Domain 3: Program Design Flashcards
Increases joint range of motion, improves muscle imbalances, and corrects altered joint motion; autogenic inhibition.
*Use for Phase 1 training.
Corrective flexibility
Improves extensibility of short tissue and increases neuromuscular efficiency; reciprocal inhibition.
*Use for Phase 2, 3 & 4 training.
Active flexibility
Maintains integrated, multi planar soft tissue extensibility and optimal neuromuscular control; full ROM.
*Use for Phase 5 of training.
Functional flexibility
- Gentle pressure breaks up knots within muscle and helps release unwanted tension.
- Autogenic inhibition
Self-myofascial release (SMR / Foam Roll)
- Passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
- Autogenic inhibition.
Static stretching
- Uses agonists and synergists to dynamically move joints into a range of motion.
- Reciprocal inhibition
Active-isolated stretching
- Uses force production and momentum to move joints through full ranges of motion.
- Reciprocal inhibition.
Dynamic stretching
- 4/2/1 Tempo
* Lower weight and higher reps in an unstable, but controlled, environment
Stabilization (Phase 1)
- 2/0/2 tempo
* Moderate to heavy weight, low to moderate reps with full range of motion.
Strength (Phases 2,3,4)
- Explosive tempo
* Light weight, moderate reps with full range of motion.
Power (Phase 5)
Progressive cardio training that ensures continual adaptation and minimizes the risk of overtraining and injury.
Stage training
Used to improve cardio for apparently healthy sedentary adults.
- Uses HR zone 1.
- Start slowly, work up to 30-60 minutes of exercise.
Stage I
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 unsung 1:2 and eventually 1:1 work-to-rest ratios.
Stage II
For advanced exercisers with moderately high cardio fitness levels; increases capacity of energy systems needed at the Power Level.
- Uses HR zones 1,2 & 3
- Once per week is adequate, with Stage II and Stage I days needed to avoid overtraining.
Stage III
Little motion through the spine and pelvis; improves neuromuscular efficiency and intervertebral stability.
Core-Stabilization (Phase 1)
Dynamic eccentric and concentric movements with full range of motion; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency.
Core-Strength (Phase 2, 3, 4)
Full range of motion at functionally applicable speeds; improves rate of force production.
Core-Power (Phase 5)
Recruit core stabilizers by drawing the navel toward the spine (local stabilization system).
Drawing-in maneuver
Contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system).
Bracing
Little joint motion; improves reflexive (automatic) contractions to increase joint stability.
Balance - stabilization (Phase 1)
Dynamic eccentric and concentric movement of the balance leg with full range of motion; improves neuromuscular efficiency of entire HMS.
Balance - Strength (Phase 2, 3, 4)
Develops proper deceleration; transitions dynamic state to a co trilled stationary position; reactive joint stabilization.
Balance - Power (Phase 5)
Quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
Plyometric (reactive) training
Transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements; the faster the switch, the more powerful the concentric action.
Amortization (transition) phase
Little joint motion; establishes optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency; pause to stabilize.
Plyometric - Stabilization (Phase 1)
Dynamic eccentric and concentric movement with full range of motion; improves dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive.
Plyometric - Strength (Phases 2, 3, 4)
Entire muscle action and contraction-velocity spectrums; integrated, functional movements( improves rate of force production and optimal force production; explosive.
Plyometric - Power (Phase 5)
The ability to move the body in one intended direction as fast as possible.
*Stride rate x stride length.
Speed
The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.
Agility
The ability to react and change body position with maximum rate of force production.
Quickness
The weight and movements placed on the body.
Mechanical specificity
The speed of contractions and exercise selection.
Neuromuscular specificity
The energy demand placed on the body.
Metabolic specificity
Training stimulus must exceed current capabilities to elicit optimal physical, physiological and performance adaptations.
The principle of progressive overload
Dividing a training program into distinct periods, training different adaptations in each.
Periodization
Annual plan
Macrocycle
Monthly plan
Mesocycle
Weekly plan
Microcycle
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).
Undulating periodization
Exercise level of effort compared to maximal effort; written as percentage of 1RM.
Intensity
Amount of physical training performed within a specific period of time; varies based on OPT Phase and individual status and abilities.
Volume
The number of training sessions in a given timeframe.
Frequency
The level of demand that a given activity placed on the body.
Intensity
The length of time an individual is engaged in a given activity.
Time
The type of physical activity being performed.
Type
The amount of pleasure derived from the training session.
Enjoyment
No additional load; most accessible; all planes of motion.
Bodyweight training
Ropes or webbing used to manipulate body position and stability.
Suspension training
Barbells, dumbbells, kettlebells, medicine balls, and sandbags; all planes of motion; full range of motion; requires exerciser to have a solid base of stabilization.
Free weights and implements
Great for beginners needing stability; fixed plane of motion; limited range of motion.
Strength-training machines
Stability balls, wobble boards (BOSU), balance discs (Dyna Disc), foam pads (Airex), balance beams, half foam rolls; used to increase instability of an exercise.
Proprioceptive modalities
