5 Exercise Rx

Question 1

components of a needs analysis

Answer 1

NEEDS ANALYSIS:
1) Injury prevention/Rehab (injury analysis) – most common sites of possible injury, sites of previous injury, recognize deficits

2) Exercise movements (movement analysis) – specific mm, joint angles, contraction modes, loading
3) Metabolic pathways (physiological analysis) – ATP-PC, glycolytic, aerobic/oxidative
4) Qualities that need training/improvemet? – muscular strength, power, endurance, hypertrophy, speed, agility, balance, coordination, body composition

Question 2

general training principles (4)

Answer 2

• Training Specificity: S.A.I.D. Principle (SPECIFIC ADAPTATIONS to IMPOSED DEMANDS)
• Progressive Overload: ↑ training demands on a system over time; individualized; appropriate – NOT “too much too soon”; needed to elicit optimal adaptations (↑ resistance/intensity or volume)
• Training Variation: impose variation in training stimuli; acute program variables
• Individualization: genetic potential, rate of adaptation, ex/injury history, trained state

• Detraining: “use it or lose it”, elite states, metabolic adaptations, aerobic power, max strength/power, aerobic/strength/hypertrophic base

Question 3

acute program variables

Answer 3

• Exercise choice: structural, isolation, mm action type, mm action velocity
• Exercise sequence: structure/large mm groups 1st, agonist/antagonist (time efficient and ↑ aerobic loading), UB/LB, UB/UB, LB/LB. Prioritize Complexes. Workout density
• Volume: sets x reps
• Intensity (load): % 1 RM, RM loads; volume load = sets x reps x load

• Rest interval length: short (3min)
*Volumes based on training goals: strength (12 x 2-3 sets)

*Load increases: less trained = UE (2.5-5 lbs), LE (5-10lbs). more trained = UE (5-10 lbs), LE (10-15 lbs)

Question 4

Periodization and prep period

Answer 4

Periodization: planned manipulation of acute training program variables
• Dose → response → LONG-TERM & individual/goal-specific
• Periodization cycles: macrocycle, mesocycle, microcycle
• Training cycles/phases are GOAL-SPECIFIC: prioritize. Minimize # of training targets w/i cycles. ONE target/training session
• GENERAL ADAPTATION SYNDROME: initially ↓, before ↑ (gains)

Preparatory Period:
• Major emphasis: establish BASE level of conditioning to enhance tolerance for more intense training
• Hypertrophy/endurance phase
• Basic strength phase
• Strength/power phase
Athletic Performance/S & C: First transition period → Competition period → Second transition period (active rest/restoration)

Question 5

linear vs. non linear

Answer 5

Traditional linear periodization model: high volume, low intensity (hypertrophy mesocyle) → low volume, high intensity (strength/power mesocycles)

Linear vs. Non-linear Models:
• Linear) across mesocycles: gradual & progressive ↑ intensity, ↓ volume
• Non-linear/undulating) fluctuations in volume and load (each training session or microcycle)

“Staircase Effect” (fitness vs. fatigue): decrease in strength at the end of each workout, but increase in total strength on each successive workout

Putting it ALL Together!
Needs Analysis + Initial Testing + Individualization + Scientific Foundation → Acute Program Variables ←→ Chronic Manipulations, Program Design, Periodization