Program Design Flashcards
List 5 categories of program design
Progressive Preparation–acclimating the body to more challenging work levels
- Energy Continuum–the predominant energy system used to fuel the work
- ExerciseSelection–type of exercise or modality selected
- Periodization–phasic adaptational-based system used to maximize desired responses
Exercise Order–sequence of exercises
- 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
- RestPeriods–duration of time between each physical effort
- Training Volume quantity of total work performed
- Recovery Periods– duration of time between exercise sessions
List 3 benefits of warm up
Increased neural sensitivity and transmission speed
Greater movement economy and ROM
Increased oxygen and blood delivery
Increased enzymatic and metabolic activity
Heightened muscle temperature
List 3 types of warm up
Specific warm up
General warm up
Performance (sport specific) warm up
Functional warm up
If training across the metabolic continuum in a single workout, programmatic order should reflect?
Phosphagen system
Glycolytic system
Aerobic system
Training duration
Amount of time the participant is exposed to training stress; often measured by time-under-tension (only work periods count, not rest periods)
Training volume
Measure of work performed during an exercise bout, includes the intensity and either the frequency or duration of movement
Rest Intervals
Time periods between physical effort that influence energy system contribution, recruitment capacity, subsequent performance and training adaptations
Recommended rest interval for aerobic work
1:1-1:3
Anaerobic training
1:3-1:12
Recovery Period
Duration of time in between exercise bouts; allows for energy system replenishment and adaptations to occur
Hypertrophy training emphasizes the a energy system.
Glycolytic
Specificity
For a desired adaptation to occur in the body, stress must be appropriately and specifically applied
Overload
A training stress that challenges a physio- logical system above the level to which it is accustomed
Progression
Stress applied must continually be perceived as new for any physiological system to adjust
Principle of overload
Intensity Duration and volume Frequency Rest interval Exercise performed
Periodization
Represents the concept that the body adapts more efficiently when adaptations are strategically built upon each other
Supercompensation
Desired adaptive responses associated with training
List 3 symptoms of heat exhaustion
- Faint or Dizzy
- Headache
- Profuse Sweating
- Irritability
- Weak, Rapid Pulse
- Shallow Breathing
- Pale, Cool, Clammy Skin - Nausea or Vomiting
- Muscle Cramps
List 3 symptoms of heat stroke
- Absence of Sweating
- Pulsating Headache
- Hot, Red, Dry Skin
- High Body Temp: Above 103° - Nausea or Vomiting
- Strong, Rapid Pulse
- Confusion
- Convulsions
- May Lose Consciousness
What is the residual effect of aerobic training exercise
30+-5 days
What is the residual effect of maximal strength training
30 +-5 days
What is the residual effect of anaerobic endurance effects
18 +-4 days
What is the residual effect of strength endurance effects
15 +-5 days
What is the residual effect of maximal speed training
5 +-3 days
What are the guidelines for general fitness
Intensity
50 to 70% 1RM (glycolytic)
Frequency
3-5x/week
Volume
30-36 sets/day
Reps
8-20
Rest Interval
30-60 seconds
What are the guidelines for Anaerobic resistance training
Intensity
50 to 70% 1RM (glycolytic)
Frequency
3-5x/week
Volume
30-45 sets/day
Reps
12-25
Rest Interval
Short as tolerable
What are the guidelines for hypertrophy training
Intensity
70-85% 1RM (glycolytic)
Frequency
4-6x/week
Volume
High (30-40 sets/day)
Reps
8-12 (8-10 high anabolic)
Rest Interval
30-60 sec
What are the guidelines for strength training
Intensity
75 to 95%
Frequency
3-5x week
Reps
3-5 (nervous)
6-10 (muscle)
Rest Interval
Glycogen 60-90 sec
Phosphagen 2-5 mins
Volume
Low (18-30 sets/day)
Guidelines for power training
Intensity
30-50% 1RM glycolytic
60-95% 1RM (CP)
Frequency
2-4x weeks
Volume
Varied with activity
Reps
2-5 (CP) 8-20 (glycolytic)
Rest Interval
30-240 seconds
Plyometric
involve repeated, rapid lengthening and contracting of muscles and includes an amortization (or rebound) phase of <0.3 sec (e.g., depth jump)
Ballistic
involve maximal concentric acceleration but may or may not necessarily involve a rebound phase (e.g., high box jump) – a plyometric uses a ballistic contraction with rapid stretch-shortening, a ballistic exercise is any that uses a ballistic contraction
Priority System
Perform exercises for deficient muscle groups or health limitations at the beginning of each session to ensure they receive adequate attention with maximal energy availability
Pyramid Sets
Allow for increasing loads with decreasing rep schemes over 3-5 sets; provides a hypertrophy and strength stimulus
Example: 12 x 100 lbs. → 10 x 115 lbs. → 8 x 130 lbs. → 6 x 140 lbs.
Superset
Perform one set of a given exercise immediately followed by a different exercise, with only transitional rest; allows for greater total workloads and can serve many program goals
Tri-Sets
Simply adds a third exercise at the end of a superset; must consider potential fatigue of prime movers/stabilizers – order should reflect mass and load involved.
Challenges metabolic fitness and are common in high-intensity training (HIT) programs referred to as rounds
Contrast Set
A strength-based lift using near maximal loads (conditioning set) performed in a controlled manner, immediately followed with a replicating movement using very low loads at maximal speeds
Maximizes fast-twitch fiber recruitment, improves power, and challenges dynamic stability
Complex Set
Combines a heavily-loaded conditioning set followed by a rest period, then a plyometric or ballistic that employs the same muscle groups (e.g., heavy back squat and sprint)
Drop/Strip Test
2-3 sets of the same exercise are commonly performed in a row - with only the time it takes to drop or “strip” the weight down serving as transitional rest between efforts.
Each set is performed for a designated number of reps or to volitional failure; they are sometimes added to the end of pyramid as seen below
Circuit Training System
Up to 15 exercises (often 1-2 for each major muscle group) are performed for a predefined time period or repetition range in sequential fashion with only transitional rest between lifts
Lactate Tolerance System
Lactate tolerance is developed by using a group of exercises that must all be performed for a certain number of reps in the shortest time possible (with proper form)
Rest periods (duration and quantity) depend on the client’s ability to recover and “tolerate” metabolic discomfort
Negative Sets
Based on the fact that muscles can produce more force during the eccentric phase of a movement than the concentric
The eccentric phase is performed using 110-130% of maximum, followed by a spot-assisted concentric phase
Concurrent Training
Trying to elicit significant concurrent improvements in aerobic fitness as well as hypertrophy, strength, and/or power promotes conflicting changes in the body
Concurrent weightlifting with aerobic training = differing changes in enzyme/hormone activity, muscle fiber activation patterns, and muscle physiology (e.g., mitochondrial/capillary density)
How much lower older adult power output tends to be versus younger adult
40%
What is the difference between male and female strength
An average adult female’s maximal total body strength is ~40% less than the average male’s
Upper body capacity of females is ~55% of males, lower body capacity is ~75% (on average)
How much more testosterone do male have over female
An average adult female’s maximal total body strength is ~40% less than the average male’s
Upper body capacity of females is ~55% of males, lower body capacity is ~75% (on average)
Non functional overreaching
short-term detriment in performance as a result of increased training stress, which may take several days or a few weeks to restore
If overreaching is not managed it can result in overtraining syndrome (OTS)
Over training syndrome
causes a severe reduction in performance due to hormonal, immunological, neurological, and psychological disturbances; can last for months
List 5 symptoms of overtraining
• Persistent heavy, stiff, and sore muscles (consistent over multiple days): not the same as DOMS
• Persistent fatigue, washed-out/burned out feeling
• Decreased performance capacity and intensity/ability to
maintain the training regimen
• Increased susceptibility to infections, colds, headaches
• Nagging and somewhat chronic injuries
• Sleep disturbances
• Decreased mental concentration and restlessness
• Increased irritability and depression
• HR variations, elevated resting HR, suppressed exercise HR (sympathetic - tachycardia, parasympathetic - bradycardia)
• Loss of appetite and weight loss • Bowel movement changes
• Absence of menstruation
Heart rate training zone (hrtz)
heart rate range relative to an individual’s heart rate max that should be maintained during cardiovascular training to obtain targeted adaptations
What are the training intensity rate for fit individuals
60-80% Heart Rate Reserve or VO2max 75-90% Heart Rate
Training intensity range for deconditioned clients
40-60% VO2max O
50-60% Heart Rate Reserve
60-70% Heart Rate Max
What is the RPE scale
Rate of perceived exertion
Once the client cannot easily hold a conversation while training they have reached about a 14 on the RPE scale, which is equal to
70-80% of vo2 max
Steady state training
The client performs at a set pace/intensity so that they maintain a steady HR
HR will not vary by >5bpm as oxygenated blood supply is meeting the demand of working cells and tissues
Metronome
a device that produces an audible click or other sound at a regular interval that can be set by the user, typically in beats per minute
Energy expenditure of ______________ kcals per day is needed for cardiorespiratory fitness (CRF) improvements associated with health and disease prevention
200-400 kcals
What does MET stand for
Metabolic Equivalent
What is the training heart rate formula
Training HR = (HRR x Training Intensity expressed as a percentage) + RHR
What is the heart rate reserve formula
Max HR – Resting HR
Training Intensity Ranges for Deconditioned Individuals \_\_\_\_\_\_ VO2max \_\_\_\_\_\_ Heart Rate Reserve \_\_\_\_\_\_ Heart Rate Max
40-60%
50-60%
60-70%
Training Intensity Ranges for
Healthy Individuals
_______ Heart Rate Reserve or VO2max
_______ Heart Rate Max
60-80%
75-90%
What does RPE stands for
Rate of Perceived Exertion
Energy expenditure of ______ kcals per day is needed for cardiorespiratory fitness (CRF) improvements associated with health and disease prevention
200-400
The relationship between calories and aerobic work stems from the oxidation value of energy; ______ of energy is released per liter of oxygen used
~5 kcal
Rest = 1 MET (______) the energy needed for resting metabolic homeostasis
3.5 ml/kg/min
Routine aerobic exercise can generally increase an individual’s VO2max by _______
10-30%
Genetics account for ______ of the differences in improvements between individuals
50%
Chondromalacia:
Associated with repeated impact, overuse, poor joint alignment or muscle imbalances
Impacts the articular hyaline cartilage of the patella (knee cap)
Improvements can be seen with knee stability training and strengthening of the vastus medialis
IT band syndrome:
Common among runners, accounts for 10% of running-related injuries
Injury to the ligament that runs along the lateral aspect of the hip and thigh; presents as lateral knee pain
Autogenic inhibition:
reduction in muscle excitability in response to high tension; self-induced by the muscle due to negative feedback signaled by activation of proprioceptors
Golgi tendon organs (GTO) –
located in the musculotendinous junction; contributes to autogenic inhibition of muscle to protect from a tear or overstretch
Reciprocal inhibition:
relaxation of musculature on one side of a joint to accommodate a contraction of opposing musculature on the opposite side
Gout –
arthritis caused by the accumulation of uric acid which forms painful crystals; ball of the big toe is a common site
_______ , _________ and _________ devices can be used to directly evaluate joint range of motion (ROM)
Goniometer, inclinometer, and flexometer.
