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Musculoskeletal intervention > Program design > Flashcards

Program design Flashcards

1
Q

requirements for the program depend on

A
  1. the Individual (body type)
  2. Specific within the sport
  3. Specific based on position
  4. consider injury profile
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2
Q

Job/sport/daily activity analysis

A

-limb movements and muscle involvement
physiologocial analaysis- metabolic specificity, stregth-power-hypertrophy-endurance
unjury analysis- common joint and muscle injuries and causes

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3
Q

Sport analysis ranking

A

1=highest 5= lowest 1=endomorphy 3=mesomorphy 5=ectomorph

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4
Q

Sport analysis categories

A
  1. absolute strength
  2. relative strength
  3. explosiveness
  4. high intensity endurance
  5. low intensity endurance
  6. body mass
  7. height
  8. somatotype
  9. aggressiveness
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5
Q

Somatotype

A

combination of body mass and height 1-4

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6
Q

Individual analysis

A
  1. training status/training background/exercise history (technique)
  2. physical testing and evaluation- find strength and weaknesses
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7
Q

Training status components

A
  1. training age (length of time spent training specific to lift & intensity of training
  2. training history
  3. type of training
  4. length of training
  5. intensity of training
  6. exercise technique
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8
Q

Exercise selection (what modality?)

A

impossible to say what is best

goal=transfer of training (strength/power gains) to sport or work performance

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9
Q

Free weights (advantages)

A
  1. similarity to sport/work
  2. unstable resistance
  3. whole body, power exercise
  4. infinite adaptability
  5. can be done in upright or standing position
  6. superior transfer of training
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10
Q

free weights (disadvantages)

A
  1. harder to teach and learn
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11
Q

Variable resistance machines

A

like free weights rely on gravity

-use pulleys and gears to alter direction of resistance

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12
Q

Machines Benefits

A

safety- low injury likelihood
design flexibility-can do things that free weights would be difficult (lat pull downs, leg curls)
3. ease of use-weight can be easily changed

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13
Q

Variable resistance methods

A

variable resistance-claim that machine can change the work load to match the strength curve of the human throughout whole ROM
CAM- allows for change in resistance
not supported by research

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14
Q

resistive torque vs human torque

A

human produces force on a downward U shape, machines vary as well but not enough.

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15
Q

unstable training

A

theorized to bring greater musculature into play
improves “core” training
not evidence based

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16
Q

Accommodating Resistance

A

-chains and elastic bands
research on dead lift and squat
-increases the weight as the lift progresses
-w/o the hardest part is lifting weight off the floor and gets easier

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17
Q

Exercise types

A
  1. Core vs. assistance exercises
  2. Structural exercise
  3. Power exercise
  4. sport specific exercises
  5. muscle balance
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18
Q

Core Exercises

A

-multi-joint large muscle mass exercises

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19
Q

Assistance Exercises

A

-isolation of a sing joint small muscle mass

injury prevention may be increased

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20
Q

Structural Exercises

A

-core exercises that load the spine

21
Q

Power Exercises

A

-structural exercises done explosively (cleans,jerks)

22
Q

Movement Analysis of a sport

A
  1. Analyze actions during sport and choose exercises related to motion
  2. train the antagonists as well to create muscle balance
23
Q

Other considerations

A
  1. exercise technique experience
  2. availability of equipment
  3. time available for training
24
Q

Training Frequency

A
  • # of training sessions completed in a given time period usually per week
  • 3 times per week for each muscle group is typical
  • at least one but nor more than three days between workouts of same muscle group
25
Q

Beginner vs Advanced

A

beginner-2 to 3 days
intermediate-3 to 4 days
advanced-4 to 7 days

26
Q

Training frequency (sport season)

A
  1. offseason 4-6 days (more weights and conditioning)
  2. preseason 3-4 days
  3. in-season 1-2 days
  4. post season (active rest) 1-3 days
27
Q

Split routine

A

different muscle groups are trained on different days

28
Q

Sport Season

A

increased time practicing sport= less time in weight room

29
Q

Maximum and near-max loads

A

take more recovery time. Decrease frequency

30
Q

Upper vs lower body exercise

A

lower is more fatiguing

muscle mass determined ( bigger vs lower)

31
Q

Exercise order

A
  1. Power (requires good form and very fatiguing) needs ATP regen. Best for performance gains
  2. Core exercises
  3. Assistance (can be done to pre-fatigue a muscle to help work that muscle more
32
Q

Upper/lower alternating program

A
  • good for working the entire body in one session
  • gives more rest (good for beginners)
  • decreases workout time
  • promotes strength
33
Q

Example of upper/lower program

A
  1. bench press
  2. incline press
  3. leg press
  4. lunges
    Finish 3 sets of each exercise then move to the next
34
Q

Push/pull program

A

ex. bench press then Row
- Set up like upper/lower
- allows rest for involved muscle
- promotes strength

35
Q

Superset

A
  • combining two exercises that stress opposing muscles
  • done mostly with single joint exercises
  • biceps/triceps then rest
36
Q

Compound set

A
  • combining two exercises that stress the same muscle group

- preacher curls/hammer curls/ rest

37
Q

Load

A
  • amount of weight assigned to an exercise set
  • critical aspect of resistance training program
  • prescribed as % of 1RM or repetition max (RM)
38
Q

load vs repetitions

A
  • inverse relationship between load and reps

- increase load, decrease reps

39
Q

% of 1RM scale

A 
-the closer to 100% the more accurate
95%=2
93%=3
90%=4
87%=5
85%=6
40
Q

Absolute vs relative endurance

A

strength training leads to-
absolute= increasing repetitions of 90% of 1RM
relative= decreasing repetitions of 50% of 1RM

41
Q

weakness of 1RM table

A
  • # of completable reps varies between exercises
  • athletes and non athletes may differ
  • only applicable for one set
  • multiple sets would need a lower 1RM
  • more accurate above 75$
42
Q

Accurate vs estimated 1RM

A

accurate (directly tested)-most accurate but impractical to do for every exercise
estimate- comes from a multiple RM test (not as accurate)
-8 reps/.8 gives you estimated 1RM

43
Q

Goals of training

A

1.strength- 85+% 1RM less than 6 reps
2. power- single effort 80-90% of 1RM 1-2 reps or multi effort 75-85% 1RM 3-5 reps (want quality over quantity fast reps)
3. Hypertrophy best between 6-12 (67-85% of 1RM)
4. endurance 67% of 1RM or less. more than 12 reps
there is overlap between groups

44
Q

Variation and progression

A
  • variation allows for recovery
  • heavy days followed by light or medium (refers to same muscle group)
  • heavy=maximal effort
  • increase training load when athlete performs two+ reps above assigned rep for the last set on two workouts
45
Q

Volume

A
  • SetsxRepsxWeight
  • describes total weight lifted in a training session
  • set= group of repetitions sequentially performed before the athlete stops to rest
46
Q

Single set supporters

A
  • High intensity training (HIT) believes single set is optimal 1 set 8-12 to failure (supporters of machines)
  • no squats or cleans
47
Q

Multiple set supporter

A
  • continued strength gains require multiple sets

- multiple sets proven to increase strength faster

48
Q

Training status

A

-greater the training background the better tolerance to volume

Musculoskeletal intervention (5 decks)

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