Advanced Exercise Prescription

Question 1

Define a repetition

Answer 1

completion of a designated movement through entire ROM

Question 2

define a set

Answer 2

a group of repetitions

Question 3

define rest

Answer 3

Time period between sets/workouts

Question 4

define tempo

Answer 4

rate at which a rep is performed

Question 5

define muscle action

Answer 5

tensioning of the muscle during concentric, isometric and eccentric phases

Question 6

Rehab stages

Answer 6

initial healing phase
mature healing phase
functional integration

Question 7

periodisation

Answer 7

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

Question 8

What is a macrocycle

Answer 8

annual training plan

Question 9

what is a mesocycle

Answer 9

a long segment or block of training, typically 8-12 weeks

Question 10

what is a microcycle

Answer 10

a week long training block

Question 11

what is transition

Answer 11

a period between macrocycles

Question 12

What is taper

Answer 12

a reduction in training intensity and volume to facilitate peak performance

Question 13

FITT principle

Answer 13

Frequency - how often
Intensity - how hard you work
Time - How long
Type - exercise/mode selection

be careful manipulating too many variables at once

Question 14

frequency

Answer 14

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

Question 15

intensity

Answer 15

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

Question 16

Time

Answer 16

duration of time an activity is performed

may be a set time period or tempo

Question 17

Type

Answer 17

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

Question 18

Types of strength training

Answer 18

body weight 
free weight
exercise bands
core training
machine
everyday household items

Question 19

specificity principle

Answer 19

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

Question 20

Progression principle

Answer 20

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

Question 21

individuality principle

Answer 21

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

Question 22

Diminishing returns principle

Answer 22

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

Question 23

Program components

Answer 23

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

Question 24

instructing exercise

Answer 24

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

Question 25

Case study 1 - Grade II hamstring tear

Answer 25

3 stages
0-6d
1-3w
3-6w
patient specific

Question 26

Phase 1

Answer 26

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)

Question 27

Criteria for progression to phase 2

Answer 27

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

Question 28

Phase 2

Answer 28

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

Question 29

Criteria for progression to phase 3

Answer 29

full strength 5/5 without pain during prone knee flexion (90 degrees) manual strength test
pain free forward and backward jog mod inten

Question 30

criteria for return to sport

Answer 30

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

Question 31

Case study 2 rotator cuff tear

Answer 31

post surgery 
3 stages
0-6w
6w-3m
6m+ 
patient specific

Question 32

phase 2 (6 weeks -3m)

Answer 32

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

Question 33

Recap / discussion

Answer 33

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