CHPT 21 Flashcards
modalities
Device or tools that are designed to enhance an exercise or movement to create a desired outcome by their inclusion
instances where the risk can outweigh the rewards
- Never compromise form over function
- Always use caution when training on an unstable surface
- Recognize limitations of fitness apps
proprioceptively enriched environments
An unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms
Free weights allow individuals to perform exercises in
all planes of motion
free-weight exercises can be easily progressed to provide greater demands on core stability and proprioception by progressing from
bilateral to unilateral
_____ can be effectively used in all phases of the OPT model.
cable
resistance training can be used to help improve
coordination, muscular endurance, and joint stabilization
In Phase 5 of the OPT model, ______ can provide resistance during power exercises requiring explosive movement
elastic tubing
antirotational exercises
Core exercises performed in a manner in which the exerciser resists forces that cause torso rotation
asymmetrical resistance loading
Unequal or uneven resistance force
antirotational exercises are performed from a
stationary trunk position
______ with ______ have been found effective in improving movement velocity and other factors influencing sports performance
- Explosive medicine ball movements
- resistance training
High-velocity movements will require a lighter ball, generally less than ___ of an individual’s body weight
10%
kinesthetic awareness
The awareness of the body’s position as it moves through multiple planes of motion
physiologic benefits that come with suspended bodyweight training include:
Increased core muscle activation
Low compressive loads to the spine
Increased balance
Potential increase in caloric expenditure
Increased flexibility and joint mobility
Suspended bodyweight exercises are ideal in phases ___and ___ of the OPT model
1 and 2
Sandbags range in weight from _____ to excess _____ and make an excellent choice for all phases of the OPT model
15 to 160
______ is not restricted to movements in a singular plane and allows for resistance to be experienced in all three planes of motion
ViPR
The ViPR promotes the development of ______ through rotational movements
core stability
ViPR exercises are particularly good for
baseball, lacrosse, hockey, golf, tennis, and any other sport that requires explosive rotational strength
Battle rope exercises are considered a
low-impact activity
What term is used to describe training that adds a weight or load to dynamic, full-body, multiplanar movements?
Loaded movement training
Stability Ball Size Chart: ≤5’0” tall
45 cm
Stability Ball Size Chart: 5’1” to 5’7”
55 cm
Stability Ball Size Chart: 5’8” to 6’
65 cm
Stability Ball Size Chart: >6’
75 cm
Stability balls are best used with clients who
demonstrate a need for increased overload of stability
Top of the iceberg effect
endurance, athletic performance, power speed agility quickness, strength and hypertrophy
Bottom of the iceberg effect
functional movement, proper movement, stability, mobility
What is a training plan?
a specific outline that a fitness professional uses to help meet the client’s goal
what is periodization?
an approach to program design that uses the general adaptation syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury
Periodization involves two primary objectives:
- Dividing the training program into distinct periods (or phases) of training
- Training different forms of strength in each period (or phase) to control training volume and to prevent injury
macrocycle
annual training plan
mesocycle
monthly training plan
microcycle
weekly or daily training plan
macrocycles provide a
bird’s-eye view of the entire year’s training regimen
macrocycles are typically divided into
preparatory, competitive, and transition periods
mesocycle divides a training plan into
specified monthly cycles
microcycle details the specific workouts for
the week
Linear periodization
aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time
Undulating periodization
uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis
Phase 1
Stabilization Endurance Training
Phase 2
Strength Endurance Training
Phases 3
Muscular Development Training
Phase 4
Maximal Strength Training
Phase 5
Power Training
Phase 1 adaptations (4)
Mobility and flexibility
Core and joint stabilization
Postural alignment and control
Muscular and aerobic endurance
Phase1 progression methods (3)
- Master basic movement patterns
- Progress exercises proprioceptively
- Increase the complexity of exercises once basic movement patterns have been established
Phase 2 adaptations (2)
Core strength and joint stabilization
Muscular endurance and prime mover strength
Phase 2 methods of progression (4)
- Decrease rest periods
- Increase the volume of exercises (reps + sets)
- Increase the weight of resistance training exercises.
- Increase the complexity of resistance training exercises.
Phase 3 adaptations (3)
Core strength
Muscular strength and hypertrophy
Phase 3 methods of progression (3)
- Increase the volume of exercises
- Increase the load of resistance training exercises
- Increase the complexity of resistance training exercises
Phase 4 adaptations (2)
Core strength
Maximal muscular strength
Phase 4 methods of progression (2)
Increase the load of resistance training exercises
Increase the sets of resistance training exercises
Phase 5 adaptations (3)
Core strength
Maximal muscular strength
Rate of force production
Phase 5 methods of progression (3)
- Increase the load of resistance training exercises.
- Increase the speed of exercises.
- Increase the sets of exercises
The workout template is divided into six parts:
Warm-Up, Activation, Skill Development, Resistance Training, Client’s Choice, and Cool-Down
The cardiorespiratory portion of a warm-up period typically lasts
between 5 and 10 minutes
Activation includes
core and balance exercises
Warm up is for stretching ____ muscles
overactive
Activation is for ____ muscles
underactive
The Skill Development section is an optional portion of the workout, but it can be valuable for
many clients and athletes
resistance exercises can be an effective mode for
increasing lean muscle mass, reducing body fat, and improving numerous health markers
A cardiorespiratory cool-down typically lasts for
5 to 10 minutes
The first level of training in the OPT model focuses on two main adaptations:
(1) development of proper movement patterns and (2) mobility and stability of the entire kinetic chain
During this phase of training, fitness professionals will assist their clients in
correcting muscle imbalances, improving joint range of motion, and increasing stability of the core and peripheral joints
Fundamental movement patterns (6)
Squatting
Hip hinge
Pulling motions
Pushing motions
Pressing
Multiplanar movement
Squat: muscles used
Quadriceps, gluteal complex, hamstrings, and calves
Squat: primary joints
Ankle, knee, and hip flexion and extension
Hip hinge: muscles used
Hamstrings, gluteal complex, low-back, and abdominals
Hip hinge: primary joints
Hip flexion and extension
Pulling Movement Patterns: muscles used
latissimus dorsi, teres major, rhomboids, trapezius, biceps brachii, and posterior deltoids
Pulling Movement Patterns: primary joints
Shoulders: scapular retraction, shoulder extension, and shoulder horizontal abduction
Arms: elbow flexion
Pushing Movements Patterns: muscles used
pectoralis major, anterior deltoid, and triceps brachii
Pushing Movements Patterns: primary joints
Shoulders: scapulae protraction, shoulder flexion, and horizontal adduction
Arms: elbow extension
Pressing Movement Patterns: muscles used
Deltoids, trapezius, triceps brachii, and rotator cuff
Pressing Movement Patterns: primary joints
Shoulders: shoulder flexion
Arms: elbow extension
The flexibility techniques used within Phase 1 Stabilization Endurance Training include
(1) self-myofascial techniques, such as foam rolling; (2), static stretching; and (3) optional dynamic stretching.
When performing self-myofascial techniques,
choose one to three muscle groups to target and hold on each tender area for a minimum of 30 seconds
Stabilization: after completing self-myofascial techniques, the next step is to perform
one to three static stretches
slow repetition tempo
4-second eccentric action; 2-second isometric hold; 1-second concentric contraction; 1-second isometric hold
Phase 1 core and balance training volume
1-4 exercises with a repetition 12 to 20 and 1-3 sets
Phase 1 resistence training volume
1-3 sets for 12 to 20 reps, 4-2-1-1
Stabilization cool down
(1) optional cardiorespiratory exercise, (2) self-myofascial techniques, and (3) static stretching.
Phase 2 superset
strength-focused with a stabilization-focused exercise
Phase 3 should
increase volume and intensity of the program
Phase 4 Maximal Strength Training focuses on
increasing the load placed on the tissues of the body
Phase 4 should
increase intensity (load) and the number of sets performed for each exercise
STRENGTH LEVEL WARM-UP
(1) self-myofascial techniques, such as foam rolling; (2) active stretching; and (3) optional dynamic stretching
Strength: after completing self-myofascial techniques, the next step is to perform
one to three active stretches
Active stretches require
5 to 10 reps held for 1 to 2 seconds
STRENGTH LEVEL ACTIVATION
core and balance exercises
1-4 , 8-13 reps, 2-4 sets
moderate tempo
moderate repetition tempo
2-second eccentric action; 0-second isometric hold; 2-second concentric contraction; 0-second isometric hold
Phase 3 resistance training
3-6 sets with 6 to 12 repetitions using a moderate tempo and two to four exercises per body part
Phase 4 resistance training
4-6 sets with 1-5 reps using an explosive repetition tempo, and two to four exercises per body part
Strength cool down
cardiorespiratory exercise (optional), self-myofascial techniques, and static stretching
POWER LEVEL WARM-UP
self-myofascial techniques and dynamic stretching
dynamic stretching (power warm up)
3 and 10 dynamic stretches using a repetition range of 10 to 15.
POWER LEVEL ACTIVATION
- one and two core exercises using a repetition range of 8 to 12 with an explosive tempo and one to three sets
- balance: hopping motions with a single-leg stance landing, landing position is held for 3 to 5 seconds
POWER LEVEL RESISTANCE TRAINING: the first exercise
approximately 85% to 100% of a client’s 1RM
POWER LEVEL RESISTANCE TRAINING: second exercise
30% to 45% intensity
POWER LEVEL COOL-DOWN:
cardiorespiratory exercise (optional), self-myofascial techniques, and static stretching
