Program Design Flashcards
Name special considerations when training a youth client
Progression should be based on postural control and make exercising fun
What are some benefits of kettlebell training?
Enhanced athleticism, coordination, and balance; increased mental focus and physical stamina; increased oxygen uptake; increased total-body conditioning; recruitment of the posterior chain; increased core stability and muscular endurance; increased strength and power; improved grip strength; increased metabolic demands and caloric expenditure
What is the correct tempo for plyometric-stabilization exercises?
Hold landing for 3-5 seconds
In a core training program, what is the number of core exercises recommended in Phase 2 of the OPT model?
0-4
Heart rate zones used in Stage III of cardiorespiratory training.
Zone 1: 65-75%, Zone 2: 76-85%, Zone 3: 86-95%
What is the recommended exercise selection and intensity for Phase 3 of the OPT model?
2-4 strength level exercises per body part, 75-85% intensity
What two flexibility techniques are recommended as a proper warm-up before athletic activity?
SMR (self-myofascial release) and dynamic stretching
The resistance training tempo used in Phase 1 Stabilization Endurance Training of the OPT model.
4/2/1
What is the correct repetition tempo for core-power exercises?
X/X/X (as fast as can be controlled)
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise.
Multiple-set system
The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model
50-70%
The resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part.
Horizontal loading
Name three low-volume high-intensity training adaptations.
Increased rate of force production, increased motor-unit recruitment, increased motor-unit synchronization
What is the recommended number of reps and sets for resistance training in the Power phase of the OPT model?
1-5 reps for the strength exercise and 8-10 reps for the power exercise, 3-5 sets
Name three physiological considerations when training youth
Submaximal oxygen demand (economy of movement): children are less efficient and tend to exercise at a higher percentage of their peak oxygen uptake as compared to adults. 2. Glycolytic enzyme production is insufficient to sustain bouts of high-intensity exercise. 3. Limited ability to sweat in response to hot, humid environments (decreased tolerance to temperature extremes).
Number of recommended plyometric (reactive) exercises for clients training in Phase 1 Stabilization Endurance Training
0-2
What Phases of the OPT model should be used for improving general sports performance?
Phase 1 Stabilization Endurance, Phase 2 Strength Endurance, and Phase 5 Power
A system of strength training that uses a couple of exercises performed in rapid succession of one another
Superset system
The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model
0-90 seconds
What are three goals of Phase 4 Maximal Strength Training of the OPT model?
Increase motor unit recruitment, increase frequency of motor unit recruitment, improve peak force
List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT model.
Perform 8-12 reps, 2-4 sets; 2/0/2 tempo for strength exercises, 4/2/1 tempo for stabilization exercises; 70-80% intensity; 0-60 seconds rest
What is the primary goal in balance training?
To challenge the limits of stability
What adaptations occur from high volume training?
Increased muscle cross-sectional area, improved blood lipid serum profile, and increased metabolic rate
Name six benefits of vibration training
Improved circulation and cardiovascular function, alleviation of muscle soreness, weight reduction and increased metabolism, increased bone density, increased flexibility and range of motion, improved overall well-being
What are three things recent research has demonstrated regarding circuit training?
It is just as beneficial as traditional cardiorespiratory training, it produced greater levels of EPOC and strength, and it produced near identical caloric expenditure when compared with walking at a fast pace.
What are some special considerations for a client with osteoporosis?
Progression should be slow and well monitored; exercises should be progressed to free sitting or standing; focus exercises on hips, thighs, back and arms; avoid spinal loading; make sure client is breathing normally
Name the seven performance benefits achieved when following the OPT model.
Strength, power, endurance, flexibility, speed, agility, and balance
Which phases should be included in an annual plan for a client with the goal of basic body fat reduction?
Phases 1 and 2
The type of specificity that refers to the energy demand placed on the body.
Metabolic specificity
What are the acute variables for dynamic stretching?
1 set, 10 repetitions, 3-10 exercises
What is the means of progressing clients in Phase 2 of the OPT model?
Increasing proprioceptive demand, volume, intensity or by decreasing rest periods.
Name two progressions for Step-up to Balance.
Step-in frontal plane and step-in transverse plane
What is the amount of time active-isolated stretches should be held?
1-2 Seconds
What are three regressions for performing a Prone Iso-abs exercise?
Perform in standard push-up position, perform in push-up position with knees on floor, perform with hands on bench and feet on floor
Name the four primary areas of focus in Phase 1 Stabilization Endurance Training.
Increasing stability, increasing muscular endurance, increasing neuromuscular efficiency of the core musculature, improving intermuscular and intramuscular coordination
What is the recommended resistance training exercise selection for Phase 2 of the OPT model?
Perform 1 strength exercise superset with 1 stabilization exercise
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.
Osteoporosis
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time.
Power
What is the recommended repetition range for resistance training in Phase 3 of the OPT model?
6 -12
In what Phase of the OPT Model would you perform Plyometric exercises as fast as possible?
Phase 5 Power