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Pt Training > Program Design > Flashcards

Program Design Flashcards

1
Q

List 5 categories of program design

A

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
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2
Q

List 3 benefits of warm up

A

Increased neural sensitivity and transmission speed

Greater movement economy and ROM

Increased oxygen and blood delivery

Increased enzymatic and metabolic activity

Heightened muscle temperature

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3
Q

List 3 types of warm up

A

Specific warm up
General warm up
Performance (sport specific) warm up
Functional warm up

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4
Q

If training across the metabolic continuum in a single workout, programmatic order should reflect?

A

Phosphagen system
Glycolytic system
Aerobic system

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5
Q

Training duration

A

Amount of time the participant is exposed to training stress; often measured by time-under-tension (only work periods count, not rest periods)

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6
Q

Training volume

A

Measure of work performed during an exercise bout, includes the intensity and either the frequency or duration of movement

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7
Q

Rest Intervals

A

Time periods between physical effort that influence energy system contribution, recruitment capacity, subsequent performance and training adaptations

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8
Q

Recommended rest interval for aerobic work

A

1:1-1:3

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9
Q

Anaerobic training

A

1:3-1:12

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10
Q

Recovery Period

A

Duration of time in between exercise bouts; allows for energy system replenishment and adaptations to occur

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11
Q

Hypertrophy training emphasizes the a energy system.

A

Glycolytic

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12
Q

Specificity

A

For a desired adaptation to occur in the body, stress must be appropriately and specifically applied

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13
Q

Overload

A

A training stress that challenges a physio- logical system above the level to which it is accustomed

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14
Q

Progression

A

Stress applied must continually be perceived as new for any physiological system to adjust

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15
Q

Principle of overload

A 
Intensity
Duration and volume
Frequency
Rest interval 
Exercise performed
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16
Q

Periodization

A

Represents the concept that the body adapts more efficiently when adaptations are strategically built upon each other

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17
Q

Supercompensation

A

Desired adaptive responses associated with training

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18
Q

List 3 symptoms of heat exhaustion

A
  • Faint or Dizzy
  • Headache
  • Profuse Sweating
  • Irritability
  • Weak, Rapid Pulse
  • Shallow Breathing
  • Pale, Cool, Clammy Skin - Nausea or Vomiting
  • Muscle Cramps
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19
Q

List 3 symptoms of heat stroke

A
  • 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
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20
Q

What is the residual effect of aerobic training exercise

A

30+-5 days

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21
Q

What is the residual effect of maximal strength training

A

30 +-5 days

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22
Q

What is the residual effect of anaerobic endurance effects

A

18 +-4 days

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23
Q

What is the residual effect of strength endurance effects

A

15 +-5 days

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24
Q

What is the residual effect of maximal speed training

A

5 +-3 days

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25
Q

What are the guidelines for general fitness

A

Intensity
50 to 70% 1RM (glycolytic)

Frequency
3-5x/week

Volume
30-36 sets/day

Reps
8-20

Rest Interval
30-60 seconds

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26
Q

What are the guidelines for Anaerobic resistance training

A

Intensity
50 to 70% 1RM (glycolytic)

Frequency
3-5x/week

Volume
30-45 sets/day

Reps
12-25

Rest Interval
Short as tolerable

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27
Q

What are the guidelines for hypertrophy training

A

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

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28
Q

What are the guidelines for strength training

A

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)

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29
Q

Guidelines for power training

A

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

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30
Q

Plyometric

A

involve repeated, rapid lengthening and contracting of muscles and includes an amortization (or rebound) phase of <0.3 sec (e.g., depth jump)

31
Q

Ballistic

A

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

32
Q

Priority System

A

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

33
Q

Pyramid Sets

A

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.

34
Q

Superset

A

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

35
Q

Tri-Sets

A

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

36
Q

Contrast Set

A

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

37
Q

Complex Set

A

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)

38
Q

Drop/Strip Test

A

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

39
Q

Circuit Training System

A

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

40
Q

Lactate Tolerance System

A

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

41
Q

Negative Sets

A

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

42
Q

Concurrent Training

A

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)

43
Q

How much lower older adult power output tends to be versus younger adult

A

40%

44
Q

What is the difference between male and female strength

A

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)

45
Q

How much more testosterone do male have over female

A

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)

46
Q

Non functional overreaching

A

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)

47
Q

Over training syndrome

A

causes a severe reduction in performance due to hormonal, immunological, neurological, and psychological disturbances; can last for months

48
Q

List 5 symptoms of overtraining

A

• 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

49
Q

Heart rate training zone (hrtz)

A

heart rate range relative to an individual’s heart rate max that should be maintained during cardiovascular training to obtain targeted adaptations

50
Q

What are the training intensity rate for fit individuals

A

60-80% Heart Rate Reserve or VO2max 75-90% Heart Rate

51
Q

Training intensity range for deconditioned clients

A

40-60% VO2max O
50-60% Heart Rate Reserve
60-70% Heart Rate Max

52
Q

What is the RPE scale

A

Rate of perceived exertion

53
Q

Once the client cannot easily hold a conversation while training they have reached about a 14 on the RPE scale, which is equal to

A

70-80% of vo2 max

54
Q

Steady state training

A

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

55
Q

Metronome

A

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

56
Q

Energy expenditure of ______________ kcals per day is needed for cardiorespiratory fitness (CRF) improvements associated with health and disease prevention

A

200-400 kcals

57
Q

What does MET stand for

A

Metabolic Equivalent

58
Q

What is the training heart rate formula

A

Training HR = (HRR x Training Intensity expressed as a percentage) + RHR

59
Q

What is the heart rate reserve formula

A

Max HR – Resting HR

60
Q 
Training Intensity Ranges for
Deconditioned Individuals
\_\_\_\_\_\_  VO2max
\_\_\_\_\_\_ Heart Rate Reserve
\_\_\_\_\_\_ Heart Rate Max
A

40-60%
50-60%
60-70%

61
Q

Training Intensity Ranges for
Healthy Individuals
_______ Heart Rate Reserve or VO2max
_______ Heart Rate Max

A

60-80%

75-90%

62
Q

What does RPE stands for

A

Rate of Perceived Exertion

63
Q

Energy expenditure of ______ kcals per day is needed for cardiorespiratory fitness (CRF) improvements associated with health and disease prevention

A

200-400

64
Q

The relationship between calories and aerobic work stems from the oxidation value of energy; ______ of energy is released per liter of oxygen used

A

~5 kcal

65
Q

Rest = 1 MET (______) the energy needed for resting metabolic homeostasis

A

3.5 ml/kg/min

66
Q

Routine aerobic exercise can generally increase an individual’s VO2max by _______

A

10-30%

67
Q

Genetics account for ______ of the differences in improvements between individuals

A

50%

68
Q

Chondromalacia:

A

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

69
Q

IT band syndrome:

A

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

70
Q

Autogenic inhibition:

A

reduction in muscle excitability in response to high tension; self-induced by the muscle due to negative feedback signaled by activation of proprioceptors

71
Q

Golgi tendon organs (GTO) –

A

located in the musculotendinous junction; contributes to autogenic inhibition of muscle to protect from a tear or overstretch

72
Q

Reciprocal inhibition:

A

relaxation of musculature on one side of a joint to accommodate a contraction of opposing musculature on the opposite side

73
Q

Gout –

A

arthritis caused by the accumulation of uric acid which forms painful crystals; ball of the big toe is a common site

74
Q

_______ , _________ and _________ devices can be used to directly evaluate joint range of motion (ROM)

A

Goniometer, inclinometer, and flexometer.

Pt Training (9 decks)

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