Domain II: Program design and implementation Flashcards
Interval Training
Short bursts of high intensity exercise which alternate with periods of rest. Typically used to improve aerobic capacity as well as anaerobic endurance.
Compound Sets
Any exercise program that involves the pairing of two or more exercises for the same body part.
Extrinsic Motivation
Refers to the motivation that influences behavior from outside sources like social or material rewards.
Intrinsic Motivation
Refers to the motivation that influences behavior from inside sources like one’s desire for personal achievement or satisfaction.
Plyometrics
High intensity exercises that involve repeated rapid stretching and contracting of muscles such as jumping.
Physical Activity readiness Questionnaire
Also called the PAR-Q, it is a medical questionnaire used as a screening document to prescribe safe and effective exercises and protocols.
Ratings of Perceived Exertion
A scale which measures a person’s perceived level of exertion on a rating system from 0 to 10.
Static Stretching
Holding a stretch in an elongated position for a specific period. The stretch is held passively for the chosen muscle for the purpose of improving flexibility.
Talk Test
Measures the ability to speak while exercising. Breathing is observed as intensity varies.
Process goal
A goal that is achieved by completing a task like a workout which fits into a longer term strategy or goal.
Product goal
A goal that is achieved by a variable which can be measures such as a weight loss reduction or decrease in resting heart rate.
Overtraining syndrome
An imbalance between a training protocol and rest and recovery efforts. Can result in disruptive sleeping habits, injuries, reduced performance and loss of enthusiasm for training.
One Rep Maximum
An amount of weight that can be moved to generate one maximal contraction prior to temporary muscle fatigue.
Dynamic stretching
A form of stretching which takes joints through a full range of motion while moving continuously. A popular form of stretching done as a warm up prior to spots activities.
Saying things like, “I understand, 125 feels like your ideal weight,” is an example of which positive listening skill?
Paraphrasing
You have been working with Judy for 1 month now. Her initial goals were to gain strength in her lower body and you have been working on body weight squats and lunges. She can perform 3 sets of 15 squats without a struggle. What is the best course of action to continue to increase her lower body strength significantly?
Add resistance to her squats and lunges.
What is an example of the “tell, show, do” technique used in the early stages of training?
Explaining the proper way to perform an exercise, showing your client, and then allowing them to try the exercise.
What is the main muscle group involved in the extension portion of a leg extension exercise?
Quadriceps
What is the major muscle group involved in the flexion portion of a leg curl exercise?
Hamstrings
Your client tells you that he wants to get into better shape because his wife loves to play tennis and he wants to be able to play with her. Which principle of behavior change is this an example of?
Observational Learning
What is the recommended frequency of cardiorespiratory training generally accepted by ACSM for healthy adults?
3-5 days per week
What is the recommended frequency of resistance training generally accepted by ACSM for healthy adults?
2-3 days per week
What are the two principal training components of the ACE IFT Model?
Functional/resistance training and cardiorespiratory training
Which of the following tests are typically administered in the first or second week of training a client?
Health Related Assessments (body composition, etc.)
According to the ACE IFT Model, what is phase 1 of the functional movement & resistance training component?
Stability and Mobility Training
According to the ACE IFT Model, what is phase 4 of the cardiorespiratory training component?
Anaerobic Power Training
Your client is on the treadmill exercising at 5 METs and 50% of her VO2 max, a level that she sustains for 45 minutes. What level of exercise is she performing at?
Moderate Exercise
Your client is doing intervals on the stair machine. Each interval contains a portion of intensity in which his MET level is a 7 and he is performing at 70% of his VO2 max. He maintains at this level for 2-minute intervals. What level of exercise is he performing at?
Vigorous Exercise
Muscular Power takes what two performance factors into account?
Force and Velocity
During a leg extension exercise, which muscle or muscle group is the agonist?
Quadriceps
During a leg curl exercise, which muscle or muscle group is the agonist?
Hamstrings
During a leg extension exercise, which muscle or muscle group is the antagonist?
Hamstrings
During a leg curl exercise, which muscle or muscle group is the antagonist?
Quadriceps
The force generating capacity of a muscle based on the relationship between the contractile proteins of a sarcomere refers to which movement principle?
Length-tension Relationships
Achieving efficient movement through opposing and contralateral pulls at joints refers to which movement principle?
Force-couple Relationships
Maggie is a 50-year-old woman who has not participated in an exercise program in 8 years. She had a measurement 70 degrees of movement with a passive straight-leg raise. She exhibits slight femoral internal rotation. What stretching techniques should be utilized before her workout based on her fitness level?
Myofascial release, warm-up and static stretches
Matt is a 26-year-old man who is training for a mixed martial arts competition. He has been training in this area for 3 years. He has good shoulder mobility and has successfully completed all stability and mobility tests. What stretching techniques should be utilized before his workout based on his fitness level?
Dynamic and ballistic stretches
When designing static-balance training programs, which stance is the most appropriate in the beginning stage of progression?
Hip-width stance
When performing a squat, what is the optimal alignment of the tibia and the trunk?
The tibia parallel to the torso
Moving the leg laterally away from the body in the frontal plane is referred to as:
Abduction
Moving the leg medially toward the body in a frontal plane is referred to as:
Adduction
Without strength training, a woman loses approximately half a pound of muscle per year. At the age of 30 Linda weighs 130lbs with a body fat percentage of 25%, which means she has 98 pounds of lean weight. If Linda weighs the same at age 50, approximately how many pounds of body fat will she have gained?
10 pounds of body fat
During the first two weeks of an exercise program, strength gains are typically a result of what adaptation?
Motor learning
Jim’s 1 repetition maximum for bench press is 100 pounds. If Jim follows the typical relative muscular endurance pattern, approximately what resistance should he be able to bench press for 10 repetitions?
75 pounds
What is the optimal amount of resistance for power exercises?
Moderate resistance
Jenna has not participated in an exercise program for 2 years. She wants to get back into a resistance training routine to gain strength and reduce her body fat percentage. How many times should you suggest she perform resistance training per week?
02/03/19
What is the minimum amount of time you should allow each muscle group to recover before performing resistance training with the same muscle group again?
48 hours
John performs 3 sets of 10 bicep curls with a 50-pound barbell. What is the training volume of his bicep curls?
1500 pounds
Janice is a 35-year-old woman who wants to improve her overall muscular fitness. When resistance training, how many repetitions should she perform per set?
08/15/19
Tim is a 25-year-old soccer player looking to improve muscular endurance. When resistance training, how many repetitions should he perform per set?
12 or more
Alan is a 28-year-old body builder looking to increase muscle size. When resistance training, how many repetitions should he perform per set?
06/12/19
Diana is looking to improve her hiking endurance. What are the main muscle groups that should be targeted?
Hip flexors and extensors
Diana is looking to improve her hiking endurance. What type of repetitions is right for her?
Low-moderate resistance, high repetitions.
John is in the Movement training phase of resistance training. What is an example of an exercise he should be performing at this time?
Body weight lunge
Tim is training to increase muscular strength. What percent of his 1 repetition maximum should he be training at to accomplish this goal?
70-90% of 1RM
What is the optimal training intensity when resistance training for hypertrophy?
70-80% of 1RM
What is the optimal training intensity when resistance training for muscular endurance?
60-70% of 1RM
How many days per week should a 13-year-old boy perform resistance training?
2-3 days/wk
What is the minimum amount of time a bout of aerobic exercise should last?
10 minutes
According to ACSM guidelines, what are the recommendations of cardiorespiratory exercise intensity and frequency for healthy adults?
Either a or c
Monica is a 40-year-old woman with a resting heart rate of 70 bpm. What is her Heart Rate Reserve (HRR)?
110 bpm
Michael is a 50-year-old man who has not exercised in 8 years. His fitness classification is “poor”. What should Michael’s heart rate stay between during cardiorespiratory exercise?
96-114 bpm
Michelle is a 30-year-old dancer who regularly exercises at a vigorous pace. Her fitness classification is “excellent”. What should Michelle’s heart rate stay between during cardiorespiratory exercise?
160-179 bpm
On the classical Borg Rate of Perceived Exertion scale, what level of exertion does a “6” represent?
Nothing at all
How many minutes should a client who is of an average fitness level exercise for per day?
30-90 minutes
How many minutes should a client who is of a poor fitness level exercise for per day?
20-30 minutes
You have identified a need for one of your clients to strengthen his posterior chain as a result of poor posture. What is the proper progression of suggested exercises?
Isometric contractions to dynamic ROM exercises
How many days a week should a new client exercise with intermediate experience, according to general guidelines?
3 to 4 sessions per week
Specificity of TRaining
only the muscles that are trained will adapt and change in response
SAID Principles
Specific adaptations to imposed demands
Progressive overload
increasing repetitions and adding resistance in 5% increments
FITT-VP
Frequency, intensity, time, type, volume, progression
FIRST
Frequency, intensity, repititions, sets, type
Microcycle
smallest training cycle time frame in periodization program– 2-4 weeks in length & focuses on one type of workout variable in that phase
Mesocycle
middle group of training cycle–combining these make up macrocycle– 2-6 mesocycles per year
Macrocycle
6-12 months– consists of micro&meso cycles
Multi-joint exercises
two or more muscle groups and joints during exercise ie: dead lifts, squats, bench press)
Single-joint exercise
isolation muscle group involving one joint ie: bicep curls, knee extensions, leg curls
Unilateral
exercises or movements involving one limb
Bilateral
exercises or movements involving both limbs
HIIT
alternative brief periods of high intensity followed by recovery periods–benefits in shorter time– include speed, endurance, recovery time, cardiovascular, insulin sensitivity, fat burning & increase metabolism. 2-3 non consecutive days per week to avoi
Steady state training
activity without rest intervals– low, mod, & high intensity
Circuit training
several continuous exercises in a short period of time– induces metabolic and CV responses that could improve aerobic capacity– strength building & muscular endurance
Plyometric Training
explosive exercises that target power development– start with quick stretch of fibers (eccentric phase) followed by fast shortening of the same fibers (concentric phase)
super-set
consecutive performance of two exercises either for the same or diff muscle groups
olympic lifting
total body resistance exercises that recruit most of the major muscle groups– most complex but most effective for increasing total-body power ie: clean and jerk, overhead squats
periodization
phasic manipulation of training variables to optimize desired physiological outcomes & reduction of over training– optimal training and recovery time
linear periodization
1) hypertrophy (high volume, short rest) 2)strength/power phase (reduced volume, increase resistance and rest 3) peaking phase ( low volume, high resistance, longer rest) 4) Recovery phase (low volume, low resistance)
training session components should include all 3 per session
warm-up (5-10) conditioning(20-60), & cool-down (5-10)
Warm-up
5-10 min, low to moderate cardio & muscular endurance * dynamic stretching, body weight movements, elliptical, treadmill, or cardio equip.
Conditioning
20-60 minutes of aerobic, resistance, neuromotor or sports specific
cool down
5- 10 minutes low to moderate cardio and muscular endurance activities
6 motor skill related components of physical fitness
agility, balance, coordination, reaction time, speed, & power
transfer specificity
resistance exercises have a certain amount of transfer to another activity–only 100% when performing exact targeted task
Detraining/ Reversibility
use it or lose it
Rhabdomyolysis
rapid breakdown of muscle tissue releasing proteins into bloodstream and potential harming kidneys – results from overtraining
Valsalva maneuver
moderate forceful exhalation against closed airway- like blowing up balloon- used to stabilize trunk in exercises like squat and deadlift–can be dangerous- rise in BP, HR
General Muscle Fitness
sets: 1-2 per exercise Reps: 8-15 per set Rest: 30-90 sec btwn sets Intensity: Varies
Endurance
Sets: 2-3 Reps: atleast 12 Rest: less than 30 sec Intensity: 60-70% 1RM
Hypertrophy
sets: 3-6 reps: 6-12 rest: 30-90 sec Intensity: 70-90% 1 RM
Power
Sets: 3-5 reps: 1-2 for single effort/ 3-5 for multiple effort events rest: 2-5 minutes Intensity: >90% 1 RM
Isometric Exercises strengthen muscle within __________ of position held. Most effective programs use _________-________ repetitions
15 degrees concentric-eccentric
VO2 MAx
Maximal oxygen consumption
VO2 Rest
resting oxygen consumption (=3.5)
VO2 reserve
oxygen uptake reserve =VO2 Max- 3.5
Target VO2
Vo2 max - Vo2 rest x %intensity + VO2 rest
MET
Metabolic Energy Equivalent– rate of energy expenditure while at rest that is equal to an oxygen uptake (VO2) of 3.5 =Vo2 / 3.5
Calories expended per minute formula using MET (kcal)
ERROR!
MHR formula
ERROR!
HRR formula
MHR - RHR
THR or Karoven Formula
ERROR!
Ventilatory Threshold (Vt1)
“crossover” point which blood lactate accumulates faster than can be cleared– breathing increases to expel CO2– “talk test’
Vetilatry Threshold (VT2)
can only be sustained for brief period of time- respiratory CO2 isnt enough due to accumulation of lactate–submaximal talk test & HR– only phase 3 and low-mod risk clients
ATP production via muscle fibers
- Creatine Phosphate 2. Anaerobic glycolysis 3. Aerobic oxidation
ATP
0-4 seconds (strenght & power)
ATP + PCr
0-10 seconds sustained power
ATP + PCr + Lactic Acid
0-90 seconds anaerobic power-endurance
Anaerobic energy systems
- dont require O2 - immediate short-term systems– first few minutes of exercise -ATP stored in muscle, PCr, & Anaerobic glycolysis
Aerobic system
-primarily uses carbs, fats, & proteins to produce ATP -longer than 30 min
Aerobic Oxidation
90 sec-3+ minutes aerobic endurance
Function-Health-Fitness-Performance Continuum
states progression 1. re-establish proper function 2. improve health 3. develop and advance finess 4. enhance performance
Functional Movement & Resistance training
Phase 1: Stability and Mobility training (function) Phase 2: Movement Training (Health) Phase 3: Load Training (fitness) Phase 4: Performance training
Cardiorespiratory training
Phase 1: Aerobic-base training (function) Phase 2: Aerobic-efficiency training (health) Phase 3: Anaerobic-endurance training (Fitness) Phase 4: Anaerobic-power training (Performance)
ACE-FIT model
Two principle training concepts (Cardiorespiratory & functional movement/resistance training) Each with four phases
Goal of Phase 1: functional Movement/resistance training (FMRT)
develop clients postural stability and proper movement patterns
Proximal Stability, phase 1, FMRT
lumbar spine region, COM, and core. Focus on TVA activation
Proximal mobility phase 1 FMRT
Hips and thoracic spine joints in all three planes to promote mobility
Phase 2 FMRT: Movement training 5 primary mvmnt patterns
-bend & lift -single-leg -pushing movements -pulling movements -rotational movements
Before adding resistance to movement patterns, client must demonstrate:
-proper body-weight exercises and form -core stabilization -control of COG -control of velocity of movement
Stages of learning
Cognitive (new skill), Associative (begin to master-need feedback), and Autonomous (effectively and naturally)
Phase 3: Load Training
used to enhance muscle hypertrophy, strength, & endurance
Phase 3: Use FITT-VP
Frequency: each major muscle group trained 2-3 days/week Pattern: rest intervals of 2-3 minutes between each set of reps * rest atleast 48 hours btwn sessions for any single muscle group
Phase 4: Performance Training
speed, agility, quickness, reactivity, and power
Cardiorespiratory Training (CRT)- Phase 1: Aerobic-base training
-sedentary or near-sedentary clients -work up to 3-5 dys per week, 20-30 mins RPE (exertion rate) of 3-4
Phase 2 CRT : aerobic-efficiency training
-aerobic intervals introducd at or just above VT1 or RPE 5– -increase ability to use fat as fuel source
Phase 3 CRT: Anarobic-endurance
-at or near VT2 -alternating between VT1, VT2, and above/below
Phase 4 CRT: Anaerobic-power training
-short, high intensity intervals, above VT2, RPE of 9 -overloads the fast glycolystic system and challenges phosphagen system -longer recovery periods needed
Static stretching
holding stretch at point of tightness for 15-60 seconds. repeat min. of 4 reps
Dynamic stretching
moving parts of body through a full ROM, gradually increasing reach/speed in controlled manner. used for warm-up or cool-down
Ballistic stretching
Bouncing or jerky type movements to reach muscles ROM limits– not used for general pop
Passive Stretching
assumes position and hods it with other part of body, partner assistance, or other apparatus (bands, towel, etc)
Proprioceptive neuromuscular facilitation (PNF)
stretching and contracting targeted muscle group. hold 20-70% voluntary contraction for atleast 6 sec, followed by 10-30 seconds of assisted stretch
Myofascial release
foam roller- eliminates general fascial restrictions- manual massage
Types of stretching that improve ROM
Static, Dynamic, & PNF
Squats: muscle groups
Agonist: Gluteus maximus & quads Secondary & synergists: hamstrings, erector spinae, TVA, Glut medius/minimus, abductors/adductors, soleus & gastrocnemius
Deadlift major muscle groups
Agonist: erector spinae (lower back), glut max, & hamstrings to extend hip joint. quads work to extend knee joint -adductor magnus stabilizes legs -core helps stabilize erector spinae & spine
Bench press: major muscle groups
Agonist: pectoralis major & minor, anterior deltoids & triceps Antagonist: biceps, posterior delts, rhomboids, & trapezius
fat soluble nutrients
VItamins A, D, E, & K
Water soluble nutrients
Vitamins B, C & Niacin
Daily macronutrient recommendations
carbs: 6-10 grams/kg protein: 0.8/kg *athletes range from 1.2-1.7g/kg Fats: 20%-35% of total kcals
Fluid-intake recommendation *2 hours prior to exercise *every 10-20 min during *following exercise
-500-600ml (17-20oz) -200-300ml (7-10) -450-675 ml for every 0.5 Kg of body weight lost or 16-24 oz for every pound
Hydration during exercise benefits
-less increase in HR -less increase in Body temp -improvement in cardiac strove volume& output, skin blood flow (sweat) -better blood volume -improved endurance, reduction in net muscle glycogen usage
Female athlete triad
- Disordered eating 2.Amenorrhea (absent periods) 3. Osteoporosis
