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PT 549 Exercise Physiology > Exercise Prescription > Flashcards

Exercise Prescription Flashcards

1
Q

Therapeutic Exercise/ Exercise Prescription

A

Systematic, planned performance of movements, postures and physical activities

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2
Q

ICF is now referred to as

A

Needs analysis

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3
Q

Exercise parameters is now referred to as

A 
Exercise order
Frequency
Load & Reps
Volume
Rest periods
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4
Q

SAID

A

Specific Adaptation to Imposed Demands
Type of demand placed on the body dictates the adaption
Incorporate exercises that mimic the desired movement pattern
Encourages sport specific muscle recruitment
“You get what you train for.”

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5
Q

Exercise Rx principles (3)

A

1) Specificity
2) Overload
3) Progression

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6
Q

Overload

A

Applying a stimulus greater than what is accustomed to

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7
Q

Methods to overload

A

Intensity (load)
Volume (reps/sets)
Rest period
Complexity

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8
Q

Progression

A

The practice of progressively increasing the intensity of training
Promotes long-term levels of higher performance
Systematic, gradual, and goal-oriented = Periodization

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9
Q

Resistance Training Program Design Variables

A

1) Needs analysis
2) Exercise selection
3) Exercise order
4) Frequency
5) Training load and reps
6) Volume
7) Rest period

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10
Q

Needs analysis: Sport assessment

A

Movement analysis - desired activity (muscle groups)
Physiological analysis - which pathway we’re using
Injury analysis

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11
Q

Needs analysis: Athlete assessment

A

1) Training status
2) Training goal
3) Physical testing

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12
Q

Metabolic pathways used depend on (2)

A

Event duration

Event intensity

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13
Q

Duration/Intensity for Phosphagen system

A

0-6s
High
Lifting a 25lb baby overhead

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14
Q

Duration/Intensity for Glycolysis system

A

6s-2m
Moderate
Climbing a flight of stairs

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15
Q

Duration/Intensity for Aerobic Physphorylation system

A

> 2 min
Low
Dog walking or Running long distances

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16
Q

Classification of training status by (2)

A

Current level of preparedness

Exercise history

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17
Q

5 factors to classify status of training

A

1) Current program
2) Training age
3) Frequency
4) Training
5) Technique experience and skill

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18
Q

How are goals determined (2)

A

Sport assessment and personal goals

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19
Q

Example test of strength

A

10 RM leg press

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20
Q

Example test of power

A

Margarita stair climb

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21
Q

Example test of muscle endurance

A

Max rep pushups

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22
Q

Example test of balance

A

Y balance

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23
Q

Example test of CV endurance

A

400 m walk

24
Q

2 factors that guide the selection of exercises

A

1) Movement analysis of the activity
- Characteristics of goals
- Balance of agonist/antagonists
2) Patients technique experience
- Determines the type of exercises to start

25
Q

Exercise types:

A

Assistance - one primary joint
Core - multi joint, large muscle area
Structural - postural stabilization
Power - Performed explosively

26
Q

Which exercise is sport sport specific?

A

Dead lift

27
Q

Which exercise requires the least knowledge of technique?

A

Leg press

28
Q

Exercise order within one training session (3)

A

Power –> Core –> Assistance
Alternated
Circuits/Supersets/Compound sets

29
Q

Power –> Core –> Assistance

  • High to low skill
  • High to low muscle recruitment
  • High to low explosiveness
A

Power clean
Back squat
Leg press
Knee extension

30
Q

Alternated

A

Allows athlete to recover more fully between exercises

  • Active rest
  • Good for untrained
31
Q

What is active rest?

A

Using the rest period to work another muscle group. Great for beginners.

32
Q

Examples of alternated:

A

LE vs. UE
Leg press –> lat pull down –> split squat –> chest press

Push vs. Pull
Chest press –> lat pull down –> shoulder press –> row

33
Q

Circuit training

A

When the rest period is minimal between all exercises (<30s)

(10 leg press –> 10 lap pull down –> 10 squats –> 10 pushups) x3

34
Q

Supersets

A

When a pair of exercises that stress opposing muscle groups are performed w/ minimal rest
(10 leg curl –> 10 knee ext) x 3

35
Q

Compound sets

A

Like a superset, except same muscle group
(10 lat pull down –> 10 seated row) x3
*Most demanding, advance!

High to low skill regardless of arrangement!

36
Q

Older adults recommendations for RT

A

Frequency: at least 2 days/week
Intensity: moderate RPE 5-6/10, vigorous RPE 7-8/10
Type: progressive RT 8-10 exercises invovled major muscle groups
WB (stair climbing)
Volume: 8-12 reps

37
Q

Training Frequency

A 
# of training session in a week
Factors:
1) status
2) load/exercise type
3) sport season
38
Q

How many days of recovery?

A

At least 1 but not more than 3 between stresses on the same muscle group

39
Q

What needs more recovery time? Strength or Endurance?

A

Strength

40
Q

Load

A

Weight assigned

41
Q

Reps

A

of times the exercise performed

42
Q

Loads and reps relationship

A

Inverse

43
Q

Strength load and reps

A

> 85%

<6

44
Q

Power load and reps

A

80-90%, 1-2
75-85% 3-5

At high velocity the force production is lower
At lower velocity the force production is higher

45
Q

Hypertrophy load and reps

A

67-85%

6-12

46
Q

Muscular endurance load and reps

A

<67%

>12

47
Q

Progression of load

2-for-2 rule

A

If 2 or more reps can be performed over the signed rep goal in the last set in 2 consecutive workouts, weight should increase

48
Q

Increase load for smaller weaker less trained

UE and LE

A

UE: 2-5.5 lbs

LE 5-10 lbs

49
Q

Increase load for larger stronger more trained

UE and LE

A

UE: 5-10 lbs
LE: 10-15+ lbs

50
Q

Volume types (2)

A

Rep volume: total # of reps
Load volume: sets x reps x weight

One set can be done at the beginning, but need to increase it later

51
Q

Rest periods

A

Strength: 2-5 mins
Power: 2-5 minutes
Hypertrophy: 30s-1.5 mins
Endurance: <30s (more advanced)

52
Q

Periodization

A

Systematic variations in a training program organized by goals

Even if progressive overload is used, can still plateau or overtrain
Optimizes the training stimulus

53
Q

Periodization breakdown (cycles/time)

A

Macrocycle - entire training duration
Mesocycle/Periods - weeks to months
Microcycles/Phases - days to weeks
Training sessions

54
Q

Periodization breakdown (periods/goals)

A

Periods - preparation, transition, competition

Phases - muscular endurance, hypertrophy

55
Q

Why start with endurance?

A

To build tolerance for heavier weights

Safety, build skill

PT 549 Exercise Physiology (11 decks)

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