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CPT > understanding phasic program design > Flashcards

understanding phasic program design Flashcards

1
Q

exercise prescription

A

structured format with the application of quantified stress in appropriate doses to stimulate specific physiological adaptations

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2
Q

exercise programming for even when the average person can become somewhat complicated due to

A

health-related considerations
different personal goals
training aptitudes
limitations in contact time needed to address all physiological issues

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3
Q

steps to increase proficiency in exercise program design

A
  1. be able to identify the most important findings during a comprehensive screening and evaluation
  2. prioritize the defined needs
  3. understand which activities and exercises address the problems, based on physiological adaptation response
  4. implement the exercise principles and program components in a manner that will foster goal achievement
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4
Q

needs analysis helps categorize

A

relevant findings of the client evaluation and identify client specific solutions

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5
Q

musculoskeletal assessment

A

posture, functional tests

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6
Q

cardiovascular assessment

A

resting HR, BP

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7
Q

metabolic assessment

A

BMI, central girth, body comp, blood glucose

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8
Q

cardiorespiratory assessment

A

cardiovascular assessments

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9
Q

muscular fitness assessment

A

anaerobic strength, endurance, power test

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10
Q

movement fitness assessment

A

stability, flexibility, mobility

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11
Q

posture assessment: plumb line
issue

A

forward chin, slight forward shoulder

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12
Q

posture assessment: plumb line
solution

A

strengthen mid/lower traps and rhomboids

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13
Q

posture assessment: plumb line
exercises

A

y and t
seated low and high row
reverse flys
single arm row

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14
Q

posture assessment: plumb line notes

A

tight hamstring prevent bent-over row, mix y and t reaches with good morning

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15
Q

flexibility assessment: failed apley test, failed Thomas stretch, failed single leg hip flexion test
issue

A

tight internal rotators
tight hip flexors
tight hamstrings

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16
Q

flexibility assessment: failed apley test, failed Thomas stretch, failed single leg hip flexion test
solution

A

stretch pectorals and subs cap
stretch rectus femurs and iliopsoas
stretch proximal and distal hamstring

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17
Q

flexibility assessment: failed apley test, failed Thomas stretch, failed single leg hip flexion test
exercises

A

supinated T reaches
bulgarian squats
straight led and mobility lunges
split stance good morning
active isolation stretch

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18
Q

flexibility assessment: failed apley test, failed Thomas stretch, failed single leg hip flexion test
notes

A

focus on lower body unilateral exercises
address flexibility of each in warm up and cool down

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19
Q

mobility assessment: OH squat
issue

A

tight lats
underactive glute and rectus abdominis
poor central stability

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20
Q

mobility assessment: OH squat
solution

A

stretch lats
strengthen glute max, rectus abdominis
improve core stability

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21
Q

mobility assessment: OH squat
exercises

A

I reaches
step ups, reverse lunge, glute bridge, hip kickback
closed chain abdominal work

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22
Q

mobility assessment: OH squat
notes

A

no bilateral work until pelvic stability
increase OH lifts

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23
Q

strength balance assessment:
issue

A

weak hamstring
weak trunk flexion
weak glutes

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24
Q

strength balance assessment:
solution

A

increase knee flex strength
increase abdominal strength
increase glute strength

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25
Q

strength balance assessment:
exercises

A

leg curls
modified RDL
glute-ham raise
eccentric nordic hamstring

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26
Q

strength balance assessment:
notes

A

cautious of excess back ext

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27
Q

cardiovascular fitness assessment:
issue

A

VO2 max

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28
Q

cardiovascular fitness assessment:
solution

A

increase CRF

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29
Q

cardiovascular fitness assessment:
exercises

A

establish 20 min accumulative work in HRTZ

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30
Q

cardiovascular fitness assessment:
notes

A

HRTZ minimum 132 bpm

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31
Q

body composition assessment:
issue

A

23%

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32
Q

body composition assessment:
solution

A

reduce body fat

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33
Q

body composition assessment:
exercises

A

> 1000 kcal/week

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34
Q

body composition assessment:
notes

A

57 METs of activity

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35
Q

anthropometrics assessment:
issue

A

central girth 41 in

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36
Q

anthropometrics assessment:
solution

A

reduce total weight

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37
Q

anthropometrics assessment:
exercise

A

60 mins PA per day

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38
Q

anthropometrics assessment:
notes

A

specific activity list weekly

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39
Q

preparation phase generally aims to accomplish 4 things

A

make joints function properly
establish proper activation
establish baseline stability
promote movement competency

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40
Q

kyphotic exaggeration:
solution

A

strengthen rhomboids/mid trap
stretch internal rotators

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41
Q

kyphotic exaggeration: exercise

A

wide grip rows
supinated t reach

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42
Q

tight hamstrings: solution

A

increase knee extension ROM

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43
Q

tight hamstrings: exercise

A

wide leg good morning

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44
Q

tight hamstrings and kyphotic exaggeration combination

A

split stance GM march with supinated T reach

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45
Q

tight lats: solution

A

increase shoulder flexion ROM

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46
Q

tight lats: exercise

A

split stance OH reach

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47
Q

tight hip flexors: solution

A

unilateral activate glutes while lengthening hip flexor

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48
Q

tight hip flexors: exercise

A

forward lunge

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49
Q

overactive low back: solution

A

increase ROM in spinal flexion

50
Q

overactive low back: exercise

A

deep squat spinal flexion, increase lumbar spinal flexor strength

51
Q

weak trunk flexors: solution

A

activate rectus abdominalis

52
Q

weak trunk flexors: exercise

A

standing straight arm crunch, activate rectus abdominis for 3 sec hold

53
Q

weak trunk flexors and overactive low back combination

A

wide leg ceiling to heel reach with posterior pelvic tilt

54
Q

underactive glute: remedy

A

reverse lunge

55
Q

underactive glute: progression 1

A

add ipsilateral load

56
Q

limited spinal rotation: remedy

A

split stance rotation

57
Q

limited spinal rotation: progression 1

A

add med ball

58
Q

tight iliposoas: remedy

A

straight leg lunge with contralateral glute activation

59
Q

tight iliposoas: progression 1

A

bilateral OH reach

60
Q

underactive glute, limited spinal rotation, tight iliposoas combination

A

progressive reverse lunge with MB rotation

61
Q

dumbbell fly: anaerobic endurance phase

A

DB fly on ball

62
Q

dumbbell fly: hypertrophy/strength phase

A

standing cable fly

63
Q

dumbbell fly: strength/power phase

A

ballistic band fly

64
Q

bench push-up: anaerobic endurance phase

A

DB chest press

65
Q

bench push-up: hypertrophy/strength phase

A

barbell bench press

66
Q

bench push-up: strength/power phase

A

bench press contrast with MB chest pass

67
Q

single step lateral squat: anaerobic endurance phase

A

alternating step lateral squat with MB

68
Q

single step lateral squat: hypertrophy/strength phase

A

alternating step with BB lateral squat

69
Q

single step lateral squat: power/strength phase

A

lateral squat walks with KB swing

70
Q

DB lunge: anaerobic endurance phase

A

DB walking lunges

71
Q

DB lunge: hypertrophy/strength phase

A

walking lunges with plate rotations

72
Q

DB lunge: strength/power phase

A

ballistic lunge

73
Q

movement can be progressed using a variety of methods inducing

A

loading, complexity, familiarity, stability

74
Q

baseline CRF needs can be met using

A

cardio resistance based circuits combined with aerobic interval circuits

75
Q

body weight movement–> ___ movement–> _____ instability –> ____ instability –> ____ complexity

A

resisted
bodyweight + mild
added resistance + mild
movement

76
Q

logical continuation of the preparation phase

A

anaerobic endurance phase

77
Q

4 primary goals of the anaerobic endurance phase

A
  1. continue to promote proper activation, strength, balance, ROM
  2. increase central and peripheral stability segments
  3. enhance ground reaction force transfer and kinetic chain proficiency
  4. increase mobility and movement competency
78
Q

preparation phase warm up circuit: GM with I-reach:
a. anaerobic endurance warm up circuit
b. demand of activity

A

a. GM with I-reach using 2.5lb plate raise
b. increases demands in posterior chain

79
Q

preparation phase warm up circuit: reverse lunge:
a. anaerobic endurance warm up circuit
b. demand of activity

A

a. MB OH reverse lunge
b. increases demands in central stabilizers

80
Q

preparation phase warm up circuit: lateral lunge with rotation:
a. anaerobic endurance warm up circuit
b. demand of activity

A

a. lateral lunge with MB rotation
b. challenges lateral stability and ROM

81
Q

preparation phase: step up
a. anaerobic endurance
b. demand of activity

A

a. step up with ipsilateral sand bag
b. increases demands in prime movers and challenges central stability

82
Q

preparation phase: walking lunge
a. anaerobic endurance
b. demand of activity

A

a. walking lunge with a front-loaded position
b. increases demands in anterior chain

83
Q

preparation phase: DB reverse lunge
a. anaerobic endurance
b. demand of activity

A

a. reverse lunge to DB press
b. challenges central and peripheral stability

84
Q

CRF improvements can be built upon with ___ min of fairly continuous movement

85
Q

hypertrophy-strength phase increases

A

lean mass improves force output

86
Q

goals of hypertrophy-strength phase

A
  1. improve force transfer across kinetic chain
  2. increase lean mass
  3. increase force output
  4. challenge stability with mobility
87
Q

hypertrophy warm ups use a combination of

A

corrective strategies with movement specific resistance preparation that increases in intensity to match the increasing loads used in this phase

88
Q

warm up exercise: MB squat swing
a. purpose
b. prepare for
c. progress to

A

a. improve central stability and pelvic control
b. back squat
c. OH bar squat

89
Q

warm up exercise: reverse lunge with MB OH press
a. purpose
b. prepare for
c. progress to

A

a. improve mobility in lats, glutes, hip flexors
b. axial-loaded lunges
c. lunge to DB press

90
Q

warm up exercise: MB OH forward lunge with lateral lean
a. purpose
b. prepare for
c. progress to

A

a. prevent medial-lateral femoral sway, stretch lateral sling and IT band
b. BB front squats and BB front-loaded lunges
c. BB OH lunge

91
Q

___ + _____ + ____= maximal anabolic hormone activity for lean mass gains

A
  • heavy compound exercises
  • isolated muscle activity to stimulate ischemia
  • relatively low rest periods with high volume
92
Q

bodybuilders using 6 training days per week often pair muscle groups to

A

attain adequate volume and achieve maximal total recruitment for each area

93
Q

personal training using only 3 sessions per week, makes better sense to perform

A

total body with emphasis sessions

94
Q

traditional body building chest and triceps: bench press 12, 10, 8, 6, 10
a. total body with push emphasis

A

BB front squat to OH press 3x6

95
Q

traditional body building chest and triceps: incline DB press 4x8
a. total body with push emphasis

A

bench press 4x10

96
Q

traditional body building chest and triceps: dips 3x failure
a. total body with push emphasis

A

lunge to OH DB press 4x5

97
Q

traditional body building chest and triceps: DB push ups ss cable fly 4x12/10
a. total body with push emphasis

A

bench push up to side plank 3xfailure

98
Q

traditional body building chest and triceps: supine triceps extension ss close grip bench 4x failure
a. total body with push emphasis

A

chest flys ss rear delt pulls 3x10

99
Q

traditional body building chest and triceps: triceps push down 5x10
a. total body with push emphasis

A

triceps pull-over ss high to low cable cross pulls to arm extension 3x8/10-12

100
Q

traditional body building chest and triceps: cable triceps kickback 3x12
a. total body with push emphasis

A

incline sit up to DB press 4x10

101
Q

strength power phase may emphasize strength or power but it includes

A

shift toward increased movement velocity

102
Q

strength: back squat
power:

A

squat jump

103
Q

strength: BB walking lunge
power:

A

lunge jump

104
Q

strength: incline bench press
power:

A

incline MB pass

105
Q

strength: push ups
power:

A

speed or clap push up

106
Q

strength: cable trunk rotation
power:

A

MB alternating side pass t

107
Q

training cycles are categorized by

A

time or outcomes

108
Q

macrocycles

A

6-12 months

109
Q

mesocycles

A

tend to last <3 months

110
Q

microcycles

A

few weeks for an acute goal

111
Q

personal training often employs ___cycles

112
Q

program components should be tracked on a daily basis to gauge its

A

effectiveness and monitor any problems that may need to be addressed

113
Q

Which of the following is not usually a primary focus of the preparation phase?
a. Improved movement competency
b. Muscle strength balance
c. Neural speed
d. Baseline stability

114
Q

What chest exercise would be the best choice for the hypertrophy-strength phase?
a. Bench push-up
b. DB chest flyes
c. BB bench press
d. MB chest passes

115
Q

Which of the following is correct concerning characteristics of the anaerobic endurance phase?
a. A continued focus is placed on proper muscle activation
b. A focus is placed on increasing central to peripheral stability
c. A focus is placed on enhancing force transfer through the kinetic chain using movements rather than isolated lifts
d. All of the above are correct

116
Q

____refers to a premeditated, structured program format that applies quantified stresses to stimulate physiological adaptations.

A

exercise prescription

117
Q

Heavy compound lifts + isolated muscle activity + relatively low rest periods with high volume = ____

A

muscle hypertrophy

118
Q

True or False? The needs analysis uses information from resting and active physical tests to create a matrix of client-specific needs and possible remedies.

119
Q

True or False? As training frequency is often not adequate within personal training to split up all muscle groups during the hypertrophy-strength phase, total-body work with a “push or pull emphasis” can also be used.

120
Q

identify at least two reasons why program tracking is important

A

a. to gauge the program’s effectiveness , b. properly apply progressive overload , c. to identify problems or program components that need to be modified , d. to protect the trainer from a liability standpoint

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