introduction to program design

Question 1

a comprehensive program effectively integrates

Answer 1

exercise components to achieve a clients fitness goals

Question 2

the needs analysis is based on screening and testing to provide the information for

Answer 2

program development based on adaptation needs

Question 3

progressive preparation

Answer 3

acclimating the body to more challenging work levels

Question 4

energy continuum

Answer 4

the predominant energy system used to fuel the work

Question 5

exercise selection

Answer 5

type of exercise or modality selected

Question 6

periodization

Answer 6

phasic adaptational-based system used to maximize desired responses

Question 7

exercise order

Answer 7

sequence of exercise

Question 8

training frequency

Answer 8

number of exercise bouts per week

Question 9

training duration

Answer 9

length of time engaged in physical effort

Question 10

training intensity

Answer 10

level of effort performed relative to capabilities

Question 11

rest periods

Answer 11

duration of time between each physical effort

Question 12

training volume

Answer 12

quantity of total work performed

Question 13

recovery periods

Answer 13

duration of time between each exercise session

Question 14

cold tissue experiences limits

Answer 14

ROM, activation patterns, metabolism, force production

Question 15

warm up

Answer 15

period of preparation for physical activity characterized by gradual increases in heart/respiratory rate, metabolism, and body temp

Question 16

benefits of warm ip

Answer 16

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

Question 17

general warm up:
gross motor activation via ______
can last ____ mins depending on intensity

Answer 17

basic movements such as jogging, jump rope, cycling
5-10

Question 18

specific warm up

Answer 18

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

Question 19

ex. bench press warm up and working set

Answer 19

12 reps 65% 1RM
10 reps 70%
8 reps 77.5%
3x6 rep 82.5%

Question 20

performance (sport-specific) warm ups include

Answer 20

actions and neural patterns to improve performance in a particular sport or activity

Question 21

performance warm up duration

Answer 21

15-20 mins

Question 22

performance warm up example

Answer 22

jump rope for 3 mins–>mobility–>muscle activation–>moderate intensity ballistics with 5-10% intensity

Question 23

functional warm up focuses on

Answer 23

therapeutic actions, injury prevention, proprioception, and improved movement economy

Question 24

sample functional warm-up in circuit formal

Answer 24

phase 1: low level aerobic
phase 2: rotator cuff activities
phase 3: abdominal activities
phase 4: low back activities

Question 25

functional warm up circuit example

Answer 25

circuit 1:
good morning x12
step back with OH reach x6 B
lateral squat x6 B
circuit 2:
good morning with ITY reach x9
rev lunge with rotation x6 B
lateral ground sweep x6 B

Question 26

warm ups progressively prepare the body for

Answer 26

activity

Question 27

cool down function

Answer 27

bring the body back down to a resting homeostatic state

Question 28

cool downs should take place

Answer 28

immediately after exercise

Question 29

cool downs should include

Answer 29

low-intensity, rhythmic, large muscle activities through a full ROM

Question 30

benefits of a cool down

Answer 30

-prevention of blood pooling
-maintenance of cardiac output via venous blood return to the heart
-reduction of blood/muscle lactate and stress hormone
-reduced risk for cardiac irregularities or dangerous events
-improved overall recovery

Question 31

cooldown program example

Answer 31

mobility:
forward lunge with lean
lateral lunge with rotation
hip flexor step-back with rotation
foam roll:
hip abductors
low back
glute/piriformis
static stretch:
proximal hamstring
iron-cross stretch
low back stretch

Question 32

Cold tissue can cause all of the following, except:
a. An increased risk for injury
b. Heightened muscle metabolism
c. Reduced range of motion
d. Limited activation patterns

Answer 32

b

Question 33

Which of the following types of warm-ups include primarily gross movement patterns to heighten muscle temperature?
a. Functional warm-up
b. Specific warm-up
c. General warm-up
d. None of the above

Answer 33

c

Question 34

Which of the following performance (sport-specific) warm-up characteristic is correct?
a. General movements are followed by a neural-specific phase
b. They are used to improve specific actions performed during a sport or activity
c. Durations can reach 15-20 mins (or longer) to prep for high-intensity work
d. All of the above are correct

Answer 34

d

Question 35

A ____should take place immediately after exercise and include low-intensity, rhythmic movements using large muscle groups through a full ROM to prevent blood pooling and heart stress.

Answer 35

cool down

Question 36

True or False? A specific warm-up requires the use of actions and muscles involved during specific activities in the program to prime the body for maximal effort.

Answer 36

true

Question 37

identify at least three benefits of an appropriate warm up

Answer 37

a. increased neural sensitivity and speed of nerve transmission , b. greater movement economy , c. increased oxygen delivery , d. increased enzymatic activity , e. increased blood flow which heightens muscle temperature and metabolism , f. increased ROM

Question 38

identity at least three benefits of an appropriate cool down

Answer 38

a. prevention of blood pooling , b. the maintenance of cardiac output via venous blood return to the heart , c. reduction of blood and muscle lactate , d. reduced concentrations of stress hormones such as catecholamines , e. reduced risk for cardiac irregularities or dangerous event

Question 39

identify four principles of exercise program design

Answer 39

a. warm-ups , b. the energy continuum (metabolic systems) , c. exercise selection , d. periodization , e. exercise order , f. training frequency , g. training duration , h. training intensity , i. rest periods , j. recovery periods , k. training volume