Exercise Delivery & Prescription Flashcards
What is the role of a physical preparation coach?
To increase the physical capacities to allow for enhanced domain-specific performance
Define who a coach is
Someone who’s job it is to teach people to improve at a sport, skill, or subject
List four essentials of communication
- Simple, direct language
- Relevant to the population
- Honest
- Constructive
List the key coaching behaviours
- Eye contact
- Positive body language and tone
- 360 degree PT
- Ask/collaborate
What are the five steps ASCA recommends to use for teaching an exercise?
- Name the exercise to be learnt
- Demonstrate the exercise two or three times
- Identify two or three points for the athlete to focus on
- Demonstrate the exercise numerous more times, until the athlete acknowledges understanding
- Athlete performs the exercise
When is it appropriate to cue a cognitive learner?
Between sets
When is it appropriate to cue an associative learner?
Between reps
When is it appropriate to cue an autonomous learner?
During reps
How long should each component of the communication loop take?
Describe: 2 mins
Demonstrate: 1 min
Cue: 30 sec
Debrief: 30 sec
‘Sniper’ coaching is described as what?
- Quality over quantity
- Accurate
- Patient
List the types of cues
- Internal (narrow)
- Internal (broad)
- External (near)
- External (far)
- Analogy
List beneficial feedback components
- Positive
- User-friendly (can be understood)
- Honest
- Specific
- Constructive (actionable)
- Goal-oriented
What are the three steps to the ASCA feedback model?
1) Brief positive praise
2) Positive reinforcer
3) Corrective reinforcer (add in a simple cue at the end)
What are the three learning stages?
- Cognitive
- Associative
- Autonomous
List the FITT principles
- Frequency
- Intensity
- Time
- Type
What is a typical training frequency for someone with a low training age?
2-3 days per week
What is a typical training frequency for someone with a high training age?
3-5 days per week
What is a typical training intensity for someone with a high training age?
Moderate - High
What is a typical training intensity for someone with a low training age?
Moderate
What is a typical training time for someone with a low training age?
30-45 mins
What is a typical training time for someone with a high training age?
45-70 mins
What is a typical training type for someone with a high training age?
Mixed or separate resistance and conditioning
What is a typical training type for someone with a low training age?
Mixed resistance and conditioning
List the training principles
- Specificity
- Progressive overload
- Variety
- Reversibility
What are the principles of SAID
- Specific
- Adaptations
- Imposed
- Demands
What are the variables that can be progressively overloaded?
- Sets, repetitions, load
- Training frequency
- Technical demands
- Total training time
What is the purpose of progressive overloading?
To continue to make adaptations by increasing training demand
What is the purpose of providing variety in training?
To enhance adaptations and increase enjoyment
What training element are usually varied in programming?
- Sets, repetitions, load
- Tempo
- Exercise
Describe a typical program structure
- Warm-Up
- Power Exercises
- Maximal Strength
- Assistance Lifts
- Rotator Cuff and Trunk Stability (+Conditioning)
Why are power exercises and maximal strength exercises performed at the start of a program?
- Must be fresh to maximise adaptations
* Greatest injury risk if not performed correctly/fresh
What is the purpose of a needs analysis?
To decide what the key focus of a training program is
List three considerations of a needs analysis
- Athlete/client’s goals
- Training age/stage
- Physical and physiological profiling
What are the five stages/levels for training ASCA recognises?
1) Introduction to bodyweight exercises - competency
2) Loading bodyweight exercises with soft resistances - adaptations
3) Introduction to barbell exercises - competency
4) Loading and variety of barbell exercises - adaptations
5) Addition of more advanced loading strategies –more advanced adaptations
6) More individual and specific loading strategies/exercises
What elements are assessed during physical and physiological profiling
- Range of motion
- Strength & power
- Energy systems
- Injury history
What sport/activity considerations are applicable during a needs analysis?
- Movement patterns of the sport/activity
- Physical and physiological requirements
- Common injury sites and mechanisms
List four justifications for exercise selection
- Specific adaptation
- Muscle balance
- Sport relevance
- Increase skill
What factors affect training frequency?
- Training age
- Sport Season and Availability
- Training Load and Modality
- Other training
Define muscle endurance training
The ability to perform numerous muscle contraction with minimal fatigue
Define hypertrophy training
Exercises used to increase muscle mass
Define muscle strength training
Exercise to increase the ability to exert as much force as possible
Define power training
Exercise to increase the ability to exert force quickly
