Exercise Prescription Flashcards
Therapeutic Exercise/ Exercise Prescription
Systematic, planned performance of movements, postures and physical activities
ICF is now referred to as
Needs analysis
Exercise parameters is now referred to as
Exercise order Frequency Load & Reps Volume Rest periods
SAID
Specific Adaptation to Imposed Demands
Type of demand placed on the body dictates the adaption
Incorporate exercises that mimic the desired movement pattern
Encourages sport specific muscle recruitment
“You get what you train for.”
Exercise Rx principles (3)
1) Specificity
2) Overload
3) Progression
Overload
Applying a stimulus greater than what is accustomed to
Methods to overload
Intensity (load)
Volume (reps/sets)
Rest period
Complexity
Progression
The practice of progressively increasing the intensity of training
Promotes long-term levels of higher performance
Systematic, gradual, and goal-oriented = Periodization
Resistance Training Program Design Variables
1) Needs analysis
2) Exercise selection
3) Exercise order
4) Frequency
5) Training load and reps
6) Volume
7) Rest period
Needs analysis: Sport assessment
Movement analysis - desired activity (muscle groups)
Physiological analysis - which pathway we’re using
Injury analysis
Needs analysis: Athlete assessment
1) Training status
2) Training goal
3) Physical testing
Metabolic pathways used depend on (2)
Event duration
Event intensity
Duration/Intensity for Phosphagen system
0-6s
High
Lifting a 25lb baby overhead
Duration/Intensity for Glycolysis system
6s-2m
Moderate
Climbing a flight of stairs
Duration/Intensity for Aerobic Physphorylation system
> 2 min
Low
Dog walking or Running long distances
Classification of training status by (2)
Current level of preparedness
Exercise history
5 factors to classify status of training
1) Current program
2) Training age
3) Frequency
4) Training
5) Technique experience and skill
How are goals determined (2)
Sport assessment and personal goals
Example test of strength
10 RM leg press
Example test of power
Margarita stair climb
Example test of muscle endurance
Max rep pushups
Example test of balance
Y balance
Example test of CV endurance
400 m walk
2 factors that guide the selection of exercises
1) Movement analysis of the activity
- Characteristics of goals
- Balance of agonist/antagonists
2) Patients technique experience
- Determines the type of exercises to start
Exercise types:
Assistance - one primary joint
Core - multi joint, large muscle area
Structural - postural stabilization
Power - Performed explosively
Which exercise is sport sport specific?
Dead lift
Which exercise requires the least knowledge of technique?
Leg press
Exercise order within one training session (3)
Power –> Core –> Assistance
Alternated
Circuits/Supersets/Compound sets
Power –> Core –> Assistance
- High to low skill
- High to low muscle recruitment
- High to low explosiveness
Power clean
Back squat
Leg press
Knee extension
Alternated
Allows athlete to recover more fully between exercises
- Active rest
- Good for untrained
What is active rest?
Using the rest period to work another muscle group. Great for beginners.
Examples of alternated:
LE vs. UE
Leg press –> lat pull down –> split squat –> chest press
Push vs. Pull
Chest press –> lat pull down –> shoulder press –> row
Circuit training
When the rest period is minimal between all exercises (<30s)
(10 leg press –> 10 lap pull down –> 10 squats –> 10 pushups) x3
Supersets
When a pair of exercises that stress opposing muscle groups are performed w/ minimal rest
(10 leg curl –> 10 knee ext) x 3
Compound sets
Like a superset, except same muscle group
(10 lat pull down –> 10 seated row) x3
*Most demanding, advance!
High to low skill regardless of arrangement!
Older adults recommendations for RT
Frequency: at least 2 days/week
Intensity: moderate RPE 5-6/10, vigorous RPE 7-8/10
Type: progressive RT 8-10 exercises invovled major muscle groups
WB (stair climbing)
Volume: 8-12 reps
Training Frequency
# of training session in a week Factors: 1) status 2) load/exercise type 3) sport season
How many days of recovery?
At least 1 but not more than 3 between stresses on the same muscle group
What needs more recovery time? Strength or Endurance?
Strength
Load
Weight assigned
Reps
of times the exercise performed
Loads and reps relationship
Inverse
Strength load and reps
> 85%
<6
Power load and reps
80-90%, 1-2
75-85% 3-5
At high velocity the force production is lower
At lower velocity the force production is higher
Hypertrophy load and reps
67-85%
6-12
Muscular endurance load and reps
<67%
>12
Progression of load
2-for-2 rule
If 2 or more reps can be performed over the signed rep goal in the last set in 2 consecutive workouts, weight should increase
Increase load for smaller weaker less trained
UE and LE
UE: 2-5.5 lbs
LE 5-10 lbs
Increase load for larger stronger more trained
UE and LE
UE: 5-10 lbs
LE: 10-15+ lbs
Volume types (2)
Rep volume: total # of reps
Load volume: sets x reps x weight
One set can be done at the beginning, but need to increase it later
Rest periods
Strength: 2-5 mins
Power: 2-5 minutes
Hypertrophy: 30s-1.5 mins
Endurance: <30s (more advanced)
Periodization
Systematic variations in a training program organized by goals
Even if progressive overload is used, can still plateau or overtrain
Optimizes the training stimulus
Periodization breakdown (cycles/time)
Macrocycle - entire training duration
Mesocycle/Periods - weeks to months
Microcycles/Phases - days to weeks
Training sessions
Periodization breakdown (periods/goals)
Periods - preparation, transition, competition
Phases - muscular endurance, hypertrophy
Why start with endurance?
To build tolerance for heavier weights
Safety, build skill
