Module 6 Flashcards
CH 14 & 15
1
Q
exercise level of effort compared to maximal effort, written as percentage of 1RM
A
Intensity - Training intensity
2
Q
The amount of physical training performed within a specific period of time varies based on the OPT phase and individual status and abilities.
A
Volume - Training volume
3
Q
A purposeful system or plan put together to help an individual achieve a specific goal
A
program design
4
Q
list the acute variables
A
reps sets training intensity tempo training volume rest interval training frequency training duration exercise selection
5
Q
a complete movement of a single exercise
A
rep
6
Q
what are the three muscle action for REP?
A
eccentric
isometric
concentric
7
Q
acute variables are NOT interdependent
A
FALSE - they are interdependent
8
Q
what are the rep range for the 5 stages of OPT model?
A
stabilization - 12-20 strength endurance - 8-12 hypertrophy - 6-12 maximal strength - 1-5 power - 8-10
9
Q
a group of consecutive reps
A
sets
10
Q
what kind of relationship do sets, reps, and intensity have?
A
inverse!!
based on the OPT model, sets, reps and intensity is changed on that.
higher intensity, shorter reps
lower intensity, higher reps
11
Q
what are the set ranges for the 5 stages of the OPT model?
A
stabilization - 1-3 strength endurance - 2-3 hypertrophy - 3-5 maximal strength 4-6 power - 3-5
12
Q
Intensity is determined by?
A
the sets and rep performed
13
Q
what are the intensity range for the 5 stages of the OPT model?
A
stabilization - 50-70% strength endurance - 70-80% hypertrophy - 75-85% max strength - 85-95% power - 30-45% or 10% of body weight
14
Q
what 3 factor count as training intensity?
A
tempo
unstable environment
rest periods
15
Q
the speed with each rep performed
A
rep tempo
16
Q
Endurance uses _____ tempo
A
slow
17
Q
Power uses _______ tempo
A
fast
18
Q
What are the tempo for the 5 phases of OPT model?
A
stabilization - 4/2/1 strength endurance - 4/2/1, 2/02 hypertrophy - 2/0/2 max strength - x/x/x power - x/x/x
19
Q
the time taken to recuperate between sets
A
rest interval
20
Q
what are the rest interval for the 5 phases of the OPT model?
A
stabilization - 0-90secs strength endurance - 0-60 secs hypertrophy - 0-60 secs max strength - 3-5 mins power - 3-5 mins for circuit, 1-2 mins between superset
21
Q
how much ATP is recovered with 20-30 secs of rest?
A
50%
22
Q
how much ATP is recovered with 40 secs of rest?
A
75%
23
Q
how much ATP is recovered with 1 min of rest?
A
85-90%
24
Q
how much ATP is recovered with 3 mins of rest?
A
100%
25
what is the recommended rest period for beginner clients and advanced clients?
beginner client - start off with longer rest periods, and adjust it from there to a moderate rest.
advanced clients - a short rest period can be used to increase the intensity.
26
training volume is important because we want to PREVENT...
overtraining!
27
what is the relationship between volume and intensity?
volume and training are inversely related.
an individual cannot safely perform a high volume of high-intensity exercise for an extended length of time.
ex. loads of 90% of 1RPM will rarely exceed 30 reps (6 sets, 5 reps)
28
volume =
reps, sets, intensity, rest, tempo combined
29
higher volume training produce hypertrophy, fat loss cellular adaptations T/F
TRUE
30
higher intensity w/ low training volume produce neurologic adaption (max strength/power) T/F
TRUE
31
what are the two types of training volume adaption?
```
high volume (mod/low intensity)
low volume (high intensity)
```
32
benefits of high volume (low/mod intensity)
increased muscle cross-section area
improve blood lipid serum
increased metabolic rate
33
benefits of low volume (high intensity)
increase rate of force production
increase motor unit recruitment
increase motor unit synchronization
34
the number of training sessions performed during a specified period (usually 1 week)
training frequency
35
advanced vs beginners client for training frequency
advanced can have a routine of 6x a week
| beginners 2x a week (total body)
36
the timeframe of a workout of the length of time spent in one phase of training?
training duration
37
What are the 2 types of training duration?
the length of the workout
| the length of the phase in the OPT model
38
exercise should only last between
60-90 mins, anything past that will decrease energy levels.
39
how long is typically a training phase?
4 weeks long - gives the body enough time to adapt.
40
What are the three types of joints/movement?
single joint
multi-joint
total body
41
single joint
focus on isolating one major muscle group or joint. Ex. bicep and triceps.
42
multi-joint
involve 2 or 3 joints. ex. squats, lunges, rows
43
total body
include multiple joint movements ex. step up to balance to OHP, squat to arm press, bb clean
44
what type of joints movement are used for stabilization level?
total body, multi-joint, single, in an unstable environment
45
what type of joints movement are used for strength level?
total body, multi-joint, single
46
what type of joints movement are used for power level?
total body, multi-joint (explosive)
47
what is the progression continuum for the lower body?
```
two legs stable
stagged stance stable
one leg stable
two legs unstable
stagged stance unstable
single-leg unstable
```
48
what is the progression continuum for the upper body?
two arms
alternating arms
single arm
single arm with trunk rotation
49
what is the progression continuum for stabilization?
```
floor
balance beam
half foam roll
foam pad
balance disc
wobble board
bosu ball
```
50
train at varying intensities during the week
Undulating Periodization
51
a systematic approach to program design that uses general adaption syndrome & SAID principle to vary the amount of stress placed on the body to produce adaptation & prevent injury
Periodization OPT model
52
2 objective of periodization
1. Divide the training program into distinct periods or phase of training
2. Train different forms of strength in each period/phase to control the volume and prevent injury.
53
specific outline created by a PT to meet clients' goals that detail the form of training, length of time, future changes & specific exercises to be performed.
training plans
54
training programs should use what kind of goals?
long term goals
short term goals
objective goals
55
macrocycle =
annual plan ( 1 year)
56
mesocycle =
monthly plan (1-3 months)
57
microcycle =
weekly plan (weeks)
58
annual/macrocycle plan
a training plan that spans 1 year to show client progress between phases
59
monthly/mesocycle
spans on 1 month and show which phase will be required for EACH DAY of EACH WEEK.
60
microcycle/weekly plan
spans 1 week, show which exercises are required for each day of the week.
61
what is the preparatory period?
stabilization phase, known as the ANATOMIC ADAPTATION
62
why is it good for clients to cycle through the stabilization phase?
for core and joint stability after power and strength training.
63
what is the reason why it is important to progress from stabilization to strength?
increase caloric expenditure
muscle size
muscle strength
bone mineral density
64
what OPT model should the client stay in if their main goal is body fat reduction?
cycle through phases 1, 2, 3. They do not need to go to phase 4 if they do not desire to build muscles.
phase 3 helps with lean body mass and increase strength.
65
how does cardio play in the body fat reduction?
cardio for each phase and progress through it based on the phase the client is in.
66
cardio can be done on the same day of the workout OR it can be done on a different day - T/F
TRUE
67
what OPT model should the client stay in if their main goal is increasing lean body mass?
the client can cycle through phases 1-4.
68
how does cardio play for client goals relating to increasing lean body mass?
cardio is optional in hypertrophy and strength phases. For others, cardio can be done during workouts or on a different day.
69
what OPT model should the client stay in if their main goal is improving general sports performance?
increase overall proprioception, strength and power output.
The client can cycle through the whole OPT model but it DEPENDS on the client.
70
what is the typical phase for client if their main goal is improving general sports performance?
phase 1, 2 & 5 are most IMPORTANT.
or 1, 2, 4, 5 IF NECCESSARY
71
a client should perform high-intensity cardio with high-intensity OPT model
FALSE - cardio should be low intensity. If a workout is low intensity then cardio can be high intensity!
72
training frequency and volume have what kind of relationship?
inverse, more frequent = less volume per day.
73
what are the pros of strength training machines?
good for new clients
less intimidating
emphasize on certain muscle groups (bodybuilding purposes)
various load in one weight stack
do not need a spotter
keep individual in FIXED PLANE OF MOTION, which may limit excessive ranges of motion
74
what phases can strength training machine be used?
in ALL PHASES
75
what are the cons of strength training machines
```
no challenge to the core muscles
do not allow total body exercises
in one plane of motion
do not improve athletic performance
expensive
the machine does not fit all body types.
```
76
what are the pros of free weights?
allow the client to move in multiple planes of motions
improve athletic performance
challenge core (bilateral/unilateral)
use to target multiple muscle groups
77
what are the cons of free weights?
need a spotter
too difficult for beginners client
require changing intensities load
intimidating
78
what phase should free weights be used in?
all phases
79
what are the pros of cable machines?
free of movements as free weights
challenge stability/endurance
must be used and mimic the muscle natural line of pull in order to be efficient.
80
what phase should cable machines be used in?
all phases
81
what are the pros of resistance bands?
cheap
improve proprioceptive demand
move multiple planes of motion
improve muscle endurance and strength for fitness/rehab purposes
82
what are the cons of resistance bands?
constant tension
83
what phase should resistance bands be used in?
1, 2, 5. should NOT be used in phase 3, 4 as it is not ideal for strength and hypertrophy.
84
the elastic band should not be stretched larger than _____ of original length
250%
85
which exercise modalities are one of the four horsemen of fitness?
medicine balls
86
how much weight should you use for a medicine ball? and what does it help with?
less than 10% of individuals bodyweight
increase strength, power, endurance.
87
a center of mass away is from the handle where more strength and coordination is required.
Kettlebell training
88
what phase should kettlebell training be used in?
phases 1, 2, 5.
89
what type of exercise does bodyweight training use?
closed chain exercises
90
a movement where distal extremities (hands and feet) are in a constant fixed position and the force applied by an individual is not great enough to overcome resistance (ground and movable object)
closed chain exercises.
91
example of closed chain exercises
pull up, push up and squat
92
a movement where hands and feet are not in a fixed position and the force applied by the body is great enough to overcome resistance. (DB or BB)
open chain exercises
93
example of open chain exercises
bench press, lat pull down & machine extension leg.
94
what kind of exercise modalities puts a low compression on the spine?
suspension bodyweight training
95
what phases should suspension bodyweight training be used in?
phase 1 & 2
96
what are the three modalities for proprioceptive?
stability ball/swiss balls
bosu balls
vibration training
97
what phase should stability/swiss balls be used in?
phase 1
98
what phases should bosu balls be used in?
1, 2, & 5.
99
what kind of exercise modalities helps bone density & reduce symptoms of Parkinson disease
vibration training
100
what phases should vibration training be used in?
1, 2, 3, & 5.
