Integrated Exercise Planning Flashcards
Evidence Based Practice
Client attributes, goals and preferences
Personal trainer experience and expertise
Latest research findings in health and fitness
Steps to evidence based practice
- Formulating a question
- Searching for health and fitness research evidence that answers question
- Scrutinizing the quality of the research evidence
- Incorporating the research evidence into exercise program
- Evaluating exercise program outcomes
Base Training focus
Increase exercise duration and frequency to 3-5 days/week for 20 mins or more
No assessments
Below VT1
Performance Training Focus
Build on moderate and vigorous intensity
Zone 3 cardio. Push clients up to and beyond VT2 (RPE 7-10) and short duration
VT2 threshold assessment to determine HR
Fitness Training Focus
Integrate exercise performed at and above VT1 to just below VT2. Zone 2 cardio.
RPE 5-6
Functional Training Focus
Focus on core and balance exercises to improve strength and function of muscles responsible for stabilizing the spine
Base Training Program Design
- Continuous exercise at zone 1 intensity
- 2-6 weeks depending on experience
- Increase intensity by 10% per week. When client can sustain steady state cardio for 20 mins in zone 1, move on to base/fitness training
Fitness training program design
- Start at 1:3 hard to easy ratio, progress to 1:2, 1:1.
RPE greater than 5 should be performed infrequently
Performance training program design
Varied training intensity 70-80% of training in zone 1, 10-20% in zone 3, brief periods in zone 2.
Functional training program design
Primarily body weight, focus on muscles that support the spine i.e. cat cow, rocking quadruped
Flexibility
Elasticity
Allows tissue to return to its original shape or size when applied force is removed.
Plasticity
Allows a tissue to deform when it is loaded past its elastic limit
Viscoelasticity
Allows tissues to exhibit both plastic and elastic behaviors.
When subjected to low loads, most tissues exhibit elastic behavior. Higher loads exhibit a plastic response
Autogenic Inhibition
After 7-10 sec of low-force stretch, increase in muscle tension activates a Golgi tendon organ (GTO) response and any tension in the muscle are temporarily inhibited, allowing further muscle stretching.
Reciprocal Inhibition
Activation of a muscle on one side of a joint coincides with neural inhibition of the opposing muscle on the other side.
Proprioceptive neuromuscular facilitation
Hold-relax: after 10 second pre stretch, requires the individual to hold and resist the force provided by trainer for six seconds in the muscle group
Contract relax: push against the force provided by the personal trainer
Hold relax with agonist contraction
Dynamic Stretching
Mimics a movement pattern to be used in a the upcoming workout
Ballistic Stretching
Incorporates bouncing type movements. Usually trigger the stretch reflex and may be associated with increased risk for injury.
Balance Exercise
Seated, standing, In motion, training progressions.
Movement Training Focus
Developing movement efficiency for performing the five primary movements effectively in all three planes. Repetition emphasized over intensity
Load/Speed Training Focus
Increased endurance, strength, hypertrophy, improved body composition. Power, performance enhancement.
Load/Speed Program design
Build speed, agility, quickness, power. Olympic lifting, power lifting, plyometrics, speed work and drills for agility, coordination, quickness
Prerequisites and prep for sport related load/speed training
Foundation of strength and joint integrity.
Adequate static/dynamic balance
Effective core function
Anaerobic efficiency
Athleticism
No contraindications
Considerations for improving power
Plyometrics; incorporates quick powerful movements and involves the stretch-shortening cycle
