Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

ACTION > Program Design > Flashcards

Program Design Flashcards

1
Q

Program design includes:

A

o Types of exercises, their duration, frequency, intensity
o total time spent training
o short & long-term goals
o ways to maintain motivation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q
  • Arthritis is:
A

joint inflammation or damage
o Osteoarthritis and rheumatoid most common
o Objective: restore joint function
o Best accomplished by having 1-2 sessions daily, extending warm-ups and decreasing intensity and duration in times of inflammation and increased pain

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q
  • Osteoporosis
A

a disease that makes bones and joints fragile
o Men over 80 and women over 65 may have undiagnosed osteoporosis
o Aging populations have decreased ability to regulate fluid balances in response to dehydration and thirst—be sure to educate and monitor fluid intake

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Signs of dysfunctional breathing

A

, breathing pattern is shallow; doesn’t make use of diaphragm, and can develop into a long-term bad habit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

ATP

A

adenosine triphosphate

  • Typical storage and transfer unit of energy
  • ATP is capable of storing large amounts of energy, but supply in each cell is limited and cell must have time to produce more to keep performing
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

o 3 Bioenergetic Pathways to Produce ATP

A

1) ATP—creatine phosphate pathway (ATP-CP or Phosphagen System) is anaerobic.
2) The glycolic pathway is anaerobic
3) The oxidative pathway is aerobic; requires presence of oxygen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the 3 parts of the kinetic chain?

A

muscular

articular (joints)

neural systems

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What does the kinetic chain control?

A

refers to the sensorimotor integration of these systems for motor output

the interrelated groups of body segments, connecting joints, and muscles working together to perform movements and the portion of the spine to which they connect.

o If one system doesn’t work efficiently, compensations occur in the other ones… can lead to tissue overload, decreased performance, & predictable patterns of injury

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Force couples

A

2 or more muscles on opposing sides of a joint work together to provide joint stability or create movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Factors to consider when designing flexibility training

A

joint structure, the condition of soft tissue around joints, & length of muscles being stretched

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q
  • 3 Primary Resistance Goals:
A

o Hypertrophy- the increase in muscle mass or size
o Strength
o Muscle endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Plyometrics:

A
  • Based on using the elastic property of muscles to create a greater force
  • Plyometrics is the use of a strength-shortening cycle & begins with a rapid stretching (eccentric) followed by shortening of same muscle (concentric)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Maximal Heart Rate Formula:

A

220 – age of client = est max HR

  • Lower Limit of Client’s Training HR Range:
    Est max HR x percentage (60%)
  • Upper Limit of HR client should achieve:
    Est max HR x percentage (80%)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Stroke volume:

A

Amount of blood pumped by heart with each contraction of the ventricle.

Typical SV is 75-80 mL per heartbeat & typical HR is 70-80 beats per minute

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Cardiac output—

A

amount of blood pumped per minute through arteries to all tissues of the body
CO = stroke volume x heart rate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Exercise intensity measurement :

A

consists of the amount of oxygen consumed during
exercise and the number of calories burned.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Heart rate reserve:

A

is the difference between the client‘s resting heart rate and their maximum heart rate.

In healthy adults, the aerobic level necessary to see improvement is between 50% and 80% of the heart rate reserve

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

MET :

A

MET is a ratio of your working metabolic rate relative to your resting metabolic rate. Metabolic rate is the rate of energy expended per unit of time. It’s one way to describe the intensity of an exercise or activity.

One MET is the energy you spend sitting at rest — your resting or basal metabolic rate. So, an activity with a MET value of 4 means you’re exerting four times the energy than you would if you were sitting still.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Measuring Caloric Use

A

(METs x 3.5 x bodyweight in kilograms)/
200 = calories used per minute

  • Typical oxygen consumption is 45-80 mL or 11-23 METS
  • Max testing not feasible for trainer, so subliminal testing is used
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Submaximal tests exist that can give a sense of
intensity of workouts. These include:

A
  • Rockport Walk Test
  • Step Test
  • Field Protocols
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Rate of Perceived Exertion (RPE) scale:

A

a useful if subjective tool. The scale numbers
are usually from 6 to 20 but other numbers are
used as well. The RPE scale measures feelings
of effort, strain, discomfort and fatigue during
aerobic and resistance training.
It was developed by the Swedish psychologist
Gunner Borg and is sometimes called the Borg
Scale. Y

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Resistance exercise:

A

refers to the protocol for a single exercise or workout.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Resistance training:

A

refers to the combination
of many consecutive sessions.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

SAID principle:

A

is Specific Adaptations to Imposed Demands. An example of SAID is increasing the number of repetitions to increase
muscle endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

overload principle:

A

states that as adaptation
of the muscle or muscles to a stimulus are made,
an increased stimulus is required for further
improvement. The overload principle is the idea
that each workout should place a progressively
higher demand on the muscle or muscles that
are targeted in order to get results

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Brzycki Formula:

A

to predict the client’s 1 rep
max.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What energy system is used in resistance training?

A

ATP=creatice posphate. It is used up quicly and needs time to replenish

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Isokinetic

A

relating to muscular action with a constant rate of movement. The more you push, the more
resistance you get from the device.

Popular in rehabilitation.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

the phases of periodization?

A

microphases, mesophases and macrophases.
Microphases are up to seven days and one should
occur at least every four weeks. Mesophases
are anywhere from two weeks to a few months.
Four to six mesophases should occur in a year.
The more mesophases that a
training period includes, the
more effective the training
program will be. Macrophase refers to the whole training program and usually consists
of a year

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

The sub-phases in mesophases:

A

preparation, competition, peaking and transition.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Type of periodization:

A

-Traditional periodization involves varying volume and intensity in a patterned way.
-Stepwise periodization is the use of increasing intensity while decreasing volume of exercise during the training
-undulating periodization, volume and intensity are increased and decreased but not in a traditional pattern
-Overreaching periodization consists of varying
the volume or the intensity over a short period
of time (one to two weeks) and then returning
to the normal training program

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

two forms of overtraining:

A

Sympathetic: overtraining syndrome is common in sprint-type sports and is characterized by an elevated resting heart rate.

Parasympathetic overtraining: generally occurs in endurance sports. It is characterized by a decreased resting heart rate and a lowered heart rate for a given workload.
It may result in hypoglycemia while exercising

33
Q

Hypoglycemia:

A

is a condition in which your blood sugar (glucose) level is lower than the standard range

34
Q

PAR-Q

A

Physical Activity Readiness Questionnaire

35
Q

How is exercise intensity measured?

A

By the amount of oxygen consumed during
exercise and the number of calories burned

36
Q

Smart progression involves :

A

the progression from a
lower intensity level to a higher intensity level,
longer duration, and/or increased frequency
of the exercise session.

37
Q

EPOC:

A

the excess post exercise oxygen consumption (EPOC). The
body’s metabolism is elevated after exercise since fat burning is often greater following exercise. The higher
the intensity of the exercise, the greater the magnitude of EPOC. Splitting the training sessions into intervals also enhances the effects of EPOC.

38
Q

What is the best choice of conditioning to optimize
aerobic benefits?

A

interval training

39
Q

speed play:

A

there are increases in cardiovascular efforts and then an adequate recovery period follows. In terms
of recovery, anaerobic conditioning is usually performed at the expense of lactic acid buildup in the muscles and blood. The length of time to recover depends on the effort to recovery ratio used in training, usually 3:1

40
Q

Health and fitness interval training:

A

is more structured than speed play. It can be performed
using the aerobic and anaerobic model. The
effort in this interval usually has a 1:1 effort to
recovery ratio. Usually more advanced

41
Q

neuromuscular aspect of muscular strength:

A

which involves the motor units of the nerves and the muscles they innervate. Motor units are important because they allow movement and relaying of messages to the central nervous system to produce the desired movement

42
Q

Which is faster to lose, cardiovascular or muscular strength/endurance?

A

Cardio is faster to lose. Muscular strength is also easier to maintain with less frequent sessions needed.

43
Q

general adaptation syndrome:

A

describes the process your body goes through when you are exposed to any kind of stress, positive or negative. It has three stages: alarm, resistance, and exhaustion

The body’s need to adapt in order to maintain proper homeostasis

44
Q

3 stages of the body in response to stress

A

1) alarm reaction, and it begins when the body is initially put under stress it must respond to, such as lifting weight
or resistance training. In order to respond, the body needs more oxygen to produce more strength so that it can keep up with the demand.

2)s resistance development, when the body is quite efficient at recruiting muscle fibers needed to lift a load and distribute oxygen efficiently to the needed areas. At this time, resistance training can feel like a “breeze,” so something needs to change to prevent a loss of hypertrophy in the muscles.

3)exhaustion, which the personal trainer should strive to avoid.

45
Q

3 types of specificity:

A

mechanical, neuromuscular and
metabolic

46
Q

Mechanical specificity:

A

involves the movements made to accommodate the specific load. Each muscle group, from the legs to the
arms to the chest, has differing mechanical specificities.

47
Q

Neuromuscular specificity :

A

has to do with the intensity of the contraction being elicited by the specific movement. The stronger the contraction, the more motor units need to be recruited.

48
Q

metabolic specificity, :

A

which has to do with the amount of energy required
to sustain each workout and how that energy is utilized. It is important to understand that most resistance training uses anaerobic respiration to obtain its metabolic needs

49
Q

Flexibility:

A

is the extent to which a joint passes
through a normal range of motion comfortably

50
Q

FIDM stands for:

A

frequency, intensity, duration and mode, all of which are
important factors to remember when preparing flexibility programs for clients.

51
Q

Davis’s law:

A

, which proposes that soft tissue rebuilds itself along
the lines of stress. The soft tissue is rebuilt with inelastic
collagen, usually inconsistent with the direction of muscle
fibers. This tissue can later prevent the muscle fibers
from elongating properly and results in reduced flexibility

52
Q

arthokinetic dysfunction:

A

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

53
Q

Osteoarthritis damages the:

A

cartilage of bones overtime,

54
Q

rheumatoid arthritis:

A

while the immune system tears down joint surfaces

55
Q

Balance is affected by three major principles:

A

center of gravity, base support, and the
relationship between center of gravity and base
support

56
Q

static balance:

A

It is the ability to maintain central balance, or equilibrium, while balancing on one foot. Static balance is essential for activities that require prolonged periods of static positioning

57
Q

peripheral balance:

A

The ability to balance and reach away from the center of gravity is called peripheral balance. This is usually
accomplished with reaching some part of the body, such as the arms, legs or torso, while maintaining equilibrium.

58
Q

dynamic balance

A

dynamic balance is the ability to maintain balance while in motion. While in motion, the body gains feedback
through visual stimuli, kinesthetic awareness and changes made by the nervous system. Even standing still is an exercise in dynamic balance since the body is constantly
swaying to all sides and balance is maintained through alternate contraction and relaxation of the leg muscles.

59
Q

3 levels of balance training

A

stability > strength > power

60
Q

romberg test:

A

a client stands with the feet together and eyes closed.
The loss of balance is then checked. For a more
difficult test, a client conducts this test while standing on only one leg, which is referred to as a stork stand

61
Q

functional reach test

A

a client rests one fist on a wall while leaning as far forward
Patients can balance on one foot on a wobble board to
enhance dynamic ankle stability for training or ankle
sprain rehabilitationas possible. The client then moves the fist along the wall as far as possible without taking a step
or off-balancing, and the distance that the fist moved is measured. A movement of less than six inches means that there is a lack of balance and thus a higher risk of falling

62
Q

two major types of muscular coordination:

A

intramuscular coordination and intermuscular
coordination.

63
Q

Intramuscular coordination:

A

intramuscular refers to how muscles work together within the body with the nervous system

64
Q

Intermuscular coordination:

A

is the ability of the neuromuscular system to allow muscles to work together. Muscles of the core-movement
system (e.g., hamstrings, adductors) must work synergistically with the stabilization system to ensure optimal coordination.

65
Q

Proprioception is:

A

the ability to transmit position sense,
interpret sensory information and
respond to it, all in order to execute conscious
or unconscious movement.

66
Q

cutaneous receptors:

A

Receptors within the skin are known as cutaneous receptors and are either considered fast-adapting receptors or slowadapting receptors.
- Fast-adapting receptors are responsible for vibration sense and sudden changes in speed and movement.
-Slow-adapting receptors are responsible for sensory perceptions like skin stretching as well as joint and limb position.

67
Q

The major receptors of the muscles are:

A

golgi tendons and muscle spindles.used to detect
tension within the muscles. These receptors respond to muscle contraction, which can then result in muscle relaxation. Muscle spindles respond to the stretch of a muscle and then act to contract it

68
Q

pronation

A

downward movement

69
Q

supination

A

upward movement

70
Q

MMT

A

Manual Muscle Test - which is used to determine the
capability of muscles or groups of muscles to provide support and movement

71
Q

3 modes of muscle strength:

A

isometric,
isokinetic and
isotonic mode

72
Q

Isometric muscle mode:

A

Contraction against a fixed, immovable object

73
Q

isokinetic:

A

exercising with a constant resistance and a fixed speed. It can also be simply defined as “constant speed”. Isokinetic techniques test joint movement rather than a specific muscle group

74
Q

isotonic:

A

are carried out against a constant
or even variable force to lengthen or shorten
muscles through a specific range of motion.

75
Q

sensorimotor system

A

The combination of the sensory and motor system

76
Q

two major categories of proprioceptors are :

A

-muscle cells, which are located in the belly of the muscle, and the tendon cells, which are located in the area where muscle fibers attach to tendon tissue.
-Muscle cells relay information directly to the spinal cord from muscle fibers.
-Tendon cells monitor the amount of tension in muscle cells that builds during stretching and contracting

77
Q

3 levels of motor control:

A

1)a fast, reflex response at the spinal cord level, necessary for protective reflexive joint stabilization and the prevention of injuries in the skeletal system.
2) involves the lower parts of the brain (e.g., brain stem). This part of the brain processes higher commands and is involved in the timing of motor activities, learning of planned movement and control of prolonged and repetitive movements.
3) processing at the cerebral level controls voluntary motion.

78
Q

3 Groups of propioceptors:

A

1) ligament, joint and skin proprioceptors;

2) neck and inner ear proprioceptors;

3)muscle proprioceptors

ACTION (11 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions