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171 Cards in this Set
- Front
- Back
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A Personal Trainer Must Be ???
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- Professional
- Patient & Sensitive - Punctual & Reliable - Enthusiastic |
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Benefits of Resistance Training ???
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- Improved Strength
- Develops Muscle Tone - Muscle Balancing - Enhances Physical Appearances - Hypertrophy - Develops Muscular Endurance - Improves Health & Lifestyle - Improved Motor Skills - Enhanced Sports Performance - Improved Bone density - Decreased body fat levels - Promotes Good Posture - Aids in Rehab - Encourages Good ROM |
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Single Joint Exercises
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Use only 1 x Joint
Also referred to as ISOLATION movements ( NOT SUITABLE FOR BEGINNERS ) |
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Multiple Joint Exercises
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Use 2 or more Joints
Also referred to as COMPOUND movements ( Beginners ) |
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Positive Phase
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Resist Gravity Whilst Lifting the Weight
( HARDEST ) |
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Negative Phase
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Resist Gravity Whilst Lowering the Weight
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Repetition
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Performance of an Exercise through the POSITIVE and NEGATIVE
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Set
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A Group of Reps
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Circuit
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A Group of Exercises performed for one Set until all exercises are completed.
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Volume
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How much you lift in a Session
Total weight Lifted Measured by Multiplying Sets by Reps by Weight 10 REPS X 3 SETS X 50 KG = 1500 |
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Intensity
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How hard you are working
Represented by % of Max Heart Rate ( MHR ) or Rep Max ( RM ) |
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Strength
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Max Amount Force Generated by Group of Muscles at Specified Velocity ( Heaviest Weight )
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Endurance
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Ability of Muscle or Muscle Group to Exert Sub - Max Forces over a Period of Time ( Cardio )
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Hypertrophy
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Muscular Enlargement ( Body Building )
Brought on Predominantly by an increase in the Cross Sectional area of the Muscle Fibres |
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CSA ( Cross Sectional Area )
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If CSA of Muscle Fibre is increased , it has a greater ability to Develop Force.
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What are the 3 Key Variables to be Considered for Increase in Muscular Size ???
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1. Training
2. Nutrition 3. Recovery |
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Primary Effect
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The PRIMARY Muscles CONTRACTING to Produce Movement ( AGONIST )
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Secondary Effect
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The Muscles ASSISTING the Movement
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Tertiary Effect
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The Muscles ASSISTING the Movement and STABILIZING the Joint
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Antagonist
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A Muscle that Works as a COUNTER-FORCE in OPPOSITION to the Agonist
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Maximum Heart Rate
MHR |
Maximum number of times your heart can contract in one minute when Exercising.
220 - your age = MHR As you get older it will decrease. |
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What is the Karvonen Method??
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Use to Calculate a more accurate THR
TRAINING HEART RATE |
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What is the Karvonen Formula ??
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220 - Age = MHR
MHR - RHR = |
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Heart Rate Zones of Aerobic Training
Moderate Aerobic Zone |
Begins At 50% of MHR
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Heart Rate Zones of Aerobic Trg
Weight Management Zone ( Fat Burning Zone ) |
60 - 70% MHR
Moderate Level Intensity for long duration Uses FAT as a Fuel Source |
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Heart Rate Zones of Aerobic Trg
Peak Aerobic Performance Zone |
80 - 90% of MHR
Highest level of Aerobic Training Increases Speed, Pace, Improves Anaerobic Threshold |
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Anaerobic Threshold
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The Point during high Intensity Activity when the body can no longer meet its demand for OXYGEN & Anaerobic Metabolism Predominates
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What are the types of Contractions ??
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1 . Conscious Contractions
2. Concentric Contractions 3. Eccentric Contractions 4 Isometric Contractions |
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Conscious Contractions
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Isometrically contract the Target Muscle Group before bringing it through its full ROM
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Concentric Contractions
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Muscle Attachments come Closer Together
( Shorten ) POSITIVE PHASE |
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Eccentric Contractions
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Muscle Attachments move Away from Each Other
( Lengthens ) NEGATIVE PHASE |
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Isometric Contractions
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No Visible Movement takes pace but SLIGHT Shortening occurs.
Also referred to as STATIC |
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AGONIST
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Prime Mover
Initiate Contraction to Move a Limb through Joints ROM (Range of Movement ) |
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ANTAGONIST
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Lengthen or Stretch to Allow Agonist to Complete an Action
Muscle works as a COUNTER-FORCE in opposition to AGONIST |
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What are the 2 Hormonal Responses ??
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1. Anabolic
2. Catabolic |
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Anabolic
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Building of Structures with the Body
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Catabolic
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Break Down Structures with the Body
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What is Spotting ??
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The use of a person to Assist in the Execution of an Exercise to help protect from INJURY
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3 X Functions of a Spotter ??
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1. To Assist if in Difficulty
2. Apply High Intensity Training Techniques 3. Ensure Correct Technique |
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What are Exercises to SPOT ???
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1. Over Head Exercises - Shoulder Press
2. Exercises with Bar on Back - Back Squat 3.Exercises with Bar racked on Ant Delts or Clavicles - Front Squat 4.Exercises with Bar Over Face - Bench Press |
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Specific Warm Up for RT
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- 12 to 15 Reps before Workout Set
- 50% of Workout Weight - 30 secs to 3 mins rest before workout set - No warm up for HIGH REP exercises (is a warm up) - 2nd Warm up if joints are susceptible to injury |
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What is the Average RHR (Resting Heart Rate)
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60 - 80 bpm
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What is Cardiac Output ?
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Volume of Blood Pumped Per Min
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What is Cardio-Respiratory Training ???
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1. Aerobic Fitness
2. Endurance 3. Stamina 4. Cardio- Respiratory Fitness |
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What is Physical Fitness ?
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The Ability to carry out daily tasks with undue Fatigue & sustain energy to feel ALERT mentally & physically.
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What is Metabolic Fitness ??
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1. Healthy Blood Lipid Profile
2. Healthy Blood Pressure 3. Healthy Blood Sugar / Insulin levels Low Metabolic Fitness causes - Metabolic Syndrome X |
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What are the Components of Physical Fitness ??
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Health Related
& Skill Related Components |
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What are the 5 Health Related Components ??
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1. Cardiorespiratory Fitness
2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5.Body Composition |
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Cardio Respiratory Fitness (Cardiovascular)
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Is the Heart, Lungs & Circulary System working together delivering O2 to Muscle Tissues so Activity can be Maintained.
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Muscular Strength
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Amount of Force that can be generated by a muscle or group of muscles against a resistance in one contraction.
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Muscular Endurance
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Ability of muscle / muscle group to contract repeatedly against a resistance over an extended period of Time.
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Flexibility
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Range of Motion possible around a Joint / Joints
ROM is determined by AGE, HEALTH , FITNESS , & CONDITION OF MUSCLES . SOFT TISSUES |
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Body Composition
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Describes the % of Fat , Bone , Muscle in Human Body
Bod Fat Compostion - % of Body Fat Fat & Fat Free Mass |
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What are the 6 x Skill Related Components ????
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1. Speed
2. Agility 3. Power 4. Balance 5. Reaction Time 6. Co-Ordination |
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Skill Related Component
1. Speed |
How fast you can perform/carry out a task , Ability to propel the body or a part of body rapidly from one point to another.
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Skill Related Component
2. Agility |
Ability to change body position & direction quickly & efficiently.
Requires Good Proprioception Skills - ( Awareness of your body in both TIME & SPACE |
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Skill Related Component
3. Power |
Ability to Recruit as many FAST TWITCH Fibers in a short a period as possible.
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Skill Related Component
4. Balance |
Maintenance of Equilibrium while stationary and in Motion.
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Skill Related Component
5. Reaction Time |
Time between the Stimulus applied & beginning of the Response. Can be Immediately or Slower.
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Skill Related Component
6. Co-Ordination |
Ability to use the senses and body parts to perform smoothly & accurately
Hand / Eye Foot / Eye |
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What is Moderate Intensity Exercise ??
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An intensity which causes the individual to become slightly out of Breath without undue Fatigue.
Brisk Walk 60 - 90% MHR Gently Cycle RPE - LIGHT |
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What is Vigorous Exercise ??
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Causes individual to become out of Breath & Sweat.
It causes greater improvements in Fitness. |
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Training Beginners
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Moderate Intensity Activities
3 - 4 times per week 30 mins of Continuous exercise Unfit unable can work as long as they can , (intervals) Beginners improve quickly & plateau in 3 weeks |
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what is the FITT Principle ??
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F - Frequency : How of then trg occurs.
I - Intensity : Depends on Goal of Client T - Time : Length of Session , Depends on Goal T - Type : Type of RT depends on Goal |
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What are Types of Aerobic Training ?
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1. Continuous Training
2 . Interval Training 3 .Fartlek |
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Continuous Training
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Exercise is performed for extended periods of Time.
Endurance Based Training |
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Interval Training
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Fast running with recovery periods of slower jogging.
Improves Performance & Cardiovascular System |
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Fartlek Training
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Continuous Interval Training
Intensity Changed Sporadically Running what ever Distance & Speed with varied Intensity. Stresses both Aerobic & Anaerobic energy systems |
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What are the PRINCIPLES of Training ???
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1. Specificity
2. Progressive Overload 3. Reversibility 4. Individuality 5. Adaptability 6. Rest & Recovery 7. Periodisation |
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Specificity
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Each training mode has a Specific outcome
ie. to improve aerobic endurance , aerobic based training must be done |
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Progressive Overload
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Muscles must be Progressively Overloaded in order for Gains to continue
Muscles Adapt to the Given Load |
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Reversibility
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If you stop Training all your Gains can be lost over a period of Time.
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Individuality
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RT Programme should be designed Specifically for the Client.
Taking into a/c : GOALS, TRG AGE, GENDER, LIKES/DISLIKES |
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Adaptability
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Client will adapt to loads (PLATEAU) to progress a programme must be changed regularly.
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Rest & Recovery
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To Avoid Injury & have positive outcomes Client must rest in Between Sessions.
Gains made while resting. 48hrs rest between training same muscles groups |
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Periodisation
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Is the Division of a training Session
Goal is to reach best performance during primary competitions eg. Team - Pre Season Trg |
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What are Major Divisions of Periodisation Trg Called
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- Preparatory
- First Transiition - Competition - Second Transition |
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What are the 3 x Muscle Fibre types ??
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Type 1 - Slow Twitch Fibres
Type 2a - Fast Twitch Fibres Type 2b - Fast Twitch Fibres |
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What is the SMART Principle ??
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S - Specific , is plan clear? do they Understand
M - Measurable , how can progress be measured? A - Agreed , Plan jointly agreed, involve client R - Relevant , is it probable? is it realistic T - Time , when will it conclude? when reviewed |
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What is Strength Training?
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Defined as the ability of muscle to generate maximal force and is often expressed in terms of 1 RM / 1 Rep Max.
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What is the biggest adaptions to Strength Training?
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Hypertrophy
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What is Hypertrophy?
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Enlargement of Individual Muscle Fibres.
Increase in the Synthesis of Actin & Myosin in the Myofibril & increase of Myofibrils in the Fibre. |
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Endurance Programme
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Max 6 Sets Per Body Part Type 1
12 + Reps (15 - 18 ) 30 - 60 secs Rest Full Body Programme ( No Arms Beginners ) 1 - 4 Weeks Weight 67% (What you can lift 12 times) |
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Strength Endurance Programme
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8 - 9 Sept Per Body Part
6 - 12 Reps (Gets Client ready for 12 Reps) 1 - 2 min rest ( longer lifting heavy ) Split Programme ( Needs Recovery ) Weight 67% - 85% |
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Hypertrophy Programme
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12 - 20 sets per body part Type 2a
6 - 12 reps 1-2 mins rest Split Programme ( Volume - needs rest recovery ) Weight 67 - 85% of 1 RM |
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Training Systems
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Ascending Pyramid - Weight up / Reps Down 12,10, 8
Descending Pyramid - Weight Down / Reps up 8,10,12 Complete / Full - Ascending & Descending Setting - Same Weight 8 8 8 |
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Split Programme
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Only Specific body parts are trained in one workout.
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Super Sets
2 exercises performed consecutively with no rest |
Compound - 2 x compound consecutively
Pre-exhaust - isolation before compound Post exhaust - Isolation after compound Antagonistic - same muscle twice |
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Matrix Training
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Breaking a rep down into 3 phases
21's |
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Forced Reps
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When failure is reached gets minimal assistance
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Negative Reps
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Assistance with Positive Phase and does Negative Phase alone.
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What is GIC ?
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Gradual Increments of Contractions
Motor Units (Recruit More Muscle Fibre) |
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What are the types of Strength Training ?
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Maximal Strength - amount force for 1 effort
Explosive Strength - Max for short time Starting Strength - To Recruit & make move possible Strength Endurance - Perform repeatedly Relative Strength - diff size and lighter |
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Motor Unit Recruitment
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Motor Units recruited from Weakest to Strongest as force requirement of task increases.
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Motor Unit Synchronisation
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Motor Units Fire in sync to produce smooth/ accurate movements.
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What is PHA ?
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Peripheral Heart Action
Shunts Blood Up & Down the body Lower body - upper body - lower body - upper body |
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What is Reciprocal Innervation ?
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Contraction of 1 muscle produces Forces opposite to those generated by contraction of another
The contraction of a muscle results in the simultaneous relaxation of its corresponding Antagonist |
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What does the term Anaerobic mean ?
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insufficient oxygen availible
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Motor Unit
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Motor Neuron & all muscle fibres it interacts with.
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What is the Concept of Periodisation ?
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Promote long term training & performance outcomes by varying different intensities & Volumes in planned cycles in the athletes full program.
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What is Training Stress ?
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The way in which the human body reacts to stress
GAS (General Adaptation Syndrome) |
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What are the 3 Stages of GAS ?
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1. Shock/Alarm - lifts heavy weights
2. Resistance - Body adapts 3. Super compensation |
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What are the different types of Endurance Training?
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1. Microcycle - repeating pattern days/weeks
2. Mesocycle - repeating patterns weeks/months 3. Macrocycle - repeating Mesocycles month/year |
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What are the Different types of Training Phases ?
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- Traditional Phase
- Endurance Phase - Hypertrophy Phase - Strength Phase - Power Phase |
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Traditional Phase
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Low Intensity , Low Volume Training.
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Endurance Phase
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Lower intensity & higher Volume Routines
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Hypertrophy Phase
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Combination of intensity & Volume to encourage Muscle Hypertrophy
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Strength Phase
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High levels of intensity & reduced volumes of work
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Power Phase
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To produce Power, speed or rate of force
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What is SedS ?
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Sedentary Death Syndrome
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What Hypokinetic ?
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Hypo = diminished
Kinetic = movement disease threatening Public health |
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Moderate Aerobic Zones
For unfit Sedentary Individuals |
50% of MHR
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Fat Loss/Weight Control Training Zones
For longer duration sessions |
60% - 70% of MHR
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Aerobic Zone
Endurance & CardioRespiratory Fitness |
70 - 80% of MHR
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Aerobic /Anaerobic Zone
For very well trained & Fit Individuals |
80 - 90% of MHR
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Target Zone
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Begins at Threshold of Training , Stops at point where Training gets Counter Productive
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Thresshold of Training
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Minimum amount of Activity (FITT) necessary to produce Benefits
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What is Cholesterol ?
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A large Fat molecule that cant be used by the body as energy as it has no calories
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Logical Body Sequence (LBS)
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Legs
Back / Chest Shoulders Bicep / Tricep |
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Programme Variables
When time comes to change RT Programme |
- Number of Exercises
- Number of Sets - Target Rep Range - Recovery Periods between Sets - Work out Frequency - Movement Speed - slow to fast - Different Exercises |
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What is the Training Age of a beginner Client?
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< 2 months
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What is the Training Age of an Intermediate Client ?
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2 to 6 months
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What is the Training Age of an Advanced Client ?
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More than 1 year
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What are the Major Divisions of Periodisation Training Periods Called ?
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1.Prepartory
2. First Transition 3. Competition 4. Second Transition |
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What is teaching template ?
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What ? Name the Exercise
Why ? What is the Benefit of the Exercise ? How ? Give a Demo |
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Programme Design for Muscular Endurance ?
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1. Promote Muscle Balancing
2. Exercise Order (LBS) 3. Exercise Order - Compound first 4. Train Synergists & fixators last |
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What hormone plays an important role in Muscle Growth ?
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Testosterone
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What is the major role of Cortisol ?
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Involves the conversion of stored protein (muscle) into Glucose & Glycogen.
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What are the Types of Circuit Training Styles ?
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1. Standard Circuit - one person per station.
2. Group Circuit - 2 per station / timed |
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What are the Principles of Training ?
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S - Specificity
A- Adaption I - Imposed D- Demand |
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What is Muscle Action Potential ?
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Before a muscle contracts it must be stimulated by an Electrical Signal
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Isometric - Static Contraction
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We have Tension but no R.O.M
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What is Recipital Innervation ?
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Agonist Shortens
Antagonist Lengthens |
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What is Muscle Excitability ?
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Electrical Stimuli Applying a shock to skeletal muscle causes contraction.
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What is Hormonal Stimuli?
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Oxytocin stimulates smooth tissue in the Uterous to contract during labour
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What is Definition ?
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Reduction of Fat around the body
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What is Muscle Tone ?
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Movement of Muscles
Firm Muscles |
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What is Thermogenises
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Maintain Normal Body Tempreature
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Elbow Flexion
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Biceps
Brachialis brachioradialis |
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Elbow Extension
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Triceps
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Shoulder Flexion
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Biceps
Anterior Delts Pectorals |
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Shoulder Extension
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Triceps
Lats Posterior Delts Teres Major |
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Shoulder Abduction
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Lateral Delts
Supraspinatus |
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Shoulder Adduction
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Pecs
Lats Teres Major |
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Shoulder Transverse Abduction
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Posterior Delts
Triceps Brachii |
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Shoulder Transverse Adduction
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Pectorals
Anterior Deltoid |
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Shoulder Medial Rotation
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Lats
Teres Major Subscapularis Pecs Anterior Delts |
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Shoulder Lateral Rotation
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Posterior Delts
Infraspinatus Teres Minor Supraspinatus |
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Scapular Elevation
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Upper Traps
Levator Scapula Rhomboids |
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Scapular Depression
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Lower Traps
Serratus Anterior |
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Scapular Retraction
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Middle Traps
Rhomboids |
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Scapula Upward Rotation
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Upper Traps
Rhomboids |
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Supination
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Biceps
Brachioradialis Supinator Abductor Pollicis Longus Extensor Pollicis Longus |
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Pornation
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Pronator Quads
Pronator Teres |
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Hip Flexion
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Illacus
Psoas Major Rectus Feroris |
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Hip Extension
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Gluteus Maximus
Adductor Magnus |
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Knee Flexion
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Semitendinosus
Seminmembranosus Bicep Femoris |
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Knee Etension
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Rectus Femoris
Vastus Medialis Vastus Lateralis Vastus Intermedius |
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Hip Abduction
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Gluteus Medius
Gluteus Minimus Tensor Fascia Lata Sartorius |
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Hip Adduction
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Adductor Longus
Adductor Magnus Adductor Brevis Gracilis Pectineus Gluteus Maximus |
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Hip Medial Rotation
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Gluteus Medius
Gluteus Minimus |
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Hip Lateral Rotation
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Gluteus Max, Med
Piriformis Bicep Femoris Sartorius |
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Hip Transverse Abduction
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Piriformis
Glutes |
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Hip Transverse Adduction
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Adductors
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Dorsi Flexion
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Tibialis Anterior
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Plantar Flexion
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Gastrocnemius
Tibialis Anterior Soleus |
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Inversion
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Tibialis Posterior
Tibialis Anterior Plantaris |
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Eversion
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Peroneus Longus
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What is Muscle Contractility ? (Agonist)
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Shorten , thicken & contract when a stimulus is received
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What is Muscle Extensibility ? (Antagonist)
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Ability of muscle to be lengthened (Extended)
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What is Muscle Elasticity ?
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Ability of Muscle tissue to return to its Original Shape
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