Chapter 10 & 11: Progamming & Progressions Flashcards
What are the positive impacts of resistance training?
- Increased physical capacity
- Improved body composition
- Enhanced metabolic function
- Decreased injury risk
- Enhanced disease prevention
Define physical capacity
The ability to perform work or exercise
Muscles utilize energy to produce forces that enable people to move their body parts against external resistance
Resistance training promotes muscle growth and strength
Resistance Training affects metabolic function
- Microtrauma and tissue repair that follows resistance training leads to an average 8-9% metabolic rate for 72 hours after exercise
What are the factors that influence development of muscular strength and size?
- Hormone Levels
- Gender
- Age
- Muscle Fiber Type
- Muscle Length
- Limb Length
- Tendon insertion point
Primary Exercises
Involve multiple muscles from one or more of the larger muscle areas (chest or thigh) that span two or more joints (multi joint exercise) and are generally performed in a linear fashion (squat or shoulder press)
Assisted Exercises
Involve smaller muscle groups from more isolated areas that span one joint (single joint)
What is Double Progressive Overload?
Increasing the number of reps until you hit a predetermined number (top of the rep range you’re working in) and then you increase the weight and start again at a specified number of reps (to stay within the rep range for your goals)
Define Overload
Gradually adding more exercise resistance in the muscles have previously encountered
What is the principle of muscle reversibility?
A general rule of thumb is that when people stop resistance training, they lose the muscle they gained about half as fast as it took to gain it
What are Diminishing returns?
- when reaching genetic limitations the rate of muscle gain slows or stops
- to combat this, introduce techniques that elicit a new neuromuscular response and a new motor unit activation pattern
- example: switch from Bench Press to Incline Bench Press
Shannon, what is Periodization?
A planned progression of resistance that intentionally varies the training stimuli, especially with respect to intensity and volume
What are pros of Periodization for strength progression?
Frequently changing the demands on the neuromuscular system requires progressively higher levels of stress adaptation
Linear Periodization
Provides a consistent training protocol within each microcycle and changes the training variables after each microcycle
Example: intensity increases every one to two weeks
Undulating Periodization
Provides a different training protocol during the microcycle
Example: changing rep ranges for the same exercise throughout the microcycle
What are the signs someone is ready to move on from Phase 2 Movement Training to Phase 3 Load Training?
They can perform the exercises with correct movement patterns while maintaining neutral posture, a stable center of gravity, and controlled movement speed
Optimal Performance of Movement is dependent on what?
The body’s muscles are able to work together to produce force while simultaneously stabilizing the joints
What are the main stabilizer muscles?
- Deep Abdominals
- Hip Stabilizers
- Scapular Retractors
What are the benefits of Closed Kinetic Chain Exercises?
- Emphasize compression of joints which helps to stabilize the joints
- Involve more muscles and joints which helps improve neuromuscular coordination and overall stability of the joints
Define Hypertrophy
The physiological process of muscle-fiber enlargement (increased contractile proteins and cell sarcoplasm)
Define Muscular Strength
The measure of the maximum force that can be produced by one or more muscle groups
What are compound sets?
Two or more exercises for the same muscle group in rapid succession
What is Breakdown Training?
Dropset with AMRAP
What is Assisted Training?
Manual assistance with the upward phase of the lift from trainer or partner
What are some benefits of power training (phase 4)
- Help people perform better at that sport or recreational leisure activity
- Help old people balance better
- Add some fun and spice to a program
- Uses more energy so can help with weight loss
- Adds lean mass due to type II (fast twitch fibers) being recruited
Pre requisites for Performance Training
- Joint Mobility and Stability
- Static and Dynamic Balance
- Effective Core Function
- Anaerobic efficiency
- Athleticism (skills)
- No contraindications for load-bearing or dynamic movements
- No medical concerns that affect balance and motor skills
Plyometrics for Performance Training
Plyometric exercise incorporates quick, powerful movements and involves the stretch–shortening cycle of a muscle followed by an immediate shortening of that same muscle
Amortization Phase
The period of time between the eccentric and concentric action
The time window should be kept to a minimum to produce the greatest amount of muscular force
What is the function of muscle spindles?
Muscle spindle sense differences in the rate and magnitude of stretching and post on a muscle. When a quick stretches detected, the muscle spinle response by in voking and involuntary concentric contraction called a stretch reflex. This increases the activity in the agonist muscle and increases muscular force production
When can Personal Trainers start implementing high intensity, lower body plyometric drills?
- When the client can squat 1.5 times their body weight
OR -  When the client can complete five squat reps with 60% of their own body weight in five seconds
When should Plyometric drills be performed?
at the beginning of a training session after the completion of a dynamic warm-up because the client is not yet fatigued so this reduces injury risk
Plyometric FIRST
F- 1-3 sessions per week with 48-72 hours of recovery
I- Progress from Light-Moderate-High
R & S-As intensity increases, volume should increase also
T- Quick powerful movements relative to the sport the client is training for
Reactive Ability
The ability of an individual to perform reactive movements, such as plyometrics agility drills
Speed-endurance
The ability of an individual to maintain maximum velocity over an extended time period
Ex/ sprinting all out for 20 seconds
How to improve clients reactive ability
A clients reactive ability can be improved through training that applies explosive forces to specific movements such as movements performed in speed and agility drills
What does agility training involve
Agility training involves the components of acceleration, deceleration, and balance, and requires the client to control the center of mass over the base of support while rapidly changing body position
Speed Training
Speed training incorporates moving rapidly from one point to another in the shortest timeframe possible
What are the benefits of group participation?
For Trainer: finance, time management, referrals
For Client: Lower cost, enhanced camaraderie, opportunity to receive instruction in a small group setting
Group Homogenity
Similar levels of physical conditioning, fitness goals, and even physique
Allows for somewhat equal attention to each client
People don’t want to be compared with people they think look better than them LOL
Youth Strength Training Benefits
- Enhanced musculoskeletal development
- improved body composition
- reduced injury risk
- increased physical self-concept
- Pre-adolescents who perform regular resistance exercise make significantly greater strength gains than their non-training peers
—As little as 5 basic resistance exercises twice a week for 8 weeks experienced 5 times as much strength as their control group - Enhances skeletal development in children
- Enhances psychosocial health, motor skills, and sports performance in preadolescent exercisers
NSCA guidelines for Youth Resistance Training
- Qualified instruction and supervision
- Safe exercise environment
- Pre Training warm up (dynamic)
- 1-3 sets of each resistance exercise
- 6-15 reps per set
- Variety of Upper and Lower Body
- Resistance increases by 5-10% increments
- 2-3 non consecutive days/week
- Post training cool down with calisthenics and static stretching
- Individual training logs to monitor progress
What is a hydrolysate when referring to protein powder supplements?
Short chain amino acid chain of partially digested protein. Good for absorption.
Examples: Whey and Casein
Benefits of Whey
Enhances hypertrophy, strength, and bone density when coupled with resistance training
Why is casein slow release protein?
Casein exists in “micelle” which is water averse on the inside and water loving on the outside. This allows the slow release of amino acids into the blood stream
BCAAs
Some studies show BCAAs May increase endurance by delaying the onset of CNS fatigue which contributes to increased energy availability
Glutamine
A nonessential amino acid supplement, marketed to increase strength, speed recovery, decrease frequency of respiratory infections, and prevent overtraining
Research fails to prove any of these claims
B-Alanine (Carnosine) and Sodium Bicarbonate
Non-essential amino acid precursor of the peptide carnosine
Acts as a pH buffer in muscle tissue
May delay fatigue for high intensity activities
Benefits of Caffeine
Wards off sleep, improves athletic performance, decreases pain and fatigue, boosts memory, enhances mood
Downsides of chronic caffeine use
The body adapts and caffeine becomes less effective
High Blood Pressure
High Blood Sugar
Decreased Bone density in women
Jittery Nerves
Sleeplessness
Withdrawal symptoms
Creative
Enhances building muscle mass when coupled with resistance training
Cellular energy
Who should not use creatine unless cleared by a physician?
People with Renal problems
Diabetes, hypertension, decreased kidney function
What are many athletes deficient in?
Iron
Enhances synthesis of hemoglobin and myoglobin which deliver oxygen to the working muscles
Zinc
Important for immune function, protein synthesis, and blood formation.
It is easily lost from the body following strenuous activity in hot and humid environments
Vitamin B12
Important for the normal metabolism of nerve tissue, proteins, fats and carbohydrates
Riboflavin
And essential nutrient for energy production.
The nutrient is stored in muscles and used most in times of muscular fatigue
Vitamin D
Calcium absorption, bone growth, mineralization
Calcium
Bone structure, blood clotting, nerve transmission, and muscle stimulation
Adverse effects of anabolic steroids
High BP Rage Gynocomastia Decreased testicle size (men) Increased testosterone, deepening voice, and facial hair in women
Androstenedione
“Natural muscle builder” that doesn’t work
Decreased HDL levels, cardiovascular disease, increased risk of prostate and pancreatic cancer, baldness, gynocomastia
What are some physiological adaptations to Cardiorespiratory training within the muscular system?
- Increased size and number of mitochondria
- More capillaries around the recruited muscle fibers
- Hypertrophy (when the muscle fibers reach their capacity to generate force)
- Fast Twitch muscle fibers adapt by increasing the number of anaerobic enzymes
What are some physiological adaptations to Cardiorespiratory training within the cardiovascular system?
- Increased size and strength of the heart (hypertrophy) as a response to the expansion of blood volume and greater need for cardiac output
- Larger stroke volume
- More effective oxygen delivery via vasodilation
What are some physiological adaptations to cardiorespiratory training within the respiratory system?
- Increased ventilation of the alveoli
- Diaphragm, sternocleidomastoid, scalene, and serratus anterior become stronger and more fatigue resistant
- Stronger “breathing muscles” may lead to an increase in tidal volume which delivers more oxygen to the alveoli during high breathing frequencies
Steady State Cardio
Rate of oxygen uptake (VO2) Heart Rate Cardiac Output Ventilation Blood lactate concentration Body temperature ALL REACH A STEADY (elevated) STATE
Takes anywhere between 45 second to 3-4 minutes to achieve steady state
Exercise limitation is primarily limited by willingness, or availability of oxygen, muscle glycogen, and blood glucose
Potential benefit to Interval Training?
Time-efficient
May promote greater improvements in VO2 Max and fitness than steady state
Anaerobic adaptations which improve the lactate threshold, thus enhancing an individuals ability to sustain higher intensities of exercise for longer
Provides an intensity great enough to cause the cardiovascular system to adapt by increasing stroke volume and end diastolic blood volume is also increased (chamber filling)
US Dept and Health and Human Services Cardiorespiratory exercise recommendations
- 150 min of moderate physical activity, or 75 minutes of vigorous intensity exercise, or a combination of both
- Aerobic bouts should last at least 10 minutes and should be performed throughout the week
- Participate in muscle strengthening activities at least twice per week
- Children aged 6-17 should get at least 60 minutes of moderate to vigorous activity EVERY DAY, vigorous activity should be at least 3 days per week, and muscle/bone strengthening exercises a minimum of 3 days per week
ACSM and AHA physical activity guidelines (FITT)
•Moderate Intensity 40-60% = 5 times per week OR •Vigorous Intensity >60% = 3 times per week OR a combination of both 3-5 times
What are some methods for monitoring cardio
exercise intensity?
- Heart Rate (HRR)
- RPE
- VO2 or metabolic equivalents (METs)
- Caloric Expenditure
- Talk Test/VT1
- Blood Lactate and VT2
OBLA (onset of blood lactate accumulation)
Commonly referred to the lactate threshold
When the blood lactate overwhelms the body’s ability to buffer it out (the body is no longer able to sustain physical activity, represented by HR flattening out despite increasing intensity. This is called the HRTP (heart rate turn point)
Blood Lactate risen above 4 mmol/L
What is Cardiovascular Drift?
Cardiovascular drift, the progressive increase in heart rate and decrease in stroke volume that begins after approximately 10 min of prolonged moderate-intensity exercise, is associated with decreased maximal oxygen uptake, particularly during heat stress.
Threshold Detection Zone 1
Low to moderate exercise
HR below VT1
Threshold Detection Zone 2
Moderate to Vigorous Exercise
Between VT1 and VT2
Threshold Detection Zone 3
Vigorous to very vigorous intensity
HR above VT2
Calorie expenditure in regards to health
Less than or equal to 1,000 kcal/week burned will only result in improvements to health such as lower blood pressure and cholesterol
More than or equal to 2,000kcal/week burned will promote effective weight loss and significant improvements to overall fitness
Recommendations for exercise duration and quantity
Mod-intensity at least 30 minutes per session for a minimum of 5 days per week for 150 minutes per week
OR
Vigorous-Intensity for 20-25 minutes per session, 3 times per week, 75 minutes per week
OR
Both mod & vigorous intensity 3-5 days per week
Obese people weight management:
50-60 minutes of moderate intensity exercise per day, 5-7 days per week =300 minutes per week
OR
150 minutes of vigorous activity 3 days per week (or a combo of both)
*Beginners will not be able to complete 30 min of moderate intensity exercise so they can accumulate their volume by exercising in 10 minute bouts
Cardiovascular Exercise Progression
Incrementally increase duration of exercise by 10% per session
OR
5-10 minutes more every week or two
For the first 4-6 weeks of training
Once adherence is developed trainers can start manipulating exercise frequency, then intensity (remaining consistent with the clients goals)
Fartlek Training 💩
“Speed Play” in Swedish
This training format provides a sequence of different intensity that stress both the aerobic and anaerobic systems by mimicking the changes in pace that occur in certain sports (soccer, football, lacrosse)
Fartlek running= intervals of slow jog and then sprints
Water-Based Exercise
Reduces orthopedic loading
Trains different muscle groups
Good for older/obese population
Note: immersion in water causes blood to be redistributed to central circulation (away from the limbs). This can lead to breathlessness and heart failure in people with compromised circulatory function
Mind-Body Exercises
Yoga, Tai Chi, and Pilates are not associated with high intensity aerobic activity however it’s intensity can be compared to walking
Peripheral Vasodilation
When the blood is brought to the surface of the skin to be cooled
Dangers of Exercise in Extreme Heat
Cooling the body becomes more difficult resulting in an elevated HR
Sweating results in fluid loss, which causes dehydration and blood volume declines
Heat exhaustion and Heat stroke are common while training in hot and humid environments
How long does it take to acclimate to training in the heat?
Seven to Ten Days
Exercising in the Cold
Hypothermia (excessive loss of body heat) also called frost bite
The cold can cause generalized vasoconstriction that can increase peripheral resistance and blood pressure. This poses a problem for people who are hypertensive or have heart disease
Heat loss accelerates when there is cold wind (wind chill)
Better to begin exercise going against the wind and finish the exercise with the wind at your back
Exercising at Higher Altitudes
There is less pressure forcing oxygen into the blood so it’s harder for the body to deliver oxygen to the working muscle. HR increases
Signs of altitude sickness: shortness of breath, headache, lightheadedness, nausea
A good strategy is not to train the first night at altitude. Slowly allow body to adjust with a lower intensity progression
What is the primary focus of Phase 1: Aerobic Base Training?
Getting clients who are either sedentary or have little Cardiorespiratory fitness to begin engaging in regular cardio exercise for the purpose of
- Improving Health
- Building Fitness
- Build positive experiences and self-efficacy regarding cardio training
- Build the habit of regular cardio exercise
- Establish a base to make improvements in health, endurance, energy, mood, and caloric expenditure
What is the focus of Phase 2 Aerobic Efficiency Training?
• Increasing the time of Cardiorespiratory exercise while introducing intervals to improve aerobic efficiency, fitness and health
What is the focus of Phase 3 Anaerobic Endurance Training
Focused on helping the client enhance his or her aerobic efficiency to ensure completion of goal events, while building anaerobic endurance to achieve endurance Dash performance goals
Improved anaerobic endurance will help the client to perform physical work at or near VT2 for an extended period, which will result in improved endurance, speed, and power to meet primary performance goals
Who is Phase 4 anaerobic power training appropriate for?
Cyclists, runners, kayakers, basketball, soccer…basically Athletes who need to have cardio respiratory endurance and the ability to sprint repeatedly
What is the intention of Phase 4 anaerobic power training?
It is intended to increase the tolerance for the metabolic byproducts of high intensity exercise, including exercise performed at intensities greater than VO2 max
What are the four considerations when training older clients?
- Avoiding cardiovascular risk
- Avoiding orthopedic risk
- The need to preserve muscle tissue
- The rate at which older individuals adapt to training (longer recovery time needed)
What are the two considerations when training youth?
- Avoid overspecification and let them develop well-rounded motor skills and athleticism
- Avoid overtraining as it could lead to orthopedic trauma
