Chapters 13-20 Flashcards
Cardio Zone 1
Below VT1
RPE 12-13 or 3-4
- Light to moderate
- Starting to sweat but can still carry on a conversation effortlessly
Cardio Zone 2
VT1 to Midpoint*
RPE 14-15 or 5-6
- Challenging to hard
- Noticeable sweating and using larger volumes of breath
- Continual talking is becoming challenging
Cardio Zone 3
Midpoint to VT2
RPE 16-17 or 7-8
- Vigorous to very hard
- Profuse sweating
- Vigorous breathing and ability to talk is limited to short phrases
Cardio Zone 4
Above VT2
RPE 18-20 or 9-10
- Very hard to maximum effort
- Breathing as hard as possible
- Speaking is impossible or limited to grunts of single words
Karvonen method
THR = [(HRmax - HRrest) desired intensity] + HRrest
Tanaka Formula
208 – (.7 x age) = HR max equation to find the Target Heart rate
FITTE principles
VP
Frequency
Intensity
Time
Type
Enjoyment
Volume & Progression
Fartlek training
is speed play. Run a 100m on a track and then walk 100m, run 100m then walk 100m repeat x 12-rounds
Warm-Up for 5-10 minutes
RPE Borg Scale
6 – No exertion at all
7 – Extremely light
8 –
9 – Very light
10 –
11 – Light
12 –
13 – Somewhat hard
14 –
15 – Hard
16 –
17 – Very hard
18 –
19 – Extremely hard
20 – Max exertion
Ventilatory threshold
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic energy production. This is associated with zone number two and three and used to differentiate between each zone.
Muscles of the local stabilization system
primarily type I (slow twitch
Transverse abdominis
• Internal oblique
• Lumbar multifidus
• Pelvic floor muscles
• Diaphragm
global stabilization muscles
Quadratus lumborum
• Psoas major
• External oblique
• Internal oblique (portions)
• Rectus abdominis
• Gluteus medius
• Adductor complex
EMG
Electromyography
measuring electrical conducting function of the nerves in your muscles. The test is used for identifying the differences in muscles or muscles group activation when doing different exercises or movements
drawing-in maneuver
activate the local stabilization system by drawing the navel toward the spine. This can be used in order to maintain the spine in a neutral position and avoid having the lower back arch as movement compensation.
seen during the exercise Marching
Global stabilization system
responsible for transferring loads between upper and lower extremities.
core stabilization
(No Spinal Movement)
Two leg floor bridge
Floor prone cobra
Prone iso abs (plank)
Marching
Core strength exercises
(slight spinal movement)
Reverse crunch
Ball crunch
Back extension
Core power exercises
(spinal movement)
Med Ball Throws
5-10% of body weight
Rotation chest pass
strength exercise
(Final triple extension)
Preparation 1. Stand upright with feet shoulders-width apart and toes pointing straight ahead. 2. Hold a medicine ball (between 5 and 10% of body weight). Movement 3. Use abdominal muscles and hips to rotate the body quickly and explosively 90 degrees. As body turns, pivot back leg and allow it to go into triple extension (hip extension, knee extension, and ankle plantar flexion). 4. Throw medicine ball with the rear arm extending and applying force. 5. Catch and repeat as quickly as can be controlled
Local stabilization system
Provide support from vertebra to vertebra
The movement system
- Latissimus dorsi
- Hip flexors
- Hamstring complex
- Quadriceps
Sensorimotor function
combination of visual, somatosensory & vestibular which comprises balance.
Anytime you see the words proprioceptive enriched environment
ALWAYS choose Stabilization Endurance / phase 1 as the answer
integrated performance paradigm
adequate force reduction and stabilization are required for optimal force production. The ability to reduce force at the right joint, at the right time and in the right plane of motion requires optimal levels of dynamic balance and neuromuscular efficiency
Stabilization Balance exercise
no spinal movement) = Balance reach
Balance power exercises include a “hop
Balance Strength exercise
slight spinal movement) = Single leg squat
involve bending the knee or hip
Balance Power Exercise
Power Exercise (spinal movement) = Side Jumps
Bosu Ball
the most advanced balance progression
A quick regression of the lunge to balance
is a step up to balance
drawing-in maneuver
activate the local stabilization system by drawing the navel toward the spine. This can be used in order to maintain the spine in a neutral position and avoid having the lower back arch as movement compensation
Anytime you see the words proprioceptive enriched environment
ALWAYS choose Stabilization
Body position progressions
Progressive
CH.17
Progressive:
- Easy to hard
- Simple to complex
- Stable to unstable
- Static to dynamic
- Slow to fast
- Eyes open to eyes closed
- Known to unknown (cognitive task)
- Single task to dual task
Body position progressions
Plane of motion:
- Sagittal
- Frontal
- Transverse
Body position progressions
Proprioceptively challenging:
- Floor
- Balance beam
- Half foam roll
- Foam pad
- Balance disc
- Wobble board
Body position progressions
Body position:
- Two leg/stable
- Single leg/stable
- Two leg/unstable
- Single leg/unstable
What variables should we look at when choosing exercises for balance training
The planes of motion are the first main variable. These are the sagittal, frontal, and transverse planes. The second variable is the position of the body. We have positions like the two-leg stable, single leg stable, two legs unstable, and the single leg unstable. Combining these variables allows for proper training progression
Multiplanar lunge to balance steps
Preparation
1. Stand with feet shoulder-width apart and pointing straight ahead. Hips should be in a neutral position.
2. Step forward with toes pointed straight ahead and knee directly over the toes.
3. Push off front of foot through heel onto the back leg and maintain balance on the back leg.
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4. Repeat as instructed.
5. To progress, use the same process and lunge to the side (frontal plane) or turning (transverse plane).
Note these important things regarding balance stabilization exercises:
*They involve no lower body joint movement in the stance leg position and help develop proper deceleration ability
*Balance power exercises include a “hop.”
*Balance strength exercises involve bending the knee or hip
*A quick regression of the lunge to balance is a step up to balance
preparation and the movement for the single-leg Romanian deadlift
- Stand with the feet shoulder width and pointing ahead. Hips are neutral.
Movement: - Lift one leg beside the balance leg.
- Bend from the waist and slowly reach hand toward the toes of the balancing leg. Stay with a neutral spine and don’t hunch.
- Stand slowly upright with the abs and glutes.
- Repeat the exercise as instructed.
Progressions: - Reach the knee
- Reach the shin
- Reach the foot
Stabilization Plyo exercise
Squat Jumps with Stabilization (hold 3-5 seconds)
Strength Plyo exercise
Squat Jumps
Power Plyo Exercise
Ice Skaters (lateral jumps)
3 phases of the plyometric aka Reactive Training
o 1= eccentric 2= amortization (extremely short) 3= concentric (explosive
Quickness
the ability to react in all three planes of motion (sagittal, frontal, transverse
Agility
the ability to accelerate and deaccelerate as fast as possible
A quick tip:
The most talked about plyometric power exercises on the test are “ice skaters.” Always associate this movement with the power phase
Plyo Stabilization phase
These exercises have a 3 to 5-second pause while landing on the ground and are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization
Plyo Strength phase
These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps
Plyo Power phase
These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest in between. Some examples include single leg power step up, proprioceptive plyometrics, and ice skaters
What are the exact steps for performing Butt Kicks
Preparation:
1. Stand with feet at shoulder width and pointed ahead.
Movement:
2. Squat slightly like sitting down in a chair.
3. Jump and bring heels to the glutes and avoid arching the lower back.
4. Land soft and keep the optimal alignment. Repeat for desired reps using a medium tempo.
For reactive stabilization exercises, how long should you hold the landing?
One should hold the landing position (stabilize) for 3 to 5 seconds
What are the exact steps for performing Ice Skaters
Preparation:
1. Stand with feet shoulder-width apart and pointed straight ahead.
Movement:
2. Quickly push from side to side, landing on the opposite foot while maintaining optimal alignment during the side to side hopping movement.
3. Repeat as quickly as can be controlled for the prescribed repetitions or time interval.
Speed
ability to move the body in one intended direction as fast as possible
What are the exact steps for performing Proprioceptive Plyometrics
Preparation:
1. Stand with feet shoulder-width apart and pointed straight ahead.
Movement:
2. Jump on two legs or hop on one front-to-back, side-to-side, or diagonally over the lines, cones, hurdles, or other equipment.
3. Land soft, keep optimal alignment with shortened ground contact times.
4. Repeat as determined, as quickly as you can control.
Backside mechanics
triple extension
knee, hip, and ankle
Improvements made in backside mechanic will see stronger pushing phases in the hip-knee extension, contraction of glutes, and backside arm drive.
Frontside mechanics
triple flexion. (always remaining a neutral neck and pelvis.)
ankle, hip, and knee
Improvements made in frontside mechanics sees better stability, less breaking force, and increases in forward driving forces
Osteopenia
Reduced Bone Mass
Sarcopenia
Loss Of Muscle Mass due to age
Ground Reaction Force
Reaction force imparted by the ground on the body when a body segment makes contact with it.
What is SAQ training for seniors
cone/hurdle step overs and stand-up to figure 8.
SAQ for youth
red light green light
plyometrics how long should they wait till next session
48-72 hours
Kinetic Chain Checkpoints
- Foot/ankle complex
- Knee complex
- Lumbo-pelvic-hip complex
- Head
GAS
general adaptation syndrome
Alarm reaction stage-
Resistance development stage-Adjust to stressor
The exhaustion stage
Stabilization and muscular endurance
- Moderate to high repetitions: ~12–20 or higher
- Low to moderate sets: ~1–3 sets
- Low to moderate training intensities: ~50–70% 1RM
Muscular hypertrophy†
Acute Variables
- Low to moderate repetitions: ~6–12 or higher
- Moderate to high sets: ~3–6 sets
- Moderate to high training intensities: ~75–85% 1RM
Maximal strength
Acute Variables
- Low repetitions: ~1–5
- High sets: ~4–6 sets
- High training intensities: ~85–100% 1RM
Power
Acute Variables
- Low to moderate repetitions: ~1–10
- Moderate to high sets: ~3–6
- Low training intensities: ~10% of bodyweight (when using a medicine ball) or ~30–45% (when using weights)
4-2-1-1 tempo
4= eccentric, 2- isometric, 1- concentric, 1- isometric
Power
Force x Velocity
SAID principle (specific adaptation to imposed demands
The SAID principle is used when designing exercise programs for your client in order to directly target the style of training that will help them reach their goal.
Progressive overload is gradually increasing the stress placed on the body during exercise so that it can adapt. Resistance training protocols that use low to intermediate repetition ranges with progressive overload lead to muscle hypertrophy.
example, if a weightlifter consistently lifts heavy weights, they will produce higher levels of maximal strength
Vertical loading
Alternating body parts trained from one set to the other. Starting from the upper extremity and moving to the lower extremity
Horizontal loading
Performing all sets of an exercise or body part before moving to the next exercise or body part.
Mechanical specificity
Refers to the weight and movements placed on the body. Mechanically, the body burns more calories when movements are performed while standing compared to sitting or lying.
Neuromuscular specificity
Refers to the speed of contraction and exercise selection. From a neuromuscular standpoint, the body burns more calories when muscles are used for longer durations in unstable yet controlled environments such as single leg variations of exercises versus seated.
Metabolic specificity
Refers to the energy demand placed on the body. Metabolically, the body burns more calories when rest periods are short in order, such as doing circuit training. However, for maximal strength and power adaptations, more rest is required to recharge the ATP-PC system, since that system is metabolically responsible for strength and power.
Stabilization adaptations
romotes the adaptation of balance, muscular endurance, and improved joint stability
Muscular endurance
Promotes core endurance, decreased body fat and joint/core stabilization mechanisms
Muscular hypertrophy
adaptations
Promotes muscular growth
Strength adaptations
Promotes the ability to overcome outside forces more easily. The nervous system learns to recruit more muscle fibers at a single time
Power adaptations
Promotes the ability to produce force in the shortest time possible. It helps with all sports.
What does the RPE scale look like for resistance training
0 – No exertion, at rest
1 – very light
2-3 – light
4-5 – moderate, somewhat hard
6-7 – high, vigorous
8-9 – very hard
10 – max effort, highest possible
Resistance Training
frequency recommendations
Resistance Training Status
Recommended Frequency (sessions per week)
Beginner/Novice
2 – 3
Intermediate
2 for total body sessions
4 for split routines
Advanced
4 – 6 with the possibility of more than one session in a day
