KIN 259 Leadership Techniques

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Author:
souimet05
ID:
196547
Filename:
KIN 259 Leadership Techniques
Updated:
2013-01-30 11:25:19
Tags:
leadership Techniques Fitness programs
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Description:
leadership techniques in fitness programs
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  1. Training Guidelines
    • Choose exercises based on client goals
    • sequence exercises- large to small muscle groups
    • generally, 12 exercises 4-6 lower body 6-8 upper body
    • optimal gains= 40-60sec per set to fatigue
    • 1-2 sec concentric, 3-4 sec ecentric
    • 48-96 hours rest between exercise for the same body part
  2. Benefits of using a machine
    • no need for a spotter
    • can use very light weights
    • can be done quickly
    • protects the back
    • generally safer
  3. benefits and disadvantages of using free weights
    • cheaper
    • great for hypertrophy
    • need technique knowledge
    • need a spotter
  4. Free weight Grips
    • Overhand/ pronated
    • underhand/ supinated
    • alternate
    • closed
    • open/false
    • common (shoulder width apart)
  5. Free weight equipment
    • barbell
    • olympic bar
    • cambered bar
    • dumbell
    • various benches
  6. free weight precautions
    • smooth and complete ROM
    • load bar properly
    • store equipment
    • no gum
    • proper technique
    • breathe- avoid valsalva manuever
  7. spotters responsibilities
    • must spot all overhead lifts
    • supinated or alternate grips
    • sokid base of support
    • communication
  8. Principles of training
    • Overload
    • progression
    • specificty
    • reversibility
    • diminishing returns
  9. Appropriate overload
    increments of 5% per week
  10. specificity
    target specific muscles in specific ways
  11. reversibility
    lose strength at a rate of 50% of gain rate
  12. diminishing returns
    genetic potential for size and strenght
  13. Progression of weight training
    • Start with most stabe- seated and usually machine
    • shorter to longer lever lengths
    • wide base of support to narrow (balance)
    • symmetrical to asymmetrical movement
  14. To Keep in Mind:
    Hypertensive
    • be careful of hand gripping effect
    • Breathing is especially important
  15. to keep in mind:
    Pregnancy
    • start nothing new
    • goal is maitenance
    • balance problems
    • avoid exercise in supine position
    • careful with strengthening exercises especially ab and adductors
  16. to keep in mind:
    elderly
    • balance problems
    • vision problems
    • osteoprosis
    • light headedness
    • start very light and progress slowly
  17. Contraindications of weight training
    • abnormal hemodynamic response
    • patients w/ poor left ventricular function
    • peak exercise capacity of less than 6 METS
    • uncontrolled hyertension or dysrhythmias
    • a cardiac event within the last 7-8 weeks
  18. Acute injury
    single violent event- occurs when ligament, thendon or muscles is subject to an abrupt force
  19. Chronic injury
    small repetetive overload forces on the structure and forces generating elements of the body
  20. Injury prevention
    • individualize exercise
    • perform one or more warm up sets with light weigh, stretching, and cool down
    • heed warning signts
    • equipment in good working order
  21. Injury warning signs
    • pain
    • fatigue/ lack of enthusiasm
    • soreness persists from previous work out

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