Ch 20 Resistance Training PPT SM2

Match

Match the Acute Variables with the appropriate Training Adaptation

• 12-20 reps

  1-3 sets

  50-70 1RM

• 6-12 Reps

  3-6 Sets

  75-85% 1RM

• 1-5 Reps

  4-6 Sets

  85-100% 1RM

• 1-10 Reps

  3-6 Sets

  10% of BW Med Ball

  30-45% of BW Weights

Stabilization/Muscular Endurance

Muscle Hypertrophy

Muscular Strenght

Power

• Stabilization/Muscular Endurance

• Muscle Hypertrophy

• Muscular Strenght

• Power

Match

Using the tempo 5-1-2-3, match the tempo # with the appropriate type of muscle contraction

• 5

• 1

• 2

• 3

Eccentric

Isometric

Concentric

Isometric

• Eccentric

• Isometric

• Concentric

• Isometric

Match

Match rest periods:

• Stabilization and muscular endurance

• Muscular hypertrophy

• Maximum strength

• Power

30- to 60-second

 30- to 60-seconds 3- to 5-minute

 3- to 5-minute

3- to 5-minute

• 30- to 60-second

•  30- to 60-seconds 3- to 5-minute

•  3- to 5-minute

• 3- to 5-minute

Match

Match Training frequency per week with experience type:

• Novie

• Intermediate

• Advanced

2-3 sessions

3: total body

4: split regimen

4-6 session; Multiple per day

• 2-3 sessions

• 3: total body

  4: split regimen

• 4-6 session; Multiple per day

Open Ended

What are two ways to organize the order of exercises for your client?

Dropdown

With pyramid system​, as reps increase intensity or weight​

Select answer

. As repetitions decrease, weight ​

Select answer

Match

Classify super sets

• Bi-set

• Tri-set

• Giant set

2 exercises

3 exercises

3 or more exercises

• 2 exercises

• 3 exercises

• 3 or more exercises

Open Ended

Using what you know about the OPT Model, which phase uses complex training?

Match

Match the sets with their description

• Performing a set to failure, then removing a small percentage of the load ( 5 to 20%) and continuing with the set complete a small number of repetition (2 to 4)

• Three or more exercises completed in succession for a specific muscle group

• Moderate to heavy loading with a very short rest interval between reps

Drop set

Giant set

Rest Pause

• Drop set

• Giant set

• Rest Pause

Match

Match the training type with its description

• Series of exercises performed one after the other, with minimum rest between each exercise

• alternates upper body and lower body exercises throughout the circuit

• breaking up the body into parts to be trained on separate days.

• Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity

• Performing all sets of an exercise or body part before moving on to the next exercise or body part

Circuit Training

Peripheral Heart Action

Split Routine

Vertical Loading

Horizontal Loading

• Circuit Training

• Peripheral Heart Action

• Split Routine

• Vertical Loading

• Horizontal Loading

Open Ended

What 2 things should the spotter do before the client begins the exercise?

Multiple Select

Which of the following is best for proper equipment set up

• Keep similar equipment together

• Make sure to spot if damaged equipment or frayed cables are being used

• Teach proper set up to client

• Keep equipment organized

Multiple Choice

You should spot for all exercises including machine and cable based exercises

• True

• False

Open Ended

In your own words, when would we use the RPE scale our clients and why?

Dropdown

Proper breathing sequence says to ​

Select answer

during the concentric phase of an exercise and ​

Select answer

during the eccentric portion.

Categorize

Options (7)

Intraabdominal Pressure

Spine Stability

Reduce force on intravertebral discs

Lightheadedness

dizziness

Slow venous return

Increase HR and BP

Valsalva Maneuver

Benefits

Dangers

Categorize

Options (7)

• Core/joint stability, proprioception, & connective tissue preparation for high demands

• Obtain greater muscular endurance and strengthen type 1 fibers

Progress when client has sufficient movement, stability, and muscular endurance

Focus on strength and muscular hypertrophy

• Increase amount of stress placed on body

Focus is to increase rate of force production

• Use of medicine balls and plyometrics

Resistance Training Progressions

Stabilization Focused

Strength Focused

Power focused