Chapter 17: Exercise Program Design

Question 1

HR below VT1

Answer 1

zone 1

Question 2

HR from VT1 to just below VT2

Answer 2

zone 2

Question 3

HR at and above VT2

Answer 3

zone 3

Question 4

talk test recommended for phase _

Answer 4

introduction in phase 2

Question 5

field test for VT2 recommended for

Answer 5

phase 3

Question 6

goal for phase _

1. improve health
2. building fitness

help client to have positive experience with fitness
make exercise a habit
duration extended to 20-30 min

Answer 6

phase 1: aerobic base training

Question 7

aerobic base program design:

zone?
RPE
frequency
duration
progression per week

Answer 7

zone 1 - HR below VT1

RPE 3 to 4

4 times/week

10 to 15 minutes, progress to 30 min

10% from week prior

Question 8

goal for phase _

increase time of cardiorespiratory exercise

introduce intervals to increase caloric expenditure

review goals of client

Answer 8

phase 2

Question 9

training phase for regular exercisers in a fitness facility who have goals of maintaining fitness/weightloss

Answer 9

phase 2

Question 10

non athletically focused group exercise falls into phase_

Answer 10

2

Question 11

0 to 10 scale

RPE for Zone 1

RPE for Zone 2

RPE for Zone 3

Answer 11

3 to 4

5 to 6

7 to 10

Question 12

6 to 20 scale

RPE for Zone 1

RPE for Zone 2

RPE for Zone 3

Answer 12

12 to 13

14 to 16

17 to 20

Question 13

Phase _

focus on program design:
endurance performance goals
7 or more hrs of cardio/week

Answer 13

phase 3 - anaerobic endurance

Question 14

Phase _

clients work in this phase only during specific training cycles prior to competition

Answer 14

phase 4 - anaerobic power

Question 15

Phase 2:

Warm up, cool down, recovery and steady state performed at (2)

Answer 15

At or just below VT1

RPE 3 to 4

Question 16

Phase 2 intervals performed at (2)

Goal is to improve clients ability to

Answer 16

Just above VT1

RPE of 5

Utilize fat as fuel at and just above VT1

Question 17

Session RPE

Answer 17

RPE x duration x frequency

Question 18

Exercise is hard enough to cause fatigue but not hard enough to provoke adaptations

Psychological push to do more, but physiological pull to do less

Answer 18

The black hole

Question 19

% of training performed at intensities lower than VT1 (zone 1)

% of training performed above VT2

Answer 19

70 to 80%

5 to 10%

Question 20

To work toward optimal biological potential

Train at VT1 _ %

Train above VT2 _ %

Answer 20

80%

10%

Question 21

Perform HIIT _ times per week

Answer 21

3-4

Question 22

HR at VT1 is 143 bpm

HR at VT2 is 162 bpm

HR zone would be:

Answer 22

Zone 1 : less than 143bpm

Zone 2: 143 to 161 bpm

Zone 3: 162 and above

Question 23

% training in zone 1

% training in zone 2

% training in zone 3

Answer 23

70-80%

Less than 10%

10-20%

Question 24

Intervals designed to tax phosphagen stores and create a rapid rise in blood lactate occur in phase _

Answer 24

4

Question 25

Condition postural muscles made up of _ with _ as opposed to _

Answer 25

Type 1 muscle fibers Volume rather than intensity

Question 26

Forward rounded shoulders can be strengthened by

Answer 26

reverse flys in a supine position (muscle isolation)

Question 27

To strengthen weak muscles 1. 2.

Answer 27

Isometric muscle contractions Dynamic, controlled ROM exercises

Question 28

Goal of functional movement and resistance training is to

Answer 28

Promote stability of the lumbar spine

Question 29

Progression for core activation (4)

Answer 29

Kegels - pelvic floor contraction TVA - drawing in Combo Contractions with normal breathing

Question 30

``` Cat camel Pelvic tilts Lying Hip flexor stretch Lying ha,string stretch Supine 90-90 stretch ```

Answer 30

Exercises to promote mobility of hips

Question 31

Spinal extensions spinal twist Prisoner rotation

Answer 31

Exercises to promote mobile of thoracic spine

Question 32

Muscles working as a group to provide opposing, directional, or contralateral pulls to achieve balanced movement This helps _ region achieve stability

Answer 32

Force couples Scapulothoracic region

Question 33

Overhead triceps stretch for

Answer 33

Inferior shoulder capsule

Question 34

Bring arm across front of body OR rest full length of arm on wall and rotate trunk toward wall- stretches what?

Answer 34

Posterior capsule

Question 35

Pectoral is stretch for

Answer 35

Anterior capsule

Question 36

Rolled up towel 2 inches above elbow - pull elbow down and in

Answer 36

Superior capsule

Question 37

Durning _ movements, Serrated anterior moves thorax toward a more fixed, stable scapulae

Answer 37

Closed kinetic chain

Question 38

_ movements ar e best for deconditioned individuals using floor as kinestetic feedback

Answer 38

Open Kinetic chain

Question 39

Packing the scapulae =

Answer 39

Depress and retract the scapula

Question 40

Exercise dTo improve rotator cuff function

Answer 40

Internal/ tutor cuff rotation

Question 41

Exercise e to strengthen posterior muscle of shoulder complex

Answer 41

Reverse flys with supine 90-90 stretch

Question 42

To strengthen parascapular muscles

Answer 42

Prone arm lifts

Question 43

To stabilize scapulothoracic joint and lumbar spine in CKC position

Answer 43

CKC weight shifts

Question 44

Unable to keep heels on floor when squatting- need to improve (2) Exercise for

Answer 44

Ankle mobility and calf flexibility Standing ankle mobilization

Question 45

Center of mass in males is

Answer 45

Higher in males due to upper body musculature

Question 46

Stiffen trunk region by cocontracting both layers of muscles

Answer 46

Bracing

Question 47

Conscious contraction for short time during periods of external loading on the spine Draw in the navel

Answer 47

Centering

Question 48

Stance position progression (4)

Answer 48

Narrow Split Tandem Single leg

Question 49

good ankle mobility

Answer 49

15-20 degrees of ankle dorsiflexion

Question 50

emphasize _ during first 10-15 degrees of movement during squat

Answer 50

glute dominance

Question 51

placing a soft squeezable ball between the knees will strengthen

Answer 51

hip adductors

Question 52

wrapping an elastic band around the knees will strengthen the

Answer 52

hip abductors

Question 53

squat position progression (6)

Answer 53

``` staggered internal rotation external rotation saggital plane frontal plane transverse plane ```

Question 54

weakness in the _ reflects inability to control lateral hip shift this is noticeable as their stance leg _ and opposite hip _

Answer 54

hip ABductors hikes upward drops downward

Question 55

lateral hip shift weakness is present if, during the leg swing movement, _ hip shifts laterally

Answer 55

stance leg

Question 56

_ promotes stability whithin the stance-leg and hip during a single leg stand

Answer 56

single leg stands

Question 57

shoulder flexion of 180 degrees requires: _ degrees of scapular rotation _ degrees of glenohumeral rotation

Answer 57

60 degrees 120 degrees

Question 58

dominant _ overactive _ compromise scapular stability, and force the _ to assume greater loads, increasing potential for injury

Answer 58

rhomboids trapezius glenohumeral joint

Question 59

client should engage the _ during the downward phase of the shoulder press and not yield to gravity

Answer 59

latissimus dorsi

Question 60

press progressions (4)

Answer 60

seated bilateral press standing bilateral split stance single arm press contralateral stance single arm press ipsilateral stance

Question 61

clients with forward roundes shoulders, abducted scapulae, or winging scapulae should perform pulling exercises from a position of

Answer 61

scapular stability

Question 62

Two types of pulling:

Answer 62

Pull from the shoulder - scapular stability Scapular retraction and adduction

Question 63

Clients with forward, rounded shoulders, abducted scapulae or winged scapulae from a position of (2)

Answer 63

Scapular stability Very little resistance

Question 64

Exercise that involves movement down across the front of the body

Answer 64

Wood chop

Question 65

Exercise involves pulling to initiate the movement up across the front of the body

Answer 65

Hay bailers

Question 66

FIRST

Answer 66

``` Frequency Intensity Reps Sets Type ```

Question 67

Beginners resistance training _ should be emphasized over _

Answer 67

Exercise repetition Exercise intensity

Question 68

Beginner max resistance

Answer 68

60-70% maximal resistance

Question 69

_ reps with 70% maximal resistance _ reps with 60% max resistance

Answer 69

12 reps 16. Reps

Question 70

Increase resistance by _% when _ reps can be performed

Answer 70

5% 16 reps

Question 71

motor learning effect - can increase resistance _ per week if _ reps can be performed

Answer 71

10% 12 reps

Question 72

resistance training can decrease (3) and can increase (1)

Answer 72

CVD LDL triglycerides HDL

Question 73

insulin sensitivity can be improved with

Answer 73

resistance training programs and aerobic exercise combined

Question 74

muscular strength assessed by

Answer 74

1 RM

Question 75

optimal strength development _ max resistance

Answer 75

80-90%

Question 76

reps at 90% MR reps at 80% MR

Answer 76

4 REPS 8 REPS

Question 77

1. SET REP RANGE (4-8) 2. CONTINUE TRAINING AT SAME RESISTANCE UNTIL 8 REPS CAN BE COMPLETED 3. INCREASE RESISTANCE BY 5% THIS PROCEDURE IS CALLED

Answer 77

double-progressive protocol

Question 78

2 types of clientele that can benefit from performance training

Answer 78

older-adults - helps to avoid falls middle aged - help to participate in recreational sports

Question 79

velocity of force production and rate of performing work

Answer 79

POWER

Question 80

this exercise emphasizes vertical component of jumping, no rest btwn jumps

Answer 80

jumps in place

Question 81

this exercise emphasizes vertical and horizontal component of jumping, no rest btwn jumps

Answer 81

single linear jumps or hops

Question 82

this exercise moves the client in a VARIETY OF DIRECTIONS emphasizes vertical component of jumping, no rest btwn jumps

Answer 82

multidirectional hops or jumps

Question 83

this exercise moves the client in a SINGLE LINEAR DIRECTION emphasizes vertical component of jumping, no rest btwn jumps

Answer 83

multiple linear jumps or hops

Question 84

taking off and landing with the same foot

Answer 84

hops

Question 85

alternating feet during take-off and landing

Answer 85

bounds

Question 86

this exercise emphasizes horizontal speed and are performed repeatedly with no rest btwn actions

Answer 86

hops and boinds

Question 87

landing midfoot shortens time btwn _ and _ actions AKA _

Answer 87

eccentric and concentric amortization phase