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ACE Personal Trainer > Chapter 11 - Exercise Programming > Flashcards

Chapter 11 - Exercise Programming Flashcards

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1
Q

Evidence Based Practice

A

Personalized exercise programming should be based on 3 things: 1) client attributes, goals and preferences, 2) PT experience and expertise, 3) the latest research finding
The 5 Steps
1. Formulating a question
2. Searching for health & fitness research that answers that question
3. Scrutinizing the quality of the research
4. Incorporating the research evidence into exercise program design & implementation
5. Evaluating outcomes and reevaluating research

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2
Q

How to Interpret Scientific Research

A
  1. Search for bias (ulterior motives)
  2. Read the research
  3. Evaluate for truth
  4. Look for consensus
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3
Q

Six Steps to Exercise Programming

A
  1. Establish rapport and identify client goals
  2. Administer an exercise preparticipation health screening (is medical clearance necessary?)
  3. Identify barriers and collaborate on next steps (SMART goals, how will you move forward today?)
  4. Determine if assessments are necessary (physiological or movement)
  5. Determine which phase of ACE IFT model to begin
  6. Prioritize program design and select exercise order
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4
Q

Programming for Base Training

A
  1. No assessment needed, this could demotivate client
  2. Focus on moderate-intensity, RPE 3-4, emphasize enjoyment
  3. Keep below VT1 (use talk test)
  4. Increase duration and frequency
  5. Client is ready for Fitness Training when can complete 20 min of cardio at below VT1
  6. Add no more than 10% duration/week
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5
Q

Programming for Fitness Training

A
  1. Progress cardio based on clients goals and time available
  2. Integrate vigorous intensities - work at, below and above VT1 (just below VT2)
  3. Focus is on enhancing client’s aerobic efficiency by progressing duration, frequency, and intensity
  4. Add intervals starting with a hard to easy ratio of 1:3 (1 min/3min) progressing to 1:2 and then 1:1 ratio
  5. Increase load by no more than 10% weekly
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6
Q

HIIT Considerations

A

May provide superior ability to improve cardio fitness and cardio metabolic health for a lesser weekly time commitment.
SIT - Sprint Interval Training (supramaximal sprints)
REHIT - Reduced Exertion High Intensity Interval Training (more time efficient, uses fewer and shorter sprints, still supramaximal)

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7
Q

Performance Training

A
  1. Goal to increase speed, power and endurance
  2. Program sufficient volume to meet client goals
  3. Integrate vigorous intensity (RPE 7-10) to improve aerobic capacity, speed and performance
  4. Periodized training allows for appropriate time in each zone. 70-80% in Zone 1, 10% in Zone 2 and 10-20% in Zone 3
  5. Increase volume up to 10%/week
  6. Rule of threes - total weekly training volume = 3 times the event length client is training for.
  7. Check for overtraining syndrome
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8
Q

Functional Training

A
  1. Focus on establishing/reestablishing postural stability, kinetic chain mobility - POSTURE, FLEXIBILITY, BALANCE
  2. Exercises to improve muscular endurance, flexibility, core function and static & dynamic balance
  3. Progress volume and challenge as function improves
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9
Q

Movement Training

A
  1. Focus on good movement patterns without compromising posture or joint stability
  2. Include exercises for all 5 movement patterns in all planes
  3. Integrate functional exercises to help maintain stability & mobility
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10
Q

Load/Speed Training

A
  1. Focus on adding loads to movements to create increased force production & meet client goals
  2. Integrate 5 movement patterns with loads in different planes & combinations
  3. Continue to integrate functional training
  4. Add enough load to meet clients goals for strength, endurance, and hypertrophy
  5. Add speed, quickness, agility, power, skill training for clients with such goals
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11
Q

Elasticity Considerations

A
  1. The property that allows tissue to return to its original shape when force is removed.
  2. Ballistic & dynamic stretching are examples
  3. No permanent lengthening but they do prepare muscles for activity.
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12
Q

Static Stretching - Plastic Stretch

A
  1. Improves tissue extensibility
  2. When load is past elastic limit
  3. Viscosity aids extensibility - warm up is important
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13
Q

Autogenic Inhibition

A
  1. Activation of the Golgi Tendon Organ (GTO) inhibits muscle spindle response allowing further stretching. Stress Relaxation.
  2. 7-10 seconds of low force stretch activates GTO
  3. Repeating stretch multiple times results in gradual lengthening of muscle
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14
Q

Reciprocal Inhibition

A

The reflex inhibition of the motor neurons of antagonists when the agonists are contracted.

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15
Q

Static Stretching

A
  1. Moving joints to put muscle in and end-range position and hold for up to 30 seconds
  2. Most commonly practiced flexibility training. easy, doesn’t require partner.
  3. Can be passive or actively (partner)
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16
Q

Proprioceptive Neuromuscular Facilitation (PNF)

A

Capitalizes the Autogenic and Reciprocal inhibition - combines stretch/relax. Three different types but all begin with a partner providing a 10 sec passive pre-stretch
1. Hold-Relax - 1) 10 sec passive pre-stretch by trainer, 2) 6 sec client holds while trainer tries to stretch, 3) client relaxes for 30 sec stretch by trainer
2. Contract-Relax - 1) 10 sec passive pre-stretch by trainer, 2) Client moves joint through ROM with resistance from trainer, 3) client relaxes for 30 sec stretch by trainer
3. Hold-Relax-Agonist Contraction - 1) 10 sec passive pre-stretch by trainer, 2) 6 sec client holds while trainer tries to stretch, 3) client relaxes for 30 sec stretch by trainer then adds concentric action of muscle at end.
Most effective as it uses both autogenic & reciprocal inhibition

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17
Q

Dynamic Stretching

A

Mimics the movement patterns of the upcoming workout. Increases sports related flexibility.

18
Q

Ballistic Stretching

A

Bouncing type movements. Triggers stretch reflex and may be associated with increased risk for injury. May be appropriate if the sport a client is training for requires ballistic movement.

19
Q

Flexibility Training Considerations

A

Should focus on major tendon units including ankles, anterior & posterior legs, chest, hips, lower back, neck shoulder girdle and trunk

20
Q

FITT Recommendations for Flexibility

A

Frequency - >=2 x/wk, daily most effective
Intensity - to discomfort but not pain
Time - 10-30 sec holds for most adults, 30-60 sec for older adults, PNF 3-6 sec followed by 10-30 sec
Type - a series for all major muscle tendon groups
Volume - 60 seconds for each exercise, repeat 2-4 times

21
Q

Self Myofascial Release

A

Applies pressure to tight, restricted areas of fascia and underlying muscle in an attempt to relieve tension and improve flexibility. Small, continuous movements on a foam roller for 30-60 seconds. Stay current on research.

22
Q

Balance Exercise

A

Research has not shown optimal frequency, duration and type of balance exercises but it has been recommended that balance exercises be performed three days per week for 10 - 15 minutes each session. These can be incorporated into any part of a workout.
Progressions include: Arm positioning, surface, visual, tasking

23
Q

FITT Recommendations for Neuromotor Exercise (Balance)

A

Frequency - >=2-3 days/week
Intensity - not determined
Time - 20-30 min per day
Type - motor skills for balance, agility, coordination, gait, proprioceptive training

24
Q

Movement Training

A

Exercises that are based on the 5 movement patterns, emphasizing movement efficiency in all planes.

25
Q

FITT Recommendations for Resistance Training

A

Frequency - each major muscle group 2-3 times/wk
Intensity - 20-50% for older for power, <50% for endurance, 40-50% for strength for older & sedentary novices, 60-70% for novice to intermed, >=80% for experienced for strength (1-RM)
Time - unknown
Type - all muscle groups, multi joint exercises recommended, variety
Repetitions - 8-12 for strength & power, 10-15 for strength in older beginners, 15-25 for endurance
Sets - 2-4 sets for strength & power, 1 set is effective for older or novices, 1-2 sets for endurance

26
Q

Load/Speed Training

A

Primary Focus is adding external loads to movements to produce increased force and/or speed for specific objectives. Training objectives may include: increased muscular endurance, strength, hypertrophy, improved body composition, movement, function, health & performance. Continue to incorporate functional & movement training. Exercises can include: Olympic lifting, plyometrics, speed work, agility, coordination and quickness drills

27
Q

Prerequisites for Load/Speed Training

A

Clients need movement proficiency and control during loading and against reactive forces - they must be able to accelerate, decelerate, stabilize, during powerful movements. Prerequisites are:

  1. Joint mobility and stability (strength)
  2. Adequate static and dynamic balance
  3. effective core function
  4. Anaerobic efficiency
  5. Athleticism (skill for the movements)
  6. No contraindications for load bearing, dynamic movements
  7. No medical concerns that affect balance and motor skills
28
Q

Importance of warm up & cool down

A

The more power necessary for a given activity, the more important the warm up and cool down.

29
Q

Amortization Phase

A

The time between the concentric and eccentric actions. This should be kept to a minimum to produce the maximum amount of muscular force.

30
Q

Plyometric Exercise Definition

A
  1. Improves the production of muscular force and power
  2. Quick powerful movements involving eccentric contractions (stretch shortening cycle - active stretch) followed by concentric contractions of the same muscle.
31
Q

Plyometric Exercises

A
  1. Linear Forward, Lateral, Backpedal, Rotational, Crossover Cutting Curving
  2. Jumps in place, Single linear jumps or hops, multiple linear jumps or hops, multidirectional jumps or hops, hops & bounds, depth jumps or hops
  3. power push up, medicine ball push up, chest pass, vertical chest toss
32
Q

Plyometric Cautions

A
  1. Perform plyometrics at the beginning of training before a client is too fatigued (after warm up)
  2. Ensure client has proper technique (land on mid foot, proper alignment of body, drop hips to absorb impact, don’t lock knees, engage core, land with “chest over knees”
33
Q

FITT Recommendations for Plyometrics

A

Frequency - 1-3 workouts/wk, recover for 48-72 hrs
Intensity - progress from light to moderate to vigorous intensity
Time -
type - quick powerful movements of lower or upper body
Volume - measured by foot contacts - beginner 80-100, intermediate 100-120, advanced 120-140. Decrease volume as intensity increases

34
Q

Speed, Agility, Reactivity Considerations

A
  1. Speed-Strength is the ability to develop force at high velocities and relies on a person’s reactive ability.
  2. Speed Endurance refers to the ability of an individual to maintain maximal velocity over an extended time period.
  3. Speed Drills - head neutral position, body leaning forward, drive from shoulders, short strokes for accelerating/decelerating, long strokes for top speed, relax hands
35
Q

FITT Recommendations for Speed & Agility Drills

A

Frequency - 1-3 workouts/wk, recover for 48-72 hrs
Intensity - high intensity, perform early in a workout
Time - Beginner: 15-30 sec (glycolic), intermediate: <10 sec (phosphagen), advanced: 10-60 sec (glycolic & phosphagen). 2-3 min rest periods
type - explosive drills
Volume - 1-3 sets

36
Q

Speed Drill Exercises

A

Arm squeeze and rear arm drive, Arm squeeze and forward arm drive, high knees, high marches, butt kicks, agility ladder, hurdle drills, lateral shuffle

37
Q

Periodization

A

Planned progression of exercises that intentionally varies the training stimuli especially with respect to intensity and volume. Changing these variables seems to be more effective for strength development and peak performance. Three segments: macrocycles (overall time period, 6-12 months), mesocycles (smaller segments), microcycles (2-4 weeks long). May be linear or undulating.

38
Q

Fading Fitness Statistic

A

In a one month period, all training adaptations were lost for people in a study who had done 13 weeks of training before cessation. The losses were measured in systolic blood pressure, HDL cholesterol, triglycerides

39
Q

Program Maintenance Strategies

A
  1. The minimum dose of activity to maintain weight and cardiometabolic health equates to 1 mile/day
  2. Low dose HIIT (12min/week) improves cardiometabolic health (add a warm up & cool down)
  3. Integrate a single long training session into the biweekly training routine. Long routines benefit diabetes & pre-diabetes conditions by decreasing the muscle glycogen stores. (90 min)
  4. Combine cardio and resistance training as an antidote to detraining.
40
Q

FITT Recommendations for Recovery

A

If rate of recovery is appropriate, higher levels of training can be achieved.
Frequency - time between workouts, at least 1 day
Intensity - lower intensity for the intervals in HIIT
Time - recovery time in HIIT or overall recovery (days), more time in recovery than in exercise
Type - active (continued activity at lower level or different mode of activity) or passive recovery. Active recovery is superior to passive

41
Q

Recovery Considerations

A

Active recovery of less than 50% of MHR are best for decreasing protons and lactate levels. Don’t workout too hard when recovering. 10 min is an ideal time for cool down after an intense workout. Others say 60-70% of MHR is okay for active recovery workouts.
HIIT workouts benefit recovery process. Increase monocarboxylate transport (MCT) which aids removal of lactate and protons. HIIT durations of 2min/1 min rest and 3-12 bouts per session

ACE Personal Trainer (13 decks)

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