Chapter 17: Exercise Program Design Flashcards
HR below VT1
zone 1
HR from VT1 to just below VT2
zone 2
HR at and above VT2
zone 3
talk test recommended for phase _
introduction in phase 2
field test for VT2 recommended for
phase 3
goal for phase _
- improve health
- building fitness
help client to have positive experience with fitness
make exercise a habit
duration extended to 20-30 min
phase 1: aerobic base training
aerobic base program design:
zone? RPE frequency duration progression per week
zone 1 - HR below VT1
RPE 3 to 4
4 times/week
10 to 15 minutes, progress to 30 min
10% from week prior
goal for phase _
increase time of cardiorespiratory exercise
introduce intervals to increase caloric expenditure
review goals of client
phase 2
training phase for regular exercisers in a fitness facility who have goals of maintaining fitness/weightloss
phase 2
non athletically focused group exercise falls into phase_
2
0 to 10 scale
RPE for Zone 1
RPE for Zone 2
RPE for Zone 3
3 to 4
5 to 6
7 to 10
6 to 20 scale
RPE for Zone 1
RPE for Zone 2
RPE for Zone 3
12 to 13
14 to 16
17 to 20
Phase _
focus on program design:
endurance performance goals
7 or more hrs of cardio/week
phase 3 - anaerobic endurance
Phase _
clients work in this phase only during specific training cycles prior to competition
phase 4 - anaerobic power
Phase 2:
Warm up, cool down, recovery and steady state performed at (2)
At or just below VT1
RPE 3 to 4
Phase 2 intervals performed at (2)
Goal is to improve clients ability to
Just above VT1
RPE of 5
Utilize fat as fuel at and just above VT1
Session RPE
RPE x duration x frequency
Exercise is hard enough to cause fatigue but not hard enough to provoke adaptations
Psychological push to do more, but physiological pull to do less
The black hole
% of training performed at intensities lower than VT1 (zone 1)
% of training performed above VT2
70 to 80%
5 to 10%
To work toward optimal biological potential
Train at VT1 _ %
Train above VT2 _ %
80%
10%
Perform HIIT _ times per week
3-4
HR at VT1 is 143 bpm
HR at VT2 is 162 bpm
HR zone would be:
Zone 1 : less than 143bpm
Zone 2: 143 to 161 bpm
Zone 3: 162 and above
% training in zone 1
% training in zone 2
% training in zone 3
70-80%
Less than 10%
10-20%
Intervals designed to tax phosphagen stores and create a rapid rise in blood lactate occur in phase _
4
Condition postural muscles made up of _ with _ as opposed to _
Type 1 muscle fibers
Volume rather than intensity
Forward rounded shoulders can be strengthened by
reverse flys in a supine position (muscle isolation)
To strengthen weak muscles
1.
2.
Isometric muscle contractions
Dynamic, controlled ROM exercises
Goal of functional movement and resistance training is to
Promote stability of the lumbar spine
Progression for core activation (4)
Kegels - pelvic floor contraction
TVA - drawing in
Combo
Contractions with normal breathing
Cat camel Pelvic tilts Lying Hip flexor stretch Lying ha,string stretch Supine 90-90 stretch
Exercises to promote mobility of hips
Spinal extensions
spinal twist
Prisoner rotation
Exercises to promote mobile of thoracic spine
Muscles working as a group to provide opposing, directional, or contralateral pulls to achieve balanced movement
This helps _ region achieve stability
Force couples
Scapulothoracic region
Overhead triceps stretch for
Inferior shoulder capsule
Bring arm across front of body OR rest full length of arm on wall and rotate trunk toward wall- stretches what?
Posterior capsule