Second Kin 416 Test

Front 1

What are the four general training principles for resistance training program design?

Back 1

Specificity
Overload
Progression
Variation (not mentioned here in Chalmers' slides)

Front 2

What is the goal of resistance training?

Back 2

To deliver the right force at the right time at the right place under control to allow one to safely do desired activiites

Front 3

Explain specificity and its two aspects

Back 3

Anatomical: if you want better shoulder muscle function, you must train those muscles
Functional: If you want better muscle size/strength/power/endurance in the shoulders, you must design a program for that

Front 4

Explain the principle of Overload

Back 4

You must stress your neuromuscluar system greater than what it's used to.
Not just load, also could be speed, # of sets, frequency/wk, rest (min between sets, days between workouts)

Front 5

Explain the principle of progression

Back 5

Appropriate increases (frequency and size) in training stress as the body adapts (adjusting overload)
Otherwise you'll plateau

Front 6

What are the program design variables from the NSCA text

Back 6

Initial consultation and fitness eval
Choice of exercises
Frequency
Order of exercises
Load (weight)
Volume
Rest periods
Variation
Progression

There are lots more variables... table with 51 items

Front 7

What's determined during initial consultation and fitness evaluation?

Back 7

Goals?
Exercise history? With resistance training?
Injuries?
Illnesses?
NSCA has guidelines for beginner, intermediate, and advanced

Front 8

Fitness Evaluation - resistance training specific, may include

Back 8

1-RM strength assesment for a variety of resistance exercises is standard
(Two 1 RM techniques covered in 306, compare to norms or criterion)
Assessment of other muscular function (power and endurance) and/or functional movement screen, not typically done outside of athlete assessment (not in 416)

Front 9

What does the term "tone" mean?

Back 9

"Toned" is a nonspecific, misused term. The accurate physiological use of the term "muscle tone" refers to a basal level of muscle activation, even when relaxation is attempted

Front 10

Do skiers need to train strength most?

Back 10

Skiers need 5 mins or so of work. Strength ends at about 6 reps, so more about endurance. Maybe some power with fast loading.

Front 11

What are the three basic movements?

Back 11

Push
Pull
Squat

Front 12

Why use the term "resistance training" instead of "strength training"?

Back 12

Encompasses different goals - strength, size, endurance, power
Different loading modalities - free/machine, body weight, medicine balls...

Front 13

Exercise choices should be selected based on

Back 13

equipment available
Time available (# exercises possible, time to learn new exercise)
Client's experience to do exercise properly
Specific body parts to be trained

Front 14

What time should intense resistance training be limited to and why?

Back 14

no more than 1 hour,
release of negative stress hormones begins after that

Front 15

What does the term CORE mean?

Back 15

NSCA - "typically more effective at helping a client reach their exercise goals"
Multijoint exercise that recruits one or more large muscle groups or areas
Involves synergistic help of smaller muscle groups

Front 16

Examples of NSCA core exercises and structural core exercises

Back 16

Bench press - involves shoulder and elbow joints, pecs, anterior deltoid and triceps brachii

Squat - hip/knee/ankle, glutes/quads, plantar flexors

Pull-up

Structural involves load on spine - shoulder press, back squat...

Front 17

Power (explosive) structural exercises definition and examples

Back 17

structural core exercise that is performed very quickly
Power clean, snatch

Front 18

Definition and examples of assistance exercise

Back 18

single primary joint exercise
recruits a small muscle group or only one large muscle group or area
biceps curl, dumbbell fly

Front 19

Other definitions of "core"

Back 19

Brumitt - spine, pelvis, & muscles
Hasegawa - specific muscles
Handzel
Stecyk - lumbopelvic, hips, abs, low back, NOT specific muscles
Web site definition - one side only

Front 20

Definition of "core" used by some elite athlete trainers

Back 20

On strength and power hour, talking about "core capabilities" and "core lifts" = squat, press, pull, posterior chain of hamstring (4 fundamentals?)
Meaning, go back to core, key areas, fundamentals

Front 21

What is the definition of "core" for 416?

Back 21

NSCA definition about core exercises that are multijoint and recruit large muscle groups
Programs start with core exercises
If we're talking about another definition, we'll say "trunk and pelvis"

Front 22

Open kinetic chain exercise

Back 22

distal aspect of extremity is free in space
straight leg raise, hamstring curl...

Front 23

closed kinetic chain exercises

Back 23

distal aspect of extremity is fixed to an object that is either stationary or moving
(leg press, squat, lunge, step-ups...)

Front 24

Guidelines for choice of exercises for beginners

Back 24

one exercise per muscle group, add to 2 different exercises later
Exercises specific to client weakness/injury or athletic performance needs
The more similar to sport/activity, greater positive transfer

Front 25

McGill's exercises to avoid for low back health

Back 25

"twisting torque while twisting away from neutral"
Working with a flexed, rather than neutral, spine
Back extension machines that take spine to full flexion
Low back health requires extensor endurance, not strength
Athletes should avoid end range of motion during exertion (golf swing)
Sitting! results in increased bending loading to back

Front 26

McGill's main advice about back health

Back 26

The spine must not bend when under load!
Move with thoracic spine and hips, not lumbar
Spine transmits force, so must be stable

Front 27

What's wrong with seated exercises?

Back 27

very unfavorable position - flexion and shear/compression forces
unpractical - not competing sitting down

Front 28

Frequency - # workouts/week determined by:

Back 28

client's training status (1-3 days between training the same muscle group) Beginner - 2-3, Intermediate - 3-4, Advanced - 4-6 (nsca says 7)
Other exercise and physical activities
Client's schedule, health, and other life demands

Front 29

How many days per week can beginner clients train

Back 29

2-3
whole body workouts
at least 48 hours recover
specific body part 2-3 x/week

Front 30

How can intermediate or advanced clients train 4+ days a week and have rest days between training the same muscle group?

Back 30

Split routines - different groups on diff days
example: upperbody mon/thurs, lower tues/fri
A least 72 hrs recover between same body part - specific part 2x/week
or, 3 separate combos of upper and lower body, 3 workouts + one day rest, at least 96 hours recover between same exercise

Front 31

To facilitate recover on rest days, consider

Back 31

active recovery - low intensity cardio activity

always think about sleep (8hrs), nutrition, hydration

Front 32

Arrange order of exercises so that fatigue caused by one exercise has...

Back 32

the least possible impact on the capacity to perform the subsequent exercise

Front 33

When choosing order of exercises, consider and combine the following

Back 33

core vs. assistance
muscle areas in body
nature of the movement (push/pull)

Front 34

Order of exercises: 1,2,3

Back 34

Power exercises first (most dangerous, require motor skill and focus)
Core exercises 2nd: multijoint/large muscles
Assistance exercises - small muscles and/or single joint movements

Front 35

2 other ways of choosing order of exercises

Back 35

alternating upper and lower body (e.g. lat pull downs then leg extensions, then shoulder press, then calf raise...)

Alternating Push & pull - but doesn't reduce fatigue as well as upper/lower because antagonists are always active as stabilizers

Front 36

What are the 2 methods used to set load?

Back 36

1. % of 1 RM
2. Repetition Maximum (RM)

Front 37

A single movement cycle against a resistance is called

Back 37

a repetition

Front 38

a group of repetitions performed consecutively (w/ rest periods) is called

Back 38

a set

Front 39

Procedure for % 1RM method to set load (broad overview)

Back 39

determine client's maximum strength for the exercise - max weight lifted once with proper technique
Set training load based on training goals as % of 1-RM

Front 40

Procedure for Repetition Maximum (RM) method to set load (overview)

Back 40

Most weight client can lift for a specific number of repetitions

Front 41

The relationship between % of 1 RM and # of reps that's given in a table can vary depending on what factors?

Back 41

Training status - more trained can do more reps at given % 1RM
Applies to single set - subsequent sets are lower
Table largely based on core exercises - bench press, back squat, power clean - reps for assistance exercises may be lower
More reps possible on a machine vs. free weights

Front 42

What are the two methods of determining a client's 1 RM strength for an exercise? Which is used more?

Back 42

1. Progressively increase load to find max load client can lift one time
2. Use submaximal loads to predict the max load client can lift 1 time
#1 is rarely done, usually just predicted

Front 43

When should an actual 1 RM test not be done?

Back 43

If training status or general health is low
If technique is low
If safety and physical risk of max lad is high, even for highly trained person (1 RM is huge! Safety from balance and spinal compression are issues)
For assistance exercises - don't apply high loads to single muscle groups and joints (core only)

Not for core exercises that require stabilization by smaller muscle groups (e.g. test of upper back muscles in bent over row, lower back muscles may fatigue)

Front 44

how do you assign load using the repetition maximum method?

Back 44

Don't worry about max strength!

First decide how many reps you want the client to perform when exercising (based on goals)
Then, trainer tries increasing loads to find the max the client can lift the desired # of times.

Estimate and use less than four trials to avoid fatigue
Assistance exercises should use 8RM loads or lighter to avoid high load stresses on single joints and small muscle groups)
Untrained clients should use 8 RM loads or lighter

Front 45

What % of 1 RM should you train at for strength?
Hypertrophy? Endurance?

Back 45

Strength >= 85% - 6 reps
Hypertrophy 67-85%, 6-12 reps (but it's more complex than just # of reps)
Endurance <=67%, >=12 reps

Front 46

What do you do after you calculate a client's load for an exercise based on %1RM?

Back 46

Test it out and make sure they can only do the # of reps you want for goal, no more than 6 for strength!
Each person can have a different relationship between max and reps
Beginners start at higher reps within zone.

Front 47

Which method used to set training load is best? Why?

Back 47

Repetition maximum = accurate way to set training load for specific training goal
"The reps don't lie!"
1RM calculation is good for evaluating training progress and providing motivation though, and it dominates in literature.

Front 48

The program design variable Volume is determined by:

Back 48

# reps, weight lifted, # sets
Repetition volume: total # reps in a training session - # reps/set X #sets
Load volume: total amount of weight lifted in a training session = #reps/set X sets x weight/rep

Volume is largely determined by # of sets because reps and weight stay pretty fixed based on the goal

Front 49

What is a rest period?
How does it vary with training goal?

Back 49

The time between multiple sets of the same exercise, or different exercises for the same muscle group, within the same session
Strength= 2-5 minutes
Hypertrophy = 30 seconds to 1.5 minutes
Endurance <= 30 seconds

untrained clients need up to 2x amount of rest

Front 50

What are the types of sets (some techniques for advanced clients)?

Back 50

Straight set - standard set and rest pattern
Compound set (NSCA) - 2 exercise sets in a sequence work the same muscle group
Super sets (NSCA) - 2 exercise sets in a sequence stress antagonistic muscle groups (e.g. bench press then seated rows) (doesn't spread out fatigue well)
Circuit training - exercise sets are performed with minimal rest periods, 1 set on each exercise, then repeat
Drop sets (exercise web site definition) - 3-4 sets of the same exercise, performed in sequence without rest, using a lighter weight on each set.

Front 51

Who is circuit training practical for?

Back 51

It builds fatigue, making it less effective for strength training, compromises load and reps.
May be good for someone exposed to that type of activity on the job (like firefighters, strength activities without rest)
Otherwise not most efficient

Front 52

Why is variation an important variable?

Back 52

Lower risk of overtraining
lower risk of injuries
Relieve boredom
Maintain training intensity
Stimulate muscle groups in different ways
Keep improvement happening

Shouldn't always have same order, so you're always fresh on the same exercises and fatigued on the others.

Front 53

How is variation accomplished?

Back 53

Changing program variables:
choice of exercises
frequency
order
load
volume
rest periods

should have variety within workout and across workouts

Front 54

What is pyramid training?

Back 54

Within workout variation

increase load and decrease reps across sets
Set 1: 75% 1 RM, 10 reps
2: 80%, 8 reps
3. 85%, 6 reps

Front 55

What is an example of "across workout variation"?

Back 55

heavy and light days

Heavy day: first day in week you do an exercise, use load calculated as shown previously

Light Day: 2nd day, use 80% of that load, same # reps

This is NOT a "lazy/wimp" day, but critical to program design.

Example:
Hard group 1
Hard Group 2
Rest
Easy group 1
Easy group 2
Rest
Rest

Front 56

Client will plateau in gains if...

Back 56

progression in training stimulus is not provided when needed

Front 57

Can increase training stimulus by...

Back 57

Increasing freq/week
# exercises
# sets
Speed of movement
Load (what people think about most, but it's not all!)
Decrease rest period
More difficult versions of exercise

Front 58

What is the 2-for-2 rule?

Back 58

Rule for progression of load:
NSCA says, if the client can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

Front 59

How big should the increase in load be when progressing?

Back 59

Depends on training status, body area, and type of exercise

Beginner: upper body core - 2.5-5 lb, 2.5%
upper body assistance - 1-2.5 lb, 1-2%
Lower core - 10-15lb, 5%
Lower assistance - 5-10, 2.5-5%

Intermed/advanced: upper core - 5-10+ lb
upper assist - 5-10 lb, 2.5-5%
lower core - 15-20+, 10-15%
Lower assist - 10-15%

Front 60

What are methods for progressing to more difficult versions of exercises?

Back 60

Change your position (to fire different motor units) - change hand/foot width and angles, body position/angle
Change the type of resistance (machine, cable, free)
Go from bilateral to unilateral
Add a balance challenge
Do more compound movements

Front 61

T/F, a staircase is a good model for progression and training

Back 61

False! Progression, and training, will not, and should not be planned or envisioned as a staircase (with continual increases)
Periodization will discuss planned lighter weeks
Hard to keep increases happening for more than a year

Front 62

How do the 2008 physical activity guidelines for americans (by USDept of H& HS) compare to NSCA text guidelines?

Back 62

They say, adults (18-64) should do muscle strengthening exercises involving major muscle groups 2 or more days/wk
perform to point where it would be difficult to do another repetition
one set 8-12 reps is effective, 2-3 may be more
progressive increase of load is needed

8-12 reps is generic, not good for strength or endurance

Front 63

What did the podcast say about hypertrophy?

Back 63

Type II hypertrophy is more. Get more from lower reps - work at 80% max. fiber must be recruited through load or depletion in order to be worked and grow.
Gotta rewrite the line in NSCA text (fewer reps). Also, need nutrition to complement program

Front 64

Benefits of aerobic system are amplified by

Back 64

high intensity interval training (HIIT)
intervals are best for fat loss

Front 65

What moves does the ski/snowboard team coach love?

Back 65

The Basics
Squat (1 and 2 leg)
Lunge
Push
Pulls
Brace (stabilize spine)
Rotation

Front 66

What about women who want to look "toned" or "lean?

Back 66

It's a myth that training will bulk you up
Looking for muscular definition w/o bulk, and fat loss
Most people don't build much mass (depends on genetics, program, and nutrition), need weight training for fitness and disease prevention