Section #6 Flashcards
1
Q
Training Plans
A
Outline of the form of training, length of time, future changes, and specific exercises to be performed.
Uses long and short term goals.
2
Q
Acute Variables
A
Important components that specify how an exercise is to be performed.
“Exercise Training Variables”
3
Q
Periodization
A
Form of program design. Micromanagement or planned manipulation of training variables in an organized fashion to improve performance over time.
2 Primary Objectives:
1) Dividing the training program into distinct periods. (Macrocycle, Mesocycle, Microcycle)
2) Training different forms of strength in each period.
4
Q
Macrocycle
A
Annual (Yearly) Plan
Outlines training schedule, projected fitness evaluation sessions, planned recovery periods.
Typically divided into preparatory (Pre-season), Competitive (In-season), Transition Periods (Off-season)
5
Q
Mesocycle
A
Monthly Plan
Outlines the specific days of each workout and the style of training used.
Does not need to be a 1 month duration.
6
Q
Microcycle
A
Weekly Plan
Details the specific workouts for the week.
Typically 7 days but can be 10 days.
3 - 6 microcycles form a mesocycle.
7
Q
Linear Periodization
“Linear Load Progression”
A
Traditional program design that aims to increase intensity and decrease volume over time.
Ex: 4 weeks light loads for muscular endurance (60% - 70% of 1 RM), 4 weeks moderate to heavy loads (70%-85% of 1 RM), then 4 weeks of heavy to max loads for muscle hypertrophy (85%-100% of 1 RM).
8
Q
Undulating (Nonlinear) Periodization
A
Program design that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.
Mentally beneficial because the workouts do not become boring.
9
Q
What term refers to excessive frequency, volume, or intensity of training resulting in reduction of performance, which is also caused by a lack of proper rest and recovery?
A
Overtraining
10
Q
Which of the following is a traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time?
A
Linear Periodization
11
Q
Workout Template 6 Parts:
A
Warm-Up Activation Skill-Development Resistance Training Client's Choice Cool Down
12
Q
What is the second section of the OPT programming template?
A
Activation
13
Q
Training Fundamental Movement Patterns (6)
A
Pushing Pulling Pressing Hip Hinge Squatting Multiplanar Movement
14
Q
Compound (multijoint) Movement Pattern
A
Exercise or movement that involves multiple joints and muscle groups.
Ex: Squat (ankles, knees, hips)
15
Q
Phase #1: Stabilization Endurance Training
A
Teach proper movement patterns.
Teach basic exercise skills.
Improve core and joint/flexibility stability and posture.
Correcting muscle imbalances.
Improving muscular endurance and aerobic capacity.
Enhancing proprioception.
Promoting confidence.
16
Q
Proprioceptive
A
Unstable yet controllable.
17
Q
Intervertebral Stability
A
Stability and support of individual spine segments.
18
Q
Which fundamental movement pattern is used in activities of daily living, such as sitting down and standing up from a chair?
A
Squatting
19
Q
Phase #2: Strength Endurance Training
A
Hybrid form of training that promotes increased stabilization, endurance, hypertrophy, and strength.
Protocol: Uses supersets and high volume.
20
Q
Phase #3: Muscular Development Training
A
Hypertrophy is main goal. (adaptation of muscular development)
Increase volume and intensity.
Ideal for weight loss (metabolism) and conditioning because acute variables can be manipulated to increase stress on aerobic and anaerobic.
21
Q
Phase #4: Maximal Strength Training
A
Lift progressively heavier loads near or at max intensity.
Increase intensity, decrease reps.
Maximal Strength.
22
Q
What is the focus of the second level (3 levels) of training in the OPT model?
A
Main adaptation of strength.
23
Q
Muscle hypertrophy is the primary goal of which phase of training within the OPT model?
A
Phase 3 - Muscular Development Training
24
Q
What term refers to low-intensity exercise consisting of movements that mimic those to be included in the upcoming sets of more intense exercise?
A
Specific Warm Up
25
TRUE OR FALSE? A Phase 5 flexibility routine typically involves static and dynamic stretching.
False
26
With regard to the application of the OPT model for the goal of body fat reduction, what is the best way to increase the calories burned?
Move more through both structured exercise and daily physical activity
27
Which of the following is a characteristic of linear periodization?
Increase intensity while decrease volume.
28
Which phase of the OPT model introduces lifting near or at maximal intensity?
Phase 4 - Maximal Strength Training
29
Which component of a monthly training plan should always be performed before moving to the next month’s mesocycle?
Reassessment
30
Which of the following is an example of linear periodization?
4 weeks in phase 1 and 4 weeks in phase 2.
31
Which is a primary adaptation of the Power Training phase?
Rate of force production
32
What phase of the OPT model would hypertrophy fall under?
Phase 3 - Muscular Development Training
33
Which of the following is a characteristic of undulating periodization?
Changing acute variables on a weekly basis.
34
Which of the following exercises is not considered a compound exercise?
Seated Leg Extension
35
Which of the following is an optional component of an OPT workout and is based on client goals and fitness levels?
Skill Development
36
If you have a client who wants to increase speed, what phase of the OPT model would they fall into?
Phase 5 - Power
37
Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization?
Undulating Periodization
38
The hip hinge is an important fundamental movement. During a hip hinge, what movements are occurring?
Flexion & Extension
39
What are the three levels of the OPT model?
Stabilization
Strength
Power
40
Which of the following is considered an "under the water" foundational adaptation, per the "iceberg effect"?
Stability
41
Horizontal adduction is most common during what type of movement?
Pushing (door open)
42
Which of the following is not a purpose of an effective cool-down?
Increase breathing rate
43
Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?
Phase 2 - Strength Endurance Training
44
When developing a safe and effective warm-up for Phase 1, what is an important consideration for flexibility?
Self - Myofascial Techniques
45
What is another term for the annual training plan that outlines the entire year’s worth of programming?
Macrocycle
46
What two activities are part of a client's warm-up?
Flexibility and Cardio
47
Core and balance exercises are a component of which part of an OPT workout?
Activation
48
Which of the following is the most effective type of exercise to increase proprioceptive demands in training?
Exercise w/ free weights
49
Which is a primary adaptation of the Strength Endurance training phase?
Muscular Endurance
50
During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?
Phase 5 - Powerc
51
Which of the following core exercises best suits stabilization training?
Floor Bridge
52
What type of periodization uses changes in volume and intensity on a daily or weekly basis?
Undulating
53
What is defined as the specific outline created by a fitness professional that details the form of training, length of time, and specific exercises to be performed?
Training Plan
54
If a client performs a stabilization workout on Monday, a power workout on Wednesday, and an SAQ sports workout on Saturday, what kind of periodization is being used for their mesocycle?
Undulating
55
Squat, push, pull, press, hip hinge, and multiplanar movement are all known as what?
Movement Patterns
56
Which of the following is not a tracked component on an athlete’s macrocycle annual training plan?
Cardio Training
57
Which component of an OPT workout is intended to help preserve client autonomy?
Client's Choice
58
When using linear periodization with a client, what would you progress them to after 4 weeks of training maximal strength adaptations?
Power
59
Which of the following can cause undue fatigue, increase the risk of injury, and potentially lead to burnout?
Overtraining
60
Which of the following is not one of the primary levels of the OPT model?
Strength Endurance
61
Performing 4 weeks of stabilization training before moving on to strength endurance training for another 4 weeks would be an example of what kind of periodization?
Linear Periodization
62
What can Phase 1 of the OPT model best be described as?
Mastering basic movement patterns.
63
What is the primary adaptation for the Muscular Development phase of the OPT model?
Hypertrophy
64
Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?
Resistance Training
65
What is an appropriate tempo for Phase 1 of the OPT model?
4-2-1-1
66
Which of the following is not a goal of Phase 1 of the OPT model?
Increasing Strength
67
What is defined as the level of commitment to a behavior or plan of action?
Adherence
68
Which is a primary adaptation of the Stabilization Endurance phase?
Postural Alignment
69
What phase of the OPT model does the adaptation “muscular strength and hypertrophy” fall into?
Muscular Development - Phase 3
70
Extension of the shoulder is common in many pulling movements. Which of the following muscles is involved?
Latissimus Dorsi
71
Modalities
Device or tools that are designed to enhance an exercise or movement.
Ex: Treadmill (Cardio), Dumbbells (Strength Training)
72
Motor Learning
Integration of motor control processes through practice and experience, leading to a permanent change in the motor behavior.
73
TRUE OR FALSE? Strength training machines should never be the strength modality of choice for those who lack stability or have other functional limitations.
False
74
What term refers to the integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior?
Motor Learning
75
TRX Rip Trainer
Form of resistance is designed to engage the core by integrating torso rotational movements and antirotational exercises, via asymmetrical resistance loading.
Benefit core strength, balance, stability, power, and coordination.
76
Antirotational Exercises
Core exercises performed that resist forces for torso rotation. (works one side of your core - unilateral)
77
Asymmetrical Resistance Training
Unequal or uneven resistance training.
Ex: Different loads for each extremity or unilateral exercises.
78
Rotational Movements
Controlled twisting motion of the torso that target several core muscles (internal/external obliques and hip rotators)
79
Antirotational Exercises
Performed from a stationary trunk position that target deep muscles of the core and stabilize the lumbar spine (low back) and are unilateral. Resist forces.
80
Types Resistance Training Modalities
```
Strength Training Machines
Free Weights
Cable Machines
Elastic Resistance (TRX RIP Trainier)
Medicine Balls
Kettlebells
Bodyweight
Suspended Bodyweight
Sandbags
ViPR
Battle Ropes
```
81
An elastic resistance band should not be stretched longer than what percentage of its resting length?
250%
82
What term describes core exercises performed in a manner in which the exerciser resists forces that cause torso rotation?
Antirotational Exercises
83
Closed Chain Exercises
Movements in which the hands and feet are in constant fixed position and force is not great enough to overcome the resistance.
Ex: Push-ups, pull-ups, squats
84
Open Chain Exercises
Movements in which the hands and feet are not in a fixed position and force is great enough to overcome the resistance.
Ex: Bench Press, Lat Pulldown, Machine Leg Extension
85
Suspended Bodyweight Training
Form of resistance training that uses ropes or webbing to work against their own body weight while performing the exercise.
Manipulate body position and stability to provide multiplanar, multijoint exercises.
Teach proper movement patterns, enhance stability, and core strength, and gain metabolic benefits.
Ideal in Phases 1 & 2 but can be used in all.
86
ViPR
Vitality, Performance, and Reconditioning.
Uses loaded movement training, allows resistance in all 3 planes of motion.
Promotes core stability through rotational movements.
Good for sports with explosive rotational strength. (baseball, lacrosse, hockey, golf, tennis)
87
What is the correct foot placement when performing kettlebell swinging exercises?
Approximately shoulder-width apart
88
Which kettlebell exercise can be used effectively in Phase 1 of the OPT model to improve stability and back strength?
Renegade Row
89
TRUE OR FALSE? Closed-chain exercises involve movements in which the distal extremities are not in a fixed position, and the force applied by an individual is great enough to overcome the resistance.
False
90
What term is used to describe training that adds a weight or load to dynamic, full-body, multiplanar movements?
Loaded Movement Training
91
What popular piece of exercise equipment is a cylindrical tube constructed of hardened rubber, designed to be dragged, tossed, lifted, pulled, pressed, and carried?
ViPR
92
Proprioceptive Modalities
```
Stability Balls (Swiss Balls)
BOSU Ball
```
93
TRUE OR FALSE? Stability balls are best used with clients who demonstrate a need for increased overload of stability.
True
94
When utilizing devices such as a stability ball, BOSU ball, or the Terra-Core, the user is forced to actively engage their core musculature due to their body weight displacing air inside the bladder of the device, causing which of the following?
Perturbation
95
Why buy a fitness tracker?
MOTIVATION
ACCOUNTABILITY
ACCURACY
MEDICAL PURPOSES
96
Which of the following is a primary reason that people purchase fitness tracking devices?
Motivation
97
TRUE OR FALSE? After vigorous exercise, how quickly a person's heart rate drops in the first minute after exercise is a predictor of poor heart health.
False
98
How many minutes of vigorous aerobic activity per week do the Centers for Disease Control and Prevention and the World Health Organization recommend for optimal health?
75 Minutes
99
When attempting to increase muscular size and strength in the lower body, which of the following exercise is least likely to be beneficial?
BOSU Squat
100
Proper abdominal crunches on a stability ball allows for:
Increased spinal extension due to the curvature of the ball
101
Heavy battle rope training is an ideal training modality for which of the following phases?
Phase 4 & 5
102
Resistance band exercises are best utilized in which phases of the OPT model?
Phase 2 & 5
103
Which of the following statements is the most accurate when discussing strength-training machines?
Not all strength-training machines are designed to fit all body types and thus can limit the effectiveness of the intended exercise.
104
Rotational movement of the torso should primarily occur where?
Thoracic Spine
105
Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?
Posterior Chain (Calves, Hamstring Complex, Glutes, Spinal Erectors)
106
Selectorized machines provide all the following benefits except for which one?
Provide an increased range of motion
107
Loaded movement training is best achieved with which training modality?
ViPR
108
Antirotational exercises are often this sort of movement by nature.
Unilateral
109
When discussing fitness trackers and heart rate monitors, which of the following statements is the most accurate?
Fitness trackers provide the user with conformational feedback, such as a recorded history of exercise time and effort.
110
Proprioception is best described as which of the following statements?
The body's ability to sense body position and limb movements
111
Which of the following two modalities are the most alike?
ViPR and Sandbag
112
Core stability is best described as:
The ability to resist external resistance in the lumbar spine while the extremities are actively moving
113
Using battle ropes is considered which sort of exercise?
Low - Impact Activity
114
Which of the following modality/exercise combinations provides the most demands on explosive power?
Medicine Ball Chest Pass
115
In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes?
Phase 2
116
Strength-training machines provide training primarily in which planes of motion?
Sagital and Frontal
117
Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane?
Elastic band woodchop
118
Balance is best described as which of the following?
The ability to maintain control of the body while in a static position
119
Regarding free-weight training, which of the following is the most accurate statement?
Free weights may improve dynamic joint stabilization and proprioception.
120
Which of the following is not considered an open-chain exercise?
Push Up
121
When performing high-velocity movements with medicine balls, the ball weight should be no more than what percentage of the user's body weight, according to current recommendations?
10%
122
Which of the following modalities has the potential to be used effectively in every phase of the OPT model?
Cable Machines
123
Circuit training is best described as what?
124
Which of the following is not considered a closed-chain exercise?
Lat Pull Downs
125
How often should elastic resistance bands be checked?
Prior to every use.
126
When compared to machines, free weights provide which of the following benefits to users?
Multiplanar Movements
127
What duration of daily moderate to vigorous physical activity is currently recommended for children and adolescents?
60 minutes or more.
128
TRUE OR FALSE? With regard to resistance training for youth, progression should be based on postural control and not the amount of weight that can be used.
True
129
What is the fastest growing health problem in America and in most other industrialized countries?
Obesity
130
What is the most widely used assessment tool to identify individuals who are underweight, overweight, and obese?
BMI
131
TRUE OR FALSE? On a physiological level, exercise exerts an effect similar to that of insulin.
TRUE
132
Which of the following would be the best recommended mode of exercise for individuals living with diabetes?
Cycling
133
TRUE OR FALSE? When working with clients with hypertension, core exercises in the supine position are preferred over standing core exercises.
False
134
Which of the following is associated with normal aging and is attributable to a lower production of estrogen and progesterone?
Type 1 Osteoporosis
135
For individuals with osteoporosis, what is the recommended duration of physical activity?
20 to 60 minutes per day or 8- to 10-minute bouts
136
At what level of intensity should individuals with cancer begin aerobic exercise?
40050% peak capacity
137
TRUE OR FALSE? Pregnant clients who were engaged in an exercise program before pregnancy may continue with moderate levels of exercise, with appropriate modifications, until the third trimester.
True
