ACTION CPT ch4

Question 1

Define periodization and list at least three ways to accomplish periodization in the training program.

Answer 1

Periodization is the use of progressive cycles (varying volume and intensity) in resistance training to avoid overtraining, deter boredom, keep stimulus levels up and increase effectiveness of the training program.

• Changing the choice of exercises
• Varying the order of exercises
• Adjusting resistance or load
• Adjusting number of sets of an exercise
• Changing the number of exercises for a specific muscle group
• Altering joint angles and positioning
• Changing exercises from primary to assisted exercise or vice versa
• Changing an exercise from working a single joint to multiple joints or vice versa
• Changing the repetition or range of exercise
• Changing the type of muscle contraction
• Adjusting speed of movement
• Altering rest periods between sets
• Adjusting nutrition

Question 2

How is the RM target for resistance training determined?

Answer 2

In a single training session, the RM target is 10 RM or a target range of 3-5 RM.

Alternatively, resistance can be determined by finding 1 RM of the client and using 70 - 80% of that.

Question 3

Identify the 5 different kinds of periodization programs.

Answer 3

Periodization is the use of variations in the resistance training program designed to first build muscle mass and then strengthen that increased mass.

• Non-linear periodization is used when the client may have time constraints and a busy life.
• Traditional periodization involves varying volume and intensity in a patterned way.
• Step wise periodization is the use of increasing intensity while decreasing volume of exercise during the training – generally 8 reps to 5 reps to 3 reps.
• In undulating periodization, volume and intensity are increased and decreased but not in a traditional pattern.
• Overreaching periodization consists of varying the volume OR the intensity over a short period of time and then returning to the normal training program.

Question 4

Name two ways that the personal trainer can help the individual avoid overtraining.

Answer 4

The personal trainer should be able to identify the warning signs of overtraining, and for the safety of their clients there are certain things the trainer can do to help the client.

• Make sure the exercise regimen does not cause the client to overtrain.
• Ensure that the exercise regimen allows for an adequate recovery period.
• Keep your client motivated.
• Expect (and let your client know to expect) some level of discomfort when starting a new program.
• If any of the three warning signs (life signs, training signs, or health signs) are seen, recommend that the client see a qualified clinician.

Question 5

What are the 3 kinds of primary warning signs that can indicate the individual needs a break from training or is training too hard? Give at least one example of each.

Answer 5

Life signs

• Loss of interest in normally enjoyed activities.
• Increased irritability.
• Increased sleeping problems.

Training signs

• Deterioration in performance.
• Fatigue during workout that lasts throughout day.
• Loss of motivation.

Health signs

• Increased resting heart rate and/or blood pressure.
• Loss of appetite or nausea.
• Head colds.

Question 6

What are the different types of training used in exercise program design?

Answer 6

Exercise program design utilizes the following types of training to provide an integrated workout that will benefit the entire body and overall health:

• Balance/Stability Training
• Cardiovascular Training
• Flexibility Training
• Functional Training
• Plyometrics
• Posture and Movement Training
• Resistance Training