Chapter 14 Flashcards
Personal Trainers should be able to answer the following questions
- What exercises are most appropriate for my client?
- What exercises are contraindicated for my client?
- What exercise intensities are appropriate for my client?
- How many exercises are appropriate for my client?
- How many sets and repetitions should I have my client perform?
- How many days per week should my client train?
Program design
A purposeful system or plan put together to help an individual achieve a specific goal
Acute variables
Important components that specify how each exercise is to be performed; collectively, they are the foundation of program design
- Repetitions
- Sets
- Training intensity
- Repetition tempo
- Training volume
- Rest interval
- Training frequency
- Training duration
- Exercise selection
Repetition (or “rep”)
One complete movement of a single exercise
Set
A group of consecutive repetitions
Training intensity
An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage
Repetition tempo
The speed with which each repetition is performed
Rest Interval
The time taken to recuperate between sets
Training volume
Amount of physical training performed within a specified time; always inversely related to intesnity
Based on:
- Training phase, goals, age, work capacity or training status, recoverability, nutritional status, injury history, life stress
Training frequency
The number of training sessions performed during a specified period (usually 1 week)
Training Volume Adaptations
High Volume (Low/Moderate Intensity:
- Increased muscle cross sectional area
- Improved blood lipid serum profile (improved cholesterol and triglycerides)
- Increased metabolic rate
Low Volume (High Intensity)
- Increased rate of force production
- Increased motor unit recruitment
- Increased motor unit synchronization
Training duration
The timeframe of a workout or the length of time spent in one phase of training
- from the start of the workout to the finish of the workout
- Length of time (# of weeks) spend in one phase (or period) of training
Exercise selection
The process of choosing appropriate exercises for a client’s program
3 Types of Exercise Selections
- Single joint
- Multijoint
- Total Body
Examples of Exercise Selection
STABILIZATION LEVEL
- Total Body: Step-up, balance to overhead press
- Multijoint: Ball dumbbell chest press, Ball dumbbell row, Standing overhead press
- Single joint: Single-leg, dumbbell curl
STRENGTH LEVEL
- Total Body: Squat, curl to overhead press
- Multijoint: Bench press, Seated row machine, shoulder press machine
- Single joint: Standing two-arm dumbbell curl
POWER LEVEL
- Total Body: Two-arm push press
- Multijoint: Two-arm medicine ball chest pass, ball medicine ball pullover throw, front medicine ball oblique throw
- Single joint: N/A
Stabilization exercises
◆ Chest press on a stability ball
◆ Single-leg cable rows
◆ Single-leg dumbbell shoulder press on a ½ foam roll
◆ Single-leg squat
Strength exercises
◆ Bench press
◆ Rows (machine, seated cable, barbell)
◆ Shoulder press (seated barbell, seated dumbbell, machine)
◆ Squats/leg press
Power Exercises
◆ Overhead medicine ball throw ◆ Medicine ball chest pass ◆ Woodchop throw ◆ Squat jump ◆ Tuck jump ◆ Two-arm push press ◆ Barbell clean
Training plan
The specific outline, created by a fitness professional to meet a client’s goals, that details the form of training, length of time, future changes, and specific exercises to be performed
Annual plan
Generalized training plan that spans 1 year to show when the client will progress between phases
Monthly plan
Generalized training plan that spans 1 month and shows which phases will be requir3ed each day of the week
Weekly plan
Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week
What are the “periodization” cycles?
Annual Plan - Macrocycle; 1 year
Monthly Plan - Mesocycle; 1-3 months
Weekly Plan - Microcycle; weekly
Summary Chart of the OPT Model
Level 1: STABILIZATION
Specific Adaptation - Endurance & stability
Phases Used - 1
Method of Progression - Proprioception (controlled unstable)
Level 2: STRENGTH
Specific Adaptation - Strength endurance, Hypertrophy & Maximal Strength
Phases Used - 2, 3, 4
Method of Progression - Volume/load
Level 3: POWER
Specific Adaptation - Power
Phases Used - 5
Method of Progression - Speed/load
Stabilization
Flexibility, Core, Balance, Plyometric, SAQ & Resistance
Phase 1 - increase stability, muscular endurance, neuromuscular efficiency of the core musculature & intermuscular & intramuscular coordination
Strength
Phase 2 - Strength endurance
- Increased stabilization
- Increased endurance
- Increased hypertrophy & strength
- lots of supersets followed by stabilization exercises
Phase 3 - Hypertrophy
- Increase volume
- minimal rest periods
Phase 4 - Maximal strength
- Recruitment of more motor units
- Rate of force production
- Motor unit synchronization
Power
Phase 5 - Power training
- focuses on both high force & velocity to increase power
- combines strength exercises with power exercises for each body part
