The modular system of exercise program design

Question 1

THE PYRAMID APPROACH

Answer 1

return to sport
skill acquisition
proprioception/strength/flexibility
motor re-education and muscle activation

• one size fits all - may need more flexible approach

Question 2

MUSCLE SYSTEM: PHASE 1

decreases

Answer 2

Motor control
• Timingandamplitudeofmuscleactivityisthoughtto be important for control of joint motion (Hodges 2001)
• Differences in muscle morphology and behavior are associated with pain and/or injury
• Contraction of target muscle
• Low load low complexity - working on accuracy
• Cognitive approach…initial phase of skill acquisition!
• Feedback on performance
• Palpation, verbal instruction, mirrors, ultrasound imaging, EMG biofeedback

Question 3

MUSCLE SYSTEM: PHASE 2

decreases

Answer 3

Force generation and movement
• Strength
• Endurance 
• Power
• Flexibility
- progression
- motor control focus on alignment, correct technique, correct activation

Specificity of exercise
• 4weekswithprogressiveincreaseinspeedwith
heel raising
• Increaseinverticaljumpheight(p<0.001)
• Decrease isometric strength with the knee bent (p<0.05)

Question 4

THE SENSORY MOTOR SYSTEM - stays same than ramps up at end

Answer 4

Deficit in proprioception with the presence of pain and/or injury
- Reaction time deficits in ligamentous injuries
- Deficits are associated with increased risk of injury
• Decreased balance is associated with increased risk of future ankle sprains
• Static and dynamic proprioceptive training improves balance and perceived function after ankle sprains (Rozzi et
al 1999)
• Balance training lowered risk of recurrent ankle sprains in volleyball players (Verhagen et al (2004)

Question 5

progressive increase

Answer 5

Based on demands and requirements of occupation, sport or daily activities
• Break down skills to look at requirements
• Speed, acceleration, agility, etc….

Question 6

THE CARDIOVASCULAR SYSTEM

specific cardiovascular training outside of sport to maintain fitness > progresses into sport specific function

Answer 6

Performance of exercise using large muscle groups for an extended period of time