Flashcards
Training Methodology
Cards in this deck (32)
- 1Describe FrequencyRefers to the number of exercise sessions within a given time frame (usually one week).
Training frequency is influenced by a clients training status, the impact of other activities or exercise, and the clients personal schedule - 2Describe the Principle of IntensityHow 'Hard' a session or exercise is
Intensity is the most critical factor in achievement of goals (but be aware of going too hard too soon)
Intensity measures could include:
Heart Rate (% of MaxHR)
RPE
Load (% of 1RM) - 3Describe the Principle of TimeHow long you exercise for
Need to factor in:
Warm-Up
Cool Down
Stretching
Sets
Reps
Rest Period - 4Describe TypeThe modality of training you perform with your client
Gym Cardio
Weight Training
Boxing
Circuit
SAQ
Met Con - 5What are the benefits of weight training?Hypertrophy
Increase Strength/Power
Aesthetic Improvement
Injury Rehab/Prehab
Sports Specific Performance
Aids in Fat Burning
Improve Muscular Endurance
Helps with Bone Density
Psychological Benefits - 6Describe RecoveryAfter intense weight training the muscles targeted require around 48 hours to recover.
Therefore a full body training program should not be performed on back-to-back days.
The only instance in which weight training can be performed back-to-back is with a SPLIT program
E.g. Monday Lower Body, Tuesday Upper Body - 7What order should you exercise in?Large Muscle Groups First
Alternate “Push and Pull” Exercises
Compound Exercises before Isolation Movements.
Closed chain before open
Chain. - 8What is an Open Kinetic Chain Exercise?Exercises where the hand or foot (distal points) are free to move during the movement e.g. benchpress, bicep curls, tricep pull downs
- 9What is a Closed Kinetic Chain Exercise?Exercises where the hand or feet are fixed and not able to move during exercise movement. Generally it is the persons central core (proximal segments) that move e.g. press ups
- 10What is very difficult but the most important aspect of your clients training programme?Load and repetitions
- 11Load is determined by ....clients training goals and experience.
- Strength training low reps high weight
- Endurance training high reps low weight
- More experienced/advanced clients can handle higher loads and reps - 12What are some weight training myths?Weight training will get you big and bulky
Spot reduction
Muscle will turn to fat if you stop
Weight training will slow you down
Weight training will decrease flexibility - 13Aerobic ExerciseExercise with oxygen (aerobic means living in air)
Moderate intensity
60 – 80% of max heart rate
Usually continuous
Great for increasing fitness and decreasing body fat.
Kicks in after 2 minutes
Examples include marathon, triathlon. - 14Anaerobic ExerciseExercise without oxygen
High intensity (the body’s demand for O2 exceed O2 supply available)
80%+ of max heart rate
Usually short or spasmodic
Relies on energy stored in the muscle (muscle glycogen).
Lactic Acid is the by-product - 15What is ATP-PC Training?Primarily supplies ATP for High intensity activities of short duration
Provides most of the energy for activities lasting about 15 seconds or less.
Usually very high/maximal intensity 90-100% of MHR)
Examples: 100 m sprint, Shot Put throw, 1RM
Adenosine Triphosphate is a molecule in the body.
It is our bodies exercise currency
When a cell needs energy it gets it from ATP - 16What is the Lactate System and when is it used?The lactate system is for high intensity activities (80-90%) of short to medium duration lasting from 15 seconds to 2 minutes.
400 M RUN, 10 reps on BB squats
Lactic Acid is the by-product - 17What are some types of Anaerobic Training methods?Circuit
Fartlek
Interval
Crossfit
SAQ
Boxing/MMA
Plyometric training - 18What is Fartlek Training and what does it improve?Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
- 19What is circuit training?Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'.
- 20What is interval training and what does it improve?Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance
- 21What is cross fit training?CrossFit is strength and conditioning methodology characterised by functionality, fun and community in a group setting. Workouts are functional, constantly varied and generally performed at high intensity. Training is comprised of Olympic Lifting, powerlifting, strongman, gymnastics, running, rowing etc
- 22What does SAQ stand for?SAQ training stands for speed, agility and quickness training which generally consists of multidirectional speed training specific to developing speed for a sport or activity
- 23What are the benefits of boxing, kickboxing, MMA for training purposes?Boxing, kick-boxing and MMA training is becoming a very popular Anaerobic Training Method for Personal Trainers. It is a form of interval training that covers a number of fitness components as well as having many psychological benefits.
- 24Describe Plyometricsthe term is used to describe the method of training that seeks to enhance the explosive reaction of the individual through powerful muscular contractions because of rapid eccentric contractions.
- 25List the benefits of a warm upIncreases the temperature of the muscles and thus makes them more pliable.
Increases blood flow
Helps the prevention of injury
Takes joints and muscles through ROM thus assists with flexibility and mobility
Allows heart rate get to a workable rate for beginning exercise.
Mentally focused on the training or competition.
Helps get key muscles ‘activated’ and ready for workout. - 26What is a General Warm Up and give some examplesBasic activities that require movement of the major muscle groups
Jogging/Brisk Walking
Cycling
Skipping
Rowing
X-Trainer - 27What is a Specific Warm Up and give some examplesIncludes movements that are part of the activity ie:
Light bag work before a sparring session
Light repetitions on a bench press before progressing to workout weight
Most desirable as it increase the temperature of specific muscles to be used, as well as a mental rehearsal . - 28Why is a Cool Down important?Recommended particularly after strenuous intense exercise.
Allows the Heart Rate and Blood Pressure to recover toward resting levels before exercise stops completely.
Stretching should be included.
Aid in the dissipation of waste products including Lactic Acid ( LA).
Reduce the potential of Delayed Onset of Muscle Soreness (DOMS) that occurs 12 to 24 hours after an exercise bout.
Reduce the chances of dizziness or fainting caused by pooling of venous blood at the extremities.
Allows the heart rate to return to its resting rate. - 29What is static stretching and when should it be used?Where we take the muscle to a stretched range and hold. Needs to be held for 10+ seconds to counter the stretch reflex.
It is the most common form of stretching and probably the safest
Best to use after cool down or between sets (not after warm-up – why?)
Two types:
1. Active: where we hold the stretch ourselves
2. Passive: where someone or something holds the stretch for us - 30What is dynamic stretching?Is a moving stretch where we use momentum to propel the muscle through an extended ROM.
It is most effective when it replicated the movements involved in the activity.
Should be performed after a cardio warm-up
6-10 reps are idea;, with ROM and speed gradually increased. - 31Describe Ballistic StretchingA bouncing type of stretch, where you take the muscle to near its limit and then bounce to stretch it further.
Highly hazardous and not recommended most the majority of people.
Need to be careful in exercise to music classes. - 32Describe PNF StretchingStands for proprioceptive neuromuscular facilitation.
Partner stretching
Great way to improve flexibility
A lot of differing techniques with the hold-relax method the most common.
Communication between partners is extremely important
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- Exercise Principles Flashcards on Training Methodology, created by Kookedupp . on 17/08/2019.
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- Kookedupp .
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