Study Guide - Acute Variables Flashcards
What are the acute flexibility variables in phase 1, stabilization endurance training?
1 rep, 1-3 sets, 30 second hold, 3-7 times a week, 4-6 week duration, with SMR and static exercise selections
What are the acute core variables in phase 1, stabilization endurance training?
12-20 reps, 1-4 sets, slow 4/2/1 tempo, 0-90 second rest, 2-4 times a week, 4-6 week duration, with 1-4 core-stabilization exercise selections
What are the acute balance variables in phase 1, stabilization endurance training?
12-20 reps two-legs, 6-10 reps one-leg, 1-3 sets, slow 4/2/1 tempo, 0-90 second rest, 2-4 times a week, 4-6 week duration, with 1-4 balance-stabilization exercise selections
What are the acute plyometric variables in phase 1, stabilization endurance training?
5-8 reps, 1-3 sets, 3-5 second hold on landing, 0-90 second rest, 2-4 times a week, 4-6 week duration, with 0-2 plyometric-stabilization exercise selections
If a client does not have ample amounts of core stability and balance, what training method may not be included during phase 1, stabilization endurance, training until these components are developed?
Plyometric and SAQ
What are the acute SAQ variables in phase 1, stabilization endurance training?
2-3 reps, 1-2 sets, moderate tempo, 0-90 second rest, 2-4 times a week, 4-6 week duration, with 4-6 drills with limited horizontal inertia and unpredictability exercise selections
What are the acute resistance variables in phase 1, stabilization endurance training?
12-20 reps, 1-3 sets, 4/2/1 tempo, 50-70% intensity, 0-90 second rest interval, 2-4 times a week, 4-6 week duration, with 1-2 stabilization progression exercise selections
What are the acute flexibility variables in phase 2, strength endurance training?
5-10 reps, 1-3 sets, 1-2 second hold, 3-7 times a week, 4 week duration, with SMR and active exercise selections (some clients may still require static stretching before active stretching)
What are the acute core variables in phase 2, strength endurance training?
8-12 reps, 2-3 sets, medium tempo, 0-6 second rest, 2-4 times a week, 4 week duration, with 1-3 core-strength exercise selections
What are the acute balance variables in phase 2, strength endurance training?
8-12 reps, 2-3 sets, medium tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 1-3 balance-strength exercise selections
What are the acute plyometric variables in phase 2, strength endurance training?
8-10 reps, 2-3 sets, repeating tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 1-3 plyometric-strength exercise selections
What are the acute SAQ variables in phase 2, strength endurance training?
3-5 reps, 3-4 sets, fast tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 6-8 drills allowing greater horizontal inertia but limited unpredictability exercise selections
What are the acute resistance variables in phase 2, strength endurance training?
6-12 reps, 2-4 SUPERSETS, 2/0/2 strength tempo followed immediately by 4/2/1 stabilization tempo, 70-80% intensity, 0-60 second rest, 2-4 times a week, 4 week duration, with 1 strength superset with 1 stabilization exercise selections
What method of training is optional but recommended in strength endurance training?
SAQ
What are the acute flexibility variables in phase 3, hypertrophy training?
5-10 reps, 1-2 sets, 1-2 second hold, 3-7 times a week, 4 week duration, with SMR and active exercise selections
What are the acute core variables in phase 3, hypertrophy training?
8-12 reps, 2-3 sets, medium tempo, 0-60 second rest, 3-6 times a week, 4 week duration, with 0-4 core-strength exercise selections
What are the acute balance variables in phase 3, hypertrophy training?
8-12 reps, 2-3 sets, medium temp, 0-60 second rest, 3-6 times a week, 4 week duration, and 0-4 balance strength exercise selections
What are the acute plyometric variables in phase 3, hypertrophy training?
8-10 reps, 2-3 sets, repeating tempo, 0-60 second rest, 3-6 times a week, 4 week duration, with 0-4 plyometric strength exercise selections
What are the acute SAQ variables in phase 3, hypertrophy training?
3-5 reps, 3-4 sets, fast tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 6-8 drills allowing greater horizontal inertia but limited unpredictability exercise selections
What are the acute resistance variables in phase 3, hypertrophy training?
6-12 reps, 3-5 sets, 2/0/2 tempo, 75-85% intensity, 0-60 second rest, 3-6 times a week, 4 week duration, with 2-4 strength level exercise selections per body part
What are the acute flexibility variables in phase 4, maximal strength training?
5-10 reps, 1-2 sets, 1-2 second hold, 3-7 times a week, 4 week duration, with SMR and active exercise selections
What are the acute core variables in phase 4, maximal strength training?
8-12 reps, 2-3 sets, medium 1/1/1 tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 0-3 core-strength exercise selections
What are the acute balance variables in phase 4, maximal strength training?
8-12 reps, 2-3 sets, medium 1/1/1 tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 0-3 balance-strength exercise selections
What are the acute plyometric variables in phase 4, maximal strength training?
8-10 reps, 2-3 sets, repeating tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 0-3 plyometric strength exercise selections
What are the acute SAQ variables in phase 4, maximal strength training?
3-5 reps, 3-4 sets, fast tempo, 0-60 second rest, 2-4 times a week, 4 week duration, 6-8 drills allowing greater horizontal inertia but limited unpredictability exercise selections
What are the acute resistance variables in phase 4, maximal strength training?
1-5 reps, 4-6 sets, X/X/X tempo, 85-100% intensite 3-5 minute rest, 2-4 times a week, 4 week duration, with 1-3 strength exercise selections
What are the acute flexibility variables in phase 5, power training?
10-15 reps, 1-2 sets, controlled tempo, 3-7 times a week, 4 week duration, with SMR and dynamic 3-10 exercise selections
What are the acute core variables in phase 5, power training?
8-12 reps, 2-3 sets, X/X/X tempo, 0-60 second rest, 2-4 times a week, 4 week duration, 0-2 core-power exercise selections
What are the acute balance variables in phase 5, power training?
8-12 reps, 2-3 sets, controlled tempo, 0-60 second rest, 2-4 times a week, 4 week duration, 0-2 balance-power exercise selections
What are the acute plyometric variables in phase 5, power training?
8-12 reps, 2-3 sets, X/X/X tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 0-2 plyometric-power exercise selections
What are the acute SAQ variables in phase 5, power training?
3-5 reps, 3-5 sets, X/X/X tempo, 0-90 second rest, 2-4 times a week, 4 week duration, with 6-10 drills allowing maximal horizontal inertia and unpredictability exercise selections
What are the acute resistance variables in phase 5, power training?
1-5 strength reps and 8-10 power reps, 3-5 sets, X/X/X/ tempo, 85-100% strength intensity up to 10% body weight or 30-45% 1 rep max (1RM) power intensity, 1-2 minute rest between pairs, 3-5 minute rest between circuits, 2-4 times a week, 4 week duration, with 1 strength superset with 1 power exercise selections
What does the FITTE Principle stand for?
Frequency, Intensity, Time, Type, and, Enjoyment
The number of training sessions in a given timeframe
Frequency
The level of demand that a given activity places on the body
Intensity
The length of time an individual is engaged in a given activity
Time
The type of physical activity being performed
Type
The amount of pleasure derived from the training session
Enjoyment
Increased muscle cross-sectional area, improved blood lipid serum profile, and increased metabolic rate are attributes of what?
High Volume (low intensity adaptation)
Increased rate of force production, increased motor unit recruitment, and increased motor unit synchronization are attributes of what?
Low Volume (high intensity adaptation)
No additional load; most accessible; all planes of motion
Bodyweight Training
Ropes or webbing used to manipulate body position and stability
Suspension Training
Barbells, dumbbells, kettlebells, medicine balls, and sandbags; all planes of motion; full range of motion; requires exerciser to have a solid base of stabilization
Free weights and Implements
Great for beginners needing stability; fixed plane of motion; limited range of motion
Strength-training Machines
Stability balls, wobble boards (BOSU), balance discs (Dyna Disc), foam pads (Airex), balance beams, half foam rolls; used to increase instability of an exercise
Proprioceptive Modalities
It is important to follow the suggested days off and rest period within the OPT model parameters to avoid a decreased performance, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, and mood disturbances which are signs of what?
Overtraining Syndrome
This type of technology provides guidance to clients during travel; remote training services, organize and track acute variables, remote client monitoring, and manage personal nutrition
Mobile Apps
This type of technology tracks movement and provide information on physical activity patterns and some also track heart rate and sleep patterns (can show signs of improvement or overtraining)
Activity Trackers
This type of technology connects with clients and prospects outside of the gym, establish professional reputation and presence, share educational topics and information about services and events and encourage and motivate clients
Social Media
What includes wearable devices that sync with mobile apps and activity trackers?
Emerging Technologies
What mode of training should be used for the youth training?
Walking, jogging, running, games, activities, sports, water activity, resistance training
What frequency should youth training be?
5 to 7 days of the week
What intensity should youth training be?
Moderate to vigorous cardiorespiratory exercise training
What duration should the youth training be?
60 minutes per day
What movement assessments should be used for youth training?
Overhead squats, 10 push-ups (if 10 cannot be performed, do as many as can be tolerated), and single-leg stance (if can tolerate, perform 3-5 single-lef squats per leg)
What are the acute flexibility variables for youth training?
Follow the flexibility continuum specific for each phase of training as normal
What are the acute resistance training variables for youth training?
1-2 sets of 8012 reps at 40-70% on 2-3 days per week, phase 1 of the OPT model should be mastered before moving on, and phases 2-5 should be reserved for mature adolescents on the basis of dynamic postural control and a licensed physician’s recommendation
Progressions for what population should be based on postural control and not on the amount of weight that can be used and exercise should also be fun!
Youth
What mode of training should be used for seniors?
Stationary or recumbent cycling, aquatic exercise, or treadmill with handrail support
What frequency should exercise be at for seniors?
3-5 days per week of moderate-intensity activities or 3 days per week of vigorous-intensity activities
What intensity should exercise be at for seniors?
40-85% of VO2 peak
What duration should exercise be at for seniors?
30-60 minutes per day or 8- to 10-minute bouts
What movement assessments should be used for seniors?
Push, pull, OH squat, or sitting and standing into a chair, and single-leg balance
What are the acute flexibility variables for seniors?
Self-myofascial release and static stretching
What are the acute resistance training variables for seniors?
1-3 sets of 8-20 repetitions at 30-80% on 3-5 days per week, phase 1 of the OPT model should be mastered before moving on and phases 2-5 should be based on dynamic postural control and a licensed physician’s recommendation
For what population should progression should be slow, well monitored, and based on postural control, exercises should be progressed if possible toward free sitting (no support) or standing, make sure client is breathing in normal manner and avoid holding breath as in a Valsalva maneuver, and if the client cannot tolerate SMR or static stretches because of other conditions, perform slow rhythmic active or dynamic stretches?
Seniors
What mode of training should be used for overweight or obese clients?
Low-impact, or step aerobics (such as treadmill walking, rowing, stationary cycling, and water activity)
What frequency should exercise be at for overweight or obese clients?
At least 5 days per week
What intensity should exercise be at for overweight or obese clients?
60-80% of maximum heart rate–use the talk test to determine exertion; stage 1 cardiorespiratory training progressing to stage 2 (intensities may be altered to 40-70% of maximal heart rate if needed)
What duration should exercise be at for overweight or obese clients?
40-60 minutes per day, or 20- to 30- minute sessions twice each day
What movement assessments should be used for overweight or obese clients?
Push, pull, squat, and single-kef balance (if tolerated)
What are the acute flexibility variables for overweight or obese clients?
SMR (only if comfortable to client) and flexibility continuum
What are the acute resistance training variables for overweight or obese clients?
1-3 sets of 10-15 repetitions on 2-3 days per week; phases 1 and 2 will be appropriate performed in a circuit-training manner (higher repetitions such as 20 may be used)
For what population should ensure that the client is comfortable–be aware of positions and location in the facility your client is in, exercises should be performed in a standing or seated position, and may have other chronic diseases, in such cases a medical release should be obtained from the individual’s physician
Overweight or Obese Clients
What mode of training should be used for clients with hypertension?
Stationary cycling, treadmill walking, and rowers
What frequency should exercise be at for clients with hypertension?
3-7 days per week
What intensity should exercise be at for clients with hypertension?
50-85% of maximal heart rate, stage 1 cardiorespiratory training progressing to stage 2 (intensities may be altered to 40-70% of maximal heart rate if needed)
What duration should exercise be at for clients with hypertension?
30-60 Minutes
What movement assessments should exercise be at for clients with hypertension?
Push, pull, OH squat, and single-leg balance (squat if tolerated)
What are the acute flexibility variables for clients with hypertension?
Static and active in a standing or seated position
What are the acute resistance training variables for clients with hypertension?
1-3 sets of 10-20 repetitions 2-3 days per week, phases 1 and 2 of the OPT model, tempo should not exceed 1 second for isometric and concentric portions (e.g. 4/1/1 instead of 4/2/1) and use circuit or PHA weight training as an option, with appropriate rest intervals
What clients should avoid heavy lifting and Valsalva maneuvers–make sure client breathes normally, do not let client overgrip weights or clench fists when training, modify tempo to avoid extended isometric and concentric muscle action, perform exercises in a standing or seated position, allow client to stand up slowly to avoid possible dizziness, and progress client slowly
Clients with Hypertension
What mode of training should be used for clients with osteoporosis?
Treadmill with handrail support
What frequency should exercise be at for clients with osteoporosis?
2-5 days per week
What intensity should exercise be at for clients with osteoporosis?
50-90% of maximal heart rate, stage 1 cardiorespiratory training progressing to stage 2
What duration should exercise be at for clients with osteoporosis?
20-60 minutes per day or 8- to 10-minute bouts
What movement assessments should exercise be at for clients with osteoporosis?
Push, pull, overhead squat, or sitting and standing into a chair (if tolerated)
What are the acute flexibility variables for clients with osteoporosis?
Static and active stretching
What are the acute resistance training variables for clients with osteoporosis?
1-3 sets of 8-20 repetitions at up to 85% on 2-3 days per week, phases 1 and 2 of OPT model should be mastered before moving on
For which clients should progression be slow, well monitored, and based on postural control, exercises should be progressed if possible toward free sitting (no support) or standing, focus on exercises on hips, thighs, back, and arms, avoid excessive spinal loading on squat and leg press exercises, and make sure client is breathing in normal manner and avoid holding breath as in a Valsalva maneuver
Clients with Osteoporosis
What mode of training should be used for pregnant women?
Low-impact or step aerobics that avoid jarring motions
What frequency should exercise be at for pregnant women?
3-5 days per week
What intensity should exercise be at for pregnant women?
Stage 1 and only enter stage 2 on a physician’s advice
What duration should exercise be at for pregnant women?
15-30 minutes per day; there may be a need to start out with only 5 minutes of exercise and progressively increase to 30 minutes, depending on the severity of conditions
What movement assessments should exercise be at for pregnant women?
Push, pull, overhead squat, and single-leg squat or balance
What are the acute flexibility variables for clients pregnant women?
Static, active stretching and SMR
What are the acute resistance training variables for pregnant women?
2-3 days per week, using light loads at 12-15 repetitions, phases 1 and 2 of the OPT model are advised (use only phase 1 after first trimester)
What clients should avoid exercises in a prone position (on stomach) or supine (on back) position after 12 weeks of pregnancy, avoid SMR on varicose veins and area of swelling, and plyometric training is not advised in the second and third trimesters
Pregnant Women
