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Domain 3: Program Design > Program Designing > Flashcards

Program Designing Flashcards

1
Q

Corrective flexibility

A

increases joint range of motion, improves muscle imbalances, and corrects altered joint motion; autogenic inhibition; use for Phase 1 training.

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2
Q

Active flexibility

A

improves extensibility of soft tissue and increases neuromuscular efficiency; reciprocal
inhibition; use for Phases 2, 3, and 4 training

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3
Q

Functional flexibility

A

maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular
control; full ROM; use for Phase 5 training.

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4
Q

Self-myofascial release

A

gentle pressure breaks up knots within muscle and helps release unwanted tension; autogenic inhibition

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5
Q

Static stretching

A

passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds; autogenic inhibition

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6
Q

Active-isolated stretching

A

uses agonists and synergists to dynamically move joints into a range of motion; reciprocal inhibition.

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7
Q

Dynamic stretching

A

uses force production and momentum to move joints through full ranges of motion; reciprocal inhibition.

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8
Q

Single-set

A

one set of each exercise; good for beginners

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9
Q

Multiple-set

A

multiple sets of each exercise.

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10
Q

Pyramid

A

increasing (or decreasing) weight with each set

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11
Q

Superset

A

performing two exercises in rapid succession with minimal rest between

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12
Q

Drop-sets

A

Perform a set to failure, remove small percentage of load, then continue with set.

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13
Q

Circuit training

A

performing a series of exercises, one after the other with minimal rest between

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14
Q

Peripheral heart action

A

variation of circuit training; alternates upper- and lower-body exercises to improve circulation.

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15
Q

Split-routine

A

breaking the body up into parts to be trained on separate days.

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16
Q

Vertical loading

A

performing exercises on the OPT template one after the other, in a vertical manner down the template.

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17
Q

Horizontal loading

A

performing all sets for an exercise or body part before moving on to the next

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18
Q

RESISTANCE EXERCISES (Stabilization Phase 1)

A

4/2/1 tempo, lower weight, and
higher reps in an unstable, but
controlled, environment

• Ball squat, curl to press
• Multiplanar step-up balance,
curl, to overhead press
• Ball dumbbell chest press
• Push-up
• Standing cable row
• Ball dumbbell row
• Single-leg dumbbell scaption
• Seated stability ball military
press
• Single-leg dumbbell curl
• Single-leg barbell curl
• Supine ball dumbbell triceps
extension
• Prone ball dumbbell triceps
extension
• Ball squat
• Multiplanar step-up to
balance
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19
Q

RESISTANCE EXERCISES (Strength Phase 2,3,&4)

A

2/0/2 tempo, moderate to heavy
weight, low to moderate reps
with full range of motion

 Lunge to two-arm dumbbell
press
• Squat to two-arm press
• Flat dumbbell chest press
• Barbell bench press
• Seated cable row
• Seated lat pull
• Seated dumbbell shoulder
press
• Seated shoulder press
machine
• Seated two-arm dumbbell
biceps curls
• Biceps curl machine
• Cable pushdowns
• Supine bench barbell triceps
extension
• Leg press
• Barbell squat
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20
Q

Power (Phase 5)

A

Explosive tempo, light weight,
moderate reps with full range of
motion

• Two-arm medicine ball chest
pass
• Rotation chest pass
• Ball medicine ball pullover
throw
• Wood chop throw
• Two-arm push press
• Barbell clean
• Medicine ball scoop toss
(shoulders)
• Medicine ball side oblique
throw
• Squat jump
• Tuck jump
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21
Q

Stage I

A

used to improve cardio for apparently healthy sedentary individuals.
• Uses HR zone 1.

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22
Q

Stage II

A

for individuals with low-to-moderate cardio fitness who are ready to train at higher intensities.
• Uses HR zone 2 intervals, with zone 1 for recovery.
• 1 minute in zone 2, 3 minutes in zone 1 (1:3 work/rest ratio).
• Progress using 1:2 and eventually 1:1 work-to-rest ratios

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23
Q

Stage III

A

for advanced exercisers with moderately high cardio fitness levels; increases capacity of
energy systems needed at the Power Level.
• Uses HR zones 1, 2, and 3.
• Once per week is adequate, with Stage II and Stage I days needed to avoid overtraining.

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24
Q

CORE EXERCISES Stabilization (Phase 1)

A

Little motion through the spine
and pelvis; improves
neuromuscular efficiency and
intervertebral stability.

  • Marching
  • Floor bridge
  • Floor prone cobra
  • Prone iso-abs
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25
Q

CORE EXERCISES Strength (Phases 2, 3, & 4)

A 
Dynamic eccentric and
concentric movements with full
range of motion; improves
dynamic stabilization, concentric
and eccentric strength, and
neuromuscular efficiency
  • Ball crunch
  • Back extensions
  • Reverse crunch
  • Cable rotations
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26
Q

CORE EXERCISES Power (Phase 5)

A

Full range of motion at
functionally applicable speeds;
improves rate of force
production.

• Rotation chest pass
• Ball medicine ball (MB)
pullover throw
• Front MB oblique throw
• Wood chop throw
27
Q

Importance of properly training for stabilization:

A

• Few people have properly developed local
stabilization muscles.
• An efficient core is necessary for maintaining
proper muscle balance throughout the kinetic
chain.
• If the movement system of the core is strong, but
the stabilization system is weak, forces are not
transferred or used properly.

28
Q

Drawing-in maneuver

A

recruit core stabilizers by drawing the navel toward the spine (local stabilization system).

29
Q

Bracing

A

contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system)

30
Q

Benefits of balance training:

A

• Reduces rate of ankle sprains and other lower extremity injuries.
• Improves lower extremity biomechanics when used in addition to plyometric or strength exercises.
• Balance training performed for at least 10 minutes a day, 3 times per week, for 4 weeks appears to
improve both static and dynamic balance ability.
• Training in a multisensory environment will increase demand on the nervous system to activate the
right muscles, at the right time, in the right plane of motion

31
Q

BALANCE EXERCISES Stabilization (Phase 1)

A

Little joint motion; improves
reflexive (automatic)
contractions to increase joint
stability.

• Single-leg balance
• Single-leg balance reach
• Single-leg hip internal and
external rotation
• Single-leg lift and chop
32
Q

BALANCE EXERCISES Strength (Phases 2, 3, & 4)

A 
Dynamic eccentric and
concentric movement of the
balance leg with full range of
motion; improves
neuromuscular efficiency of
entire HMS.
 Single-leg squat
• Single-leg squat touchdown
• Single-leg Romanian deadlift
• MP Step-up to balance
• MP Lunge to balance
33
Q

BALANCE EXERCISES Power (Phase 5)

A

Develops proper deceleration;
transitions dynamic state to a
controlled stationary position;
reactive joint stabilization.

• Multiplanar hop with
stabilization
• Box hop-up with
stabilization
• Box hop-down with
stabilization
34
Q

Proprioceptive Manipulation (Progressive)

A
  • Easy → hard
  • Simple → complex
  • Stable → unstable
  • Static → dynamic
  • Slow → fast
  • Two arms/legs → single-arm/leg
  • Eyes open → eyes closed
  • Known → unknown (cognitive task)
35
Q

Proprioceptively challenging:

A 
↓ Floor (most stable)
↓ Balance beam
↓ Half foam roll
↓ Foam pad
↓ Balance disc
↓ Wobble board
↓ BOSU ball (least stable)
36
Q

Body position:

A

↓ Two-leg/stable (on floor)
↓ Single-leg/stable (on floor)
↓ Two-leg/unstable (on proprioceptive modality)
↓ Single-leg/unstable (on proprioceptive modality; least stable)

37
Q

Plyometric (reactive) training

A

quick,
powerful movements involving an
explosive concentric muscle contraction
preceded by an eccentric muscle action

38
Q

PLYOMETRIC (Reactive) EXERCISES Stabilization (Phase 1)

A 
Little joint motion; establishes
optimal landing mechanics,
postural alignment, and reactive
neuromuscular efficiency; pause
to stabilize.
• Squat jump with stabilization
• Box jump-up with
stabilization
• Box jump-down with
stabilization
• Multiplanar jump with
stabilization
39
Q

PLYOMETRIC (Reactive) EXERCISES Strength (Phases 2, 3, & 4)

A 
Dynamic eccentric and
concentric movement with full
range of motion; improves
dynamic joint stabilization,
eccentric strength, rate of force
production, and neuromuscular
efficiency; repetitive.
  • Squat jump
  • Tuck jump
  • Butt kick
  • Power step-up
40
Q

PLYOMETRIC (Reactive) EXERCISES Power (Phase 5)

A 
Entire muscle action and
contraction-velocity spectrums;
integrated, functional
movements; improves rate of
force production and optimal
force production; explosive.
  • Ice skater
  • Single-leg power step-up
  • Proprioceptive plyometrics
41
Q

Speed

A

ability to move the body in one intended direction as fast as possible; stride rate × stride length.

42
Q

Agility

A

ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper
posture.

43
Q

Quickness

A

ability to react and change body position with maximum rate of force production.

44
Q

General adaptation syndrome

A

how the body responds and adapts to stress; 3 stages:

45
Q

Alarm reaction

A

initial reaction to a stressor, activates protective processes in the body

46
Q

Resistance development

A

body increases functional capacity to adapt to a stressor; once adapted, the increased stress is needed to produce a new response

47
Q

Exhaustion

A

stressor is too much or lasting too long for systems to handle; causes breakdown or injury

48
Q

specific adaptation to imposed demands (SAID) principle

A

the body will specifically adapt to the type of demand placed on it.

49
Q

Mechanical specificity

A

the weight and movements placed on the body

50
Q

Neuromuscular specificity

A

the speed of contractions and exercise selection.

51
Q

Metabolic specificity

A

the energy demand placed on the body.

52
Q

The principle of progressive overload

A

training stimulus must exceed current capabilities to elicit optimal physical, physiological, and performance adaptations.

53
Q

Principle of Variation

A
  1. Vary the amount and type of stress placed on the body to produce adaptation and prevent injury.
  2. Vary the focus of a training program at regularly planned periods of time to produce optimal adaptation
54
Q

Periodization

A

dividing a training program into distinct

periods, training different adaptations in each.

55
Q

Training plan

A

annual, monthly, and weekly
programming; start with high-volume, low-intensity
training (Phase 1) and progress to low-volume, highintensity training (Phases 4 or 5); progress OPT Phase every 4 – 6 weeks in a linear fashion

56
Q

Undulating periodization

A

Changing the OPT Phase or acute variables daily or weekly to train multiple adaptations while still allowing for proper recovery (e.g., High-intensity Power workout Monday, lowintensity Stabilization workout Wednesday while still recovering, moderate-intensity Strength workout Friday).

57
Q

Intensity

A

exercise level of effort compared to maximal effort; written as percentage of 1RM

58
Q

Volume

A

amount of physical training performed within a specific period of time; varies based on OPT Phase
and individual status and abilities

59
Q

Bodyweight training

A

—no additional load; most accessible; all planes of motion.

60
Q

Suspension training

A

—ropes or webbing used to manipulate body position and stability.

61
Q

Free weights and implements

A

—barbells, dumbbells, kettlebells, medicine balls, and sandbags; all planes of motion; full range of motion; requires exerciser to have a solid base of stabilization

62
Q

Strength-training machines

A

great for beginners needing stability; fixed plane of motion; limited range of motion

63
Q

Proprioceptive modalities

A

stability balls, wobble boards (BOSU), balance discs (Dyna Disc), foam pads (Airex), balance beams, half foam rolls; used to increase instability of an exercise.

Domain 3: Program Design (1 decks)

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