Wt 1, 2, And Orientation

Front 1

What are the components of a resistance training program?

Back 1

initial consultation, excercise selection, frequency, exercise arrangement, load (weight), volume (repetitions and sets), rest, variation, progression

Front 2

Machines (variable resistance)

Back 2

Loadis changed throughout movement (ROM) so that more weight is placed on strongerpoints in the joints ROM and less weight is placed on weaker points in thejoints ROM

Front 3

Pros of machines

Back 3

•Backsupport•Quick& easy to use•Noneed for a spotter•Hardto mess up on

Front 4

Cons of machines

Back 4

•Limitedavailability•Notmade for all body types•LimitedROM•Limitedamount of weight•Expensive

Front 5

Free weights (constant resistance)

Back 5

•Loadis constant throughout the joints entire ROM•Cancause too much stress on weaker parts of joint

Front 6

Pros of free weights

Back 6

Less expensiveRequires less roomFull ROMReal life movementsSport specific

Front 7

Cons of free weights

Back 7

Requires spotterBecause of ROM issues more likelyto get hurtHigher injury rates

Front 8

Standard bars

Back 8

1 inch in diameter, has a pair of collars (stop the weight plates from sliding in toward the hands), lock added after weights, 5 lbs per foot

Front 9

weight of standard curl bar (3ft)

Back 9

15 lbs

Front 10

weight of standard bar (5ft)

Back 10

25 lbs

Front 11

Olympic bars

Back 11

longest bar in the weight room, 2 inch diameter, 7 feet long, 45 lbs w/o locks

Front 12

weight of olympic locks? spring locks?

Back 12

5 lbs, not included in weight

Front 13

what are the different weights of plates?

Back 13

45, 35, 25, 10, 5, 2.5

Front 14

What is the weight of the EZ curl bar, cambered bar?

Back 14

25 lbs

Front 15

what are the 2 types of dumbbells?

Back 15

standard, premolded

Front 16

What is the weight of the hip sled without weight on it?

Back 16

45 lbs

Front 17

When and how should you use a spotting technique?

Back 17

Usually only with free weight exercises; Overhead exercises (i.e. standingshoulder press);Over the face (i.e. bench press, lyingtriceps) ;With the bar on the upper back andshoulders (i.e. back squat);With the bar positioned on front ofshoulders or clavicles (i.e. front squat)

Front 18

What are the contact points for bench press

Back 18

head, shoulders, back, butt, feet

Front 19

When do you breath during bench press?

Back 19

breath in during decent, breath out during accent

Front 20

Who is responsible for the renaissance of weight training? for what was it used

Back 20

DeLorme and Watkins, weight training in the 1930s to rehabilitate soldiers

Front 21

weight training

Back 21

the use of barbells, dumbbells,machines, and other equipment to improve fitness levels and appearance

Front 22

strength training

Back 22

the use of weight trainingequipment to improve athletic performance

Front 23

Today over ____ million people are weight lifting; it is the single most popular type of fitness training activity in the US

Back 23

40 million

Front 24

What are the 6 categories of weight training?

Back 24

Improve Health/Fitness Levels; Re-proportion/Sculpt BodyAppearance; Improve Athletic Performance ; Powerlifting ; Body Building ; Rehabilitation

Front 25

What are 6 training precautions?

Back 25

Loadand unload bar properly; Usespring locks/clips; Avoidbacking into others; Beaware of extended bars ; storeequipment properly, PUT IT AWAY!; Useweight belt

Front 26

When do you use a weight belt

Back 26

excecises that stress the back, involve maximum or near max loads

Front 27

Why do you have to train on a regular basis?

Back 27

use it or lose it; 72 hours of no training= decreases in training status

Front 28

Why should intensity increases be gradual?

Back 28

body adapts and responds well

Front 29

infrequent training does what to muscles

Back 29

muscle soreness that does not go away

Front 30

what does it mean to train to failure

Back 30

be willing to push yourself to the uncomfortable point of muscle failure (not pain)

Front 31

What are 5 things to do to train for success?

Back 31

quality reps, warm up and cool down, eat smart, rest, if need obtain medical clearance

Front 32

What do quality reps consist of?

Back 32

slow, controlled, full ROM

Front 33

How much should you rest?

Back 33

24 hours for same muscle workout

Front 34

What 3 things do you need to do to prepare to train?

Back 34

make sure you are mentally prepared for workout, ensure you do a proper warm up before partaking in weight training, use a cool down after activity to help relieve muscle soreness

Front 35

What are program design variables?

Back 35

•SelectingExercises•ArrangingExercises•DeterminingExercise Loads•Determiningthe Number of Repetitions•Determiningthe Number of Sets•Determiningthe Amount of Rest •Determiningthe Frequency of Training•DeterminingProgram Variationeffects

Front 36

Muscular endurance consists of?

Back 36

lighter loads more reps low sets short rest periods

Front 37

Hypertrophy endurance consists of?

Back 37

mediumloads medium reps medium sets medium rest

Front 38

strength endurance consists of ?

Back 38

heavy loads, few reps, high sets, long rest

Front 39

What type of training?

2 - 3 sets

same loads for each set ->60 –67% 1RM

12 - 20 reps for each set

20 - 30 second rest period in-betweensets

Back 39

endurance training

Front 40

What type of training ?

3- 6 sets

67- 85% 1RM (same load for each set)

6- 12 reps for each set

30- 90 second rest interval, DO NOT FULLY RECOVER!

Back 40

hypertrophy training

Front 41

What are the 2 different methods of hypertrophy training?

Back 41

compound set and super set

Front 42

Compound set (hypertrophy)

Back 42

same muscle group doing 2 different exercises, no rest in between

Front 43

super set (hypertrophy)

Back 43

opposing muscle groups doing 2 different exercise, no rest in between

Front 44

What type of training ?

3 - 5 sets

1 - 6 reps

85 - 100 % 1 RM

2 - 5min rest

Back 44

strength training

Front 45

Strength training typically applies to what muscles?

Back 45

apply to core exercises only

Front 46

What is the max loads for assistant muscle groups during strength training?

Back 46

no loads heavier than 8RM

Front 47

Describe pyramid training (strength)

Back 47

Set 1 – 85% 1RM = 6 reps

Set2 – 90% 1RM = 4 reps

Set3 – 95% 1RM = 2 reps

Front 48

Describe multiple sets-same load training (strength)

Back 48

Set 1 – 85% 1 RM = 6 reps

Set2 – 85% 1 RM = 6 reps

Set3 – 85% 1 RM = 6 reps

Front 49

Specificity

Back 49

muscle will adapt to the type of stressplaced upon it in a very specific manner

Front 50

SAID

Back 50

Specific Adaptations by Imposed Demands

Front 51

Balance (selecting exercises)

Back 51

between front and back exercises

Front 52

Equipment (selecting exercises)

Back 52

know what equipment is available

Front 53

Need for a spotter (selecting exercises)

Back 53

choose appropriate exercises

Front 54

Time requirement (selecting exercises)

Back 54

know what time you have

Front 55

Squat: muscle group and muscle group type

Back 55

thigh and hip, large

Front 56

calf raise: muscle group and muscle group type

Back 56

calf, small

Front 57

bench press: muscle group and muscle group type

Back 57

chest, large

Front 58

triceps extension: muscle group and muscle group type

Back 58

arm- posterior, small

Front 59

lat pulldown: muscle group and muscle group type

Back 59

back, large

Front 60

biceps curl: muscle group and muscle group type

Back 60

arm-anterior, small

Front 61

what type of exercise is it? (push or pull)

Bench press, bent over row, shoulder press, biceps curl, overhead triceps, leg curl, leg extension

Back 61

push, pull, push, pull, push, pull, push, pull

Front 62

What muscle group?

Bench press, bent over row, shoulder press, biceps curl, overhead triceps, leg curl, leg extension

Back 62

chest, back, shoulders, arm-anterior, arm-posterior, thigh-posterior, thigh-anterior

Front 63

What are the 2 types of sets that you can do?

Back 63

back to back or alternated sets

Front 64

_______ after upper body pressing exercises

Back 64

triceps (bench press->shoulder press->triceps extension)

Front 65

What are the 2 methods for determining exercise loads?

Back 65

12-15 RM or 1RM

Front 66

When should you use 1RM

Back 66

Only Core Exercises : Multi-Joint+ Large Muscle Groups (Chest, Shoulders, Legs) = Safe to perform 1RM

Front 67

Overload

Back 67

imposea demand on the muscle greater than what it is accustomed to

Front 68

progressive overload

Back 68

implement the overload concept over time

Front 69

2 for 2 Rule

Back 69

able to complete 2 more reps than required (goal) for 2 consecutive workouts

Front 70

If you pass 2 for 2 rule how much should you increase in upper body?

Back 70

2.5-5+ pounds

Front 71

If you pass 2 for 2 rule how much should you increase in lower body?

Back 71

5-15+ pounds

Front 72

The amount of _____ ___ or _____ ____ and the number of ______ performed are inversely related.

Back 72

weight lifted, load lifted, repetitions

Front 73

Why are multiple sets recommended ?

Back 73

more muscle fibers are recruited

Front 74

What is the frequency of working out programs?

Back 74

3 times a week, performing all exercises each day

Front 75

How many days of rest are recommended?

Back 75

1 day of rest, but no more than 3 days in between training sessions

Front 76

Variation

Back 76

changing the exercises to avoid staleness