CH 3 Principles of programming Flashcards
posits that exercise programs should follow a progression
health fitness performance continuum
What is the first component of the health fitness performance continuum
exercise is for improved health
what are some places that clients get unrealistic goals
“experts”
Icons
Social Media
Areas to set performance goals in
speed
agility
power
vertical jump
lactate threshold
sports specific goals
for untrained clients what is the most you should tell a client for improvement in a performance goal
5-10% improvement
Is it better to under or overestimate for goals
underestimate
Basic Principles of program design acronym
S
P
I
I
D
O
R
Basic Principles of Program Design
Specificity of Training
Overload
Progression
Initial Values
Inter-individuality Variability
Diminishing Returns
Reversibility
specificity of training
age, gender, etc
Overload
Need to overload body to improve it
Progression
Progress overtime
Initial values
need a baseline
“are we making progress?”
Inter-individual variability
everyone is different, individual difference in performance
Diminishing returns
window of opportunity is greater for new person, diminish after awhile
Reversiblitiy
Use it or lose it
Basic Variables of Exercise Prescription acronym
(what we can manupulate)
F -requency of exercise sessions
I -ntenisty of exercise session
T -ime (duration of exercise session)
T -ype (Modality for exercise session/program
V -olume of work done day by day, week by week
P -rogression through exercise program
For deconditioned clients or those needing familiarization
Lasts 1-6 weeks
Develop basic techniques, habit of exercising
Initial conditioning
stage of program progression
Aggressive progression toward goal
Lasts 4-8 months
Improvement
Stage of program progression
Build on fitness base
Maintenance doesn’t mean stop improving… means to keep up exercise habits
Add variety and activities of interest of client
Maintenance
Stage of program progression
Functional movement and resistance training
Phases
Phase 1 - stability and mobility training
Phase 2 - movement training
Phase 3 - Load Training
Phase 4 - Performance training
Cardiorespiratory training
Phases
Phase 1 - Aerobic-base training
Phase 2 - Aerobic-efficiency training
Phase 3 - Anaerobic endurance training
Phase 4 - Anaerobic-power training
Assessments that should be conducted early Phase 1 of functional movement and resistance training
Posture
Balance
Movement
ROM of ankle, hip, shoulder complex. and thoracic and lumbar spine
Movement (phase 2) training focuses on what 5 primary movements of exercise
Bend and life movements
Single-leg movements
Pushing movements
Pulling movements
Rotational (spiral) movements
Before progressing to phase 4, clients should develop the prerequisite strength necessary to move into training for
Power
Speed
Agility
Quickness
In phase 1 of cardiorespiratory training the intent is to bulid improvements in
health
endurance
energy
mood
caloric expenditure
in what phase of cardiorespiratory training should you introduce aerobic intervals
Phase 2
