1What types of training MUST a trainer consider
Resistance and Cardiorespiratory Training
2What is Cardiorespiratory Training
Repetitive and rhythmic movement using large muscle groups
3TRUE or FALSE: Cardiorespiratory Training is effective for weight management because it uses large muscle groups
TRUE
4Should Cardiorespiratory Training only be prescribed for someome who wants to lose weight
No, because the results of Cardiorespiratory Training can benefit everyone
5What are 5 different types of training
Long Slow Distance (LSD)
Pace/Tempo
Fartlek Training
Interval Training
Repetition Training
6What is Long Slow Distance (LSD) Training
Long slow distance endurance training
7What is Pace/Tempo Training
Maintaining a given pace across a distance or time
8What is Fartlek Training
Alternate between slower and faster paces
9What is Interval Training
Alternating HIGH intensity with low intensity work
10What is Repetition Training
A form of interval training done at a VERY high intensity with longer rest for full recovery
11What is the Intensity % for LSD
< 60% HRR
12What is the Work:Rest Ratio for Fartlek Training
It is wave like
13To improve long-distance speed, we train utilizing _______ & _______
Pace/Tempo & Fartlek
14What is a Cardiac Adaptation that is caused by Cardiorespiratory Training
Increased V02 Max
15Whats is a Vascular Adaptation that is caused by Cardiorespiratory Training
Increased Capillary Density
16What is a Muscle Specific Adaptation that is caused by Cardiorespiratory Training
Increased amount of work done in a given amount of time
17What is Resistance Training
A form of physical activity that is designed to improve MUSCULAR FITNESS by exercising a muscle or muscle group against external resistance
18What are some Active Assessments
Scapulohumeral Rhythm
Lumbopelvic Rhythm
19What is Scapulohumeral Rhythm
Allows for greater ROM of the shoulder, and the shoulder girdle moves in response to humeral movement
20What do we assess for Upper Body Movement
Scapulohumeral Rhythm
21What is Lumbopelvic Rhythm
The coordinated movement and interactions between the lumbar spine (lower back) and the pelvis during various functional movements
22What is another way to Progress exercises
Changing the complexity
EXAMPLE: Instead of a regular Glute Bridge, you can do a Single-Leg Glute Bridge
23What is F.I.T.T. stand for
Frequency
Intensity
Time
Type
24What is Circuit Style Training
Alternating between periods of work and rest
25What is an Active Stretch
Using your own muscles to create and stretch a specific muscle group or joint
26What is an Active Isolated Stretch
Actively contracting one muscle group to stretch the opposing muscle group.
27How long do you hold Active Isolated Stretching
It's held for a short duration and then released, repeated several times to gradually increase flexibility
28What is Proprioceptive Neuromuscular Facilitation (PNF) Stretching
Alternating between contracting and relaxing muscles to increase flexibility
29How do you perform PNF Stretching
It typically combines an isometric contraction followed by a passive stretch
30How long do you hold PNF Stretching
You hold for 10 seconds, contract the muscle for 6-10 seconds, and relax/stretch the muscle for 30 seconds, and do this for around 4 reps
31What is Passive Stretching
Using an external force, such as gravity, a partner, or equipment to stretch a muscle group without activating the opposing muscle
32How long is Passive Stretching normally held
The stretch is typically held for a longer duration, allowing the muscles to gradually relax and lengthen OR 30-60 seconds with less than 4 reps
33PNF Stretching reduces muscle tension via autogenic inhibition via the ______
Golgi Tendon Organ
34What is the potential problem with performing passive stretching at the beginning of a workout
Increasing "relaxation" response of the nervous system therefore reducing power and being more at risk to injury.
35Myofascial release shoudl be performed
Before a workout, on overly tight muscle groups that inhibit normal ROM
36What should you do for General Warm Ups
Low intensity cardiorespiratory exercise
37What should you do for Specific Warm Ups
Light RT set, <50% 1 RM
Example: Barbell Bench Press just using the bar
38What are the Principles of Planning a Microcycle
Vary Intensity
Balance the Exercises
Order of Exercises
Program MUST Show Pregressions
39What are the reccomended Order of Exercises
Multi-Joint -> Single-Joint
Complex -> Simple
Proximal -> Distal
40What is the goal of a Taper Week
To reduce overall work/volume