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
What is a Superset?
Perform one set of given exercise immediately followed by a different exercise with only transitional rest, allows for greater total workloads and can serve many program goals
What is Fitness/Caloric expenditure?
Any combination can be used as long as it is consistent with goals
What is a Tri-set?
Adds a third exercise at the end of a superset consider fatigue order should reflect mass and load involved
What is a Contrast set?
A strength based lift using near maximal loads, performed in a controlled manner, immediately followed by a replicating movement using very low loads at maximal speeds
What is a Complex set?
Combines a heavy-loaded conditioning set followed by a rest period then a plyometric or ballistic that employs the same muscle groups
What is a Drop/Strip Set System?
Used for hypertrophy and maximizing muscle recruitment 2-3 sets of the same exercise are commonly performed in a row with only the time it takes to drop or “strip” the weights down serving as an active rest between efforts. Each set is designated a # of reps or until failure
What is a Circuit training system?
Potential for high caloric expenditure, tolerable resistance levels are the whole body and relatively short workout durations. Up to 15 exercises and are performed for a predefined time period, only transitional rests in between lifts
How is Lactate Tolerance developed?
Using a group of exercises that must all be performed for a certain number of reps in the shortest time possible
What is Negative set system?
Maximizes force output and overcome training plateaus. Muscles can produce more force during the eccentric phase of a movement than the concentric.
Average female body strength compared to mens?
40% less than an average males strength
what is Non- Functional Overreaching?
Short term detriment in performance as a result of increase training stress which may rake several days or a few weeks to restore, if not managed can turn into Over training syndrome
Sympathetic overtraining symptoms?
- Performance Decrements
- Easily fatigued
- Restlessness and excitability
- Disturbed sleep
- Weight loss
- Accelerated resting HR
- Delayed recovery
“PRICE” meaning
Protect, Rest, Ice, Compression, Elevate
Strain
Stretching/ tearing of a muscle or tendon. When muscles are stretched beyond their limits they are forced to contract too strongly and overuse
Sprain
Stretching/ tearing of a ligament, often reduces joint stability and function
Lower back pain
Caused by conditions that impact bones, nerves, muscles, vertebral disks, or tendons of the lumbar spine
shoulder Impingement Syndrome
Rotator Cuff tendon contact the outer end of the scapulae at the acromian and becomes inflamed and swollen allowing entrapment
What is Exertional Rhabdomyolysis?
Breakdown and necrosis of skeletal muscle with subsequent release into circulation. Caused by excessively intense and high volume training with inadequate rest, higher temp environments and dehydration increases the risk
Grade exercise test definition?
Allows for direct measurement of cardiorespiratory fitness via periodic increase in intensity to achieve a maximal or submax workload
Heart Rate Training Zone (HRTZ)
HR range that should be maintained during cardiovascular training to obtain targeted adaptations
Maximal HR formula?
220-age= Max HR
Heart Rate reserve method (formula)?
HRR= Max HR - Resting HR
Training HR (formula)
Training HR= (HRRx Training intensity by %) + RHR
How much Kcals is released during per litre of oxygen during cardiorespiratory training?
5kcals
What is Cross training?
Uses various modes to limit the risk of injury and boredom
What is Cardio circuit training?
Exerciser performs steady state aerobic activity with intermittent resistance training activities
What is Fartlek training?
Type of interval training that incorporates unstructured fluctuation of intensity. Includes variances in speed, distance and surface angles to reduce boredom and provide a variety of training stimuli
Genetics accounts for __% of the differences in improvements between individuals
50%
After 25 a healthy sedentary adult experinces a decline of their Vo2 max by?
1% per year
How long does it take the body to acclimate to training in heat before physiological adaptations occur?
7-12 exposures
Mechanisms behind aerobic detraining?
- Decrease in stroke volume and left ventricle mass back to pretrained levels
- A reduction in blood plasma
- Changes in metabolic enzymes
- A decrease in insulin sensitivity
- Mitochondrial density and oxygen extraction losses occur after 3 weeks
What is Chondromalacia?
Associated with repeated impact, overuse and poor joint alignment or muscle imbalances. It impacts the articular hyaline of the patella
What can cause Plantar Fasciitis?
- Tight calves
- Achilles tendinosis
- Obesity
- An abrupt increase in training volume
- prolonged walking/ running
- Improper arch support
Shin splints
Characterized by pain along the inner edge of the tibia, usually from overuse.
What can cause shin splints?
- Sudden increase in training volume
- Running on uneven surfaces
- Lower extremity biomechanical abnormalities
- Improper footwear
- General overtraining
Range of Motion
Potential of a joint measured by linear or angular distance between two limits
What is Mobility
Movement ability during multi joint actions which rely on the coordination of several muscle groups and body segments
Hypermobility
Movement capacity of a joint beyond the normal ROM (double jointed)
The soft tissue in the body includes?
Muscle, fascia, skin, fat, collagen, tendons, ligaments, nerves and blood vessels, and synovial membranes
Viscosity
Variable fluid resistance to stretch within soft tissue , can be reduced with a warm up
Muscle spindles
Receptors that identify stretch length/speed; not activated with slow controlled stretches but will activate to prevent an over stretch
Golgi Tendon Organs
Located in the musculotendinous junction, contributes to autogenic inhibition of muscle to protect from a tear or overstretch
What is autogenic inhibition
Reduction in muscle excitability in response to high tension; self induced by the muscle due to negative feedback signaled by activation of proprioceptors
Mechanoreceptors
found in synovial joints in a number of varieties to serve many functions
Loss of flexibility with age is attributed to?
Reduction in sarcomeres which are replaced with lipids and collagen fibres
Osteoarthritis
Degenerative joint disorder with aging which commonly impacts the hips knees toes and spine
Gout
Arthritis cause by the accumulation of uric acid with forms into painful crystals usually in the ball of the big toe
What tools are used to measure flexibility?
Goniometer, inclinometer and flexometer
Goal of flexibility training?
Attain chronic adjustments in tissue lengthening abilities using progressively applied stretching techniques
What is Active stretching?
Involves the use of an external force such as a partner, gravity or stretching device to apply a stretch to a flaccid body segment
What is static stretching?
Lengthens the muscle in a slow controlled manner to its terminal ROM; avoids the stretch reflex due to the slow speed
Active assisted stretching
Builds upon a static stetch with added external force to increase the ROM; requires a partner or assistive implement
Active Isolation
Combines active stretching and neural factors. Client actively reaches full ROM by contracting antagonist of stretched muscle, trainer then holds the limb/joint and client relaxes, client then contracts the antagonist again to increase the stretch with mild assistance for 6 secs, stretch is released then passive stretch is applied for 15 secs
Dynamic stretching
Activities are performed through a full ROM via controlled muscular contractions often used for movement prep or during a warmup
Ballistic stretching
Allows for max ROM via the use of momentum while moving a limb or joint
Exercise perscription
Structured format with the application of quantified stress in appropriate doses to stimulate specific physiological adaptations
Steps to increase proficiency in exercise program design
- Be able to identify the most important findings during a comprehensive screening and evaluation
- prioritize the defined needs
- understand which activities and exercises address the problems based on physiological adaptations response
- implement the exercise principles and program components in a manner that will foster goal achievement
Solution for kyphotic exaggeration
Strengthen rhomboids, mid traps, and stretch internal rotators
Solution for tight hamstrings
Increase knee extension ROM
Solutions for tight lattisimus dorsi
increase shoulder flexion ROM
solution for tight hip flexors
Unilaterally activate glutes while lengthening hip flexors
solution for overactive lower back
increase ROM in spinal flexion
Solution for weak trunk flexors
activate rectus abdominus
solution for underactive glutes
reverse lunge
solution for limited spinal rotation
split stance rotation
solution for tight iliopsoas
straight leg lunge with contralateral glute activation
Primary goal for the anaerobic endurance phase
- continue to promote proper activation, strength, balance and ROM
- increase central and peripheral stability segments
- enhance ground reaction force transfer and kinetic chain proficiency
- increase mobility and movement competency train movements, not muscles
Goals for hypertrophy- strength phase include
- improve force transfer across the kinetic chain
- increase lean mass
- increase force output
- challenge stability with mobility
Macrocycles
Training cycle that lasts 6-12 months
Mesocycles
Training cycle that lasts <3 months
Microcycle
Training cycle that lasts a few weeks
