Fitness programming Flashcards
intensity of plyometric drills increases according to the following progression:
- jumping in place single linear jumps
- multiple linear jumps
- multidirectional jumps
- hops and bounds
- depth jumps
ACE Personal Trainer Manual (5th ed.), page 362
What is the PRIMARY goal of adding the hip-hinge exercise to a client’s program when progressing her from a program focused on postural stability to one focused on training movement patterns?
Emphasizing “glute dominance” over “quad dominance”
Why?
This response is correct, as the objective of the hip-hinge exercise is to emphasize “glute dominance” over “quad dominance” during the first 10 to 15 degrees of movement at the start of the squatting motion. This exercise is recommended for clients who initiate the first 10 to 15 degrees of the squatting movement by flexing the knees and driving the tibias forward prior to flexing at the hips.
ACE Personal Trainer Manual (5th ed.), pages 307-308
Cardio Training Progression
10% incraese of duration, frequency, then intensity per weak is safe and appropriate.
e. g. 3 days/ week at 25min/ session: 3x25 = 75 mins; increase (10%) to 82.5mins:
e. g. 4 days/week x 20mins = 80 mins
Type of resistance training that evokes most muscle hypertrophy
eccentric actions combined with high-velocity training promote greater increases in hypertrophy than concentric actions and slower-velocity training.
During ______ stretching, the activation of GTOs cause the muscle spindles to relax and, therefore, an increase in the stretch.
Static
after 7 to 10 seconds of low-force stretch, the increase in muscle tension activates a GTO response. Under GTO activation, muscle spindle activity within the stretched muscle is temporally inhibited, allowing further muscle stretching.
3 basic types of PNF (proprioceptive neuromuscular facilitation) stretches
- hold-relax technique
>> after passive 10s pre-stretch
>> hold 6s so isometric muscle contraction occurs
>> relax muscle group and allows a passive stretch 30s - contract-relax
>> after passive 10s pre-stretch
>> push against the force provided by the fitness pro so concentric muscle contraction occurs
>> relax muscle group and allows a passive stretch 30s - hold-relax with agonist contraction
>> after passive 10s pre-stretch
>> hold 6s so isometric muscle contraction occurs
>> concentric action of the opposing muscle group is added during the final passive stretch
>> most effective since it utilises both reciprocal and autogenic inhibition
for each technique, partner provides a passive pre-stretch of 10 seconds as initial step.
What is the purpose of stability and mobility training?
Restorative exercise to improve posture and movement compensations found through functional and postural assessments
An individual is using a resistance band to perform very short-duration (less than 2 seconds per stretch) hamstring stretches in sets of eight repetitions. What flexibility-training technique is this person using?
Active isolated stretching
Active isolated stretching follows a design similar to a traditional strength-training workout. Instead of holding stretches for 15 to 30 seconds at a point of resistance (i.e., mild discomfort), stretches are never held for more than two seconds. The stretch is then released, the body segment returned to the starting position, and the stretch is repeated for several repetitions.
A client who is in phase 3 of the cardiorespiratory training component of the ACE IFT® Model is beginning to utilize the three-zone training model based on ventilatory threshold. Approximately what percentage of his time should be spent training between VT1 and VT2?
< 10%
Why?
The full cardiorespiratory exercise program should be composed of:
Zone 1 (at or below VT1): 70-80% of training time
Zone 2 (between VT1 and VT2): <10% of training time
Zone 3 (at or above VT2): 10-20% of training time
ACE Personal Trainer Manual, 5th edition, p. 104
Mobility and stability of the kinetic chain
Mobility:
Glenohumeral (Shoulder joint)
Thoracic Spine (Upper back)
Hip
Ankle
Stability:
Scapulothoracic
Lumbar spine (Lower back)
Knee
Foot
5 movements of ADL
- Bend and lift
- Single leg
- Pushing
- Pulling
- Rotational
Once a client can perform two sets of 10 reps of glute bridges, which exercise would privde the most appropriate progression?
single- leg glute bridge with opposit knee to chest
p. 286
Standard resistance training consists of how many sets and exercise and reps
3 sets of 8 exercise, 10 reps each
General training frequency training guideline
Beginners 2-3/ week
Intermediate 3-4/ week
Advance 4-7/ week
Double-progressive training protocol to via reps and and load. How much weight and how many reps to increase?
- 10 reps at X kg
- Train until one can do 15 reps at X kg
- Then train at 12 rep at 1.05x of X kg (0.5% increase)
- Go back to step 2 at 1.05x of X kg
First progression add reps
Second progression add resistance
Resistance is increased only when the end range number of rep can be completed with proper form
Rate of losing strength
One half of the rate it was gained.
E.g. gained 50% leg press strength over 10 weeks training. Lose half of the strength gained by 10weeks. Lose all leg press strength gained in 20 weeks
Periodised training is divided into 3 time segments
Macrocycles - e.g. 6 months (program timeframe)
Mesocycles - e.g 3 months (specific training goals)
Microcycles -e.g 2 - 4 weeks (progressive training segments for each mesocycle)
Periodised programs may be performed in either a ____ linear manner or an ______ undulating approach
linear periodization - provides consistent training protocol within each microcycle and changes the training variables after each microcycle.
undulating approach - different training protocols during the microcycle in addition to changing the training variables after each microcycle.
Traditional training VS Circuit strength training for muscular endurance
total-body workout
3 sets of 12 to 16 reps performance for 10 exercise. , 1-2 mins rest between successive sets.
around 90 mins for completion
more time-efficient is circuit strength training.
10 station strength-training circuit, 10s transition between exercise, 90s to perform each. one circuit will take around 17mins, 2 circuits around 33 mins, 3 circuits around 50 mins to complete (around half the time to complete for traditional training).
major disadvantage is use of lower weight loads (typically 40-60% of max) due to fatigue from nearly continuous resistance exercise.
Standard split routine for resistance training
- chest, shoulders, triceps (pushing) on Mon, Thu
- upper back and biceps (pulling) on Tue and Fri
- Leg muscles and trunk (squats, lunges) on Wed and Sat
FIRST Guidelines for muscle hypertrophy (body building)
Frequency - high vol, several sets of many exercises for each major muscle group. typically split routines are employed (6 days split)
Intensity - 70-80% of max resistance (higher than muscular endurance training) and lower than muscular-strength training. mod weight loads, mod number of reps with little rest between sets.
Repetitions - 6-12 rep for muscle hypertrophy training.
Sets - 3 to 6 sets of each exercise is recommended for muscle hypertrophy. 30-90s between training sets.
Type - use combo of free weights and machines to target all music groups
at higher levels of competitive bodybuilding, each body part is trained with very high vol workouts just one day a week.
What is breakdown training?
train to muscle fatigue, then immediately reduce the resistance by 10-20% and perform as many additional rest as possible to attain a deeper level of muscle fatigue
What is assisted training?
trying to muscle fatigue, then receive manual assistance from a training on the lifting phase (concentric) for 3 to 5 post fatigue reps. Because ppl are about 40% stronger on eccentric muscle actions on concentric muscle actions. The exercise does not receive assistance on the lowering phase. When exerciser has difficult controlling the lowering action, the post-fatigue reps are terminated
Frequency of speed and agility training workouts
Range between 1-3 non consecutive days per week
