Exercise selection & Order Flashcards
What are the five acute programming variables that must be included in any program?
Choice of exercise, order of exercise, intensity, volume, and rest.
They are also referred to as quantity or quality variables.
What distinguishes quantity and quality acute programming variables?
Quality variables influence the characteristics of the exercise and how much it matches the goal. Quantity variables indicate how much exercise is performed.
Why is rest considered a unique acute programming variable?
Rest influences both the quality and quantity of exercise. Shortening rest periods can shift an exercise from a non-steady state to a more steady state.
How can rest act as a quantity variable?
Rest directly influences how much exercise you can perform.
For example, in resistance training with no rest between decreasing intensity sets (like drop sets), both the intensity (quality) and the total amount of work done (quantity) are affected.
What should you consider regarding the work-to-rest ratio in programming?
The exact same programming with different work-to-rest ratios can target entirely different bioenergetic systems.
Why is the choice of exercise considered a critical programming variable?
It’s critical because it shows whether you understand which exercise is best to achieve a specific outcome.
What makes an exercise a good choice?
A good exercise is specific, targets the right muscles, and considers the appropriate mechanics and range of motion.
What are some reasons why an exercise should NOT be chosen?
Because it’s popular or trendy, because everyone else is doing it, or solely because a famous coach or athlete endorses it.
Explain the importance of specificity in exercise selection.
The principle of specificity dictates that training should closely resemble the desired outcome.
The study showed that while deep front and back squats improved deep back squat strength, quarter squats actually decreased performance in the deep back squat.
How does the specificity principle relate to velocity of action?
Specificity extends to the speed at which the exercise is performed.
General exercises might target the right muscles for a fast movement like a swim push-off, but because they are slow, they don’t address the high velocity required.
What should you consider when choosing exercises based on a needs analysis?
Chosen exercises should reflect the characteristics identified in the needs analysis.
What are general exercises?
General exercises train some of the characteristics identified in the needs analysis but may not perfectly mimic the performance.
What are specific exercises?
Specific exercises should look very much like the performance and use the same muscles.
Define core exercises according to this lecture.
Core exercises are the most important exercises. They have high training efficiency, are almost always multi-joint, and train multiple muscles.
Define assistance exercises.
Assistance exercises are supplementary to the core exercises and can be either multi or single joint.
Summarize the findings of the study comparing core exercises to assistance exercises.
The core exercise group showed greater increases in squat and extension strength, and vertical jump height, compared to the assistance group.
However, it’s dangerous to conclude that core exercises should always replace assistance exercises.
Explain the concept of compensation strategies.
A compensation strategy occurs when an individual shifts the load from the desired muscles to other muscles due to a physical limitation.
How do compensation strategies potentially impact the effectiveness of core exercises for individuals with prior ACL injuries?
Individuals with ACL reconstructions may exhibit compensation strategies during squat exercises, showing a lesser knee extensor moment.
Describe the findings of the study that added leg extensions to a core exercise program for ACL reconstruction patients.
The group that added leg extensions showed significantly better quadriceps recovery and a higher rate of return to sport.
This suggests that targeted assistance exercises can be crucial for addressing specific weaknesses.
What are the general characteristics of non-ballistic exercises?
Non-ballistic exercises tend to involve slower movements and a larger range of motion.
What are the general characteristics of ballistic exercises?
Ballistic exercises involve faster movements and typically use lesser resistance.
What is the general guideline for the order of core and assistance exercises in a training program?
Core exercises should come before assistance exercises to avoid fatiguing those muscles first.
What is the general guideline for the order of ballistic and non-ballistic exercises?
Ballistic exercises should come before non-ballistic exercises to allow for better speed of contraction.
Define microcycles.
Microcycles are typically seven to twelve day stretches of training sessions.
Define mesocycles.
Mesocycles are a phase within a macrocycle, such as GPP, SPP, competition, and rest/active rest.
Define macrocycles.
A macrocycle represents the entire training cycle, which could range from a year to several years.
What are blocks in the context of training?
Blocks are chunks of microcycles within a mesocycle that have a different training priority.
What is a common problem in exercise prescriptions for active healthy adults?
A common problem is too many exercises, suggesting uncertainty about effective exercises.
What is the principle regarding the number of exercises needed in a program?
The principle is that the fewest exercises needed should be used, with a clear reason for each exercise.
Is constant variation of exercises within microcycles generally necessary or recommended?
Generally, it is not necessary. Variation is more relevant between blocks with different training priorities.
