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33 Cards in this Set

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All effective exercise programs are based on what 3 general training principles?
Specificity, Overload, & Progression
SOP
Of the 3 general training principles, which one influences exercise selection?
Specificity
To be a "core exercise", which 3 criteria should be met?
Core Exercises:
1. Involves 2 or more joints
2. Recruits one or more large muscle groups.
3. Can safely & effectively perform a 1RM.
One core exercise can affect as many muscles or muscle groups as ___ to ___ (number) assistance exercises.
One core exercise can affect as many muscles or muscle groups as _4_ to _8_ assistance exercises.
Define STRUCTURAL EXERCISE.
STRUCTURAL EXERCISE - a core exercise that places an axial stress (or load) on the spine. More exactly, a structural exercise requires the torso muscles to maintain an erect or near-erect position when performing the exercise.
Give examples of structural exercises.
Structural Exercises - power clean, shoulder press, back squat, push press, power clean, snatch, high pull.
Define POWER- or EXPLOSIVE EXERCISE.
a structure exercise that is performed very quickly.
Give examples of power exercises.
Power exercises - push press, power clean, snatch, high pull
What are the 2 criteria of assistance exercises?
1. Single-joint exercise
2. Must recruit a small muscle group or only one large muscle group.
The pec deck and dumbell fly are what type of exercise?
A. assistance
B. core
C. power
A. assistance (Movement is only at the shoulders & primary focus is on chest muscles, despite the fact the chest is a large muscle area.)
True or False: All power exercises are core exercises.
True.
Are exercises that train the upper back (e.g. rows, lat pull) core exercises?
No. They only meet 2 of the 3 criteria (multi-joint & large muscle group) BUT one cannot safely & effectively perform a 1RM.
Do they meet all 3 criteria of core exercises?
How many days should a client have between resistance training workouts?
At least 1 day but no more than 3 days. (Longer than 3 days --> detraining effects.)
How frequently is it optimal for a beginner to weight train?
2 to 3 times a week.
What is the difference between a superset & a compound set?
Superset - performing 2 consecutive exercises, with mimimal rest (if any) that stress OPPOSING muscle groups.
Compound set - performing 2 consecutive exercises, with mimimal rest (if any) that stress the SAME muscle groups.
8 reps = ___ % 1RM? (estimated)
80%
A client does a triceps kickback followed by a triceps press. This is:
A. a compound set
B. a superset
A. compound set
You want your client to do X number of reps. What percentage of 1RM is estimated for 6, 8, 10, 12, & 15 reps?
6 reps = 85% 1RM
8 reps = 80% 1RM
10 reps = 75% 1RM
12 reps = 67% 1RM (2/3 1RM)
15 reps = 65% 1RM
Try to picture the chart this is in.
10 reps = ___ % 1RM? (estimated)
75
Your client has a 1RM of 100 lbs for an exercise. You want him to do about 10 reps. How heavy do you set the weight?
75 lbs.
75% of 100 lbs.
6 reps = ___ % 1RM? (estimated)
85
Your client can do 15 reps of 200 lbs on the leg press. What is her estimated 1RM?
About 308 lbs. (200 lbs. /.65)
12 reps = ___ % 1RM? (estimated)
67
15 reps = ___ % 1RM? (estimated)
65
For the following training goals, ___ reps are recommended at ___ % of 1RM:
1. Strength
2. Hypertrophy
3. Muscular Endurance
1. Strength: <= 6 @85+
2. Hypertrophy 6 - 12 @67 - 85
3. Muscular Endurance >=12 @ <=67.
For the following goals, what is the recommended rest period length between sets?
1. Strength
2. Hypertrophy
3. Muscular Endurance
1. Strength = 2 - 5 min.
2. Hypertrophy = 30 - 90 sec.
3. Muscular Endurance <= 30 sec.
A client tells you, "I want to look buff." How many goal reps do you assign at what % 1 RM? What should the rest period be between sets?
Hypertrophy = 6 - 12 reps @ 67% - 85% 1RM. 30 - 90 sec. between sets.
A client wants to gain strength. How many goal reps do you assign at what % 1 RM? What should the rest period be between sets?
Strength <= 6 reps at 85+ 1RM. 2 - 5 min. between sets.
A client tells you they want to be able to carry their groceries for a mile without that weight bothering them. How many goal reps do you assign at what % 1 RM? What should the rest period be between sets?
Muscular Endurance = >=12 reps, <= 30 sec. between sets.
A client who has never weight trained before tells you they want to develop strength. How many goal reps do you assign at what 1RM?
Beginners should not begin with a strength training program, so train no heavier than the numbers for hypertrophy: 6 - 12 reps @67% to 85% 1RM.
Beginners should not begin with a strength training program.
You have put a client on a pyramid training program where they do 4 reps of a 100 lb. weight on their heavy day. On the light day, you reduce the weight load to 80 lbs. How many reps do you have them do on their light day?
Only 4 reps. The client may want to do more than 4 reps, but tell them no as more than the number reps done on the heavy day, defeats the purpose of the light day.
Of these 2 factors, which should be determined first:
A. Exercise weight load
B. Number of reps
Why?
B. Number of reps.
You determine the client client's goal: strength training, hypertrophy or endurance. This determines the number of reps, & the number of reps determines the weight load.
In determining when to increase loads, what is the 2x2 rule?
Progress the load if the client does 2+ reps over the goal number in 2 consecutive workouts.