Domain 3 Flashcards
What are the three phases of the integrated flexibility continuum?
Corrective flexibility- increases joint range of motion, improves muscle imbalances, and corrects altered joint motion; autogenic inhibition; use for Phase 1 training.
Active flexibility- improves extensibility of soft tissue and increases neuromuscular efficiency; reciprocal inhibition; use for Phases 2, 3, and 4 training
Functional flexibility- —maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular control; full ROM; use for Phase 5 training.
What is self-myofascial release?
Gentle pressure breaks up knots within muscle and helps release unwanted tension; autogenic inhibition.
What is static stretching?
Passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds; autogenic inhibition.
What is active-isolated stretching?
Uses agonists and synergists to dynamically move joints into a range of motion; reciprocal inhibition.
What is dynamic stretching?
Uses force production and momentum to move joints through full ranges of motion; reciprocal inhibition.
What is a single-set?
One set of each exercise; good for beginners.
What is a multiple-set?
Multiple sets of each exercise.
What is a pyramid?
increasing (or decreasing) weight with each set.
What is a superset?
Performing two exercises in rapid succession with minimal rest between.
What is a drop-set?
Perform a set to failure, remove small percentage of load, then continue with set.
What is circuit training?
Performing a series of exercises, one after the other with minimal rest between.
What is peripheral heart action?
Variation of circuit training; alternates upper- and lower-body exercises to improve
circulation.
What is a split-routine?
Breaking the body up into parts to be trained on separate days.
What is vertical loading?
Performing exercises on the OPT template one after the other, in a vertical manner down
the template.
What is horizontal loading?
Performing all sets for an exercise or body part before moving on to the next.
What is the protocol for Stabilization?
4/2/1 tempo, lower weight, andvhigher reps in an unstable, butvcontrolled, environment
What is the protocol for Strength?
2/0/2 tempo, moderate to heavyvweight, low to moderate repsvwith full range of motion
What is the protocol for Power?
Explosive tempo, light weight,vmoderate reps with full range of motion
What phase is Ball squat, curl to press
Stabilization
What phase is Multiplanar step-up balance,
curl, to overhead press
Stabilization
What phase is Ball dumbbell chest press
Stabilization
What phase is Push-up
Stabilization
What phase is Standing cable row
Stabilization
What phase is Ball dumbbell row
Stabilization
What phase is Single-leg dumbbell scaption
Stabilization
What phase is Seated stability ball military
press
Stabilization
What phase is Single-leg dumbbell curl
Stabilization
What phase is Single-leg barbell curl
Stabilization
What phase is Supine ball dumbbell triceps
extension
Stabilization
What phase is Prone ball dumbbell triceps
extension
Stabilization
What phase is Ball squat
Stabilization
What phase is Multiplanar step-up to
balance
Stabilization
What phase is Lunge to two-arm dumbbell
press
Strength
What phase is Squat to two-arm press
Strength
What phase is Flat dumbbell chest press
Strength
What phase is Barbell bench press
Strength
What phase is Seated cable row
Strength
What phase is Seated lat pull
Strength
What phase is Seated dumbbell shoulder
press
Strength
What phase is Seated shoulder press
machine
Strength
What phase is Seated two-arm dumbbell
biceps curls
Strength
What phase is Biceps curl machine
Strength
What phase is Cable pushdowns
Strength
What phase is Supine bench barbell triceps
extension
Strength
What phase is Leg press
Strength
What phase is Barbell squat
Strength
What phase is Two-arm medicine ball chest
pass
Power
What phase is Rotation chest pass
Power
What phase is Ball medicine ball pullover
throw
Power
What phase is Wood chop throw
Power
What phase is Two-arm push press
Power
What phase is Barbell clean
Power
What phase is Medicine ball scoop toss
shoulders
Power
What phase is Medicine ball side oblique
throw
Power
What phase is Squat jump
Power
What phase is Tuck jump
Power
What is stage training?
Progressive cardio training that ensures continual adaptation and minimizes the risk of
overtraining and injury.
What is Stage I in stage training?
Used to improve cardio for apparently healthy sedentary individuals.
• Uses HR zone 1.
• Start slowly, work up to 30-60 minutes of exercise
What is Stage II in stage training?
For individuals with low-to-moderate cardio fitness who are ready to train at higher intensities.
• Uses HR zone 2 intervals, with zone 1 for recovery.
• 1 minute in zone 2, 3 minutes in zone 1 (1:3 work/rest ratio).
• Progress using 1:2 and eventually 1:1 work-to-rest ratios.
What is Stage III in stage training?
For advanced exercisers with moderately high cardio fitness levels; increases capacity of
energy systems needed at the Power Level.
• Uses HR zones 1, 2, and 3.
• Once per week is adequate, with Stage II and Stage I days needed to avoid overtraining.
What are the specifications for Stabilization core exercises?
Little motion through the spine and pelvis; improves neuromuscular efficiency and intervertebral stability.
What are the specifications for Strength core exercises?
Dynamic eccentric and concentric movements with full range of motion; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency.
What are the specifications for Power core exercises?
Full range of motion at functionally applicable speeds; improves rate of force production.
What are the core exercises in the Stabilization phase?
- Marching
- Floor bridge
- Floor prone cobra
- Prone iso-abs
What are the core exercises in the Strength phase?
- Ball crunch
- Back extensions
- Reverse crunch
- Cable rotations
What are the core exercises in the Power phase?
• Rotation chest pass • Ball medicine ball (MB) pullover throw • Front MB oblique throw • Wood chop throw
What is the important of properly training for stabilization?
• Few people have properly developed local
stabilization muscles.
• An efficient core is necessary for maintaining
proper muscle balance throughout the kinetic
chain.
• If the movement system of the core is strong, but
the stabilization system is weak, forces are not
transferred or used properly.
What are the elements of optimal neuromuscular control?
Normal length tension relationships, normal force-couple relationships, normal joint arthokinematics
Optimal sensorimotor integration, optimal neuromuscular efficiency, optimal tissue recovery
What is the drawing-in maneuver?
Recruit core stabilizers by drawing the navel toward the spine (local stabilization
system).
What is bracing?
Contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system).
What the benefits of balance training?
- Reduces rate of ankle sprains and other lower extremity injuries.
- Improves lower extremity biomechanics when used in addition to plyometric or strength exercises.
- Balance training performed for at least 10 minutes a day, 3 times per week, for 4 weeks appears to improve both static and dynamic balance ability.
- Training in a multisensory environment will increase demand on the nervous system to activate the right muscles, at the right time, in the right plane of motion.
What are the specifications for Stabilization balance exercises?
Little joint motion; improves reflexive (automatic) contractions to increase joint stability.
What are the specifications for Strength balance exercises?
Dynamic eccentric and concentric movement of the balance leg with full range of motion; improves neuromuscular efficiency of entire HMS.
What are the specifications for Power balance exercises?
Develops proper deceleration; transitions dynamic state to a controlled stationary position; reactive joint stabilization.
What are the balance exercises in the Stabilization phase?
• Single-leg balance • Single-leg balance reach • Single-leg hip internal and external rotation • Single-leg lift and chop
What are the balance exercises in the Strength phase?
- Single-leg squat
- Single-leg squat touchdown
- Single-leg Romanian deadlift
- MP Step-up to balance
- MP Lunge to balance
What are the balance exercises in the Power phase?
- Multiplanar hop with stabilization
- Box hop-up with stabilization
- Box hop-down with stabilization
What is the proprioceptive progression?
Floor, balance beam, half foam roll, foam pad, balance disc, wobble board, BOSU ball
What are the progression couples?
Easy-hard Simple-complex Stable-unstable Static-dynamic Slow-fast Two arms/legs - single arm/leg Eyes open-eyes closed Known-unknown
What’s the stability progressive for body progressive?
Two -leg/stable (on floor)
Single-leg/stable (on floor)
Two-leg/unstable (on proprioceptive modality)
Single-leg/unstable (on proprioceptive modality; least stable)
What is plyometric (reactive) training?
Quick, powerful movements involving an
explosive concentric muscle contraction
preceded by an eccentric muscle action.
What is amortization (transition) phase?
transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements; the faster the switch, the more powerful the concentric action.
What are the specifications for stabilization plyometric exercises?
Little joint motion; establishes optimal landing mechanics, postural alignment, and reactive
neuromuscular efficiency; pause to stabilize.
What are the specifications for strength plyometric exercises?
Dynamic eccentric and concentric movement with full range of motion; improves dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive.
What are the specifications for power plyometric exercises?
Entire muscle action and contraction-velocity spectrums; integrated, functional movements; improves rate of force production and optimal force production; explosive.
What are the plyometric exercises in the Stabilization phase?
• Squat jump with stabilization • Box jump-up with stabilization • Box jump-down with stabilization • Multiplanar jump with stabilization
What are the plyometric exercises in the Strength phase?
- Squat jump
- Tuck jump
- Butt kick
- Power step-up
What are the plyometric exercises in the Power phase?
- Ice skater
- Single-leg power step-up
- Proprioceptive plyometrics
What is speed?
Ability to move the body in one intended direction as fast as possible; stride rate × stride length.
What is agility?
Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper
posture
What is quickness?
Ability to react and change body position with maximum rate of force production.
What is the general adaptation syndrome?
How the body responds and adapts to stress; 3 stages:
What are the three stages of the general adaptation syndrome?
Alarm reaction—initial reaction to a stressor, activates protective processes in the body.
Resistance development—body increases functional capacity to adapt to a stressor; once adapted, the increased stress is needed to produce a new response.
Exhaustion—stressor is too much or lasting too long for systems to handle; causes breakdown or injury
What is the principle of specificity or specific adaptation to imposed demands (SAID) principle?
The body will specifically adapt to the type of demand placed on it.
What is mechanical specificity?
The weight and movements placed on the body.
What is neuromuscular specificity?
The speed of contractions and exercise selection.
What is metabolic specificity?
The energy demand placed on the body
What is the principle of progressive overload?
Training stimulus must exceed current capabilities to elicit optimal physical, physiological, and performance adaptations.
What are the principles of variation?
- Vary the amount and type of stress placed on the body to produce adaptation and prevent injury.
- Vary the focus of a training program at regularly planned periods of time to produce optimal adaptation.
What is periodization?
Dividing a training program into distinct
periods, training different adaptations in each.
What is a training plan?
Annual, monthly, and weekly programming; start with high-volume, low-intensity training (Phase 1) and progress to low-volume, high intensity training (Phases 4 or 5); progress OPT Phase every 4 – 6 weeks in a linear fashion.
What is a macrocycle, mesocycle and a microcycle?
Annual plan, monthly plan, weekly plan
What is undulating periodization?
Changing the OPT Phase or acute variables daily or weekly to train multiple adaptations while still allowing for proper recovery (e.g., High-intensity Power workout Monday, low intensity Stabilization workout Wednesday while still recovering, moderate-intensity Strength workout Friday).
What is intensity?
Exercise level of effort compared to maximal effort; written as percentage of 1RM.
What is volume?
Amount of physical training performed within a specific period of time; varies based on OPT Phase and individual status and abilities.
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in stabilization endurance?
1 rep 1-3 sets 30s hold n/a % n/a rest 3-7 times/week 4-6 week duration SMR & static stretches
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in stabilization endurance?
12-20 reps 1-4 sets Slow 4/2/1 n/a % 0-90s rest interval 2-4 times/week 4-6 weeks 1-4 core stabilization exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in stabilization endurance?
12-20, 6-10 (SL) reps 1-3 sets Slow 4/2/1 tempo n/a % 0-90s rest interval 2-4 times/week 4-6 weeks 1-4 balance stabilization exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in stabilization endurance?
5-8 reps 1-3 sets 3-5s hold on holding n/a % 0-90s rest interval 2-4 times/week 4-6 weeks 0-2 plyometric stabilization exercises (may be contraindicated)
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in stabilization endurance?
2-3 reps 1-2 sets Moderate tempo n/a % 0-90s rest interval 2-4 times/week 4-6 weeks 4-6 drills with limited horizontal inertia and unpredictability
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in stabilization endurance?
12-20 reps 1-3 sets 4/2/1 tempo 50-70% intensity 0-90s rest interval 2-4 times/week 4-6 weeks 1-2 stabilization progression exercises
What are the reps for each element of the stabilization endurance phase?
Flexiblity- 1 Core- 12-20 Balance- 12-20/6-10 Plyometric- 5-8 SAQ- 2-3 Resistance- 12-20
What are the sets for each element of the stabilization endurance phase?
Flexiblity- 1-3 Core- 1-4 Balance- 1-3 Plyometric- 1-3 SAQ- 1-2 Resistance- 1-3
What are the tempos for each element of the stabilization endurance phase?
Flexiblity- 30s hold Core- Slow 4/2/1 Balance- Slow 4/2/1 Plyometric- 3-5s hold on landing SAQ- moderate Resistance- 4/2/1
What is the intensity % for each element of the stabilization endurance phase?
Flexiblity- n/a Core- n/a Balance- n/a Plyometric- n/a SAQ- n/a Resistance- 50-70%
What is the rest interval for each element of the stabilization endurance phase?
Flexiblity- n/a Core- 0-90s Balance- 0-90s Plyometric- 0-90s SAQ- 0-90s Resistance- 0-90s
What is the frequency for each element of the stabilization endurance phase?
Flexiblity- 3-7 times/week Core- 2-4 times/week Balance- 2-4 times/week Plyometric- 2-4 times/week SAQ- 2-4 times/week Resistance- 2-4 times/week
What is the duration for each element of the stabilization endurance phase?
Flexiblity- 4-6 weeks Core- 4-6 weeks Balance- 4-6 weeks Plyometric- 4-6 weeks SAQ- 4-6 weeks Resistance- 4-6 weeks
What is the quantity of exercise selection for each element of the stabilization endurance phase?
Flexiblity- SMR & static Core- 1-4 Balance- 1-4 Plyometric- 0-2 SAQ- 4-6 with limited horizontal inertia and unpredictability Resistance- 1-2
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in strength endurance?
5-10 reps 1-2 sets 1-2s hold n/a % n/a rest interval 3-7 times/week 4 weeks SMR and active
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in strength endurance?
8-12 reps 2-3 sets medium tempo n/a % 0-60s rest interval 2-4 times/week 4 weeks 1-3 core exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in strength endurance?
8-12 reps 2-3 sets medium tempo n/a % 0-60s rest interval 2-4 times/week 4 weeks 1-3 strength exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in strength endurance?
8-10 reps 2-3 sets Repeating tempo n/a % 0-60s rest interval 2-4 times/week 4 weeks 1-3 plyometric exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in strength endurance?
3-5 reps 3-4 sets Fast tempo n/a % 0-60s rest interval 2-4 times/week 4 weeks 6-8 drills allowing greater horizontal inertia but limited unpredictability
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in strength endurance?
8-12 reps 2-4 sets strength/stabilization superset - 2/0/2, 4/2/1 70-80% 0-60s rest interval 2-4 times/week 4 weeks 1 strength superset with 1 stabilization
What are the reps for each element of the strength endurance phase?
Flexiblity- 5-10 Core- 8-12 Balance- 8-12 Plyometric- 8-10 SAQ- 3-5 Resistance- 8-12
What are the sets for each element of the strength endurance phase?
Flexiblity- 1-2 Core- 2-3 Balance- 2-3 Plyometric- 2-3 SAQ- 3-4 Resistance- 2-4
What are the tempos for each element of the strength endurance phase?
Flexiblity- 1-2s hold Core- medium Balance- medium Plyometric- repeating SAQ- fast Resistance- 2/0/2 (strength) and 4/2/1 (stability)
What is the intensity each element of the strength endurance phase?
Flexiblity- n/a Core- n/a Balance- n/a Plyometric- n/a SAQ- n/a Resistance- 70-80%
What are the rest intervals for each element of the strength endurance phase?
Flexiblity- n/a Core- 0-60s Balance- 0-60s Plyometric- 0-60s SAQ- 0-60s Resistance- 0-60s
What is the frequency for each element of the strength endurance phase?
Flexiblity- 3-7 times/week Core- 2-4 times/week Balance- 2-4 times/week Plyometric- 2-4 times/week SAQ- 2-4 times/week Resistance- 2-4 times/week
What are the duration for each element of the strength endurance phase?
Flexiblity- 4 weeks Core- 4 weeks Balance- 4 weeks Plyometric- 4 weeks SAQ- 4 weeks Resistance- 4 weeks
What is the number of exercises for each element of the strength endurance phase?
Flexiblity- SMR and active
Core- 1-3
Balance- 1-3
Plyometric- 1-3
SAQ- 6-8 allowing greater horizontal inertia but limited unpredictability
Resistance- 1 strength superset with 1 stabilization
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in hypertrophy?
5-10 reps 1-2 sets 1-2s hold n/a n/a 3-7 times/week 4 weeks SMR and active
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in hypertrophy?
8-12 reps 2-3 sets Medium tempo n/a 0-60s rest interval 3-6 times/week4 weeks 0-4 core exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in hypertrophy?
8-12 reps 2-3 sets medium tempo n/a 0-60s rest interval 3-6 times/week 4 weeks 0-4 exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in hypertrophy?
8-10 reps 2-3 sets repeating tempo n/a 0-60s rest interval 3-6 times/week 4 weeks 0-4 exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in hypertrophy?
3-5 reps 3-4 sets fast tempo n/a 0-60s rest interval 2-4 times/week 4 weeks 6-8 drills allowing greater horizontal inertia but limited unpredictability
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in hypertrophy?
6-12 reps 3-5 sets 2/0/2 75-85% intensity 0-60s rest interval 3-6 times/week 4 weeks 2-4 exercises per body part
What are the reps for each element of the hypertrophy phase?
Flexibility- 5-10 Core- 8-12 Balance- 8-12 Plyometric- 8-10 SAQ- 3-5 Resistance- 6-12
What are the sets for each element of the hypertrophy phase?
Flexibility- 1-2 Core- 2-3 Balance- 2-3 Plyometric- 2-3 SAQ- 3-4 Resistance- 3-5
What are the tempo for each element of the hypertrophy phase?
Flexibility- 1-2s hold Core- medium Balance- medium Plyometric- repeating SAQ- fast Resistance- 2/0/2
What are the % intensity for each element of the hypertrophy phase?
Flexibility- n/a Core- n/a Balance- n/a Plyometric- n/a SAQ- n/a Resistance- 75-85%
What are the rest intervals for each element of the hypertrophy phase?
Flexibility- n/a Core- 0-60s Balance- 0-60s Plyometric- 0-60s SAQ- 0-60s Resistance- 0-60s
What are the frequency for each element of the hypertrophy phase?
Flexibility- 3-7 times/week Core- 3-6 times/week Balance- 3-6 times/week Plyometric- 3-6 times/week SAQ- 2-4 times/week Resistance- 3-6 times/week
What are the duration for each element of the hypertrophy phase?
Flexibility- 4 weeks Core- 4 weeks Balance- 4 weeks Plyometric- 4 weeks SAQ- 4 weeks Resistance- 4 weeks
What are the exercise selections for each element of the hypertrophy phase?
Flexibility- SMR and active Core- 0-4 Balance- 0-4 Plyometric- 0-4 SAQ- 6-8 Resistance- 2-4 per body part
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in maximal strength?
5-10 reps 1-2 sets 1-2s hold n/a intensity n/a rest interval 3-7 times/week 4 week duration SMR and active selection
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in maximal strength?
8-12 reps 2-3 sets Medium 1/1/1 tempo n/a intensity 0-60s rest interval 2-4 times/week 4 weeks 0-3 exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in maximal strength?
8-12 reps 2-3 sets Medium 1/1/1 tempo n/a intensity 0-60s rest interval 2-4 times/week 4 weeks 0-3 exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in maximal strength?
8-10 reps 2-3 sets Repeating tempo n/a intensity 0-60s rest interval 2-4 times/week 4 weeks 0-3 exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in maximal strength?
3-5 reps 3-4 sets Fast tempo n/a intensity 0-60s rest interval 2-4 times/week 4 weeks 6-8 drills allowing greater inertia but limited unpredictability
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in maximal strength?
1-5 reps 4-6 sets x/x/x - as fast as can be controlled 85-100% intensity 3-5 min rest interval 2-4 times/week 4 week 1-3 exercises
What are the reps for each element of the maximal strength phase?
Flexibility- 5-10 reps Core- 8-12 reps Balance- 8-12 reps Plyometric- 8-10 reps SAQ- 3-5 reps Resistance- 1-5 reps
What are the sets for each element of the maximal strength phase?
Flexibility- 1-2 sets Core- 2-3 sets Balance- 2-3 sets Plyometric- 2-3 sets SAQ- 3-4 sets Resistance- 4-6 sets
What are the tempos for each element of the maximal strength phase?
Flexibility- 1-2s hold Core- Medium 1/1/1 Balance- Medium 1/1/1 Plyometric- Repeating SAQ- Fast Resistance- As fast as can be controlled
What are the percent intensities for each element of the maximal strength phase?
Flexibility- n/a Core- n/a Balance- n/a Plyometric- n/a SAQ- n/a Resistance- 85-100%
What are the rest intervals for each element of the maximal strength phase?
Flexibility- n/a Core- 0-60s Balance- 0-60s Plyometric- 0-60s SAQ- 0-60s Resistance- 3-5 min
What are the frequencies for each element of the maximal strength phase?
Flexibility- 3-7 times/week Core- 2-4 times/week Balance- 2-4 times/week Plyometric- 2-4 times/week SAQ- 2-4 times/week Resistance- 2-4 times/week
What are the durations for each element of the maximal strength phase?
Flexibility- 4 weeks Core- 4 weeks Balance- 4 weeks Plyometric- 4 weeks SAQ- 4 weeks Resistance- 4 weeks
What are the exercise selections for each element of the maximal strength phase?
Flexibility- SMR and active Core- 0-3 Balance- 0-3 Plyometric- 0-3 SAQ- 6-8 Resistance- 1-3
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in power?
10-15 reps 1-2 sets Controlled tempo n/a intensity n/a rest interval 3-7 times/week 4 weeks SMR and dynamic 3-10 exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in power?
8-12 reps 2-3 sets x/x/x tempo n/a intensity 0-60s rest interval 2-4 times/week 4 weeks 0-2 exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in power?
8-12 reps 2-3 sets Controlled tempo n/a intensity 0-60s rest interval 2-4 times/week 4 weeks 0-2 exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in power?
8-12 sets 2-3 sets x/x/x tempo n/a intensity 0-60s rest interval 2-4 times/week 4 weeks 0-2 exercises
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in power?
3-5 reps 3-5 sets x/x/x n/a intensity 0-90s rest interval 2-4 times/week 4 weeks 6-10 drills allowing maximal horizontal inertia and unpredictability
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in power?
1-5 (s) 8-10 (p) reps 3-5 sets x/x/x tempo 85-100% (s), 10% bodyweight or 30-45% 1RM 1-2 min between pairs, 3-5 min between circuits 2-4 times/week 4 week 1 s and 1 p superset
What are the reps for each element of the power phase?
Flexibility- 10-15 reps Core- 8-12 reps Balance- 8-12 reps Plyometric- 8-12 reps SAQ- 3-5 reps Resistance- 1-5 (s) 8-10 (p)
What are the sets for each element of the power phase?
Flexibility- 1-2 sets Core- 2-3 sets Balance- 2-3 sets Plyometric- 2-3 sets SAQ- 3-5 sets Resistance- 3-5 sets
What are the tempos for each element of the power phase?
Flexibility- Controlled Core- x/x/x Balance- Controlled Plyometric- x/x/x SAQ- x/x/x Resistance- x/x/x
What are the intensities for each element of the power phase?
Flexibility- n/a Core- n/a Balance- n/a Plyometric- n/a SAQ- n/a Resistance- 85-100% (s) 10% bw or 30-45% 1RM
What are the rest intervals for each element of the power phase?
Flexibility- n/a Core- 0-60s Balance- 0-60s Plyometric- 0-60s SAQ- 0-90s Resistance- 1-2 min between pairs, 3-5 min between circuits
What are the frequencies for each element of the power phase?
Flexibility- 3-7 times/week Core- 2-4 times/week Balance- 2-4 times/week Plyometric- 2-4 times/week SAQ- 2-4 times/week Resistance- 2-4 times/week
What are the durations for each element of the power phase?
Flexibility- 4 weeks Core- 4 weeks Balance- 4 weeks Plyometric- 4 weeks SAQ- 4 weeks Resistance- 4 weeks
What are the exercise selections for each element of the power phase?
Flexibility- SMR and dynamic 3-10 exercises
Core- 0-2
Balance- 0-2
Plyometric- 0-2
SAQ- 6-10 drills allowing maximal horizontal inertia and unpredictability
Resistance- 1 s and 1 p superset
What is the FITTE principle?
F- Frequency - the number of training sessions in a given timeframe
I - Intensity - the level of demand that a given activity places on the body
T - Time - the length of time an individual in engaged in a given activity
T - Type - the type of physical activity being performed
E - Enjoyment - the amount of pleasure derived from the training session
What are the results from high volume/low intensity adaptation?
•Increased muscle cross-sectional
area.
•Improved blood lipid serum profile.
•Increased metabolic rate.
What are the results from low volume/high intensity adaptation?
•Increased rate of force production.
•Increased motor unit recruitment.
•Increased motor unit
synchronization.
What is bodyweight training?
no additional load; most accessible; all planes of motion.
What is suspension training?
ropes or webbing used to manipulate body position and stability.
What are free weights and implements?
barbells, dumbbells, kettlebells, medicine balls, and sandbags; all planes of motion; full range of motion; requires exerciser to have a solid base of stabilization.
What are strength-training machines?
great for beginners needing stability; fixed plane of motion; limited range of motion.
What are proprioceptive modalities?
stability balls, wobble boards (BOSU), balance discs (Dyna Disc), foam pads (Airex), balance beams, half foam rolls; used to increase instability of an exercise.
What are signs of overtraining?
- Decreased performance
- Fatigue
- Altered hormonal states
- Poor sleeping patterns
- Reproductive disorders
- Decreased immunity
- Loss of appetite
- Mood disturbances
What are the notes on mobile apps?
o Provide guidance to clients during travel; remote training services.
o Organize and track acute variables.
o Remote client monitoring.
o Manage personal nutrition.
What are the notes on activity trackers?
o Track movement and provide information on physical activity patterns.
o Some also track heart rate and sleep patterns.
• Can show signs of improvement or overtraining.
What are the notes on social media?
o Connect with clients and prospects outside the gym.
o Establish professional reputation and presence.
o Share educational topics and information about services and events.
o Encourage and motivate clients.
What are the notes on emerging technologies?
Wearable devices that sync with mobile apps and activity trackers
What are the preferred modes for training youth?
Walking, jogging, running, games, activities, sports, water activity, resistance training
What are the preferred modes for training seniors?
Stationary or recumbent cycling, aquatic exercise, or treadmill with handrail support
What are the preferred modes for training the overweight and obese?
Low-impact or step aerobics (such as treadmill walking, rowing, stationary cycling, and water activity)
What are the preferred modes for training people with hypertension?
Stationary cycling, treadmill walking, rowers
What are the preferred modes for training people with osteoporosis?
Treadmill with handrail support
What are the preferred modes for training pregnant women?
Low-impact or step aerobics that avoid jarring motions, treadmill walking, stationary cycling, and water activity
What are the preferred frequencies per week for training youth?
5-7 days of the week
What are the preferred frequencies per week for training seniors?
3-5 days per week of moderate-intensity activities or 3 days per week of vigorous-intensity activities
What are the preferred frequencies per week for training the overweight and obese?
At least 5 days per week
What are the preferred frequencies per week for training those with hypertension?
3-7 days per week
What are the preferred frequencies per week for training with osteoporosis?
2-5 days per week
What are the preferred frequencies per week for training pregnant women?
3-5 days per week
What is the preferred intensity for training youth?
Moderate to vigorous cardiorespiratory exercise training
What is the preferred intensity for training seniors?
40-85% of VO2 peak
What is the preferred intensity for training the overweight and obese?
60-80% of maximum heart rate. Use the talk test to determine exertion.
Stage 1 cardiorespiratory training progressing to stage ii (intensities may be altered to 40-70% of maximal rate if needed)
What is the preferred intensity for those with hypertension?
50-85% of maximum heart rate. Use the talk test to determine exertion.
Stage 1 cardiorespiratory training progressing to stage ii (intensities may be altered to 40-70% of maximal rate if needed)
What is the preferred intensity for training those with osteroporosis?
50-90% of maximal heart rate
Stage I cardiorespiratory training progressing to stage II
What is the preferred intensity for training pregnant women?
Stage I and only enter stage II on a physician’s advice
What is the preferred duration for training youth?
60 minutes per day
What is the preferred duration for training seniors?
30-60 minutes per day or 8-to-10 minute bouts
What is the preferred duration for training the overweight or obese?
40-60 minutes per day, or 20-to-30 minute sessions twice per day
What is the preferred duration for training those with hypertension?
30-60 minutes
What is the preferred duration for training those with osteoporosis?
20-60 minutes per day or 8-to-10 minute bouts
What is the preferred duration for training pregnant women?
15-30 minutes per day. There may be a need to start out with only 5 minutes of exercise and progressively increase to 30 minutes, depending on the severity of conditions.
What are the preferred movement assessments for youth?
Overhead squats
10 push-ups (if cannot be performed, do as many as can be tolerated)
Single-leg stance (if can tolerate, perform 3-5 single-leg squats per leg)
What are the preferred movement assessments for seniors?
Push, pull, OH squat
Sitting and standing into a chair
Single-leg balance
What are the preferred movement assessments for overweight or obese?
Push, pull, squat
Single-leg balance (if tolerated)
What are the preferred movement assessments for those with hypertension?
Push, pull, OH squat
Single-leg balance (squat if tolerated)
What are the preferred movement assessments for those with osteoporosis?
Push, pull, OH squat, or sitting and standing into a chair (if tolerated)
What are the preferred movement assessments for pregnant women?
Push, pull, overhead squat
Single-leg balance or squat
What are the flexibility considerations for youth?
Follow the flexibility continuum specific for each phase of training
What are the flexibility considerations for seniors?
SMR and static stretching
What are the flexibility considerations for the overweight and obese?
SMR (only if comfortable), flexibility continuum
What are the flexibility considerations for those with hypertension?
Static and active in a standing or seated position
What are the flexibility considerations for those with osteroporosis?
Static and active stretching
What are the flexibility considerations for pregnant women?
Static, active stretching and SMR
What are the resistance training considerations for youth?
1-2 sets of 8-12 reps at 40-70% on 2-3 days per week
Phase 1 of OPT model should be mastered before moving on
Phases 2-5 should be reserved for mature adolescents on the basis of dynamic postural control and a licensed physician’s recommendation
What are the resistance training considerations for seniors?
1-3 sets of 8-20 reps at 40-80% on 3-5 days per week
Phase 1 of OPT model should be mastured before moving on
Phases 2-5 should be based on dynamic postural control and a licensed physician’s recommendation
What are the resistance training considerations for the overweight and obese?
1-3 sets of 10-15 repetitions on 2-3 days per week
Phases 1 and 2 will be appropriate performed in a circuit-training manner (higher repetitions such as 20 may be used)
What are the resistance training considerations for those with hypertension?
1-3 sets of 10-20 repetitions 2-3 days per week
Phases 1 and 2 of the OPT model
Tempo should not exceed 1 second for isometric and concentric portions (e.g. 4/1/1/ instead of 4/2/1)
Use circuit or PHA weight training as an options, with appropriate rest intervals
What are the resistance training considerations for those with osteoporosis
1-3 sets of 8-20 reps at up to 85% on 2-3 days per week
Phases 1 and 2 of OPT model should be mastered before moving on
What are the resistance training considerations for pregnant women?
2-3 days per week, using light loads at 12-15 reps
Phases 1 and 2 of the OPT model are advised (use only Phase 1 after first trimester)
What are the special considerations for training youth?
Progression for the youth population should be based on postural control and not on the amount of weight that can be used
Make exercising fun!
What are the special considerations for training seniors?
Progression should be slow, well monitored, and based on postural control
Exercises should be progressed if possible toward free sitting (no support) or standing
Make sure client is breathing in normal manner and avoid holding breath as in a Valsalva maneuver
If client cannot tolerate SMR or static stretches because of other conditions, perform slow rhythmic active or dynamic stretches
What are the special considerations for those overweight and obese?
Make sure client is comfortable- be aware of positions and locations in the facility your client is in
Exercises should be performed in a standing or seated position
May have other chronic diseases: in such cases a medical release should be obtained from the individual’s physician
What are the special considerations for those with hypertension?
Avoid heavy lifting and Valsava maneuvers- make sure client breathes normally
Do not let client overgrip weights or clench fists when training
Modify tempo to avoid extended isometric and concentric muscle action
Perform exercises in a standing or seated position
Allow client to stand up slowly to avoid possible dizziness
Progress client slowly
What are the special considerations for those with osteoporosis?
Progression should be slow, well-monitored and based on postural control
Exercises should be progressed if possible toward free sitting (no support) or standing
Focus exercises on hips, thighs, back and arms
Avoid excessive spinal loading on squat and leg press exercises
Make sure client is breathing in normal manner and avoid holding breath as in a Valsalva maneuver
What are the special considerations for training pregnant women?
Avoid exercises in a prone or supine position after 12 weeks of pregnancy
Avoid SMR or varicose veins and areas of swelling
Plyometric training is not advised in the second and third trimesters
