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EXSS1010 > Exercise Delivery & Prescription > Flashcards

Exercise Delivery & Prescription Flashcards

1
Q

What is the role of a physical preparation coach?

A

To increase the physical capacities to allow for enhanced domain-specific performance

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2
Q

Define who a coach is

A

Someone who’s job it is to teach people to improve at a sport, skill, or subject

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3
Q

List four essentials of communication

A
  • Simple, direct language
  • Relevant to the population
  • Honest
  • Constructive
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4
Q

List the key coaching behaviours

A
  • Eye contact
  • Positive body language and tone
  • 360 degree PT
  • Ask/collaborate
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5
Q

What are the five steps ASCA recommends to use for teaching an exercise?

A
  • 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
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6
Q

When is it appropriate to cue a cognitive learner?

A

Between sets

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7
Q

When is it appropriate to cue an associative learner?

A

Between reps

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8
Q

When is it appropriate to cue an autonomous learner?

A

During reps

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9
Q

How long should each component of the communication loop take?

A

Describe: 2 mins
Demonstrate: 1 min
Cue: 30 sec
Debrief: 30 sec

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10
Q

‘Sniper’ coaching is described as what?

A
  • Quality over quantity
  • Accurate
  • Patient
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11
Q

List the types of cues

A
  • Internal (narrow)
  • Internal (broad)
  • External (near)
  • External (far)
  • Analogy
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12
Q

List beneficial feedback components

A
  • Positive
  • User-friendly (can be understood)
  • Honest
  • Specific
  • Constructive (actionable)
  • Goal-oriented
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13
Q

What are the three steps to the ASCA feedback model?

A

1) Brief positive praise
2) Positive reinforcer
3) Corrective reinforcer (add in a simple cue at the end)

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14
Q

What are the three learning stages?

A
  • Cognitive
  • Associative
  • Autonomous
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15
Q

List the FITT principles

A
  • Frequency
  • Intensity
  • Time
  • Type
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16
Q

What is a typical training frequency for someone with a low training age?

A

2-3 days per week

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17
Q

What is a typical training frequency for someone with a high training age?

A

3-5 days per week

18
Q

What is a typical training intensity for someone with a high training age?

A

Moderate - High

19
Q

What is a typical training intensity for someone with a low training age?

A

Moderate

20
Q

What is a typical training time for someone with a low training age?

A

30-45 mins

21
Q

What is a typical training time for someone with a high training age?

A

45-70 mins

22
Q

What is a typical training type for someone with a high training age?

A

Mixed or separate resistance and conditioning

23
Q

What is a typical training type for someone with a low training age?

A

Mixed resistance and conditioning

24
Q

List the training principles

A
  • Specificity
  • Progressive overload
  • Variety
  • Reversibility
25
Q

What are the principles of SAID

A
  • Specific
  • Adaptations
  • Imposed
  • Demands
26
Q

What are the variables that can be progressively overloaded?

A
  • Sets, repetitions, load
  • Training frequency
  • Technical demands
  • Total training time
27
Q

What is the purpose of progressive overloading?

A

To continue to make adaptations by increasing training demand

28
Q

What is the purpose of providing variety in training?

A

To enhance adaptations and increase enjoyment

29
Q

What training element are usually varied in programming?

A
  • Sets, repetitions, load
  • Tempo
  • Exercise
30
Q

Describe a typical program structure

A
  • Warm-Up
  • Power Exercises
  • Maximal Strength
  • Assistance Lifts
  • Rotator Cuff and Trunk Stability (+Conditioning)
31
Q

Why are power exercises and maximal strength exercises performed at the start of a program?

A
  • Must be fresh to maximise adaptations

* Greatest injury risk if not performed correctly/fresh

32
Q

What is the purpose of a needs analysis?

A

To decide what the key focus of a training program is

33
Q

List three considerations of a needs analysis

A
  • Athlete/client’s goals
  • Training age/stage
  • Physical and physiological profiling
34
Q

What are the five stages/levels for training ASCA recognises?

A

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

35
Q

What elements are assessed during physical and physiological profiling

A
  • Range of motion
  • Strength & power
  • Energy systems
  • Injury history
36
Q

What sport/activity considerations are applicable during a needs analysis?

A
  • Movement patterns of the sport/activity
  • Physical and physiological requirements
  • Common injury sites and mechanisms
37
Q

List four justifications for exercise selection

A
  • Specific adaptation
  • Muscle balance
  • Sport relevance
  • Increase skill
38
Q

What factors affect training frequency?

A
  • Training age
  • Sport Season and Availability
  • Training Load and Modality
  • Other training
39
Q

Define muscle endurance training

A

The ability to perform numerous muscle contraction with minimal fatigue

40
Q

Define hypertrophy training

A

Exercises used to increase muscle mass

41
Q

Define muscle strength training

A

Exercise to increase the ability to exert as much force as possible

42
Q

Define power training

A

Exercise to increase the ability to exert force quickly

EXSS1010 (2 decks)

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