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11 Cards in this Set
- Front
- Back
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What is a set? |
A combination of consecutive reps |
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What are the different ways you can perform a set? |
Supersets and giant sets Definition: 2 or more sets combined with little to no rest for the same or diff. muscle groups
Rationale: Maximize efficiency and increase intensity
Example: For the same muscle group - cable chest crossovers followed immediately by barbell bench press. For opposing muscle groups - leg extensions followed immediately by leg curls
Drop sets (a.k.a. rack running or strip sets) Definition: The load used for a given exercise is reduced when exhaustion is reached to permit continued reps
Rationale: By reducing the load, stress of muscle fibers can continue beyond the point that was possible at the starting load.
Example: Perform bicep curls with 10kg (22 lb) dumbbells, then 8kg (18lb), then 6kg (13lb), and so on.
Pyramid sets Definition: Multiple sets are combined in ascending or descending (or both) fashion.
Rationale: By modifying the load and reps completed, both slow- and fast- twitch muscle fibers may be simulated more completely.
Example: Perform combination of sets of the following reps: 15, 10, 8, 6, 4, 6, 8, 10, 15
Partial and full ROM sets (e.g. 21s) Definition: Supersets that stimulates the upper half of the movement, the lower half of the movement, and the full range of the movement
Rationale: By splitting the movement, weak spots in the strength curve can be reduced.
Example: Perform bicep burls using the lower half of the movement for 7 reps, the upper half of the movement for 7 reps, and the whole movement for 7 reps, for 21 reps total in one set. |
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What is split training? |
This is when workouts focus on particular muscle groups on different days in order to limit potential soreness that can negatively affect training. This is recommended for clients who want to perform resistance training 3 or more days per week. Examples of split-training combinations: 3 days - Monday (Upper Body), Wednesday (Lower Body), Friday (Whole Body) 4 days - Monday (Chest, Shoulders, Triceps, Core), Tursday (Legs, Back, Biceps), Thursday (Chest, Shoulder, Triceps, Core), Friday (Leg, Back, Biceps) |
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What is tempo? |
Tempo is the speed at which the exercise is performed. Tempo is usually described by two or four numbers, counted in seconds, for each rep. |
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What is reps in reserve? |
Reps in reserve (RIR) is an estimation of how many technically sound reps a client thinks they could do remaining in a set if they worked to fatigue. Research shows that training to 2 RIR provides equal gains in muscle hypertrophy and strength when compared to working to muscle failure. |
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Explain mobility and stability exercises, and give examples |
Done at the beginning of a workout as a warm-up, mobility & stability exercises prepare the client for movements to come |
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What are main exercises? |
Mains represent the primary exercises that are important to the client’s goal. They are designed to use the most muscle mass over the greatest range of motion, allowing clients to maximize strength, muscle growth, bone density, and body composition while minimizing injury risk. Also known as primal or basic lifts, these exercises are the foundation of the client’s entire program. The exercises that have the most meaningful carryover to the client’s goals should be selected as mains. Squats, lunges, deadlifts, presses, and rows transfer well to health, function, and athletic outcomes. They therefore serve as the core of most programs. Typically, a workout includes one or two main exercises. |
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What are supplemental exercises? |
These movements make the main lifts stronger, or of better quality, from a form or technique standpoint. Supplementals are similar to a client’s main exercise so that any weakness in the main exercise can be improved by the supplemental. For example, if the squat is one of your client’s main movements, a split squat is a good choice. With a split squat, a client targets each leg individually and trains for stability in the ankles, knees, and hips. The split squat maintains the same movement pattern that can help build proficiency with the squat. Another approach is to program pause work at the lowest ROM (just before their form breaks down) in the client’s squat. This pause will help to improve their technique in the bottom of the movement, and that skill will transfer to the squat when it is performed as a main exercise. One to two supplementals are usually included in each workout. They provide variation to keep a client engaged while also strategically improving the all-important main exercises. |
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What are accessory exercises? |
Accessory exercises are primarily isolation exercises that support, balance, and help build supplemental lifts. Although the supplemental lifts are about improving movement, the main goal of accessory work is to achieve muscle hypertrophy and endurance while training the muscles to be better prepared for the client’s goal. Accessories are also the movements that a client needs to stay healthy and recover well, so they may include corrective exercise. Most accessories will be single-joint, isolation exercises. Accessories, usually two or three exercises, are scheduled at the end of a workout, so keep in mind that the client may already be significantly fatigued. For example, with a client who is training for a running event, a single-leg glute bridge variation in a high rep range (15-20 or more reps) could be a good choice. |
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What is the meaningful finish?o |
The last 5 or 10 minutes of a session is what the client will remember the most. Programming a meaningful finish is essentially finding the exercise, drill, or modality that embodies the ultimate experience for each client. Consider this captivating part of the workout to be a blend of individualization and specificity. Although clients have their individual preferences, you, as their PT will have ideas for finishing exercises that will best support their goal. One client will be happy to do yoga-style sequences at the end of a session, and another will want an all-out energy system challenge like interval training. Perhaps both you and your client know that additional mobility and stability exercises or release work would help them come back stronger. Communicate with your client to negotiate the best use of these final session minutes. The most important aspect of the meaningful finish is to leave your client feeling that their expectations have been met or exceeded. Here are some additional ideas for meaningful finishes: - Loaded isometric work: intervals of 30 seconds or longer building to 2 minutes total, holding a main exercise position at the point just before form breaks down to address movement quality - Stretching and release work - Core training - HIIT or metabolic conditioning - Yoga, breathwork, meditation - Punches: hit pads held by the PT - Isolation work for biceps and triceps, shoulders, or glutes |
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Know main, supplemental, and accessory exercises categorized by movement type |
Back (Definition) |
