Chapter 3 - Progression Charts and Setting Goals

Question 1

FIG

Answer 1

Federation International of Gymnastics

Question 2

COP

Answer 2

Code of Points

Question 3

In the Code of Points (COP), there is a difficulty scale that ranks from what to what?

Answer 3

A to G (Easiest to Hardest)

Question 4

Who regulates the Code of Points (COP) and standardizes the basic difficulty level of all gymnastics movements allowed on each apparatus-swining, strength, and dismount elements?

Answer 4

Federation International of Gymnastics (FIG)

Question 5

How many levels of strength and skills is the chart categorized?

Answer 5

Sixteen

Question 6

What levels are the Beginner exercises?

Answer 6

Level 1 - 5

Question 7

What levels are the Intermediate exercises?

Answer 7

Level 6 - 9

Question 8

What levels are the advnaced exercises?

Answer 8

Level 10 - 13

Question 9

What level are the Elite exercises?

Answer 9

Level 14 - 16

Question 10

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It’s best to think of skill level in terms of ability level. How well can on perform a handstand instead of how long

Answer 10

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Question 11

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the programming needs for the beginner are different than those with intermediate, advanced, or elite strength

Answer 11

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Question 12

What are the Action Steps for Untrained Beginners

Answer 12

1. Introduce fundamental execises and become proficient in tem.
2. Utilize higher repetitions to solidify movement patterns and build connective tissue strength.
3. Focus heavily on individual weaknesses.
4. Begin a generalized, balanced routine that starts with high repetitions and then transitions to traditional strength training.

Question 13

What are the Action Steps for Trained Beginners?

Answer 13

1. Emphasis consistency in training. Discipline is the most important factor in making progress. Skipping workouts is bad.
2. Place an emphasis on training in the five to fifteen repetition range, in order to ensure good muscular development and strength
3. Keep your routine balanced in terms of pushing and pulling exerciess.
4. Add in exercises to maintain structural balance if imbalances start to develop.
5. Allow your body to adapt to strength training, especially in the connective tissues and underlying structures, such as bones and joints.

Question 14

What are the Action Steps for Intermediates?

Answer 14

To beccome more specific in nearly every individual area rather than a full-body workout.

Question 15

Focuses on increasing the amount of frequency as much as possible without overtraining or developing overuse injuries

Answer 15

Strength

Question 16

Focuses on working strength at lower volumes in order to keep efficiency of exercises high and work the specific exercises with high repetitions.

Answer 16

Endurance

Question 17

Starts splitting from a full-body routine into various splits

Answer 17

Hypertrophy

Question 18

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Adapting frequency, volume, and intensity of training in order to maintain progress must occur at the intermediate range.

Answer 18

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Question 19

What are the Action Steps for Advance

Answer 19

1. Training becomes even more specific and geared toward you sport or primary reason for training.
2. It is crucial to address and strengthen any areas of weakness or deficiencies that you may have.
3. While sleep, nutrition, and eliminating stress are important for beginners and intermediates, dialing in further in these areas will help increase progress vastly. Even small improvements will add up when improving strength and/or muscle mass starts to become notably difficult.
4. Understanding how you body reponds to training is important. Keeping a training log can be quite beneficial because you can review how your body responds to certain rests, deloads, and intensity/volume of exercises. This makes planning you weekly workout routines much easier.

Question 20

Which type of exercises include movements with low weight and high repetitions, resulting in a “burning” feeling in your muscles?

Answer 20

Endurance Exercises

Question 21

Which type of exercise includes movements with high weight or difficult progressions and low repetitions?

Answer 21

Strength

Question 22

What is an integral component of an effective workout program that gives guidance in structuring a workout plan?

Answer 22

Setting Goals

Question 23

The end toward which effort is directed

Answer 23

Goals

Question 24

Achievements that can be measured by numbers

eg. Perform 10 dips on parallel bars with good form
eg. Run 400 meters in 60 seconds

Answer 24

High Quality Goals

Question 25

Goals tha are ill defined and/or not based on numbers that can be accomplished eg. Lose weight eg. Gain muscle mass

Answer 25

Low Quality Goals

Question 26

Should routines be constructed around High Quality or Low Quality goals?

Answer 26

High Quality Goals

Question 27

S M A R T

Answer 27

Specific Measurable Action-Oriented Realistic Time-Bound

Question 28

John sets a goal of 150 pushups in a single set. Is that achievable via a Strength or Endurance program?

Answer 28

Endurance

Question 29

How do you ensure your SMART goals are in line with your overarching objectives?

Answer 29

Break down your desired movements into separate, distinct components

Question 30

It is easier to see endurance gains when you are already strong and powerful

Answer 30

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Question 31

A lack of strength will always limit you in other domains-techniquesm endurance, skill, balance, flexibility, agility, coordination, etc.. You must be strong in order to excel in all of these other domains. It is importnant to keep this in mind as you set your goals.

Answer 31

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Question 32

It is important to categorize goals based on how many you can work at a time.

Answer 32

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Question 33

How many goals will you want from each category?

Answer 33

1 - 2

Question 34

Name a few categories of skills.

Answer 34

Pushing Pulling Legs Core Flexibility

Question 35

WRITE DOWN YOU GOALS

Answer 35

WRITE DOWN YOUR GOALS

Question 36

YOU WILL BY 10 TIMES MORE LIKELY TO SUCCEED IF YOU WRITE DOWN YOUR GOALS

Answer 36

YOU WILL BE 10 TIMES MORE LIKELY TO SUCCEED IF YOU WRITE DOWN YOUR GOALS

Question 37

CHECKING THINGS OFF OF A PHYSICAL LIST IS POWERFUL POSITIVE REINFORCEMENT THAT WILL GIVE YOUR TRAINING DRIVE

Answer 37

CHECKING THINGS OFF A PHYSICAL LIST IS POWERFUL POSITIVE REINFORCEMENT THAT WILL GIVE YOUR TRAINING DRIVE