exercise principles, periodization, program safety Flashcards
for a desired adaptation to occur in the body, stress must be appropriately and specifically applied
specificity
a training stress that challenges a physiological system above the level to which it is accustomed
overload
stress applied must continually be perceived as new for any physiological system to adjust
progression
proper application of the principle of overload helps the client
surpass or avoid training plateaus
an example of the principle of specificity is t use a contrast set if your goal is _____ or a superset of the same muscle group if your goal is _____
improve strength, power
hypertrophy
principle of overload can be applied by manipulating various training components such as
intensity, duration and volume, frequency, rest intervals, exercises performed
proper application of the principle of progression maintains _____ and optimizes _____
client safety
goal attainment
the magnitude of progressions employed in a training program will be influenced by several factors, including
training tenure (experience)
current physical condition
genetic potential
nutrition and recovery
initial improvement in physical fitness level but lack of new overload causes
little change
continued improvement in physical fitness level due to
progressive overload
represents the concept that the body adapts more efficiently when adaptations are strategically built upon each other
periodization
periodization reflects a logical method of organizing training into
sequential phases and cyclical time periods
periodization allows adaptation residuals to be strategically built upon each other for
maximal gains overtime
desired adaptive responses associated with training are referred to as
super compensation
the super compensation curve reflects
a period of time when work capacity/performance is acutely elevated
3 phases of super compensation curve
fatigue and recovery
super-compensation
return to pre-load level
longevity of common residual training effects:
aerobic endurance effects
30 +/- days
longevity of common residual training effects:
maximal strength effects
30 +/- days
longevity of common residual training effects:
anaerobic endurance effects
18 +/- 4 days
longevity of common residual training effects:
strength endurance effects
15 +/- 5 days
longevity of common residual training effects:
maximal speed effects
5 +/- 3 days
one of the professionals most important jobs is to
make sure all participants remain safe when engaged in supervised physical fitness
failure to follow proper protocols can be considered
professional negligence
applying volume and intensity appropriately for a client just starting a resistance training program is key to
limiting injury and maximizing adherence
with a beginner, intensities should start of _____ and repetition ranges are often _____
moderate
10-15 range
factors to consider for creating a safe training environment
clients acute condition (hydration, mental distraction, illness, hypoglycemia, excess fatigue, postural adjustments)
environment temp and humidity
clear work space
equipment condition
proper supervision
dehydration increases the risk for
heat cramps, heat exhaustion, heat stroke
heat exhaustion symptoms
faint/dizzy
headache
profuse sweating
irritability
weak, rapid pulse
shallow breathing
pale, cool, clammy skin
nausea, vomiting
muscle cramps
heat exhaustion treatment
lie down in cool shaded or air-conditioned area
drink water
use caution when standing, apply cold compresses
heat stroke symptoms
absence of sweating
pulsating headache
red, hot, dry skin
high body temp: >103
nausea, vomiting
strong, rapid pulse
confusion
convulsions
may lose consciousness
heat stroke treatment
dial 911
take action to cool, cold area, wrap in wet towel, sponge with cool water
Which exercise principle dictates that training stresses must challenge a system over the level it is accustomed to for adaptations to occur?
a. Specificity
b. Overload
c. Progression
d. Acuity
b
Which of the following adaptations has the shortest longevity?
a. Maximal speed
b. Aerobic endurance
c. Anaerobic endurance
d. Maximal strength
a
____reflects a logical method of organizing training into sequential phases and cyclical time periods to allow for residual adaptation responses to staircase progressively.
periodization
True or False? Desired adaptive responses associated with training are referred to as supercompensation.
true
True or False? Maximal strength gains usually only last about 7-10 days following supercompensation
false
Identify at least three potential factors that can dictate the magnitude of progressions used in a training program.
a. training tenure
b. current physical condition
c. genetic potential
d. nutrition
e. recovery
Identify at least three training components that can be manipulated to ensure the principle of overload is appropriately applied within a program.
a. intensity
b. duration
c. volume
d. frequency
e. rest intervals
f. exercises performed
Identify at least three factors to consider when creating a safe training environment.
a. the client’s acute condition
b. environmental temperature and humidity
c. establishing a clear work space
d. ensure equipment is operating correctly
e. proper supervision and spotting
