Advanced Exercise Prescription Flashcards
Define a repetition
completion of a designated movement through entire ROM
define a set
a group of repetitions
define rest
Time period between sets/workouts
define tempo
rate at which a rep is performed
define muscle action
tensioning of the muscle during concentric, isometric and eccentric phases
Rehab stages
initial healing phase
mature healing phase
functional integration
periodisation
the process of dividing annual training plans into a series of manageable phases
each phase can then target a specific or series of attributes to be developed within a designated period of time
periods of appropriate overload and a recovery are designated within each phase
What is a macrocycle
annual training plan
what is a mesocycle
a long segment or block of training, typically 8-12 weeks
what is a microcycle
a week long training block
what is transition
a period between macrocycles
What is taper
a reduction in training intensity and volume to facilitate peak performance
FITT principle
Frequency - how often
Intensity - how hard you work
Time - How long
Type - exercise/mode selection
be careful manipulating too many variables at once
frequency
how often the exercises are performed
training sessions per week : sets/reps per session
frequency of sessions per week/cycle may give an indication of rest period between sessions also
higher intensities and longer durations may necessitate less frequency to allow sufficient recovery
training status affects this - lesser trained need increased recovery
intensity
degree of effort required to complete a given activity - to gauge, can use
Perceptual measures such as the RPE, physiological responses such as HR, oxygen uptake, blood markers (lactate)
Affects exercise duration - generally increase intensity = decreased duration
Time
duration of time an activity is performed
may be a set time period or tempo
Type
mode of activity; depends on goals, ability and preferences
generally incorporate many types - prevent boredom, more varied movement patterns
initially this will be limited due to movement restrictions/injury/pain
Types of strength training
body weight free weight exercise bands core training machine everyday household items
specificity principle
the way in which an exercise relates to the activity for which performance/fitness enhancement is sought
especially important when improvement in a given activity is desired
Exercise mimics the actions experienced during the activity /sport
Adaptations specific to exercise performed
Energy system, muscles utilised, motor patterns etc
SAID principle - specific adaptation to impose demands
Progression principle
to steadily improve fitness, you must continually increase training demands to overload the systems overtime
must be controlled and steady
increased training stimulus too quick - increased risk of injury and overtraining
timing of program components
- periodisation
- assessments, training updates, training changes
individuality principle
everyone will respond differently to the same training/stimulus
age, pretraining condition, genetics, gender, race, diet, sleep, environment and psychological factors
Responders vs nonresponders (fewer)
Optimal training benefits occur when exercise programs focus on individual needs and capacities
difficult in team environments
Diminishing returns principle
as a person’s fitness increases with training, the amount of improvement is less as they approach their genetic limit
a person of low initial fitness will usually see rapid improvements early on
As fitness levels increase, more work on training is needed to make the same gains
important to remember when planning training and monitoring
improvements are not linear
Program components
health screening, risk stratification, actions needs assessment goals, exercise preferences, resource commitments Fitness assessments fitness and activity targets program development fitness re-assessments program adaptation
instructing exercise
name exercise/equipment name prime movers (target muscles) Provide a silent demonstration Provide a spoken demonstration with coaching points Observe and correct practices encourage/motivate
Case study 1 - Grade II hamstring tear
3 stages 0-6d 1-3w 3-6w patient specific
Phase 1
goals : protect scar development and minimise atrophy
protection : avoid excessive active or passive lengthening of the HS
Example exercise prescription
- stationary bike 1x10min
-side step 3x10m (1min rest) low to mod intensity, pain free speed and stride
-Prone body bridge 5x10s(10sec rest)
Criteria for progression to phase 2
normal walking stride without pain
very low speed jog without pain
pain free isometric contraction against submaximal (50-70%) resistance during prone knee flexion (90degrees) manual strength test
Phase 2
goals : pain free HS strength, beginning in mid-range and progressing to a longer HS length
Develop neuromusclar control of the trunk and pelvis with progressive increase in movement speed
Protection : avoid end range lengthening of the HS while HS weakness is present
example prescription
- stationary bike x 10 min
side shuffle x15m x5 (1 min rest) mod to high inten, pain free speed and stride
supine bent knee bridge with walk-outs 3x10
Criteria for progression to phase 3
full strength 5/5 without pain during prone knee flexion (90 degrees) manual strength test
pain free forward and backward jog mod inten
criteria for return to sport
full strength without pain
-4 consecutive reps of maximum effort manual strength test in each prone knee flexion position (90 and 15)
Less than 5% bilateral deficit in ecc HS (30/s) conc quds ratio (240/s) during isokinetic testing
Bilateral symmetry in knee flexion angle of peak isokinetic conc, knee flexion torque at 60/s
Full ROM without pain
replication of sport specific movements near maximal speed without pain (eg. incremental sprint test for running athletes
Case study 2 rotator cuff tear
post surgery 3 stages 0-6w 6w-3m 6m+ patient specific
phase 2 (6 weeks -3m)
goals : protect post-surgery development and minimise atrophy, lift 1kg to chest level
protection - no overhead activities unless prescribed by exercises
example exercise presciption (2-3x daily)
Flexion stretch 10x5 sec
active supported external rotation 10x5s
isometric flexion and extension 10x5s
Recap / discussion
phases of healing can be periodised
quantity volume and work efforts
-sets x reps x resistance
-RPE x time for CV conditioning
-Foot contacts or distance for plyometric and speed sessions
how might you approach exercise prescription
is 3x10 the same as 6x5
