CH 3 Principles of programming

Question 1

posits that exercise programs should follow a progression

Answer 1

health fitness performance continuum

Question 2

What is the first component of the health fitness performance continuum

Answer 2

exercise is for improved health

Question 3

what are some places that clients get unrealistic goals

Answer 3

“experts”
Icons
Social Media

Question 4

Areas to set performance goals in

Answer 4

speed
agility
power
vertical jump
lactate threshold
sports specific goals

Question 5

for untrained clients what is the most you should tell a client for improvement in a performance goal

Answer 5

5-10% improvement

Question 6

Is it better to under or overestimate for goals

Answer 6

underestimate

Question 7

Basic Principles of program design acronym

Answer 7

S
P
I
I
D
O
R

Question 8

Basic Principles of Program Design

Answer 8

Specificity of Training
Overload
Progression
Initial Values
Inter-individuality Variability
Diminishing Returns
Reversibility

Question 9

specificity of training

Answer 9

age, gender, etc

Question 10

Overload

Answer 10

Need to overload body to improve it

Question 11

Progression

Answer 11

Progress overtime

Question 12

Initial values

Answer 12

need a baseline
“are we making progress?”

Question 13

Inter-individual variability

Answer 13

everyone is different, individual difference in performance

Question 14

Diminishing returns

Answer 14

window of opportunity is greater for new person, diminish after awhile

Question 15

Reversiblitiy

Answer 15

Use it or lose it

Question 16

Basic Variables of Exercise Prescription acronym
(what we can manupulate)

Answer 16

F -requency of exercise sessions
I -ntenisty of exercise session
T -ime (duration of exercise session)
T -ype (Modality for exercise session/program
V -olume of work done day by day, week by week
P -rogression through exercise program

Question 17

For deconditioned clients or those needing familiarization
Lasts 1-6 weeks
Develop basic techniques, habit of exercising

Answer 17

Initial conditioning
stage of program progression

Question 18

Aggressive progression toward goal
Lasts 4-8 months

Answer 18

Improvement
Stage of program progression

Question 19

Build on fitness base
Maintenance doesn’t mean stop improving… means to keep up exercise habits
Add variety and activities of interest of client

Answer 19

Maintenance
Stage of program progression

Question 20

Functional movement and resistance training
Phases

Answer 20

Phase 1 - stability and mobility training
Phase 2 - movement training
Phase 3 - Load Training
Phase 4 - Performance training

Question 21

Cardiorespiratory training
Phases

Answer 21

Phase 1 - Aerobic-base training
Phase 2 - Aerobic-efficiency training
Phase 3 - Anaerobic endurance training
Phase 4 - Anaerobic-power training

Question 22

Assessments that should be conducted early Phase 1 of functional movement and resistance training

Answer 22

Posture
Balance
Movement
ROM of ankle, hip, shoulder complex. and thoracic and lumbar spine

Question 23

Movement (phase 2) training focuses on what 5 primary movements of exercise

Answer 23

Bend and life movements
Single-leg movements
Pushing movements
Pulling movements
Rotational (spiral) movements

Question 24

Before progressing to phase 4, clients should develop the prerequisite strength necessary to move into training for

Answer 24

Power
Speed
Agility
Quickness

Question 25

In phase 1 of cardiorespiratory training the intent is to bulid improvements in

Answer 25

health
endurance
energy
mood
caloric expenditure

Question 26

in what phase of cardiorespiratory training should you introduce aerobic intervals

Answer 26

Phase 2