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Health Coach Certification > Chapter 17: Exercise Program Design > Flashcards

Chapter 17: Exercise Program Design Flashcards

1
Q

HR below VT1

A

zone 1

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2
Q

HR from VT1 to just below VT2

A

zone 2

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3
Q

HR at and above VT2

A

zone 3

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4
Q

talk test recommended for phase _

A

introduction in phase 2

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5
Q

field test for VT2 recommended for

A

phase 3

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6
Q

goal for phase _

  1. improve health
  2. building fitness

help client to have positive experience with fitness
make exercise a habit
duration extended to 20-30 min

A

phase 1: aerobic base training

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7
Q

aerobic base program design:

zone?
RPE
frequency
duration
progression per week
A

zone 1 - HR below VT1

RPE 3 to 4

4 times/week

10 to 15 minutes, progress to 30 min

10% from week prior

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8
Q

goal for phase _

increase time of cardiorespiratory exercise

introduce intervals to increase caloric expenditure

review goals of client

A

phase 2

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9
Q

training phase for regular exercisers in a fitness facility who have goals of maintaining fitness/weightloss

A

phase 2

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10
Q

non athletically focused group exercise falls into phase_

A

2

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11
Q

0 to 10 scale

RPE for Zone 1

RPE for Zone 2

RPE for Zone 3

A

3 to 4

5 to 6

7 to 10

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12
Q

6 to 20 scale

RPE for Zone 1

RPE for Zone 2

RPE for Zone 3

A

12 to 13

14 to 16

17 to 20

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13
Q

Phase _

focus on program design:
endurance performance goals
7 or more hrs of cardio/week

A

phase 3 - anaerobic endurance

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14
Q

Phase _

clients work in this phase only during specific training cycles prior to competition

A

phase 4 - anaerobic power

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15
Q

Phase 2:

Warm up, cool down, recovery and steady state performed at (2)

A

At or just below VT1

RPE 3 to 4

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16
Q

Phase 2 intervals performed at (2)

Goal is to improve clients ability to

A

Just above VT1

RPE of 5

Utilize fat as fuel at and just above VT1

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17
Q

Session RPE

A

RPE x duration x frequency

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18
Q

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

A

The black hole

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19
Q

% of training performed at intensities lower than VT1 (zone 1)

% of training performed above VT2

A

70 to 80%

5 to 10%

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20
Q

To work toward optimal biological potential

Train at VT1 _ %

Train above VT2 _ %

A

80%

10%

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21
Q

Perform HIIT _ times per week

A

3-4

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22
Q

HR at VT1 is 143 bpm

HR at VT2 is 162 bpm

HR zone would be:

A

Zone 1 : less than 143bpm

Zone 2: 143 to 161 bpm

Zone 3: 162 and above

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23
Q

% training in zone 1

% training in zone 2

% training in zone 3

A

70-80%

Less than 10%

10-20%

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24
Q

Intervals designed to tax phosphagen stores and create a rapid rise in blood lactate occur in phase _

A

4

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25
Q

Condition postural muscles made up of _ with _ as opposed to _

A

Type 1 muscle fibers

Volume rather than intensity

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26
Q

Forward rounded shoulders can be strengthened by

A

reverse flys in a supine position (muscle isolation)

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27
Q

To strengthen weak muscles

1.
2.

A

Isometric muscle contractions

Dynamic, controlled ROM exercises

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28
Q

Goal of functional movement and resistance training is to

A

Promote stability of the lumbar spine

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29
Q

Progression for core activation (4)

A

Kegels - pelvic floor contraction
TVA - drawing in
Combo
Contractions with normal breathing

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30
Q 
Cat camel
Pelvic tilts
Lying Hip flexor stretch 
Lying ha,string stretch
Supine 90-90 stretch
A

Exercises to promote mobility of hips

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31
Q

Spinal extensions
spinal twist
Prisoner rotation

A

Exercises to promote mobile of thoracic spine

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32
Q

Muscles working as a group to provide opposing, directional, or contralateral pulls to achieve balanced movement

This helps _ region achieve stability

A

Force couples

Scapulothoracic region

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33
Q

Overhead triceps stretch for

A

Inferior shoulder capsule

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34
Q

Bring arm across front of body OR rest full length of arm on wall and rotate trunk toward wall- stretches what?

A

Posterior capsule

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35
Q

Pectoral is stretch for

A

Anterior capsule

36
Q

Rolled up towel 2 inches above elbow - pull elbow down and in

A

Superior capsule

37
Q

Durning _ movements, Serrated anterior moves thorax toward a more fixed, stable scapulae

A

Closed kinetic chain

38
Q

_ movements ar e best for deconditioned individuals using floor as kinestetic feedback

A

Open Kinetic chain

39
Q

Packing the scapulae =

A

Depress and retract the scapula

40
Q

Exercise dTo improve rotator cuff function

A

Internal/ tutor cuff rotation

41
Q

Exercise e to strengthen posterior muscle of shoulder complex

A

Reverse flys with supine 90-90 stretch

42
Q

To strengthen parascapular muscles

A

Prone arm lifts

43
Q

To stabilize scapulothoracic joint and lumbar spine in CKC position

A

CKC weight shifts

44
Q

Unable to keep heels on floor when squatting- need to improve (2)

Exercise for

A

Ankle mobility and calf flexibility

Standing ankle mobilization

45
Q

Center of mass in males is

A

Higher in males due to upper body musculature

46
Q

Stiffen trunk region by cocontracting both layers of muscles

47
Q

Conscious contraction for short time during periods of external loading on the spine

Draw in the navel

48
Q

Stance position progression (4)

A

Narrow
Split
Tandem
Single leg

49
Q

good ankle mobility

A

15-20 degrees of ankle dorsiflexion

50
Q

emphasize _ during first 10-15 degrees of movement during squat

A

glute dominance

51
Q

placing a soft squeezable ball between the knees will strengthen

A

hip adductors

52
Q

wrapping an elastic band around the knees will strengthen the

A

hip abductors

53
Q

squat position progression (6)

A 
staggered
internal rotation
external rotation
saggital plane
frontal plane 
transverse plane
54
Q

weakness in the _ reflects inability to control lateral hip shift

this is noticeable as their stance leg _ and opposite hip _

A

hip ABductors

hikes upward

drops downward

55
Q

lateral hip shift weakness is present if, during the leg swing movement, _ hip shifts laterally

A

stance leg

56
Q

_ promotes stability whithin the stance-leg and hip during a single leg stand

A

single leg stands

57
Q

shoulder flexion of 180 degrees requires:

_ degrees of scapular rotation
_ degrees of glenohumeral rotation

A

60 degrees

120 degrees

58
Q

dominant _

overactive _

compromise scapular stability, and force the _ to assume greater loads, increasing potential for injury

A

rhomboids

trapezius

glenohumeral joint

59
Q

client should engage the _ during the downward phase of the shoulder press and not yield to gravity

A

latissimus dorsi

60
Q

press progressions (4)

A

seated bilateral press
standing bilateral split stance
single arm press contralateral stance
single arm press ipsilateral stance

61
Q

clients with forward roundes shoulders, abducted scapulae, or winging scapulae should perform pulling exercises from a position of

A

scapular stability

62
Q

Two types of pulling:

A

Pull from the shoulder - scapular stability

Scapular retraction and adduction

63
Q

Clients with forward, rounded shoulders, abducted scapulae or winged scapulae from a position of (2)

A

Scapular stability

Very little resistance

64
Q

Exercise that involves movement down across the front of the body

65
Q

Exercise involves pulling to initiate the movement up across the front of the body

A

Hay bailers

66
Q

FIRST

A 
Frequency
Intensity
Reps
Sets 
Type
67
Q

Beginners resistance training

_ should be emphasized over _

A

Exercise repetition

Exercise intensity

68
Q

Beginner max resistance

A

60-70% maximal resistance

69
Q

_ reps with 70% maximal resistance

_ reps with 60% max resistance

A

12 reps

  1. Reps
70
Q

Increase resistance by _% when _ reps can be performed

A

5%

16 reps

71
Q

motor learning effect - can increase resistance _ per week if _ reps can be performed

A

10%

12 reps

72
Q

resistance training can decrease (3)

and can increase (1)

A

CVD
LDL
triglycerides

HDL

73
Q

insulin sensitivity can be improved with

A

resistance training programs and aerobic exercise combined

74
Q

muscular strength assessed by

75
Q

optimal strength development _ max resistance

76
Q

reps at 90% MR

reps at 80% MR

A

4 REPS

8 REPS

77
Q
  1. SET REP RANGE (4-8)
  2. CONTINUE TRAINING AT SAME RESISTANCE UNTIL 8 REPS CAN BE COMPLETED
  3. INCREASE RESISTANCE BY 5%

THIS PROCEDURE IS CALLED

A

double-progressive protocol

78
Q

2 types of clientele that can benefit from performance training

A

older-adults - helps to avoid falls

middle aged - help to participate in recreational sports

79
Q

velocity of force production and rate of performing work

80
Q

this exercise emphasizes vertical component of jumping, no rest btwn jumps

A

jumps in place

81
Q

this exercise emphasizes vertical and horizontal component of jumping, no rest btwn jumps

A

single linear jumps or hops

82
Q

this exercise moves the client in a VARIETY OF DIRECTIONS emphasizes vertical component of jumping, no rest btwn jumps

A

multidirectional hops or jumps

83
Q

this exercise moves the client in a SINGLE LINEAR DIRECTION emphasizes vertical component of jumping, no rest btwn jumps

A

multiple linear jumps or hops

84
Q

taking off and landing with the same foot

85
Q

alternating feet during take-off and landing

86
Q

this exercise emphasizes horizontal speed and are performed repeatedly with no rest btwn actions

A

hops and boinds

87
Q

landing midfoot shortens time btwn _ and _ actions

AKA _

A

eccentric and concentric

amortization phase

Health Coach Certification (19 decks)

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