introduction to program design

Question 1

specific warm-ups

Answer 1

-utilizes actions and muscles to be used during activities that reflect clients goals -specific muscles and neural patterns are primed for maximal effort

Question 2

training frequency

Answer 2

number of exercise bouts per week

Question 3

recovery period

Answer 3

duration of time between exercise sessions

Question 4

benefits of warm-up

Answer 4

increased neural sensitivity and transmission speed greater movement economy and ROM increased oxygen and blood delivery increased enzymatic and metabolic activity heightened muscle temperature

Question 5

rest periods

Answer 5

duration of time between sets

Question 6

needs analysis is based on

Answer 6

screening and testing to provide the information for program development based on adaptation needs

Question 7

warm up

Answer 7

period of preparation for physical activity by gradual increases

Question 8

training duration

Answer 8

length of time in physical effort

Question 9

benefits of cool down (5)

Answer 9

-prevention of blood pooling -maintenance of cardiac output via veinous blood return to heart -improved overall recovery -reduced risk for cardiac irregularities or dangerous event -reduction of blood/muscle lactate and stress hormones

Question 10

training intensity

Answer 10

level of effort performed

Question 11

General warm-ups

Answer 11

-gross motor activation via basic movements i.e. jogging, jumping rope, cycling -can last 5-10 min depending on intensity

Question 12

energy continuum

Answer 12

energy system to fuel work

Question 13

what is progressive preparation

Answer 13

acclimating body for more challenging work

Question 14

Functional warm-up:

Answer 14

Focuses on therapeutic actions, injury prevention, proprioception, and improved movement economy (usually includes working on problem areas) -usually performed in progressive circuits

Question 15

11 principles of exercise program design

Answer 15

progressive preparation energy continuum exercise selection periodization exercise order training frequency training duration training intensity rest periods training volume recovery periods

Question 16

training volume

Answer 16

qty of total work performed

Question 17

periodization

Answer 17

phasic adaptive system to maximize desired responses

Question 18

Performance (sport-specific) warm-ups:

Answer 18

-Includes actions and neural patterns to improve performance in a particular sport or activity -Duration can reach 15-20 mins (general movements followed by neural preparation) Example: jumping rope for 3 mins → mobility drills → muscle activations drills → moderate-intensity ballistics with 5-10% of training intensity

Question 19

types of warm-ups

Answer 19

general specific functional performance (sport specific)

Question 20

example bench press warm up

Answer 20

12 reps 65% 1RM 10 REPS 70% 1RM 8 REPS 77.5% 1RM Work sets 3x6 reps 82.5% 1RM

Question 21

purpose of cool downs

Answer 21

-brings body back down to resting homeostatic state -immediately after exercise -low intensity -large muscles through full ROM