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Muscular Programs
Chapter 7 AFAA PFT Cert
| Question | Answer |
|---|---|
| List (6) benefits of Muscular fitness | 1. Increase work capacity (daily living activities easier), 2. Increase bone density, 3. increase fat-free bone mass density which increases sarcopenia, 4. Increase strength of connective tissues, 5. Increase motor performance, 6. Increase quality of life |
| Define: Muscle Strength | The max force a muscle (Group) can generate at one time |
| Define: Muscle Endurance | The capacity to sustain repeated muscle actions or fixed, static muscle actions, for an extended period of time |
| Define: Muscle Power | The product of strength and speed of movement [(power x force)/time] |
| Define: Hypertrophy | The increase in muscle fiber size |
| Define: Volume | The total number of reps * the total weight/resistance |
| Define: Progressive Resistance Exercise | Resistance mu.st be gradually increased. as. the body adapts |
| Define: Periodization | the variation of a resistance program over time to avoid injury, staleness or burnout |
| What are the ACSM guidelines for resistance training? | Perform 2-4 sets for ea. major muscle group; 8-12 reps/set; Perform concentric and eccentric phases in a controlled manner; exercise each group 2-3 non-consecutive days /week; perform a minimum of 8-10 exercises that condition the major muscle groups |
| Define: Single-Set | One set per exercise |
| Define: Muliple-Set | multiple sets per exercise |
| Define: Super-Set | 2 or more different exercises performed one right after the other without rest |
| Define: Pyramid System | Varying weights/resistance and reps in an ascending and descending combo |
| Define: Pre-exhaustion | Exercise large muscles first followed by small muscles |
| Define: Split routine | Organizing the workout program so that the same muscle groups are not exercised on consecutive days |
| Define: Circuit Training | Moving between exercises quickly with no rest; usually 8-20 reps in a multiple set system |
| Define: Super-circuit | Alternating cardio and strength training for 1 min. ea |
| Define: Eccentric Training | Adding weight during the contraction of a muscle and decreasing weight upon the release of contraction |
| List (2) advantages of Constant Training | The exercises resemble daily living activities and it is easy to maintain |
| List (2) advantages of Variable Resistance Training | It is productive in a short period of time and it requires less balance |
| List (2) advantages of Isokinetic Resistance Training | It is excellent for rehab and gives an intense workout in a shourt period of time |
| List (2) advantages of Isometric Resistance Training | It helps maintain strength without excessive joint movement and is common in rehab |
| Name (5) common training errors | 1. the client uses too much weight 2. a client does not do a proper warm-up 3. the client performs the valsalva maneuver 4. the client does not use the safety devices 5. the client can't stabilize the core which leads to back problems |
| Define DOMS | DOMS is delayed onset muscle soreness and is defined as muscle soreness 24-48 hours after the workout has occurred |
| What are several genetic factors that may influence the ability to lift heavier weights? | Limb length, tendon insertion, muscle belly length, neurological factors, amount of testosterone |
| List several of the symptoms of overtraining | Decrease in physical performance, sleep disturbances, muscle tenderness and joint soreness, emotional instability, loss of motivation to exercise |
Created by:
BeeGe1026
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