Chapter 5D - Principles of Exercise Order Flashcards
Explain exercise order. Whar are some common approaches to determine order.
Order of exercises during a specific workout.
Power, then other core, and then assistance
Alternated upper and lower body exercises
Alternating push and pull exercises
Supersets and compound sets.
When is alternating upper/lower body exercises especially useful. circuit training?
When you’re short on time, as it minimizes the rest needed. Help with mental focus with there being minimal time between sets.
When there is minimal rest between sets, it is known as circuit training, and this helps with mental focus.
What is a superset? Is it for unconditioned athletes?
This occurs when two resistance exercises are performed sequentially. The first exercise stresses the agonist muscle while the second exercise stresses the antagonist muscle or muscle group.
Supersets efficiently use training time but may not be appropriate for unconditioned athletes or those needing significant training instruction.
What is a compounds set?
A compound set is the performance of two different resistance training exercises in a row in order to stress the same muscle or multiple muscle groups.
Ex - a set of bicep curls followed immediately by dumbbell hammer curls. Compound sets are time-efficient and demanding, causing greater stress to the muscles. This type of training is not appropriate for unconditioned athletes.
What is explosive training? Wha is the goal of it.
Explosive training can include power exercises (structural exercises performed very fast) and various plyometric exercises (box jumps, drop jumps, and loaded jumps) The goal is primarily to increase power, or the ability of muscles to generate forces quickly.
With warmup and cool down, how long are typical warms ups. What are the two typical stages of warming up.How is it structed with RAMP.
The warmup usually takes 10-20 minutes and consists of two specific periods or may be structured based on the RAMP (raise, activate, mobilize and potentiate protocol)
The general warm up period is 5 minutes of slow aerobic activity (eg jogging) followed by general stretching that focuses on ROM of the upcoming activities. This is followed by the specific warm up period with consists of movements that replicate those required for the upcoming activity.
Explain the RAMP protocol, and how it’s for warmup.
Raise: Phase 1 of the protocol consists of activities that raise various physiological parameters like heart and respiratory rates, body temperature and blood flow. The activities stimulate movement activities associated with the upcoming activity or develop skill patterns required for specific sport.
Activate and mobilize phase 2 of the protocol focuses on mobility and may include dynamic stretching and mobility exercises.
Potentiation: phase 3 of the protocol is sport specific, with a focus on progressing the intensity of the activity to the intensity required for the training and competition
Note: this is followed by the planned workout, which may include resistance training, plyometrics, speed and agility, aerobic endurance, etc.
What is the cooldown period of a workout.
This is a period of low-intensity exercise such as stretching that allow the body’s physiological parameters to return to their normal levels.
What macronutrient can be metabolized without oxygen?
Carbs
Phosphagen system, when does it provide energy. What’s the ideal work to rest ration.
The phosphagen system provides energy via anaerobic metabolism for brief, high-intensity activities. Modes of exercise that can be used to train the phosphagen system include doing resistance exercises in which each set has a low number of repetitions, sprinting less than 200 meters, and performing some types of plyometrics. To improve the phosphagen system’s energy production, work-to-rest ratios for training should be between 1:12 and 1:20
Glycolytic system, how to train and what’s the ideal work to rest ratio.
Provides energy during moderate to high intensity and short-to medium duration activity. Glycogen provides energy by breaking down glycogen or blood glucose. Modes of exercise that can be used to train include sprinting for 200 meters to 800 meters ,HIIT, and performing some types of plyometrics. Work to rest ratio should be 1:3 and 1:5
oxidative system, how do you train it.
The system is the primary source of energy during low-intensity and long duration exercise ( more than 3 minutes). The oxidative system uses carbs (glucose and glycogen) and fats (triglycerides) to produce energy. Aerobic exercise at low to moderate intensities can be used to train the aerobic system. To improve the oxidative system’s energy production, work to rest ratios for training should be 1:1 to 1:3.
