Exercise Programming Flashcards
Two principle training components of ACE IFT
Functional movement and resistance training
and
cardiorespiratory training
= Function - Health - Fitness - Performance
Four Phases of Functional Movement and Resistance Training
Phase 1: Stability and Mobility Training
Phase 2: Movement Training
Phase 3: Load Training
Phase 4: Performance Training
Four Phases of Cardiorespiratory Training
Phase 1: Aerobic Base Training
Phase 2: Aerobic Efficiency Training
Phase 3: Anaerobic Endurance Training
Phase 4: Anaerobic Power Training
Progression
Systematic process of applying overload
Functional Movement and Resistance Training Phase 2: Focus
Movement training focuses on developing movement efficiency, essentially teaching clients to perform five primary movements effectively in all three planes
- Emphasize proper sequencing of movements and control of center of gravity
- Use gravity and light resistance to teach proper movement
- Movement screens can be performed
Functional Movement and Resistance Training Phase 1: Goals
To facilitate the development of the stability–mobility relationship within the kinetic chain
- promote proximal stability within lumbar spine, then moves through axial skeleton towards proximal mobility to the more distal segments
- Teach clients to find and hold a neutral posture
- Address muscle weakness and imbalance
- Core and balance training
- Emphasize supported surfaces
Overload
Strategically applying increased load on a tissue or system above and beyond the point at which that tissue or system is normally loaded
Principle of Specificity
Only the physiological systems emphasized during a training program will improve
- train specifically for what you want to improve
Diminishing Returns
The rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential
Reversibility
There will be a loss in function experienced after the cessation of a training program
Relative Strength
Maximum force a person can exert relative to his/her body weight
Relative strength = absolute strength/body weight
Absolute Strength
Greatest amount of weight that can be lifted at one time = 1-RM
SAID Principle
Specific Adaptation to Imposed Demands:
The body will adapt to challenges as long as program progressively overloads system being trained
Cardiorespiratory Training Phase 1: Focus and Goals
FOCUS
- Create positive experiences
- No assessments needed
- Exercise performed below the Talk Test threshold
GOALS
- Steady-state exercise in Zone 1, below VT1
- Intensity gauged by Talk Test threshold or RPE of 3–4
Cardiorespiratory Training Phase 3: Focus and Goals
FOCUS
- Achieving competitive goals during endurance events
- Administer Submaximal Talk Test and VT2 Threshold Test to determine heart rates at VT1 and VT2
GOALS
- Train mostly in Zone 1 for high training volume –> 80% of training in Zone 1
- Longer Zone 2 intervals
- Short, high-intensity intervals in low Zone 3
Cardiorespiratory Training Phase 4: Focus and Goals
FOCUS
- Improve anaerobic power to improve speed during endurance competitions
- Administer Submaximal Talk Test and VT2 Threshold Test to determine heart rates at VT1 and VT2
GOALS
- Training volume similar to Phase 3 –> 80% of training in Zone 1
- Progress Zone 3 intervals to short, very high-intensity anaerobic power intervals focused on speed or short bursts
Breakdown Training
Extending each exercise set with a few post-fatigue repetitions: reduce resistance by 10–20% and perform as many additional repetitions as possible (e.g. 3–5) to attain deeper level of muscle fatigue
Advanced training method used to enhance muscle hypertrophy
Proper progression of plyometric drills
Jumping in place Single linear jumps Multiple linear jumps Multidirectional jumps Hops and Bounds Depth jumps
What percentage of 1-RM can someone usually perform 10 repetitions?
75% 1-RM
If someone’s 1-RM is 100 lbs, then they can perform 10 reps with 75 lbs (75% of their 1-RM)
General Training Frequency Guidelines
Beginner: 2–3 times per week
Intermediate: 3–4 times per week
Advanced: 4–7 times per week
Primary vs Assisted Exercises
Primary: involve multiple muscles from one or more of the larger areas that span two or more joints (e.g. squat, shoulder press)
= multijoint
Assisted: involved smaller muscle groups from more isolated areas that span one joint
= single-joint
Appropriate Program Progressions
Uniplanar movement machines –> Multiplanar
Supported machines –> unsupported
Muscle isolation exercises –> Multijoint
Bilateral, fixed-level machines –> unilateral, free-moving machines
Repetition-Volume Calculation
Volume = sets x repetitions
for either muscle group or session
Load-Volume Calculation
Volume= exercise weightload x reps x sets
for either muscle group or session
General Muscle Fitness
sets, reps, rest, intensity
Sets: 1–2
Reps: 8–15
Rest interval: 30–90 seconds
Intensity: Varies
Muscular Endurance (sets, reps, rest, intensity)
Sets: 2–3
Reps: ≥12
Rest interval: ≤30 seconds
Intensity: 60–70% 1-RM
Usually assessed by an increased number of repetitions performed with a submaximal resistance
Muscular Hypertrophy (sets, reps, rest, intensity)
Sets: 3–6
Reps: 6–12
Rest interval: 30–90 seconds
Intensity: 70–80% 1-RM
Muscular Strength (sets, reps, rest, intensity)
Sets: 2–6
Reps: ≤6
Rest interval: 2–5 minutes
Intensity: 80–90% 1-RM
Muscular Power (single-effort) (sets, reps, rest, intensity)
Sets: 3–5
Reps: 1–2
Rest interval: 2–5 minutes
Intensity: >90% 1-RM
Muscular Power (multiple-effort) (sets, reps, rest, intensity)
Sets: 3–5
Reps: 3–5
Rest interval: 2–5 minutes
Intensity: >90% 1-RM
Recommended training tempo for reps
six-second repetition tempo (!)
Concentric action: 1–3 seconds
Eccentric action: 2–4 seconds
Recommended rest intervals
If interested in maximizing muscle size, 30 to 90 seconds
One minute is generally fine
Shorter rest intervals increase cardiovascular and metabolic responses both during and after sessions
Double-Progressive Training Protocol
Increase reps first, then increase weightload (5% increments)
Beth is a 28-year-old woman who is looking to improve her overall fitness. How long should she rest for in between sets on a leg press exercise?
30–90 seconds
A person exercising for the purpose of general fitness should rest for 30-90 seconds in between sets of a resistance exercise
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
When training for muscular strength it is recommended to train at an intensity of between 70 and 90 percent of your 1RM, and for optimal strength development 80-90%.
During the first two weeks of an exercise program, strength gains are typically a result of what adaptation?
Motor learning
Most strength increases in the first two weeks of a training program are typically due to increased motor unit recruitment within the nervous system as opposed to an increase in muscle size, which comes later.
How many times per week should a new client be training?
A person who is not currently training or is just beginning should start out exercising between 2 and 3 times per week.
How long does it take for someone to lose strength gains?
At about one-half the rate that it was gained.
For example: if someone increased leg press strength 50% over a 10-week period, they would lose half the strength gain after 10 weeks and all of it after 20 weeks without training
Macrocycle
Overall timeframe for specific periodization cycle
Typically six to twelve months long
Mesocycles
Shorter-term goals within macrocycles
Typically three to six months long
Microcycles
Short-term goals within mesocycles
Typically two to four weeks in length
Linear Periodization
Provides a consistent training protocols WITHIN each microcycle and changes the training variables AFTER each microcycle
Undulating Periodization
Provides different training protocols DURING the microcycles in addition to changing the training variables AFTER each microcycle
Unilateral vs bilateral movements
Unilateral exercises are performed with one arm or a leg at a time. Bilateral exercises are performed with both arms or both legs at a time.
FIRST Guidelines
Frequency Intensity Repetitions Sets Type
Progression for Phase 2: Movement Training
Increased repetitions and sets, then adding more advanced movement-training exercise and some initial external loads, such as elastic resistance, medicine balls, or cables
Functional Movement and Resistance Training Phase 2: Timeline
Two weeks to two months, depending on each clients each initial level of movement and their rate of progression.
What is a disadvantage of circuit training?
The use of lower weightloads (typically 40–60% 1-RM) due the cumulative effects of early continuous resistance exercise.
In muscular strength training, how long should you wait before working out the same muscle group?
72 hours
What is hypertrophy?
The physiological process of muscle-fiber entanglement (increased contractile proteins and cell sarcoplasm) that results from progressive resistance exercise
Difference between strength training and muscular training
Strength training performed during the load-training phase (phase 3) increases muscular force production but does not specifically address the period of time during which force is produced.
Power training enhances the velocity of force production by improving the ability of muscles to generate a large amount of force in a short period of time
Stretch-Shortening Cycle
An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle
Movement-Pattern Progressions for Velocity Training
Linear-Forward Lateral Backpedal Rotational Crossover/Cutting/Curving
Speed Strength vs Speed Endurance
Speed strength is the ability to develop force at high velocities and relies on a person’s reactive ability
Speed endurance is the ability of an individual to maintain maximum velocity over an extended time period, such as a sprinter running at all-out velocity for 20 seconds
Training Variables for Speed and Agility Drills
Beginner: 15–30 seconds, <70% max intensity or effort (glycolytic system)
Intermediate: <10 seconds, >90% max intensity or effort (phosphagen system)
Advanced: 10–60 seconds, >70–90% max intensity or effort (glycolytic/phosphagen systems)
At what point in a maximal aerobic capacity assessment are carbohydrates the primary source of fuel?
After reaching the first ventilatory threshold
How many contacts per session should an intermediate client be completing with low intensity drills?
For low intensity drills, clients at an intermediate level should be making 100 to 150 contacts per session.
During exercise which type of stretching technique is usually performed?
Dynamic stretches are usually performed during the exercise phase of a workout session.
Aerobic Interval Training
Bouts of steady-state exercise performed at higher intensities for sustained periods, typically a minimum of three minutes, followed by a return to lower aerobic intensities for the recovery interval
exercise-to-recovery ratio between 1:2 and 1:1
How much cardiorespiratory exercise should be performed per week?
150 minutes of moderate-intensity aerobic physical activity, or 75 minutes per week of vigorous-intensity aerobic physical activity
strength-training two days per week
FITTE meaning
Frequency Intensity Time Type Experience/enjoyable (cardiorespiratory exercise)
Cardiorespiratory Recommendations for Healthy Adults
Moderate-intensity (40–60% VO₂R or HRR)
- minimum of 5 days/week
Vigorous-intensity (≥60% VO₂R or HRR)
- minimum of 3 days/week
Combination of both
- 3–5 days/week
How do you calculate Session RPE?
Frequency of sessions/week x duration of sessions x RPE
- if client works out three times per week, at twenty minutes a session, at an RPE of 5, their session points would be 300
- could progress/overload a client by increasing session RPE points
What are METs?
Metabolic equivalents
<3 METs: light
3–6 METs : moderate
>6 METs: vigorous
Three-Zone Intensity Model of Cardiorespiratory Training
Zone 1 (low to moderate exercise): HR below VT1 Zone 2 (moderate to vigorous exercise): HR from VT1 to just below VT2 Zone 3 (vigorous to very vigorous exercise): HR at or above VT2
Which exercise variable of cardiorespiratory training is the most appropriate to manipulate initially?
Exercise duration, building sessions by 10% or five to ten minutes every week or two over the first four to six weeks
What is the final stage of stability and mobility training?
Static balance is the goal and final stage of stability and mobility training. Once a person reaches static balance they can move on to resistance programs and progressions.
Which training variable is the most important to monitor with new clients?
Intensity
How long should a client perform self-myofascial release over a tender region?
30 to 60 seconds
How long should an agility drill last for a beginner?
A beginner should perform at less than 70% of their maximum effort for a period of 15-30 seconds.
Using the progressive-repetition approach in body-weight training, how long would it take for the strength-building stimulus to diminish in a bodyweight exercise set?
Body-weight exercise progression is accomplished by performing more repetitions rather than adding resistance. Once the exercise set exceeds 100 seconds, the strength-building stimulus diminishes.
One of your new clients has metabolic syndrome. He has been cleared for exercise by his physician. Which of the following recommendations are best suited to begin training your new client?
Clients with metabolic syndrome should start out with low intensity activities and resistance training twice a week. They should also target 200 to 300 minutes per week for between 3 to 5 days.
Your client mentions that he has lower back pain and certain movements really aggravate it. In this situation what is the correct strategy to deal with pain or any underlying pathologies?
Trainers need to stay within their scope of practice and refer clients out to a more qualified healthcare professional if there is pain or an underlying pathology present.
What is considered the easiest method for assessing a client’s exercise intensity?
Talk Test
What is the objective of myofascial release technique?
To inhibit the tension in a muscle by stimulating the GTO to bring about autogenic inhibition
What is the appropriate exercise intensity for a sporadic exerciser with a fair to average fitness classification?
74% to 84% MHR
What is the recommended frequency of resistance training generally accepted by ACSM for healthy adults?
ACSM gives a general guideline of 2-3 days of resistance exercise per week for healthy adults.
What are the prime movers in hip extension (leg curl)?
Gluteus maximus, hamstrings and gastrocnemius
A proper warm up should always consist of how many minutes?
5 to 10 minutes
When training your client to improve her speed and agility, she performs high intensity drills for 15-30 seconds at an intensity level for 70% of her maximal effort. Which of the following energy systems is predominant during this drill?
Glycolytic system
What should you to do to prevent DOMS when working with a new client?
Progress resistance from low-intensity to moderate-intensity over first five to ten training sessions
The Performance training phase should last at least how long?
Four weeks
What is the recommended time a client should spend on aerobic exercise per day as a general recommendation?
30 to 60 minutes per day
What is RICE?
Rest Ice Compression Elevation (RICE) is considered an effective early intervention strategy for an acute injury.
What weight does a client need to be able to squat in order to progress to high-intensity, lower-body plyometric drills?
1.5 times their body weight or complete five squat repetitions with 60% of their own body weight in five seconds.
What is the amortization phase of muscle contraction?
The amortization phase (between eccentric and concentric actions) allows the body’s reflexive response to concentrically contract a muscle after it has been rapidly stretched. This allows for greater power as the elastic energy built up in the eccentric phase can then be distributed immediately into concentric contraction.
