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Program Design Flashcards

1
Q

What are the 4 basic principles that guide program design?

A
  1. Specificity = training client in a specific way to produce a targeted change/result. The body adapts to the specific stressors applied
  2. Overload = a training stress/intensity > than what client is used to, leading to adaptation.
  3. Variation = manipulation of specific training variables (volume, intensity, exercise selection, frequency of training, rest interval, speed of movement) to achieve long-term adaptation
  4. Progression = altering training stress or intensity to continue to induce positive adaptations
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2
Q

Define specificity

Give 5 example of specificity in training (what are 5 things that can be specifically targeted in training?)

A

Specificity = training client in a specific way to produce a targeted change/result. The body adapts to the specific stressors applied

  1. Target specific muscle groups specificity
  2. Energetic systems specificity
  3. Movement velocities specificity
  4. Muscle action type specificity
    • E.g. Isometric, concentric, eccentric
  5. Movement patterns specificity = generally used in work with athletes or clients who wish to develop strength that translates to a specific activity or sport.
    • The more similar the resistance training exercise is to the movement pattern, the greater the likelihood of translation to the targeted activity.
    • Exercises such as the Olympic lifts (i.e., cleans, snatches, etc.) appear to offer the most translation to sports because their movement patterns are similar to those used in many sports and activities.
      6.
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3
Q

Define overload and give 4 examples of how to use it

A
  • Overload = a training stress/intensity > than what client is used to, leading to adaptation.
  1. More weight lifted
  2. More training sessions per week
  3. Less rest between sets
  4. More reps/sets of given exercise
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4
Q
  • Define varation.
  • What is best method for acheiving varation?
  • What happens if insuficcient training variation?
A
  • Variation = manipulation of specific training variables (volume, intensity, exercise selection, frequency of training, rest interval, speed of movement) to achieve long-term adaptation
  • Best achieved through principle of periodization
    • Periodization is the systematic process of
    • planned variations in a resistance training
      program over a training cycle.
    • _​_Logical phasic manipulations of training factors to optimize specific training outcomes at specific time points
  • Monotonous program overtraining = plateauing or decrease of training adaptations resulting from insufficient training variation
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5
Q

What answers qualify as a beginner? How many have to match for each column?

A

3/5 columns to qualify

If was resistance training regularly within last 4-6 weeks, use answers from previous program.

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6
Q

What answers qualify as a intermediate?

How many have to match for each column?

A

3/5 columns

If was resistance training regularly within last 4-6 weeks, use answers from previous program.

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7
Q

What answers qualify as a advanced?

How many have to match for each column?

A

3/5 columns

If was resistance training regularly within last 4-6 weeks, use answers from previous program.

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8
Q

What information should be gathered about client prior to designing program?

  1. _ _ Status (5 part answer)
  2. _ Evaluation (7 part answer)
    1. 4 @ rest
    2. 3 active
  3. Goals - identify what they say they want in terms of muscle goals(4 part answer)
A
  1. Initial Resistance Trianing Status and Experience
    1. Currently RT?
    2. How have you followed long regular RT program?
    3. How many times per week?
    4. How difficult/intense is each session?
    5. What type of trainingdo you perform (machine/core/assistance) and how many can you perform with propper technique?
  2. Fitness Evaluation
    1. Resting HR
    2. Blood pressure
    3. Body composition
    4. Height + Weight + Girth
    5. Muscular strength and endurance
    6. Cardio fitness/endurance
    7. Flexibility
  3. Primary resistance training goal
    1. Muscular endurance = “I want to increase stamina”
    2. Hypertrophy = “I want bigger arms/get more sculpted”
    3. Muscular strength = “I want to get up and down the stair better”
    4. Muscular Power = “I want to jump higher” “I want to improve my speed/agility”
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9
Q

What are 11 sequential steps for designing resistance training program?

  1. Initial _ and _
  2. Determination of _
  3. _ selection
  4. Weigh the _ of exercise against the _.
    1. For example, machine leg press vs free-weight lunge?
  5. _ of exercises (_order)
  6. Training _: _and _
  7. Training _ : _ and _
  8. _ _
  9. Training _
  10. _ the training plan
  11. _
A
  1. Initial consultation and fitness evaluation
  2. Determination of training frequency
  3. Exercise selection
  4. You should weigh the value of an exercise against the time it takes to perform it.
    1. For example, machine leg press vs free-weight lunge?
      1. Machine leg press = less time than free-weight lunge, may allow the client to perform additional exercises or more sets.
  5. Arrangement of exercises (exercise order)
  6. Training load: resistance and repetition
  7. Training volume: reps and sets
  8. Rest Periods
  9. Training Variation
  10. Sequencing the training plan
  11. Progression
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10
Q

What are the 7 resistance training program design variables?

NA

ES

TF

EO

TLR

V

R

A
  1. Needs analysis = determines clients needs and requirements of client’s activities and lifestyle examining following
    1. Age
    2. Training experience and current training level
    3. Injury history
    4. Physical testing results
    5. Training Goals
    6. Incidence of injury in client’s job/sport
  2. Exercise selection
  3. Training frequency
  4. Exercise order
  5. Training load and repetitions
  6. Volume
  7. Rest Periods
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11
Q

What are 5 aerobic endurance program design variables?

MFIDP

A
  1. Exercise mode
  2. Training frequency
  3. Training intensity
  4. Training duration
  5. Exercise progression
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12
Q

What 3 things should be gathered from client prior to designing aerobic training program?

  1. _ fitness _
  2. _ history
  3. Fitness _
A
  1. Present fitness level
  2. Exercise history
  3. Fitness goals
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13
Q

What is a needs analysis and what 6 things does it cover?

A

Needs analysis = determines clients needs and requirements of client’s activities and lifestyle examining following

  1. Age
  2. Training experience and current training level
  3. Injury history
  4. Physical testing results
  5. Training Goals
  6. Incidence of injury in client’s job/sport
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14
Q

What are the 6 methods of aerobic exercise training?

  1. _ _ _
  2. _/_training
  3. _training
  4. _training
  5. _training
  6. _exercise training
A
  1. Long slow distance
  2. Pace/tempo training
  3. Interval training
  4. Circuit training
  5. Cross training
  6. Arm exercise training
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15
Q

Define long slow distance training.

What is ideal HR training zone for this method?

Give examples

Give recomendations for duration and frequency

Describe how to train in relation to HR, including what systems/fuels.

A
  • Long Slow Distance = performance at intensity less than normally used so duration can be longer
    • Generally, work within 50-85% HRR training zone
    • Examples:
      • Ride bike @ 100 watts for 1 hour instead of 150 watts for 30 minutes
    • Recommendations
      • 30-120 minutes, no more than 2x a week
    • Once target intensity achieved, continue exercise if client can maintain HR within prescribed zone and energy available
      • When HR increases beyond training zone without increase in workload, anaerobic systems begin to provide energy at expense of carbohydrate and glycogen stores, fatigue will follow
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16
Q

What 2 things does pace/tempo training improve?

Give duration, intensity, and training frequency.

Describe the 2 methods of pace tempo training.

  1. _/tempo training
    • Work bouts _-_ minutes
    • _ seconds rest – can _
    • Repeat until _
  2. _/tempo training
    • _ Bouts _-_ minutes, sustaining desired pace
    • Duration _b/c training @ _
A
  • Pace/Tempo Training = for clients wanting to improve cardiorespiratory endurance and can work @ highest % of HRR to ↑ VO2 max
    • Duration: 20-30 minutes @ lactate threshold, 1-2x a week
  1. Intermittent pace/tempo training
    • Work bouts 3-5 minutes
    • 90 seconds rest – can walk slowly to prevent blood pooling in legs
    • Repeat until client unable to maintain pace
  2. Steady pace/tempo training
    • 1 Bout 20-30 minutes, sustaining desired pace
    • Duration reduced b/c training @ higher intensity
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17
Q
  • Define interval training in terms of work duration, intensity, and alternating.
  • What benefit does IT allow in session and how can this be used to improve performance? (give example for how to increase running speed)
  • What 2 adaptations does high intensity interval training enduce?
  • What are typical work to rest ratios?
    • how long does work typicall last?
    • How long should total session be?
A
  • Interval Training = Short periods of exercise @ > lactate threshold/VO2 max alternated with longer periods @ lesser intensities
  • Allows for more complete recovery → delay of complete fatigue ∴ greater total amount of time spent @ highest intensity
    • Example:
      • ↑ running speed, use intervals of faster running that pushes HRR paired with rest period @ pace on lower end of HRR
  • Adaptations = ↑ cardio endurance via ↑ lactate threshold enhanced ability to clear blood lactate
  • Work to Rest Ratios
      • Work = 3-5 minutes + Rest at ratio of 1:1 to 1:3
        • Lengthen rest interval as client fatigues
    • Example = 60 minutes @ steady state can be swapped with 60 minutes interval training (combined work + rest time)
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18
Q

What is circuit training?

What are benefits of this style of training and what does it improve?

A
  • Circuit training = resistance training + aerobic endurance training.
    • Short intervals endurance training between resistance training sets
  • Keeps HR in training zone for duration of exercise session, improving cardiorespiratory endurance and muscular endurance
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19
Q

What is cross training and what is it effective for training?

What are benefits (how does it improve/enhance adaption rate)?

What are 2 methods?

A
  • Cross Training – combining several exercise modes (running + swimming + biking) for aerobic endurance training. Effective for maintaining or improving VO2 max
    • Benefits
      • Distributes physical stress of training to different muscle groups during different activities → increased adaptation of cardiorespiratory and muscular systems
    • 2 Methods
      • Use different modes of exercise each training period, rotating through 2 or more through 2 or more exercise modes within a week
      • Using several different exercise modes within the same work out
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20
Q

How does arm cardio differ from leg cardio (HR, VO2 Max, and lactate threshold)

A
  • HR is higher during arm exercise than during leg exercise for any given workload
  • VO2 max for arm exercise lower than for leg exercise
  • Lactate threshold reached @ lower intensities that during leg exercise
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21
Q

When can the various types of aerobic training (interval training, circuit training, cross training, etc.) be used?

A

After initial aerobic endurance training program completed

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22
Q

What are core exercises?

What are structural exercises? Give examples

What are power exercises? Give examples

What are assistance exercises?

A
  • Core exercises = Multi-joint exercises (involving 2 or more joints)
    • Engage large muscle while activating synergistic muscles
  • Structural exercises = core exercises that directly or indirectly place load on axial skeleton
    • Deadlift, squat, shoulder press
  • Power exercises = structural exercises that are performed quickly or explosively
    • Clean and jerk, snatch, push press, high pull, push jerk
  • Assistance exercises
    • Single-joint exercises, engaging only one primary joint
    • Recruit small amount of muscle mass/small muscle group or area
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23
Q

What are 4 recommendations for selecting resistance training exercises to build training base of novice

  1. Focus on _ exercises or basic _ exercises
  2. Use _muscle groups/_-joint exercises
  3. Target _muscle groups or train _ muscle group
    • Typically _ exercises per muscle group
  4. Progressively incorporate more _-joint _muscle exercises
A
  1. Focus on assistance exercises or basic core exercises
  2. Use small muscle groups/single-joint exercises
  3. Target specific muscle groups or train each muscle group
    • Typically 1 exercise per muscle group
  4. Progressively incorporatemore multi-joint large muscle exercises
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24
Q

What is difference between active and passive stretching?

A
  • Active = person stretching supplies force of stretch
  • Passive = partner or stretching device provides force for stretch
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25
Q

What is ballistic stretching?

What are 2 reasons it’s not widely used?

What are 4 disadvantages?

  • Increased danger of exceeding the _ of _ involved
  • Higher _ requirements
  • Greater likelihood of causing _ _
  • Activation of _ _
A
  • Ballistic = rapid, jerky, uncontrolled movement. Momentum from motion of body part takes muscle through ROM until stretched to limit
  • Not widely used b/c
    1. Movements performed @ high speeds, rate and degree of stretch and force applied to induce stress = difficult to control
    2. May increase injury to muscle and connective tissue
  • Disadvantages to static stretches
    1. Increased danger of exceeding the extensibility limits of tissues involved
    2. Higher energy requirements
    3. Greater likelihood of causing muscle soreness
    4. Activation of stretch reflex
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26
Q

What is static stretching, how does it impact muscle, and how long is stretch held? Beginner hold times?

How does increasing hold time impact flexibility?

When can injury occur?

Impact on performance?

A
  • Static = Slow, constant speed used, with stretch position held for 30 seconds. Relaxes and simultaneously lengthens the stretched muscle. Beginner hold 15-20 seconds.
  • Increasing from 30 to 60 seconds does not increase flexibility
  • Injury risk:
    • Lower than ballistic b/c slow stretching speed, stretch reflex not activated
    • Injury can occur if stretching too intense, but no real disadvantages to static stretching if proper technique
  • Static stretching prior to dynamic activity may have negative effect on performance
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27
Q

What is PFN and what method is most common?

Describe 5 step process for most common method.

Difference between PFN flexibility gains and static flexibility gains.

What are 4 limitations?

A
  • Proprioceptive neuromuscular facilitation (PFN) = Use passive and active (concentric and isometric) muscle actions
  • Hold-relax method = common method
    1. Muscle/joint is taken into static stretch position for ~10 seconds, while keeping muscle relaxed
    2. Muscle contracted for 6 seconds with strong isometric contraction against external fixed object
    3. Partner prevents joint movement
    4. Isometric contraction stimulates Golgi tendon organ, which maintains low muscle tension during 2nd stretch → CT lengthening → greater ROM
    5. 1-2 second rest + 30 seecond passive stretch with potentially greater stretch
  • PFN flexibility gains > static flexibility gains
    1. Potentially b/c it assists with muscular relaxation → greater ROM
    2. Good for folks with lack of ROM in 1 or more joints
  • Limitations
    1. Requires partner
    2. Partner can over stretch muscle/have poor technique
    3. Not safe for children b/c requires high attention to detail
    4. Time consuming
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28
Q

Define dynamic stretching and give example

Why is it benefitial?

Describe how to incorportate into training (intensity, volume, frequency)

A
  • Dynamic = Uses movements specific to a sport or movement pattern. Dynamic stretching emphasizes functionally based movements.
  • Walking lunge
    • Lunge walk in which the client exaggerates the length of the stride and bends the back leg so that he or she ends up in a position in which the front knee is over the toe (but not in front of it) and the back knee is just off the floor with the torso held in an upright position
  • Dynamic flexibility more closely simulates movements in daily activities compared to static stretching
  • How to incorporate into training
    • Begin with low volume/intensity b/c requires balance and coordination
    • 2-5 x a week
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29
Q

Give 4 examples when is it approriate to recommend a certain mode of exercise.

A
  1. When the exercise is not contraindicated
  2. When the exercise aligns with the client’s goals and needs
  3. Available training time per session = The exercise is wort the time it takes to perform it.
  4. When the client can perform the exercise with correct technique
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30
Q

List 9 impacts of increasing body temperature during warm up.

Describe how to program a warm up (time, intensity).

How should warm up be changed with increased conditioning?

A
  • Increase body temperature to produce the following effects
    1. ↑ blood flow to working muscles
    2. ↑ speed in muscle contraction/relation
    3. ↑ rate of force development and reaction time
    4. ↑ muscle strength and power
    5. ↑oxygen delivery to working muscles (higher muscle temp facilitates release of O2 from hemoglobin
    6. ↑ metabolic reactions
    7. ↑ psychological preparedness for performance
    8. ↑ HR to minimize oxygen debt
    9. ↓ in joint and muscle viscosity → ↑ ROM
  • 5-15 minutes, long enough to break into light sweat
  • With better conditioning, ↑ warm up intensity/duration to achieve optimal body temperature
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31
Q

Describe general warmup for resistance training.

Describe specific warmup for resistance training and list 2 benefits unique to this method.

A
  • General warm up = 5 minutes of slow aerobic activity to increase HR, blood flow, deep muscle temperature, and respiration rate
  • Specific warm up = Movements that are a part of the actual activity (e.g. light repetitions of bench press before progressing to workout)
    • Increases temperature of the muscles that will be used in subsequent more strenuous activity
    • Mental rehearsal of event, allowing complex skills to be performed more effectively
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32
Q

Decsribe 5 benefits of general aerobi training warm up

Give example of specific aerobic trianing warm up.

A
  • General warm up benefits
    1. Increases heart rate
    2. Blood flow
    3. Deep muscle temperature
    4. Respiration rate
    5. Viscosity of joint fluids
  • Specific warm up = Jogging for sprinting training, etc.
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33
Q

Describe cool down activities appropriate for resistance training and aerobic training workouts, including benefits.

A
  • Resistance training
    • 5-15 minute cool-down using lower intensity RT exercises to reduce heart rate and prevent blood pooling
    • Stretching
  • Aerobic Training
    • 5-15 minute cool-down using decreased aerobic intensity to reduce heart rate and prevent blood pooling
    • Stretching
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34
Q

What are the 7 primary methods for arranging resistance training exercise?

What are the 2 secondary methods (give example)

A
  • Primary methods
    1. Descending order of priority of application to client’s goals/activity/sport
    2. Power → Core → Assistance
      • Power = snatch, power clean, hang clean, push jerk
    3. Multi-joint → Single-Joint
    4. Large Muscle → Small Muscle
    5. Push/Pull
    6. Upper/Lower
    7. Combo of above
      • Core → assistance exercises alternating push/pull
  • Secondary Methods = 2 different methods of completing 2 different exercise in succession without rest
    • Compound set = pairing 2 exercises that work the same muscles (dumbbell fly and bench press)
    • Superset = pairing 2 exercises that work opposite muscles (Biceps curl + triceps press)
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35
Q

What 4 factors influence chopice of order of resistance training exercise?

A
  1. Goals of client
  2. Fatigue-generating potential of exercise
  3. Type of exercise (core/assistance)
  4. Ability to perform exercise (technique)
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36
Q

What 4 factors influence choice of order of aerobic training exercise

A
  1. Equipment available
  2. Client Goals
  3. Personal preference
  4. Client’s ability to perform the exercise (technique)
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37
Q

How should different modes of exercise be arranged within 1 training session (resistance training + cardio)

A
  1. Power
  2. Core
  3. Assistance
  4. Cardio
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38
Q

Define intensity, volume, volume/training load, and frequency. Give examples for both aerobic and resistance trianing.

A
  • Intensity = difficulty of the work.
    • Running = running speed
    • Resistance training = amount of weight lifted
  • Volume = amount of work performed.
    • Running = distance covered
    • Resistance training = reps x sets
  • Volume/training-load = volume x intensity
    • Resistance training = sets x reps x weight
    • Aerobic traing
      • Time x HR
      • Using HR Zones = sum of all zones (%HR max x time @ that zone)
  • Frequency = number of sessions per day, week, or month
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39
Q

How does intensity relate to client’s training goal?

What does intensity describe? Give example for aerobic and resistance training.

A
  • Training intensity corresponds with the adaptations the training will produce. Be sure to choose an intensity that elicits the adaptations the client is seeking
  • Intensity is the difficulty of the work. Intensity is the amount of weight or resistance used in a particular exercise.
    • intensity = running speed
    • intensity = resistance or weight lifted
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40
Q

Describe 2 factors to consider when determining intensityvolume laod of resistance training program.

Which is more effective single-set or multi-set protocols for untrained populations?

For trainined populations?

A
  1. Type of training program established
  2. Intended goals of program
  • Single-set protocols < effective than multi-set protocols in trained
  • Single-set protocols < effective than multi-set in untrained populations
    • Single-set may be effective with notice/untrained during initial training stages
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41
Q

Fill in the following table for resistance training guidelines

A
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42
Q

Give general guidelines for resistance training programming that addresses:

  1. Training to muscular failure
  2. Training status and number of sets
  3. How to assign training loads using:
    • RM target/zones
    • %RM
  4. How does client goal influence training goal?
  5. Describe loading schems in relation to programming
  6. How to increase volume?
A
  1. Training to Muscular failure = poor method for assigning training loads
  2. Training status affects number of sets
    • Untrained clients need to start out with a very limited number of sets (1-3) per muscle group.
    • More advanced clients often perform many more sets (10+) per muscle group.
  3. Assigning load
    • RM target and RM zones appear suboptimal methods for determining training load
    • Using percentage of Maximum = superior method
  4. Assign loads based on primary goals of client
    • The client’s goal and training status directly impact the number of repetitions and sets
    • Muscular endurance = perform more repetitions.
    • Muscular strength = fewer repetitions.
  5. Use various loading schemes in a program to avoid overtraining, allow for progression, and maximize adaptations
  6. You can have the client perform more sets to increase volume.
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43
Q
  1. Describe the 2 methods for determining aerobic exercise intensity using HR calculations.
    • Include what percentages should be used for each method
  • For who is it inapporpriate to use HR to determine exercise intensity?
A
  • Use HR to set aerobic exercise intensity
  1. Use Age Predicted Max HR to Calculate Target HR Range
    1. Calculate APMHR = 220 - age
    2. Caclulate Target Heart Rate = APMHR x intensity %
      1. Use 70% for low range
      2. Use 85% for high range
    3. Target HR Range = range from answers 2.1-2.2
  2. Karvonen Method
    1. Caculate APMHR
    2. Calculate Heart Rate Reserve = APMHR - Resting HR
    3. Calculate target HR = (HRR x intensity) + Resting HR
      1. Lower range = 50%
      2. Higher range = 85% intensity
  • Do not use HR to set intensity for folks who are on medication that affects HR
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44
Q

What is HRR how and why is it used?

A
  • HRR = Max HR - Resting HR
  • HRR is used in place of VO2 reserve
    • VO2 Reserve = VO2 Max - VO2 Resting
  • HRR is used b/c VO2 reserve is roughly equal to HRR
    • VO2 requires lab to calculate. Can use HRR to set intensity without conducting lab tests
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45
Q

What is relationship between %VO2 max, %HR Reserve, and %Max HR?

A
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46
Q
  • What is best method for assigning resistance training loads?
  • What method is suboptimal?
  • What method increases risks of training to failure?
A
  • Best = % Maximum
  • Suboptimal = RM target and Rm zones
  • Training to muscular failure = poor method for assigning load
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47
Q
  • What is a Repetition Maximum/Target and what is it used for?
  • What is a Repetition Maximum/Target Zone and what is it used for?
  • Why are these two methods problematic?
A
  • Repetition maximum target = method of assigning load based onamount of weight that can be lifted with proper techinique for a set number of repetititons
    • E.g. 3 sets 12RM load at heaviest weight that can perform 3 sets of exactly 12 reps
      • No load change across set
  • Repetition Maximum Zone/Range = of weight that can be lifted with proper techinique for a set range of repetitions.
    • E.g. 3 sets of 10-12 reps
      • No load change
  • Can be used as method of training to failure.
  • Both are method of assigning training load
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48
Q

What are repetition maximum tests and how different from 1RM tests?

Describe 2 different methods of RM testing, including, number of reps, load increase.

Give examples of how these methods might be applied

A
  • Repetition maximum tests estimate 1RM, using low number or reps (6-10 max). 2 Methods
  1. Aiming to do a set number of reps and increase the load until exactly that number of reps can be performed and no more
    1. 6RM Test, Goal repetitions test, Repetition maximum zone test
  2. Use load estimate and do as many reps as possible with that load.
    1. Load bar with 120kg, do as many squats as possible
49
Q
  1. Describe goal repetions maximum testing.
  2. When is it used and who is it most effective for?
  3. What are cons of this method?
A
  1. Goal repetitions = goal repetitions and sets for clients in actual session.
    1. If client will perform 4 reps back squat in workout, PT uses 4RM test in training session
    2. With assistance exercises, use 8RM
  2. For intermediate/advanced clients
  3. High ammount of fatigue if multiple trial sets performed
50
Q

Describe 6RM test

How does load increase during test?

A
  • 6RM test = similar to 1RM, but each testing set = 6 reps
  • Load change during trial = 50% that of 1RM
    • Upper body = ↑ 2.5-5% or 5-10 lb
    • Lower body = ↑ 5-10% or 15-20 lb
51
Q
  1. What is % BW testing?
  2. How are results of %BW testing used?
  3. Who should it be used for? Who should it not be used for?
  4. What is maximum BW used in testing women/men?
A
  1. Submaxmimal srength testing that uses %BW to determine trial load, with goal of performing 12-15 reps with trial load.
  2. Results from %BW testing can be entered into 1RM predictive equations to predict 1RM and assign training loads based on these predictions.
  3. Best for untrainined/inexerpienced clients b/c loads based on BW are relatively light. Not good for experienced clients who have greater strength/BW ratio → underestimated trianing/trial load.
  4. Women = 140lb (64kg) || Men = 175lb
52
Q

How are results from RM test used to calculate 1RM?

A
  1. Use %RM and estimated repetitions equation to estimate %1RM.
  2. Divide Load by %RM to determine estimated 1RM

Reps / Intensity as follows

  • 1 = 100%
  • 2 = 95%
  • 3 = 93
  • 4 = 90
  • 5 = 87
  • 6 = 85
  • 7 = 83
  • 8 = 80
  • 9 = 77
  • 10 =75
  • 11 = 70
  • 12 = 67
  • 15 = 65
  • 20 = 60
53
Q

What are the 4 methods of assessing load capabilties, include %1RM for #4.

A
  1. Directly assess 1RM
  2. Estimate 1RM
    1. Use Rep Max Test
    2. Use Prediction equation
  3. Use % of bodyweight for testing
    1. Trial load determiend by weight
  4. Repetition max testing
    • Uses lower loads (~50-75% 1RM)
    • Higher number of reps → ↑ fatigue, making test less accurate
    1. Aim to do set number of reps
    2. Have weight and do most number of reps possible
54
Q

What are 5 methods of monitoring exercise intensity?

  1. target _
    1. % range
    2. % range karvonen
  2. % functional
  3. 6-20
  4. difficulty based x rest
  5. speed
A
  1. Target Heart Rate
    • % Age Predicted Max Heart Rate
      • THR = APMHR x Intensity (70-85%)
    • % Heart Rate Reserve (Karvonen method)
      • HRR = (APMHR – Resting HR)
      • Multiply by exercise intensity (50-85%)
  2. %Functional Capacity (as measured by VO2)
  3. Rate of Perceived Exertion 1-10
    • 1-10 (Borg 6-20)
      1. (6) Nothing
      2. (7-8) Extremely Little
      3. (9-10) Very easy
      4. (10-11) Easy (Could do all day)
      5. (11-12) Moderate
      6. (13-14) Somewhat hard (starting to feel it)
      7. (15-16) Hard
      8. (17-18) Very Hard (making effort to keep up)
      9. (19) Very, very hard
      10. (20) Maximum effort (can’t go any further)
  4. Metabolic Equivalents
    • 1 MET = amount of oxygen required to function @ rest = 3.5 ml x kg=1 x min-1
    • Any given MET = indication of how much harder than rest an activity is. Aka 4 METs = 4x harder than @ rest
    • To use METs effectively, need maximal MET level (VO2 max) for client
  5. Exercise velocity
55
Q
  • How should aerobic exercise be varried to ensure adaption/progression?
    • Measure as increase in _ x or tolerance for_/_
    • Increase exercise _, _, or _by _%, only after_
  • How should aerobic exercise be varried for long-term maintenance?
    • Requires _ effort, can decrease _ for _ by as much as _% without negatively impacting _
    • Can reduce frequency to _ x a week, but must maintain _ and duration to maintain _ adaptions
    • Program _
A
  • Varied to ensure adaptation/progression
    • Measure as increase in VO2 Max or tolerance for longer duration/higher intensities
    • Increase exercise frequency, duration, or intensity by 10%, only after body has adjusted to new program
  • Varied for long-term maintenance
    • Requires less effort, can decrease total volume for a few weeks by as much as 70% without negatively impacting VO2 max
    • Can reduce frequency to as few a 2 x a week, but must maintain intensity and duration to maintain VO2 Max
    • Program with variety of exercise modes
56
Q

What are aerobic intensity guidelines when developing aerobic training programs:

  • For health adults?
  • For deconditioned clients?
  • For children?
A
  • For healthy adults
    • 70-85% Age Predicted Heart Rate max
    • 50-85% Heart Rate Reserve
  • Deconditioned clients may be as low as 30% Heart Rate Reserve
  • Children = RPE
57
Q

Describe light-intensity exercise in the following terms:

  • %VO2 max
  • Mets
  • RPE
  • Bodily Resposne
  • Activity example
A
  • 30% to <40% VO2 or heart rate reserve
  • 2-6 METs
  • 9-11 RPE (on 6- to 20-point Borg scale)
  • Intensity producing a slight increase in heart rate and respiration rate
  • (walking 2-2.5 MPH)
58
Q

Describe moderate-intensity exercise in the following terms:

  • %VO2 max
  • Mets
  • RPE
  • Bodily Resposne
  • Activity example
A
  • 40% to <60% VO2 or heart rate reserve
  • 6-8.5 METs
  • 12-13 RPE (on 6- to 20-point Borg scale)
  • Intensity producing a noticeable increase in heart rate and respiration rate
  • Walking 2.5-4.25 mph, outdoor cycling 10-11.9mph
59
Q

Describe vigorous-intensity exercise in the following terms:

  • %VO2 max
  • Mets
  • RPE
  • Bodily Resposne
  • Activity example
A
  • ≥60% to 90% VO2 or heart rate reserve
  • ≥8.5 METs
  • ≥14 RPE (on 6- to 20-point Borg scale)
  • Intensity producing a substantial increase in heart rate and respiration rate
  • Stair stepping ≥ 30 steps/minute, walking ≥5 mph (walking→ becomes rurunning @ ≥ 5.2mph)
60
Q
  • How does aerobic exercise duration relate to goal of training?
    • Give examples for how 2 different goals might influence training duration.
  • What other factor influences duration?
A
  • Training goal dictates frequency and intensity, which dictates duration
    • If goal for fat loss, can use intermittent exercise bouts of high to moderate intensity to improve aerobic fitness in all but most advanced exercise
    • If training for endurance events, duration but be in line for goal of program
      • E.g. training for 10k run in under 50 minutes might involve 45 min LSD, 45 min Fartlet, 10 reps .5 km intervals, 45 min fartleck run
  • Time available of client
61
Q

How is duration established for aerobic exercise? Describe in relation to intensity.

A
  • Duration is influenced by intensity. The longer the duration, the lower the intensity
    • Exercise above maximal lactate steady state (≥85% VO2 max) will have short duration (20-30 min) b/c accumulation of lactate will → fatigue
    • Exercise @ lower intensity (70% VO2 max) can continue for several hours before fatigue
62
Q

Give aerobic exercise session duration guidelines for:

  1. ASCM
  2. American Heart Assosciation
  3. Surgeon General
A
  1. ACSM = 20-60 minutes of continuous or intermittent bouts throughout day
  2. American Heart Association = 30-60 minutes
  3. Surgeon general = 30 min minimum, most if not all days a week
63
Q

What are the recommended guidlines for the duration of resistance training.

A
  • Duration will be dependent upon the number of sets, exercises, and duration of rest periods.
  • These factors are determined by training status, goals, equipment available, and time able to train
64
Q

Give genreal and specific rest intervals for resistance training.

A
  • General
    • Novice/untrained may require 2-5 minutes rest to facilitate full recovery
  • Goals and rest intervals
    • Muscular endurance ≤ 30s
    • Muscular hypertrophy 30-90 seconds
    • Muscular power 2-5 minutes
65
Q

How should resistance training volume be assigned for the following goals:

  • Muscular endurance
    • Reps/set
  • Hypertrophy
    • Reps @ %1RM
  • Muscular Strength
    • Core exercises reps/sets
    • Assistance exercises reps/sets
  • Power
    • Intermediate reps/sets
    • Advanced reps/sets
A
  • Muscular Endurance
    • 10+ reps per set
  • Hypertrophy
    • 6-12 reps @ 67-85%
  • Muscular Strength
    • Core exercises:
      • 3 or more sets < 6 reps
    • Assistance Exercises
      • 1-3 sets, ≤ 8 reps
  • Power Exercises
    • Intermediate
      • 3 sets, 3-6 reps
    • Advanced
      • 3-6 sets, 1-6 reps
66
Q

What are rest ratios for interval training?

  • For maximal work effort (common)
  • Plyometric drills
    • Allow for _
  • For aerobic endurance training
A
  • For maximal effort throughout the work period, the rest interval = work to rest ratio (W:R). Commonly 1:5 to 1:10.
    • Plyometric drills involve maximal efforts → rest intervals between drills should allow complete recovery
      • 1:5 to 1:10 W:R ratios are usually needed
  • Rest intervals for aerobic endurance training depend on the type of training being performed. Typically, W:R ratios are between 1:1 and 1:3
67
Q

How does exercise frequency relate to fatloss and health goals?

A
  • For fat loss = higher frequency @ lower intensity to increase caloric expenditure
  • For health = higher frequency @ low/moderate intensity
68
Q

Identify 5 factors that determine training frequency

A
  1. Types of exercises used
  2. Number of muscle groups trained per session
  3. Structure of program (volume and intensity)
  4. Client training status/fitness level
  5. Client schedule, family obligations
69
Q

What are resistance training frequency guidelines for:

  • General
    • _ between workouts that stress _
  • Novice
    • _ x week
  • Intermediate
    • _ x week for _
    • _ x weel for _
  • Advance
    • _-_
A
  • General
    • Allow at least 1-3 days between workouts that stress same muscle group
  • Novice
    • 2-3 x week
  • Intermediate
    • 3 if total body
    • 4 if split
  • Advance
    • 4-6
70
Q

What are guidelines for aerobic training

  • General fitness
  • Advanced clients
  • What are 3 considered advanced endurance programs and when can they be incorporated?
A
  • 2-5 x per week for general fitness
  • Advanced clients may tolerate more than 5 x a week if rest between sessions sufficient to prevent overuse injury
  • 3 advanced aerobic endurance programs that should be used only after initial aerobic endurance program has been completed
    1. Long slow distance
    2. Pace/Tempo
    3. Interval
71
Q

How much time should be allowed between plyometric training sessions?

A

Allow 48-72 hours between sessions for proper recovery

72
Q

Create a 6 week program for the following client:

  • Training status
    • Has been running 3-5 miles @ 8.5 minute/mile (25-42 min total) 2 x week
  • Goal = run 10k (6.2) @ 8 minute/mile

Create a intermittent/Pace workout for the same client

A
  • Program = each work out 3 x a week
    • Week 1 = 3 miles in 24 minutes
    • Week 2 = 4 miles in 32 minutes
    • Week 3 = 4.5 miles in 36 minutes
    • Week 4 = 5 miles in 40 minutes
    • Week 5 = 5.5 miles in 44 minutes
    • Week 6 = 6 miles in 48 minutes
  • Program
    • Intervals = 3-6 minutes
    • Intensity: 80-85% HRR or 8 METs
    • Rest b/w intervals : 60 seconds
      1. 3 minutes @ level 8 + 60 Rest
      2. 4 minutes @ level 8 + 60 Rest
      3. 5 minutes @ level 8 + 60 Rest
      4. 6 minutes @ level 8 + 60 Rest
      5. 4 minutes @ level 8 + 60 Rest
      6. 3 minutes @ level 8 + 60 Rest
73
Q
A
74
Q

What 4 conditions indicate a need to modify a client’s training program?

A
  1. When the client has built up the aerobic/muscular endurance base that allows for progression
  2. When the client meets their goals
  3. If the program is not sustainable or the client shows signs of overtraining
  4. For resistance training = use period RM assessments to identify if load increase merited
75
Q

What methods are commonly used for allowing client progression in an aerobic training program.

A

≤ 10% increase in frequency, intensity, or duration

76
Q
  • What is a general rule for allowing for resistance training program
  • Describe 2 specific methods of programing for resistance training adaptations
A
  • General rule = increase load, volume, frequency, or other alterations that modify training stimulus
    • Most frequent = change load lifted in each exercise
  • Method 1 = Sequence training = period shifting of targeted training goals/adaptations in sequential factor to promote superior adaptations and performance gains
  • Method 2 = 2-for-2 rule
    • When client can exceed goal reps by 2 extra reps on last set for 2 consecutive sessions, can increase load by 2.5-10%
77
Q

Describe the 2 methods for resistance training programming for progression.

  • Method 1:
    • Muscular endurance focus
    • Hypertrophy focus
    • Muscular Strength focus
    • Muscular Power focus
  • Method 2: include load increase rate
A
  • Method 1 = Sequence training = period shifting of targeted training goals/adaptations in sequential factor to promote superior adaptations and performance gains
    • Muscular Endurance Focus
      • 4 weeks Musc End
      • 3 weeks Mus Str
      • 3 weeks Mus End
      • 2 weeks Mus Str
      • 4 weeks Mus End
    • Hypertrophy
      • 4 weeks Hyp
      • 3 weeks Mus Str
      • 4 weeks Hyp
      • 2 weeks Mus Str
      • 3 weeks Hyp
    • Muscular Strength
      • 4 weeks Hyp
      • 4 weeks Mus Str
      • 2 weeks Musc Power
      • 2 weeks Hyp
      • 2 weeks Musc Str
    • Max power = hypertrophy training → max strength training → muscular power training
78
Q

Give training factor sequencing guidlines for length in weeks and ratio of heavy to light weeks for the following:

  • Muscular endurance
  • Hypertrophy
  • Muscular strength
  • Muscular power
A
  • Muscualr endurance
    • Length = 2-4 weeks
    • Heavy/light ratio = 2-3/1
  • Hypertrophy
    • Length = 2-4 weeks
    • Heavy/light ratio = 2-3/1
  • Muscular Strength
    • Length = 2-5 weeks
    • Heavy/light ratio = 2-4/1
  • Muscular Power
    • Length = 2-4 weeks
    • Heavy/light ratio = 2-3/1
79
Q
  • When assigning trianing volume for plyometric drills, how do you count reps?
  • How many reps can a beginner client tolerate?
  • How can you program plyometric trianing to ensure training adaptation?
A
  • Reps = count the number of foot contacts or throws or the horizontal distance covered.
  • Beginner clients cannot safely tolerate more than 80 to 100 total contacts per session
  • Plyometrics training = increase speed/complexity of drill, perform single legs movements instead of double leg movements
80
Q

How should programs be modified based on reassessment results:

  • Resistance training
  • Endurance training
  • Plyometrics/speed trainin
A
  • Resistance training
    • 2-for-2 Rule = client can perform 2 reps more than goal/prescribed # in final set for 2 consecutive training sessions, load can be increased
    • Load progression 2.5-10%
  • Endurance training = increase duration, frequency, intensity @ max 10% at a time, only after client adjusted to previous program
  • Plyometric/speed training = increase speed/complexity of drill or perform single-leg movements instead of double leg movements
81
Q

What are the program design 4 variables that can be altered to expose client to a new stimuli?

A
  • Frequency
  • Intensity
  • Volume of training
  • Rest intervals between sets and exercises
82
Q

What are the 3 types of variation?

A
  1. Within session
    1. Vary intenisty
    2. Vary rest
    3. Alter set configuration
      • e.g. cluster sets
  2. Within Week varation =
    1. Light/heavy days via load and or intensity variation
  3. Between Week Varation
    1. Vary volume
    2. Vary Intensity
    3. Vary frequency
    4. Vary exercise
    5. Vary focus of training
83
Q
  • What form of variation are cluster sets?
  • What are cluster sets and how long rest?
  • What are training goal (str, end, hyp, power) are they used for?
  • What are the 3 types of cluster sets?
  • How are cluster sets written?
    • Reps/sets
    • intensity?
A
  • Cluster sets are a method of within session variation.
  • Cluster sets = 5-45 seconds rest between repetition
  • Used for more for power, less for endurance
  1. Standard cluster set = load not altered across set
  2. Undulating cluster set = load is increased and decreased within set
  3. Ascending cluster set = load increases within set
  • Written as reps and sets
    • 10/1 = 10 reps in 10 clusters of 1 rep
    • 10/2 = 10 reps in 5 clusters of 2 reps
    • 10/5 = 10 reps in 2 clusters of 5
  • Written in relation to intensity
    • 80/1 = 1 rep @ 80% 1RM
    • 75/2 = 2 reps @ 75%1RM
84
Q
  • What form of varation uses light/heavy days?
  • What is benefit of light/heavy days?
  • How should you program reps and load for light and heavy days?
A
  • Light/heavy days are a method if within week varation
  • Provides opportunity for client to recover better from the stress (training + life) that accumulates over the week.
  • Light days = maintain number of reps, reduce load
    • Decreasing + increasing reps = increase workload
85
Q
A
86
Q
A
87
Q

Give an example of altering training density over 2 week period using RT, HIIT, and Aerobic sessions.

A
  • Week 1 = 4 resistance training sessions + 2 HIIT sessions + 2 aerobic sessions
  • Week 2 = 3 resistance training sessions + 3 HIIT sessions + 2 aerobic sessions
88
Q

What are four reason client progress might stall?

A
  1. Not challenging enough
  2. Too Challenging
  3. Poor adherence b/c client not enjoying program
  4. Monotonous overtraining = training stimulus unvaried for a long period of time → decrease in strength and neuromuscular activation and increase in overtraining symbols
89
Q

What are 4 minimum training requirements for plyometric training?

A
  1. Proper technique for each drill
  2. at least 3 months of resistance training expereince
  3. sufficient strength, speed, and balance for level of drill used
  4. No current inuries to involved body segments
90
Q

What are the 6 components of needs analysis to consider during plyometric program design? Consider in light of plyometric programming.

A
  1. Age:
    • Does client age predispose client to injury, therefore plyometric precluding training?
  2. Training experience and current training level
    • Minimum of 3 months RT training exp.
  3. Injury history
  4. Physical testing results
    • What are current ability as relate to muscular power production
      • e.g. Vertical and standing long jump
  5. Traiing goals = what client wants to improve
    1. Specific movemnt (throwing)
    2. Particular skill (volleyball hitting)
    3. On-job-activity (loading truck)
  6. Incidence of injury in client job or chosen activity
    1. What is risk of injury in client chosen activity
    2. Is activety sedentary (student/desk job)
    3. Does activeity require constant change in dirction (racket ball, construction job)
91
Q
  • What are the modes of plyometric training?
A

Mode is determined by general parts of body that are performing given exercise

Upper body plyometrics

Lower body plyometrics

92
Q

What are 3 benefits of plyometric training?

  1. Improve _ performace
    1. Increase e_
    2. Increase m_
    3. Pepare athlete for _
    4. Improved _ in _
  2. Improve _ performance
    1. Increase _
    2. Improve _ e_ → improve _
  3. I_ _ via improving:
    1. _ content
    2. M_ r_
    3. _
    4. B_ _
    5. B_
A
  1. Improve sports performace
    1. Increase exploseiveness
    2. Increasemuscular power production
    3. Pepare athlete for decceleration-acceleration in sport
    4. Improved running economy in average-distance runners
  2. Improve Work performance
    1. Increase muscular power production
    2. Improve movement economy → improve job output
      1. e.g firefighters, military offices, police
  3. Injury prevention via improving:
    1. Bone mineral content
    2. Muscle recruitment
    3. Strength
    4. Biody Control
    5. Balance
93
Q
  • What component (iso, ecc, con) of plyometric training can help reduce injury risk?
  • Who does this method work well for? Give example client and how this method can benefit them.
A
  • Eccentric control of movement component of plyometric training
    • Have client perform eccentric movement slowly on own, and assist them with concentric phase
  • Allows clients unable to perform plyometric training to get benefit from eccentric training.
    • Using eccentric training with 75-year old female client to reduce risk of falling
94
Q
  • How old should clients be to train plyometrics?
  • What are benefits of plyometric training in youth?
  • What should focus of you plyo training be?
  • Describe appropriate/inappropriate plyometric intensity for youth.
    • General
    • Beginner
    • Intermediate
  • Give examples of exercises
A
  • When old/mature enough enough to follow directions
  • Benefits
    • Decreased injury rate
    • Increased bone mass
    • Improved running velocity
    • Improved vertical jump
  • Focus on improve self-performance and skill mastery
  • Appropriate
    • Perform @ beginning of session before fatigue
    • Beginner:
      • Low-intensity plyometrics, low volume, incorporate into warm up activities
    • Progress to moderate intensity once skill low-intensity skills mastered
  • Example exercises = resemble play and games so actual goal not apparent to child
    • React to balls
    • Run obstacle courses
    • Perform jumping jacks
    • Hopscotch
    • Pretend being chased
      *
95
Q

What is approrpaite squat position for plyometric and squat movement itself?

  • Feet
  • Chin
  • Scapulae
  • Trunk
  • Knees
  • Heels
A
  • Feet = shoulder width apart
  • Chin tucked
  • Scapulae slightly retracted
  • Trunk parallel to tibias
  • Knees directly over slightly posterior to toes
  • Heels on ground
96
Q
  • How should the body weight squat be initiated?
  • What are the common errors for the squat?
A
  • Initiate
  1. Anteriorly rotate pelvis
  2. Flex @ ankles, knees, and hips while keeping trunk parallel to tibialis
  3. Knees remain posterior to or directly over toes
  • Common errors
    • Rounded shouldrs
    • Forward head
    • fexed thoracic spine
    • posterior pelvic tilt
    • Heel lift off
97
Q

How do errors in alignment influence plyometric exercises? (2)

A
  • Increase injury risk
  • increase ground contact during amortization phase, resulting in les than optimal concentric force
98
Q

Describe the classification for beginner, intermediate, and advanced clients using plyometric balance tests.

Include position, variation, and time.

A
  • Each position must be held for 30 seconds without falling.
99
Q

What are the strength recommendations for clients wishing to do plyometric training:

  • Lower body
  • Upper body
    • Alterative measure

How does core strength impact plyometric training?

A
  • Lower body
    • 1RM squat ≥ 1.5 x bodyweight
  • Upper body
    • Clients > 220 pounds
      • 1RM bench ≥ 1 x BW
    • Clients < 220 pounds
      • 1RM bench ≥ 1.5 x BW
    • 5 clap push-ups in a row
  • Weak core = unstable leads to
    • Increased amortization phase time → ↓ plyometric effect
    • Increased injury risk
100
Q
  • What are the speed requirements for plyometric training?
    • Lower body
    • Upper body
  • What if client doesn’t meet these requirements?
A
  • Lower body
    • 5 reps squat with 60% BW in ≤ 5 seconds
  • Upper Body
    • 5 reps benchwith 60% BW in ≤ 5 seconds
  • If doesn’t meet speed requirement
  • Begin with lower intensity drills that do night rely on speed
    • 2 foot ankle hop
    • standing long jiumop
    • double-leg vertical jump
101
Q
  • What 3 medical histories requires medical clearance prior to plyometric exercise?
  • What 3 medical conditions may not respond well to plyometric activities? What should be done?
A
  • Medical history merriting medical clearance prior to plyometric training:
  1. Muscle strain
  2. Pathological joint laxity
  3. Spinal dysfunction
    • Vertebral disc dysfunction
    • Compression inuries
  • The following medical conditions may not respond well to plyometric activites and should require medical clearance prior to plyometric training
    1. Diabetes
    2. Osteoporosis
    3. Arthritis
    4. Illness
102
Q

Identify low/moderate/highintensity for the following plyometric exercises:

  1. lateral bounding
  2. jump to box
  3. chest pass
  4. double leg tuck jump
  5. ankle flip
  6. single leg jump
  7. skip
  8. degree sit up
  9. front barrier hop
  10. alternate leg bounding
  11. standing long jump
  12. double leg hop
  13. jump from box
  14. depth jump
  15. double leg vertical jump
  16. split squat jump
  17. depth push up
A
  • Low
    1. Ankle flip
    2. Skip
    3. Standing long jump
    4. Double leg-vertical jump
    5. Chest pass
    6. Jump to box
  • Moderate
    1. Double-leg tuck jump
    2. Double leg hop
    3. Split squat jump
    4. Alternate-leg bounding
    5. Front barrier hop
    6. Jump from box
    7. Depth push-up
    8. Degree sit-up
  • High
    1. Depth jump
    2. Single leg jump
    3. Lateral bounding
103
Q
A
104
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A
105
Q
A
106
Q
A
107
Q
A
108
Q
A
109
Q
A
110
Q
A
111
Q

Design plyometric program for following client:

  • 30 year old basketball player, currently RT, plyo trained 2 years ago wants to improve
    • Vertical jump to improve rebound ability
    • Be faster on court
    • Change directions quickly

Program includes

  • Mode
  • Intensity
  • Frequency
  • Volume
  • 6 exercises
A
  • Mode
    • Lower body
  • Intensity
    • Medium
  • Frequency
    • 2 x week
  • Volume
    • 100 contacts
  • Exercises
    • Double leg tuck jump
    • Standing long jump
    • Double leg vertical jump
    • Double leg hop
    • Jump to box
    • Jump from box
112
Q

Design program for following client:

  • 28 year old softball player switching to outfield. RT 1-2 x week circuit style. Wnats to improve
    • Ability to cover right field
    • Arm strength to throw ball to infield

Include following in program

  • Mode
  • Intensity
  • Frequency
  • Volume
  • 5 Exercises
A
  • Mode
    • Upper and lower
  • Intensity
    • Low
  • Frequency
    • 1 x week
  • Volume
    • 60 contacts lower
    • 20 throws upper
  • Exercises
    1. Standing long jump
    2. Double-leg hop
    3. Jump to box
    4. Skip
    5. Chest Pass
113
Q

Design a plyo program for the following client

  • 35, firefighter, RT 5x week, did Plyo 6 months ago. Wants to imrpove
    • Lifting ability
    • Speed while carying the hose

Include the following

  • Mode
  • Intensity
  • Frequency
  • Volume
  • 7Exercises
A
  • Mode
    • Upper and lower
  • Intensity
    • Medium high
  • Frequency
    • 2 x week
  • Volume
    • 100 countacts lower body
    • 20 throws UB
  • Exercises
    1. Split squat jump
    2. Standing long jump
    3. Double leg vertical jump
    4. Single Leg jump
    5. Jump to box
    6. Chest Pass
    7. Depth pushup
114
Q

Design plyo program for following client

  • 40, warehouse worker, has never participated in RT program, wants to improve
    • arm and legth strength for warehouse work

Include:

  • Mode
  • Intensity
  • Frequency
  • Volume
  • Exercises
A
  • Though this client would benefit from plyo eventually, must RT for 3 months before begin plyo
115
Q

Design plyo program for following client:

  • 14, soccer player, has been RT for past 6 months
  • Wants to
    • reduce injury risk
    • “get in shape”

Design program including

  • Mode
  • Intensity
  • Frequency
  • Volume
  • 3 Exercises
A
  • Mode
    • Lower body
  • Intensity
    • low
  • Frequency
    • 1 x week
  • Volume
    • 40 contacts
  • Exercises
    • split squat jump
    • double leg vertical jump
    • skip
116
Q

Design plyo program for following client

  • 55, master tennis player, returning to game, RT for last 4 months, wants
    • Imrpove speed when coming to net
    • Reduce risk of injury

Include

  • Mode
  • Intensity
  • Frequency
  • Volume
  • Exercises (4)
A
  • Mode
    • Lower and upper
  • Intensity
    • low to medium
  • Frequency
    • 1 x week
  • Volume
    • 40 contacts
  • Exercises
    • split suqat jump
    • standing long jump
    • single leg jump
    • lateral bound
117
Q

For plyometric programs

  • Frequency recommendations following:
    • low reps low intensity
      • _ x week
    • moderate intensity training
      • _ x week best for improving:
        • _ ability
        • _ contact times
        • maximal _ and _strength, sprint time
    • youth/adolescent clients
      • _ x week
  • Give rest duration for following plyometric exercises:
    • Depth jumps
      • recovery between single repetitions
      • recovery between sets
    • Time it takes to allow for near full/full recovery between drills
    • Recovery between sessions
      • General rule of recommendation
      • beginners should have at least _
  • Give plyo volume recommendations for:
    • general rule for reps per set
    • duration of the session should not excede = _
A
  • Intensity
    • low reps low intensity
      • Multiple times per week
    • moderate intensity training
      • 2 x week best for improving jumping ability, jump contact times, maximal concentric and isometric strength, sprint time
    • youth/adolescent clients
      • ≤ 2 x week
  • Recovery
    • Depth jumps
      • recovery between single repetitions = 5-10 sec
      • recovery between sets = 2-3 min
    • time it takes to allow for near full/full recovery between drills
      • 60-120 seconds
    • Recovery between sessions
      • 48-72 hours general recommendation
      • beginners should have at least 48 hours
  • Volume/duration:
    • general rule 8-12 reps per set
    • duration of the session should not excede = 30 min
118
Q

Give plyometric volume recommendations for:

A
119
Q

Give corresponding VO2 max for 6-20 RPE

A
  1. 30%
  2. 35%
  3. 40%
  4. 45%
  5. 50%
  6. 55%
  7. 60%
  8. 65%
  9. 70%
  10. 75%
  11. 80%
  12. 85%
  13. 90%
  14. 95%
  15. 100%

2 Program Design (4 decks)

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