ACTION CPT (combined decks) Flashcards
Define periodization and list at least three ways to accomplish periodization in the training program.
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
How is the RM target for resistance training determined?
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.
Identify the 5 different kinds of periodization programs.
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.
Name two ways that the personal trainer can help the individual avoid overtraining.
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.
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.
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.
What are the different types of training used in exercise program design?
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
Define ATP and describe its function in the body.
Adenosine triphosphate (ATP) is the “energy currency” of the cell, because it has the ability to store large amounts of energy in the chemical bonds of its phosphates – in a form that cells can use. (At any one time, the amount of ATP stored in the body is very small, so the body must have a continuous means of generating more.)
Describe the different types of muscle contraction.
There are 3 types of muscle contractions. • Concentric muscle actions produce enough force to overcome external load and shorten the muscle. o Example: lifting barbell in bicep curl • Eccentric muscle actions produce force while the muscle is lengthening – it is the resistance of the movement. o Example: lowering barbell from bicep curl • Isometric muscle actions produce force, but there is no change in muscle length. o Example: holding the barbell in position
Identify the 3 energy systems for the body.
The 3 energy systems are: – ATP-CP system – is used for immediate energy, up to 10 seconds. – Lactic acid or Glycolytic system – is used for short-term energy, up to about a minute. – Aerobic or Oxidative system – is used for long-term energy production, for greater than two minutes worth of activity.
The cardiovascular system is responsible for:
The cardiovascular system is composed of the heart, blood vessels, and the blood itself. It plays an important role in maintaining homeostasis in the body and is responsible for seven primary functions in the body. – Transportation of oxygenated blood from the lungs to the rest of the body and deoxygenated blood back to the lungs. – Distribution of nutrients to cells. – Removal of end products and metabolic waste products from the periphery for reuse or elimination. – Regulation of pH to control alkalosis or acidosis. – Transportation of enzymes and hormones to control physiological function. – Maintenance of fluid volume which helps in preventing dehydration. – Maintenance of body temperature by absorbing and redistributing heat.
What are the three major functions of the nervous system?
The 3 major functions of the nervous system are sensory, integrative and motor functioning. – Sensory function – Gathering information about our inner and external surroundings. – Integrative function – Processing and interpreting the information. – Motor function – Responding to these stimuli.
Define biomechanics.
Biomechanics Definition: the mechanics of tissues, joints, and human movement. Biomechanics applies engineering principles like fluid mechanics and thermodynamics to biological organisms, incorporating mathematical concepts to analyze biological systems and design and develop equipment & techniques to correct problems, prevent injuries, and enhance performance.
Describe proprioception.
Motor control involves cognition (learning and reasoning) and areas of perception known as proprioception. Proprioception is being able to sense the location and position of parts of the body in relation to each other and the body as a whole. It is the ability to know if the body is in motion and when it is, where each part is located during the movements.
List at least 5 benefits of a warm-up.
A warm-up is a short duration of activity preceding major exercise, and is necessary to increase muscle temperature and general core temperature of the body. Every training session should begin with a warm-up. – Increase in metabolic requirements – Makes physical performance more effective & efficient – Prevents blood lactic acid accumulation in the muscle, which helps to prevent premature fatigue. – Contributes to efficient removal of metabolic by-products. – Slowly increases blood flow to muscles. – Makes muscle tissue more stretchable. – Reduces risk of tearing muscle fibers, tendons, and muscle tissue. – Allows warmed muscles to move faster and to generate more force for greater mechanical efficiency. – Enhances neural transmission and motor-unit recruitment. – Allows nerve impulses to travel faster for quick reaction times. –Provides early alerts for potential musculoskeletal or cardiorespiratory problems.
Name and describe the planes of motion.
The 3 planes of motion are: - Sagittal Separates the body into a right side and a left side. - Frontal Separates the front of the body from the back. - Transverse Separates the body into “upper” and “lower” halves.
