final Flashcards
acute training variables for flexibility training
frequency- 2 days per week, everyday if static and passive.
intensity- through range of motion to below pain threshold, moderate contraction of PNF-type
time- 2min, no longer than 30s at a time. 15-30min per session
type- end of ROM, one exercise per body part, PNF. 10-12 exercises
components of functional movement screen
Active straight leg raise
trunk stability push up
shoulder mobility
deep squat
in line lunge
hurdle step
rotary stability
Five I’s of isolated stretching
Identify- specific muscle to be stretched
Isolate- use precise localized movements
Intensify- the contractile effort
Innervation- reciprocal innervation contracting of muscle which is neurologically encouraged to contract
Inhibition- reciprocal inhibition reaction of muscle which is neurologically signalled to relax
PNF types
contract-relax- isometrically contracts muscle group, slow passive stretching of target muscle
contract-relax agonist contract- isometrically contracts muscle group, passive stretching of target muscle, actively contracts opposing muscle group
cardiorespiratory endurance
ability to perform dynamic exercises involving large muscle groups at moderate to high intensity for prolonged periods
cardiorespiratory FITT
frequency- 150-300min per week, 3-5 days/week
intensity- at least moderate-intensity physical acitivities
type- endurance-type physical activities. cyclical in nature, movement related over and over again. large rhythmical movement.
time- depends. minimum of 10min. 20-60min
best internal measure of cardiorespiratory fitness
metabolic cart
moderate intensity exercise
40-60% HRR, RPE of 12-13/20, %HRmax 64-76
vigorous intensity exercise
60-90% HRR, RPE of 14-17/20, %HRmax 77-95
high intensity exercise
HRR above 90%, RPE at 19-20/20
what measure do we use in prescribing cardiorespiratory intensity
heart rate reserve
heart rate reserve calculation
Max HR = 207- (0.7*age)
HRR= [% exercise intensity x (HRmax-HRrest)] + HRrest
intensity duration relationship
as intensity increases duration decreases
hierarchy of fat loss
- nutrition/caloric deficit
- activities that burn calories, promote muscle mass, and elevate metabolism- HI anaerobic IT, metabolic resistance training
- activities that burn calories and elevate metabolism- steady state HI aerobic training, HI aerobic IT
- activities that burn calories but don’t maintain muscle or elevate metabolism- steady state low intensity
what factors impact endurance performance
fractional utilization %VO2max
oxygen uptake kinetics
maximal aerobic power/capacity
efficiency/economy
O2 deficit
what factors impact maximal aerobic power/capacity
central- cardiac output, blood volume
peripheral- vascular function, capillarization, mitochondrial adaptations
lactate threshold training model
makes a mountain
power capacity relationship
PCr has highest power shortest duration
anaerobic glycolysis has moderate power and about 90s duration
oxidative phosphorylation has lowest power but lasts forever
HIIT
exercise consisting of repeated bouts of high- intensity work performed above the lactate threshold or critical speed/power, interspersed by periods of low-intensity exercise or complete rest
goals of using HIIT
large muscular recruitment
high ventilation rates
maximal cardiac outputs
enhanced VO2max
physiological targets of HIIT
aerobic
anaerobic
neuromuscular
Type 1 HIIT- short interval
higher aerobic
low anaerobic
low neuromuscular
ex. short intervals- 10/20s, grass running, cycling, no sharp turns
RPE 17-18, not sprint
Type 2 HIIT- short interval
higher aerobic
low anaerobic
higher neuromuscular
ex. short intervals- 10/20s, sharp turns, low cadence, tray running
Type 3 HIIT-short interval, long interval
Higher aerobic
higher anaerobic
lower neuromusuclar
ex. short intervals, longe intervals
Type 4 HIIT- short interval, long interval
High everything
ex. short intervals, long intervals, RST (repeated sprint training)
Type 5 HIIT
low aerobic
higher anaerobic
higher neuromuscular
ex. RST, SIT (sprint interval training)
Type 6 HIIT
high neuromuscular
low others
Response
not technically hit
ex. strength training, speed sessions, gym
how long do you need to recover from HI training
more than 48 hours
how long do you need to recover from threshold intensity training
24-48 hours
how long do you need to recover from low intensity training
less than 24 hours
HIFT
a training style that incorporates a variety of functional movements, performed at high-intensity, and designed to improve parameter of general physical fitness and performance
20-40 minutes
HIFT categories
AMRAP- witting a given time frame as many reps as possible or number of reps in fastest time possible
ASAP- get this prescription done as soon as possible. number of exercises, reps, series, load. 21-15-9
EMOM- every minute on the minute
strength
maximum force producing capability of a muscle in a single maximal voluntary contraction of either a concentric, eccentric, or isometric muscle action
Things affecting ability to produce force
length-tension relationship
force-velocity relationship
joint angle
facilitation- stretch shortening cycle
muscular endurance
the ability to maintain a muscle contraction or continue repetitive muscle contractions for a prolonged period of time to a defined endpoint
muscular power
the maximum ability of the muscle or muscle groups to generate force as quickly as possible
generating max voluntary muscle force
must recruit all motor unites and fibres
optimal cross bridge attachment and joint angle
reduce neural-tension limting mechanisms
pre-stretch or prior eccentric muscle contraction
dynamic resistance training
concentric and eccentric contractions of the muscle group performed against a constant or variable resistance
strength training FITT and rest
frequency- 4-6 days/week
intensity- 85% 1RM, load lift 6 times
time- 3 sets of 5
type-major muscle groups, fundamental movement patters
rest- 2-5min
power training FITT
frequency- 4-6 days/week
intensity- single effort 80-90% 1RM. multi-effort 75-85% 1RM
time- single effort 1-2 reps. multi effort 3-5reps
type- major muscle groups, fundamental movement patterns
rest- 2-5min
Hypertrophy training
frequency- 4-6 days/week
intensity- 75% 1RM, load lift 10 times
time- 3 sets of 10
type- major muscle groups, fundamental movement patters
rest- 30s-1.5min
muscular endurance training
frequency- 4-6 days/week
intensity- 65% 1RM, 12 or more reps,
time- 3 sets of 15
type- major muscle groups, fundamental movement patterns
rest- 30s or less
fundamental human movements
squat
hinge
push (horizontal/vertical)
pull (horizontal/vertical)
stability (flexion/extension, anti- flexion/extension, rotate/anti-rotation)
progression approaches
- start static- use isometrics
- start sagittal- limits to flexion/extension
- start bilateral symmetrical- maximizes joint coupling
- minimize the difficulty of managing gravity- strong base, remove degrees of freedom
- limiting ROM- display motor and sensory competency
- start with short levers- load close to body
- provide reactive neuromuscular training- use reflexive loading
- maximize references- key anatomical components and cues
- maximize constraints- utilize barriers, control movement path
- minimize load- minimum effective dose
principles of training
individualization
progressive overload
specificity (SAID) specific adaptations to imposed demands
Variety (opposite of specificity)
Recovery
aerobic training zones (3 model)
VE makes different slopes
zone 1- up to LT1, <80% HRmax, 65-75%VO2max, blood LA <2
zone 2- between LT1 and LT2, 80-90% HRmax, 75-85%VO2max, blood LA 2-4
zone 3- after LT2, >90% HRmax, >85%VO2max, blood LA >4
polarized vs threshold training
polarized- most training in low intensity zone
threshold- only some training in low intensity zone
Why do people engage in aerobic exercise
improve their health status
reduce disease risk
enhance physical fitness
physiological changes induced by cardiorespiratory endurance training
increased heart size/volume
stroke volume
cardiac output
number/size of mitochondria
decrease resting HR, blood pressure
purpose of warmup
increase blood flow
increase body temp
decrease chance of injury
decrease chance of abnormal cardiac rhythms
5-10 min, low-moderate intensity
when do you produce fatigue related by-products
exercise above anaerobic threshold
RPE vs HRR for internal measure
RPE is easier but client would need to have experienced a 20 before, if they are untrained this is not likely
HRR correlates well with VO2, accurate. slightly brings up intensity
how to use progressive overload in cardiorespiratory fitness
duration increase in 5 minute intervals
intensity in 5% intervals
never at same time
using aerobic training to make body composition changes
caloric restriction
HIIT, metabolic resistance retaining (lifting weights faster) (cross fit)
what does it mean if a client takes longer to reach VO2max
less efficient
3 biggest needs for endurance training
- total frequency/volume of training
- high intensity training
- training intensity distribution
how long can elite cyclists maintain power at VO2max
about 4 minutes
how long can you last at maximum sprint speed
5s
how long can you last just above threshold critical power
8 min
how long can you last at VO2max
3 min
differences between HIFT and HIIT
use of functional movement patterns
resistance based exercises
prescription of rest intervals
intensity measure for prescribing HIIT and HIFT
RPE
minimum days to use resistance training
at least 2 days a week
muscular power
force x velocity
the maximum ability of the muscle or muscle group to generate force as quickly as possible
what type of training gives lots of hypertrophy changes
eccentric
calculating volume
load x reps x sets x (# of exercises)
compound set
2 movement back to back using same muscle groups
large muscle groups
superset
flexion exercise then immediately extensions exercise
antagonistic pairs
six step approach to exercise progression
- isolate and educate
- add resistance
- add functional training positions
- combine increased function with resistance
- exercise multiple muscle groups with increased resistance and core challenge
- add balance, increased function, speed, or rotation
what are the muscles of the rotator cuff
supraspinatus
-supraspinous fossa
-greater tubercle of humerus
Infraspinatus
-infraspinous fossa
-posterior greater tubercle of humerus
teres minor
-superior lateral border of scapula
-inferior facet on posterior greater tubercle of humerus
subscapularis
-scapular fossa
-lesser tubercle on humerus
what does the supraspinatus initiate
aBduction
what does the infraspinatus do
extension- rotation of humerus
what does the teres minor do
extension- rotation of humerus
what does the subscapularis do
internal rotation of humerus
true or false- the subscapularis is considered a rotator cuff muscle
true
teres major is not
scapulohumeral rhythm requires combined movement of the scapula and the humerus such that for every 2 degrees of humeral movement there is ______ degrees of scapular movement
1
what would be considered an open chain movement
bench press
what is an example of a provocative and compressive movement
shoulder press
major force generating muscles in a horizontal pressing movement
pectorals major
shoulder movement in the sagittal plane is -
flexion and extension
true or false- the latissimus doors is a stabilizer of the scapula
false- it does NOT
joint coupling from distal to proximal when squatting (propulsion)
ankle inversion- ankle dorsiflexion- knee flexion-hip extension, hip external rotation- hip abduction
decent phase of squad what is occurring
eccentric contraction of quads at the knee and hamstrings at the hip
squatting with knees infant of toes results in
greater knee torques
what’s the metabolic ‘master switch that’s activated during HIIT training
PGC-alpha 1
in general the goal of HIIT is to maintain VO2max for ..
as long as possible
planning long duration HIFT sessions using EMOTM takes advantage of what
-declining rest intervals as the client fatigues
-fixed duration of training session
-fixed repetition number/distance/calorie consumption
compare and contrast strength and endurance
strength: ability of muscle group to develop max contractile force in a single contraction (concentric, eccentric or isometric)
endurance: ability of muscle group to exert submaximal force for extended periods of time
compare and contrast static/isometric vs dynamic
static: force generated with no movement
dynamic: force generated with visible movement
what are the four factors that force is affected by
-length tension relationship
-force velocity relationship
-joint angle
-facilitation - SSC potentiation
compare and contrast provocative, non provocative, distractive, and compressive shoulder positions
provocative - compressive
-active stabilizers in the rotator cuff muscles with no passive stabilizers (least stable position of shoulder press is at the top)
Provocative - distractive
-active stabilizer involves the rotator cuff muscles
-passive stabilizers are at the bottom of joint capsules and bottom of glenoid labrum (dead hangs)
non-provocative - distractive
-active stabilizer in the rotator cuff muscles
-passive support in the glenoid labrum (bench press)
non-provocative - compressive
-active stabilizer in the rotator cuff muscle
-passive support in ligaments during concentric movements (i.e., upward phase of a bicep curl)
how should you increase intensity with flexibility training
use external measures such as ROM to progressively overload by getting into position that increases ROM
NOT PAIN (internal measure)
compare and contrast open vs closed kinetic chain movements
open =
