introduction to program design Flashcards
a comprehensive program effectively integrates
exercise components to achieve a clients fitness goals
the needs analysis is based on screening and testing to provide the information for
program development based on adaptation needs
progressive preparation
acclimating the body to more challenging work levels
energy continuum
the predominant energy system used to fuel the work
exercise selection
type of exercise or modality selected
periodization
phasic adaptational-based system used to maximize desired responses
exercise order
sequence of exercise
training frequency
number of exercise bouts per week
training duration
length of time engaged in physical effort
training intensity
level of effort performed relative to capabilities
rest periods
duration of time between each physical effort
training volume
quantity of total work performed
recovery periods
duration of time between each exercise session
cold tissue experiences limits
ROM, activation patterns, metabolism, force production
warm up
period of preparation for physical activity characterized by gradual increases in heart/respiratory rate, metabolism, and body temp
benefits of warm ip
increased neural sensitivity and transmission speed
greater movement economy and ROM
increased oxygen and blood delivery
increased enzymatic and metabolic activity
heightened muscle temp
general warm up:
gross motor activation via ______
can last ____ mins depending on intensity
basic movements such as jogging, jump rope, cycling
5-10
specific warm up
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
ex. bench press warm up and working set
12 reps 65% 1RM
10 reps 70%
8 reps 77.5%
3x6 rep 82.5%
performance (sport-specific) warm ups include
actions and neural patterns to improve performance in a particular sport or activity
performance warm up duration
15-20 mins
performance warm up example
jump rope for 3 mins–>mobility–>muscle activation–>moderate intensity ballistics with 5-10% intensity
functional warm up focuses on
therapeutic actions, injury prevention, proprioception, and improved movement economy
sample functional warm-up in circuit formal
phase 1: low level aerobic
phase 2: rotator cuff activities
phase 3: abdominal activities
phase 4: low back activities
functional warm up circuit example
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
warm ups progressively prepare the body for
activity
cool down function
bring the body back down to a resting homeostatic state
cool downs should take place
immediately after exercise
cool downs should include
low-intensity, rhythmic, large muscle activities through a full ROM
benefits of a cool down
-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
cooldown program example
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
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
b
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
c
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
d
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.
cool down
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.
true
identify at least three benefits of an appropriate warm up
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
identity at least three benefits of an appropriate cool down
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
identify four principles of exercise program design
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
