PROGRAMMING CONSIDERATIONS Flashcards
What is Progressive Preparation?
Acclimating the body to more challenging work levels
What is Energy Continuum?
THe predominant energy system used to fuel the work
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Training frequency
of times engaged in physical effort
Training Duration
Length of time engaged in physical efforts
Training intensity
Level of effort performed relative to capabilities
Training Volumes
Quantity of total work performed. Includes intensity and either the frequency or duration of movement
What does cold tissue do to working muscles?
Limits Range of motion, activation patterns,., metabolism, and force production
What is a warm up meant to do?
Preps for physical activity, increases heart rate, respiratory rate, metabolism and body temps
Benefits to including a warm up before physical activity?
Increases neural sensitivity and transmission speed, Greater ROM, Increases oxygen and blood delivery, increases enzymatic and metabolic activity, and heightens muscle temperature.
WHat is a general warm up?
Gross motor activation via basic movements (ex. jogging, jumping rope, etc) Can last about 5-10 mins depending on training intensity.
What is a “Specific Warm up?”
Utilizes actions and musculature to be used during activities that reflect clients goal. Specific muscles and neural patterns are primed for max intensity efforts.
What is Performance (Sport specific) warm up?
Actions and neural patterns to improve performance in particular sports or activities. Duration can reach 15-20 mins
What is Functional warm up?
Focuses on therapeutic actions, injury prevention. proprioception and improved movement economy
What do cool downs do after a workout?
Bring the body back down to a resting homeostatic state includes low intensity rhythmic large muscle activities through a full range of movement
What is homeostasis?
Homeostasis is the tendency to resist change in order to maintain a stable, relatively constant internal environment
Benefits to a cool down?
Prevention of blood pooling, maintenence of Cardiac output via venous blood returns to the heart, reduction of blood and muscle lactate and stress hormones, reduced risk for cardiac irregularities or dangerous event, improved overall recovery.
What does Neural training focus on (intensity and time)
Focuses on high intensity and short training
WHat does Muscular training consist of?
Moderate intensity, moderate duration
Metabolic training focuses on what intensities and durations?
Moderate to low intensity near maximal duration
What is Exercise selection?
Must select exercises which best reflect the needs analysis, each activity must match specific needs and goals, needs for skill acquisition and well as client specific limitations (interest must be considered)
Why is Aerobic training usually performed after resistance training?
Aerobic training will deplete glycogen needed for the weight lifting segment, aerobic training can thwart hypertrophy by limiting anabolic signalers, lactate created by weightlifting can be used as a fuel during aerobic work which can allow higher workloads at the same RPE
Program session in order:
General warm up Mobility training Neural readiness ballistic activities (phosphagen) Intermittent resistance training Anaerobic Metabolic training Aerobic training dynamic stretching static stretching
What is overtraining syndrome?
Caused by an intolerable accumulation of training stress resulting in systemic inflammation combined with physical and psychological symptoms that can reduce performance for at least 2 months
Volume = ?
Volume = sets x reps x weight
Recommended Work to rest ratios based on training intensities:
(Aerobic Training)
(Anaerobic Training)
Aerobic: 1:1-1:3
Anaerobic: 1:3- 1:12
Principal of Specificity
For a desired adaptation to occur, stress must be appropriately and specifically applied
Principal of Overload
A training stress that challenges a physiological system above the level to which it is accustomed
Principal of Progression
Stress applied must continually be perceived as new for any physiological system to adjust
What is Periodization?
the body adapts more efficiently when adaptations are strategically built upon each other. Reflects a logical method of organizing training into sequential phases and cyclical time periods.
What is Super Compensation?
Desired adaptive responses associated with training. Reflects a period of time when work capacity/ performance is acutely elevated, periodization organizes phases so that these effects are built upon each other.
What does Aerobic training improve?
Cardiorespiratory heath and lifespan
What does Anaerobic training improve?
Much greater impact on functional capacity
Positive adaptations to resistance training?
- Improves recruitment, synchronicity, responsiveness and firing rate
- Fat free mass maintenance, hypertrophy, improved tissue quality
- Increased strength and mass, enhanced bone mineral density
- Improved metabolic efficiency, increased capillary density, Stroke volume and vascular health
- Improved cell efficiency, enhanced byproduct management, mitochondria proliferation
- Improved insulin sensitivity, heightened anabolic affinity, attenuated catabolic activity
Different goals that fall under resistance training
- Function or physical readiness
- Anaerobic Endurance
- Hypertrophy
- Strength
- Power
Anaerobic Endurance training goals
- Improve neural/ movement competency
- Align strength balance across joint
- Improve mobility
- increase Time under tension across activation segments
- improve metabolic conditioning
- Increase total work per time segment
Anaerobic Endurance training guidelines
Intensity: 50-70% 1RM 3-5 x a week 30-45 sets / day reps 12-25 short rest intervals
How long does it take to see results from hypertrophic exercise?
> 4 weeks
Hypertrophy training goals?
- Promotes protein synthesis
- Increases loading capabilities to moderate - heavy ( 70-85% 1 RM)
- Optimize total muscle balance
- improve endocrine adaptations
- Enhance the glycolytic pathways
Hypertrophy training guidelines
Intensity: 70-85% 1RM Frequency: 4-5x/week Volume : High (30-40 sets/day) Reps: 8-12 30-60sec rests
Strength training goals
- Maximize multi joint loading capabilities
- Increase total force output
- Enhance central peripheral stability
- Improve kinetic- chain proficiency
- improve nervous system proficiency
Strength training guidelines
Intensity 75-95% 1RM 3-5x/week Low volume (18-30 sets/day) Reps 3-5 60sec-5mins
Power training goals
- Increase fast twitch fiber firing rate and recruitment
- Improve force coupling/ energy transfer rate
- Enhance movement economy through neural efficiency and the stretch shortening cycle
- Develop optimal acceleration- deceleration balance
- improve reactive stability across central and peripheral systems
What are Plyometrics?
Involves repeated rapid lengthening and contracting of muscles and includes an amortization ( time between concentric and eccentric phases) phase of <0.3 secs
What is Ballistics?
Involves maximal concentric acceleration but may or may not necessarily involve a rebound phase.
Power training guidelines?
Intensity 30-50% 1RM glycolic or 60-95% 1RM (CP) Frequency 2-4x/week Volume varied by activity Reps 2-5 (cp) or 8-20(glycolic) Rest: 30-240 secs
Pyramid system:
Allow for increasing loads, and decreasing rep schemes over 3-5 sets, provides hypertrophy and strength stimulus