Domain 3 Flashcards
(236 cards)
1
Q
What are the three phases of the integrated flexibility continuum?
A
Corrective flexibility- increases joint range of motion, improves muscle imbalances, and corrects altered joint motion; autogenic inhibition; use for Phase 1 training.
Active flexibility- improves extensibility of soft tissue and increases neuromuscular efficiency; reciprocal inhibition; use for Phases 2, 3, and 4 training
Functional flexibility- —maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular control; full ROM; use for Phase 5 training.
2
Q
What is self-myofascial release?
A
Gentle pressure breaks up knots within muscle and helps release unwanted tension; autogenic inhibition.
3
Q
What is static stretching?
A
Passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds; autogenic inhibition.
4
Q
What is active-isolated stretching?
A
Uses agonists and synergists to dynamically move joints into a range of motion; reciprocal inhibition.
5
Q
What is dynamic stretching?
A
Uses force production and momentum to move joints through full ranges of motion; reciprocal inhibition.
6
Q
What is a single-set?
A
One set of each exercise; good for beginners.
7
Q
What is a multiple-set?
A
Multiple sets of each exercise.
8
Q
What is a pyramid?
A
increasing (or decreasing) weight with each set.
9
Q
What is a superset?
A
Performing two exercises in rapid succession with minimal rest between.
10
Q
What is a drop-set?
A
Perform a set to failure, remove small percentage of load, then continue with set.
11
Q
What is circuit training?
A
Performing a series of exercises, one after the other with minimal rest between.
12
Q
What is peripheral heart action?
A
Variation of circuit training; alternates upper- and lower-body exercises to improve
circulation.
13
Q
What is a split-routine?
A
Breaking the body up into parts to be trained on separate days.
14
Q
What is vertical loading?
A
Performing exercises on the OPT template one after the other, in a vertical manner down
the template.
15
Q
What is horizontal loading?
A
Performing all sets for an exercise or body part before moving on to the next.
16
Q
What is the protocol for Stabilization?
A
4/2/1 tempo, lower weight, andvhigher reps in an unstable, butvcontrolled, environment
17
Q
What is the protocol for Strength?
A
2/0/2 tempo, moderate to heavyvweight, low to moderate repsvwith full range of motion
18
Q
What is the protocol for Power?
A
Explosive tempo, light weight,vmoderate reps with full range of motion
19
Q
What phase is Ball squat, curl to press
A
Stabilization
20
Q
What phase is Multiplanar step-up balance,
curl, to overhead press
A
Stabilization
21
Q
What phase is Ball dumbbell chest press
A
Stabilization
22
Q
What phase is Push-up
A
Stabilization
23
Q
What phase is Standing cable row
A
Stabilization
24
Q
What phase is Ball dumbbell row
A
Stabilization
25
What phase is Single-leg dumbbell scaption
Stabilization
26
What phase is Seated stability ball military
| press
Stabilization
27
What phase is Single-leg dumbbell curl
Stabilization
28
What phase is Single-leg barbell curl
Stabilization
29
What phase is Supine ball dumbbell triceps
| extension
Stabilization
30
What phase is Prone ball dumbbell triceps
| extension
Stabilization
31
What phase is Ball squat
Stabilization
32
What phase is Multiplanar step-up to
| balance
Stabilization
33
What phase is Lunge to two-arm dumbbell
| press
Strength
34
What phase is Squat to two-arm press
Strength
35
What phase is Flat dumbbell chest press
Strength
36
What phase is Barbell bench press
Strength
37
What phase is Seated cable row
Strength
38
What phase is Seated lat pull
Strength
39
What phase is Seated dumbbell shoulder
| press
Strength
40
What phase is Seated shoulder press
| machine
Strength
41
What phase is Seated two-arm dumbbell
| biceps curls
Strength
42
What phase is Biceps curl machine
Strength
43
What phase is Cable pushdowns
Strength
44
What phase is Supine bench barbell triceps
| extension
Strength
45
What phase is Leg press
Strength
46
What phase is Barbell squat
Strength
47
What phase is Two-arm medicine ball chest
| pass
Power
48
What phase is Rotation chest pass
Power
49
What phase is Ball medicine ball pullover
| throw
Power
50
What phase is Wood chop throw
Power
51
What phase is Two-arm push press
Power
52
What phase is Barbell clean
Power
53
What phase is Medicine ball scoop toss
| shoulders
Power
54
What phase is Medicine ball side oblique
| throw
Power
55
What phase is Squat jump
Power
56
What phase is Tuck jump
Power
57
What is stage training?
Progressive cardio training that ensures continual adaptation and minimizes the risk of
overtraining and injury.
58
What is Stage I in stage training?
Used to improve cardio for apparently healthy sedentary individuals.
• Uses HR zone 1.
• Start slowly, work up to 30-60 minutes of exercise
59
What is Stage II in stage training?
For individuals with low-to-moderate cardio fitness who are ready to train at higher intensities.
• Uses HR zone 2 intervals, with zone 1 for recovery.
• 1 minute in zone 2, 3 minutes in zone 1 (1:3 work/rest ratio).
• Progress using 1:2 and eventually 1:1 work-to-rest ratios.
60
What is Stage III in stage training?
For advanced exercisers with moderately high cardio fitness levels; increases capacity of
energy systems needed at the Power Level.
• Uses HR zones 1, 2, and 3.
• Once per week is adequate, with Stage II and Stage I days needed to avoid overtraining.
61
What are the specifications for Stabilization core exercises?
Little motion through the spine and pelvis; improves neuromuscular efficiency and intervertebral stability.
62
What are the specifications for Strength core exercises?
Dynamic eccentric and concentric movements with full range of motion; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency.
63
What are the specifications for Power core exercises?
Full range of motion at functionally applicable speeds; improves rate of force production.
64
What are the core exercises in the Stabilization phase?
* Marching
* Floor bridge
* Floor prone cobra
* Prone iso-abs
65
What are the core exercises in the Strength phase?
* Ball crunch
* Back extensions
* Reverse crunch
* Cable rotations
66
What are the core exercises in the Power phase?
```
• Rotation chest pass
• Ball medicine ball (MB)
pullover throw
• Front MB oblique throw
• Wood chop throw
```
67
What is the important of properly training for stabilization?
• Few people have properly developed local
stabilization muscles.
• An efficient core is necessary for maintaining
proper muscle balance throughout the kinetic
chain.
• If the movement system of the core is strong, but
the stabilization system is weak, forces are not
transferred or used properly.
68
What are the elements of optimal neuromuscular control?
Normal length tension relationships, normal force-couple relationships, normal joint arthokinematics
Optimal sensorimotor integration, optimal neuromuscular efficiency, optimal tissue recovery
69
What is the drawing-in maneuver?
Recruit core stabilizers by drawing the navel toward the spine (local stabilization
system).
70
What is bracing?
Contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system).
71
What the benefits of balance training?
* Reduces rate of ankle sprains and other lower extremity injuries.
* Improves lower extremity biomechanics when used in addition to plyometric or strength exercises.
* Balance training performed for at least 10 minutes a day, 3 times per week, for 4 weeks appears to improve both static and dynamic balance ability.
* Training in a multisensory environment will increase demand on the nervous system to activate the right muscles, at the right time, in the right plane of motion.
72
What are the specifications for Stabilization balance exercises?
Little joint motion; improves reflexive (automatic) contractions to increase joint stability.
73
What are the specifications for Strength balance exercises?
Dynamic eccentric and concentric movement of the balance leg with full range of motion; improves neuromuscular efficiency of entire HMS.
74
What are the specifications for Power balance exercises?
Develops proper deceleration; transitions dynamic state to a controlled stationary position; reactive joint stabilization.
75
What are the balance exercises in the Stabilization phase?
```
• Single-leg balance
• Single-leg balance reach
• Single-leg hip internal and
external rotation
• Single-leg lift and chop
```
76
What are the balance exercises in the Strength phase?
* Single-leg squat
* Single-leg squat touchdown
* Single-leg Romanian deadlift
* MP Step-up to balance
* MP Lunge to balance
77
What are the balance exercises in the Power phase?
* Multiplanar hop with stabilization
* Box hop-up with stabilization
* Box hop-down with stabilization
78
What is the proprioceptive progression?
Floor, balance beam, half foam roll, foam pad, balance disc, wobble board, BOSU ball
79
What are the progression couples?
```
Easy-hard
Simple-complex
Stable-unstable
Static-dynamic
Slow-fast
Two arms/legs - single arm/leg
Eyes open-eyes closed
Known-unknown
```
80
What's the stability progressive for body progressive?
Two -leg/stable (on floor)
Single-leg/stable (on floor)
Two-leg/unstable (on proprioceptive modality)
Single-leg/unstable (on proprioceptive modality; least stable)
81
What is plyometric (reactive) training?
Quick, powerful movements involving an
explosive concentric muscle contraction
preceded by an eccentric muscle action.
82
What is amortization (transition) phase?
transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements; the faster the switch, the more powerful the concentric action.
83
What are the specifications for stabilization plyometric exercises?
Little joint motion; establishes optimal landing mechanics, postural alignment, and reactive
neuromuscular efficiency; pause to stabilize.
84
What are the specifications for strength plyometric exercises?
Dynamic eccentric and concentric movement with full range of motion; improves dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive.
85
What are the specifications for power plyometric exercises?
Entire muscle action and contraction-velocity spectrums; integrated, functional movements; improves rate of force production and optimal force production; explosive.
86
What are the plyometric exercises in the Stabilization phase?
```
• Squat jump with stabilization
• Box jump-up with
stabilization
• Box jump-down with
stabilization
• Multiplanar jump with
stabilization
```
87
What are the plyometric exercises in the Strength phase?
* Squat jump
* Tuck jump
* Butt kick
* Power step-up
88
What are the plyometric exercises in the Power phase?
* Ice skater
* Single-leg power step-up
* Proprioceptive plyometrics
89
What is speed?
Ability to move the body in one intended direction as fast as possible; stride rate × stride length.
90
What is agility?
Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper
posture
91
What is quickness?
Ability to react and change body position with maximum rate of force production.
92
What is the general adaptation syndrome?
How the body responds and adapts to stress; 3 stages:
93
What are the three stages of the general adaptation syndrome?
Alarm reaction—initial reaction to a stressor, activates protective processes in the body.
Resistance development—body increases functional capacity to adapt to a stressor; once adapted, the increased stress is needed to produce a new response.
Exhaustion—stressor is too much or lasting too long for systems to handle; causes breakdown or injury
94
What is the principle of specificity or specific adaptation to imposed demands (SAID) principle?
The body will specifically adapt to the type of demand placed on it.
95
What is mechanical specificity?
The weight and movements placed on the body.
96
What is neuromuscular specificity?
The speed of contractions and exercise selection.
97
What is metabolic specificity?
The energy demand placed on the body
98
What is the principle of progressive overload?
Training stimulus must exceed current capabilities to elicit optimal physical, physiological, and performance adaptations.
99
What are the principles of variation?
1. Vary the amount and type of stress placed on the body to produce adaptation and prevent injury.
2. Vary the focus of a training program at regularly planned periods of time to produce optimal adaptation.
100
What is periodization?
Dividing a training program into distinct
| periods, training different adaptations in each.
101
What is a training plan?
Annual, monthly, and weekly programming; start with high-volume, low-intensity training (Phase 1) and progress to low-volume, high intensity training (Phases 4 or 5); progress OPT Phase every 4 – 6 weeks in a linear fashion.
102
What is a macrocycle, mesocycle and a microcycle?
Annual plan, monthly plan, weekly plan
103
What is undulating periodization?
Changing the OPT Phase or acute variables daily or weekly to train multiple adaptations while still allowing for proper recovery (e.g., High-intensity Power workout Monday, low intensity Stabilization workout Wednesday while still recovering, moderate-intensity Strength workout Friday).
104
What is intensity?
Exercise level of effort compared to maximal effort; written as percentage of 1RM.
105
What is volume?
Amount of physical training performed within a specific period of time; varies based on OPT Phase and individual status and abilities.
106
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in stabilization endurance?
```
1 rep
1-3 sets
30s hold
n/a %
n/a rest
3-7 times/week
4-6 week duration
SMR & static stretches
```
107
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in stabilization endurance?
```
12-20 reps
1-4 sets
Slow 4/2/1
n/a %
0-90s rest interval
2-4 times/week
4-6 weeks
1-4 core stabilization exercises
```
108
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in stabilization endurance?
```
12-20, 6-10 (SL) reps
1-3 sets
Slow 4/2/1 tempo
n/a %
0-90s rest interval
2-4 times/week
4-6 weeks
1-4 balance stabilization exercises
```
109
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in stabilization endurance?
```
5-8 reps
1-3 sets
3-5s hold on holding
n/a %
0-90s rest interval
2-4 times/week
4-6 weeks
0-2 plyometric stabilization exercises (may be contraindicated)
```
110
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in stabilization endurance?
```
2-3 reps
1-2 sets
Moderate tempo
n/a %
0-90s rest interval
2-4 times/week
4-6 weeks
4-6 drills with limited horizontal inertia and unpredictability
```
111
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in stabilization endurance?
```
12-20 reps
1-3 sets
4/2/1 tempo
50-70% intensity
0-90s rest interval
2-4 times/week
4-6 weeks
1-2 stabilization progression exercises
```
112
What are the reps for each element of the stabilization endurance phase?
```
Flexiblity- 1
Core- 12-20
Balance- 12-20/6-10
Plyometric- 5-8
SAQ- 2-3
Resistance- 12-20
```
113
What are the sets for each element of the stabilization endurance phase?
```
Flexiblity- 1-3
Core- 1-4
Balance- 1-3
Plyometric- 1-3
SAQ- 1-2
Resistance- 1-3
```
114
What are the tempos for each element of the stabilization endurance phase?
```
Flexiblity- 30s hold
Core- Slow 4/2/1
Balance- Slow 4/2/1
Plyometric- 3-5s hold on landing
SAQ- moderate
Resistance- 4/2/1
```
115
What is the intensity % for each element of the stabilization endurance phase?
```
Flexiblity- n/a
Core- n/a
Balance- n/a
Plyometric- n/a
SAQ- n/a
Resistance- 50-70%
```
116
What is the rest interval for each element of the stabilization endurance phase?
```
Flexiblity- n/a
Core- 0-90s
Balance- 0-90s
Plyometric- 0-90s
SAQ- 0-90s
Resistance- 0-90s
```
117
What is the frequency for each element of the stabilization endurance phase?
```
Flexiblity- 3-7 times/week
Core- 2-4 times/week
Balance- 2-4 times/week
Plyometric- 2-4 times/week
SAQ- 2-4 times/week
Resistance- 2-4 times/week
```
118
What is the duration for each element of the stabilization endurance phase?
```
Flexiblity- 4-6 weeks
Core- 4-6 weeks
Balance- 4-6 weeks
Plyometric- 4-6 weeks
SAQ- 4-6 weeks
Resistance- 4-6 weeks
```
119
What is the quantity of exercise selection for each element of the stabilization endurance phase?
```
Flexiblity- SMR & static
Core- 1-4
Balance- 1-4
Plyometric- 0-2
SAQ- 4-6 with limited horizontal inertia and unpredictability
Resistance- 1-2
```
120
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in strength endurance?
```
5-10 reps
1-2 sets
1-2s hold
n/a %
n/a rest interval
3-7 times/week
4 weeks
SMR and active
```
121
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in strength endurance?
```
8-12 reps
2-3 sets
medium tempo
n/a %
0-60s rest interval
2-4 times/week
4 weeks
1-3 core exercises
```
122
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in strength endurance?
```
8-12 reps
2-3 sets
medium tempo
n/a %
0-60s rest interval
2-4 times/week
4 weeks
1-3 strength exercises
```
123
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in strength endurance?
```
8-10 reps
2-3 sets
Repeating tempo
n/a %
0-60s rest interval
2-4 times/week
4 weeks
1-3 plyometric exercises
```
124
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in strength endurance?
```
3-5 reps
3-4 sets
Fast tempo
n/a %
0-60s rest interval
2-4 times/week
4 weeks
6-8 drills allowing greater horizontal inertia but limited unpredictability
```
125
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in strength endurance?
```
8-12 reps
2-4 sets
strength/stabilization superset - 2/0/2, 4/2/1
70-80%
0-60s rest interval
2-4 times/week
4 weeks
1 strength superset with 1 stabilization
```
126
What are the reps for each element of the strength endurance phase?
```
Flexiblity- 5-10
Core- 8-12
Balance- 8-12
Plyometric- 8-10
SAQ- 3-5
Resistance- 8-12
```
127
What are the sets for each element of the strength endurance phase?
```
Flexiblity- 1-2
Core- 2-3
Balance- 2-3
Plyometric- 2-3
SAQ- 3-4
Resistance- 2-4
```
128
What are the tempos for each element of the strength endurance phase?
```
Flexiblity- 1-2s hold
Core- medium
Balance- medium
Plyometric- repeating
SAQ- fast
Resistance- 2/0/2 (strength) and 4/2/1 (stability)
```
129
What is the intensity each element of the strength endurance phase?
```
Flexiblity- n/a
Core- n/a
Balance- n/a
Plyometric- n/a
SAQ- n/a
Resistance- 70-80%
```
130
What are the rest intervals for each element of the strength endurance phase?
```
Flexiblity- n/a
Core- 0-60s
Balance- 0-60s
Plyometric- 0-60s
SAQ- 0-60s
Resistance- 0-60s
```
131
What is the frequency for each element of the strength endurance phase?
```
Flexiblity- 3-7 times/week
Core- 2-4 times/week
Balance- 2-4 times/week
Plyometric- 2-4 times/week
SAQ- 2-4 times/week
Resistance- 2-4 times/week
```
132
What are the duration for each element of the strength endurance phase?
```
Flexiblity- 4 weeks
Core- 4 weeks
Balance- 4 weeks
Plyometric- 4 weeks
SAQ- 4 weeks
Resistance- 4 weeks
```
133
What is the number of exercises for each element of the strength endurance phase?
Flexiblity- SMR and active
Core- 1-3
Balance- 1-3
Plyometric- 1-3
SAQ- 6-8 allowing greater horizontal inertia but limited unpredictability
Resistance- 1 strength superset with 1 stabilization
134
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in hypertrophy?
```
5-10 reps
1-2 sets
1-2s hold
n/a
n/a
3-7 times/week
4 weeks
SMR and active
```
135
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in hypertrophy?
```
8-12 reps
2-3 sets
Medium tempo
n/a
0-60s rest interval
3-6 times/week4 weeks
0-4 core exercises
```
136
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in hypertrophy?
```
8-12 reps
2-3 sets
medium tempo
n/a
0-60s rest interval
3-6 times/week
4 weeks
0-4 exercises
```
137
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in hypertrophy?
```
8-10 reps
2-3 sets
repeating tempo
n/a
0-60s rest interval
3-6 times/week
4 weeks
0-4 exercises
```
138
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in hypertrophy?
```
3-5 reps
3-4 sets
fast tempo
n/a
0-60s rest interval
2-4 times/week
4 weeks
6-8 drills allowing greater horizontal inertia but limited unpredictability
```
139
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in hypertrophy?
```
6-12 reps
3-5 sets
2/0/2
75-85% intensity
0-60s rest interval
3-6 times/week
4 weeks
2-4 exercises per body part
```
140
What are the reps for each element of the hypertrophy phase?
```
Flexibility- 5-10
Core- 8-12
Balance- 8-12
Plyometric- 8-10
SAQ- 3-5
Resistance- 6-12
```
141
What are the sets for each element of the hypertrophy phase?
```
Flexibility- 1-2
Core- 2-3
Balance- 2-3
Plyometric- 2-3
SAQ- 3-4
Resistance- 3-5
```
142
What are the tempo for each element of the hypertrophy phase?
```
Flexibility- 1-2s hold
Core- medium
Balance- medium
Plyometric- repeating
SAQ- fast
Resistance- 2/0/2
```
143
What are the % intensity for each element of the hypertrophy phase?
```
Flexibility- n/a
Core- n/a
Balance- n/a
Plyometric- n/a
SAQ- n/a
Resistance- 75-85%
```
144
What are the rest intervals for each element of the hypertrophy phase?
```
Flexibility- n/a
Core- 0-60s
Balance- 0-60s
Plyometric- 0-60s
SAQ- 0-60s
Resistance- 0-60s
```
145
What are the frequency for each element of the hypertrophy phase?
```
Flexibility- 3-7 times/week
Core- 3-6 times/week
Balance- 3-6 times/week
Plyometric- 3-6 times/week
SAQ- 2-4 times/week
Resistance- 3-6 times/week
```
146
What are the duration for each element of the hypertrophy phase?
```
Flexibility- 4 weeks
Core- 4 weeks
Balance- 4 weeks
Plyometric- 4 weeks
SAQ- 4 weeks
Resistance- 4 weeks
```
147
What are the exercise selections for each element of the hypertrophy phase?
```
Flexibility- SMR and active
Core- 0-4
Balance- 0-4
Plyometric- 0-4
SAQ- 6-8
Resistance- 2-4 per body part
```
148
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in maximal strength?
```
5-10 reps
1-2 sets
1-2s hold
n/a intensity
n/a rest interval
3-7 times/week
4 week duration
SMR and active selection
```
149
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in maximal strength?
```
8-12 reps
2-3 sets
Medium 1/1/1 tempo
n/a intensity
0-60s rest interval
2-4 times/week
4 weeks
0-3 exercises
```
150
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in maximal strength?
```
8-12 reps
2-3 sets
Medium 1/1/1 tempo
n/a intensity
0-60s rest interval
2-4 times/week
4 weeks
0-3 exercises
```
151
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in maximal strength?
```
8-10 reps
2-3 sets
Repeating tempo
n/a intensity
0-60s rest interval
2-4 times/week
4 weeks
0-3 exercises
```
152
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in maximal strength?
```
3-5 reps
3-4 sets
Fast tempo
n/a intensity
0-60s rest interval
2-4 times/week
4 weeks
6-8 drills allowing greater inertia but limited unpredictability
```
153
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in maximal strength?
```
1-5 reps
4-6 sets
x/x/x - as fast as can be controlled
85-100% intensity
3-5 min rest interval
2-4 times/week
4 week
1-3 exercises
```
154
What are the reps for each element of the maximal strength phase?
```
Flexibility- 5-10 reps
Core- 8-12 reps
Balance- 8-12 reps
Plyometric- 8-10 reps
SAQ- 3-5 reps
Resistance- 1-5 reps
```
155
What are the sets for each element of the maximal strength phase?
```
Flexibility- 1-2 sets
Core- 2-3 sets
Balance- 2-3 sets
Plyometric- 2-3 sets
SAQ- 3-4 sets
Resistance- 4-6 sets
```
156
What are the tempos for each element of the maximal strength phase?
```
Flexibility- 1-2s hold
Core- Medium 1/1/1
Balance- Medium 1/1/1
Plyometric- Repeating
SAQ- Fast
Resistance- As fast as can be controlled
```
157
What are the percent intensities for each element of the maximal strength phase?
```
Flexibility- n/a
Core- n/a
Balance- n/a
Plyometric- n/a
SAQ- n/a
Resistance- 85-100%
```
158
What are the rest intervals for each element of the maximal strength phase?
```
Flexibility- n/a
Core- 0-60s
Balance- 0-60s
Plyometric- 0-60s
SAQ- 0-60s
Resistance- 3-5 min
```
159
What are the frequencies for each element of the maximal strength phase?
```
Flexibility- 3-7 times/week
Core- 2-4 times/week
Balance- 2-4 times/week
Plyometric- 2-4 times/week
SAQ- 2-4 times/week
Resistance- 2-4 times/week
```
160
What are the durations for each element of the maximal strength phase?
```
Flexibility- 4 weeks
Core- 4 weeks
Balance- 4 weeks
Plyometric- 4 weeks
SAQ- 4 weeks
Resistance- 4 weeks
```
161
What are the exercise selections for each element of the maximal strength phase?
```
Flexibility- SMR and active
Core- 0-3
Balance- 0-3
Plyometric- 0-3
SAQ- 6-8
Resistance- 1-3
```
162
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for flexibility exercises in power?
```
10-15 reps
1-2 sets
Controlled tempo
n/a intensity
n/a rest interval
3-7 times/week
4 weeks
SMR and dynamic 3-10 exercises
```
163
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for core exercises in power?
```
8-12 reps
2-3 sets
x/x/x tempo
n/a intensity
0-60s rest interval
2-4 times/week
4 weeks
0-2 exercises
```
164
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for balance exercises in power?
```
8-12 reps
2-3 sets
Controlled tempo
n/a intensity
0-60s rest interval
2-4 times/week
4 weeks
0-2 exercises
```
165
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for plyometric exercises in power?
```
8-12 sets
2-3 sets
x/x/x tempo
n/a intensity
0-60s rest interval
2-4 times/week
4 weeks
0-2 exercises
```
166
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for SAQ exercises in power?
```
3-5 reps
3-5 sets
x/x/x
n/a intensity
0-90s rest interval
2-4 times/week
4 weeks
6-10 drills allowing maximal horizontal inertia and unpredictability
```
167
What are reps, sets, tempo, % intensity, rest interval, frequency, duration and exercise selection for resistance exercises in power?
```
1-5 (s) 8-10 (p) reps
3-5 sets
x/x/x tempo
85-100% (s), 10% bodyweight or 30-45% 1RM
1-2 min between pairs, 3-5 min between circuits
2-4 times/week
4 week
1 s and 1 p superset
```
168
What are the reps for each element of the power phase?
```
Flexibility- 10-15 reps
Core- 8-12 reps
Balance- 8-12 reps
Plyometric- 8-12 reps
SAQ- 3-5 reps
Resistance- 1-5 (s) 8-10 (p)
```
169
What are the sets for each element of the power phase?
```
Flexibility- 1-2 sets
Core- 2-3 sets
Balance- 2-3 sets
Plyometric- 2-3 sets
SAQ- 3-5 sets
Resistance- 3-5 sets
```
170
What are the tempos for each element of the power phase?
```
Flexibility- Controlled
Core- x/x/x
Balance- Controlled
Plyometric- x/x/x
SAQ- x/x/x
Resistance- x/x/x
```
171
What are the intensities for each element of the power phase?
```
Flexibility- n/a
Core- n/a
Balance- n/a
Plyometric- n/a
SAQ- n/a
Resistance- 85-100% (s) 10% bw or 30-45% 1RM
```
172
What are the rest intervals for each element of the power phase?
```
Flexibility- n/a
Core- 0-60s
Balance- 0-60s
Plyometric- 0-60s
SAQ- 0-90s
Resistance- 1-2 min between pairs, 3-5 min between circuits
```
173
What are the frequencies for each element of the power phase?
```
Flexibility- 3-7 times/week
Core- 2-4 times/week
Balance- 2-4 times/week
Plyometric- 2-4 times/week
SAQ- 2-4 times/week
Resistance- 2-4 times/week
```
174
What are the durations for each element of the power phase?
```
Flexibility- 4 weeks
Core- 4 weeks
Balance- 4 weeks
Plyometric- 4 weeks
SAQ- 4 weeks
Resistance- 4 weeks
```
175
What are the exercise selections for each element of the power phase?
Flexibility- SMR and dynamic 3-10 exercises
Core- 0-2
Balance- 0-2
Plyometric- 0-2
SAQ- 6-10 drills allowing maximal horizontal inertia and unpredictability
Resistance- 1 s and 1 p superset
176
What is the FITTE principle?
F- Frequency - the number of training sessions in a given timeframe
I - Intensity - the level of demand that a given activity places on the body
T - Time - the length of time an individual in engaged in a given activity
T - Type - the type of physical activity being performed
E - Enjoyment - the amount of pleasure derived from the training session
177
What are the results from high volume/low intensity adaptation?
•Increased muscle cross-sectional
area.
•Improved blood lipid serum profile.
•Increased metabolic rate.
178
What are the results from low volume/high intensity adaptation?
•Increased rate of force production.
•Increased motor unit recruitment.
•Increased motor unit
synchronization.
179
What is bodyweight training?
no additional load; most accessible; all planes of motion.
180
What is suspension training?
ropes or webbing used to manipulate body position and stability.
181
What are free weights and implements?
barbells, dumbbells, kettlebells, medicine balls, and sandbags; all planes of motion; full range of motion; requires exerciser to have a solid base of stabilization.
182
What are strength-training machines?
great for beginners needing stability; fixed plane of motion; limited range of motion.
183
What are proprioceptive modalities?
stability balls, wobble boards (BOSU), balance discs (Dyna Disc), foam pads (Airex), balance beams, half foam rolls; used to increase instability of an exercise.
184
What are signs of overtraining?
* Decreased performance
* Fatigue
* Altered hormonal states
* Poor sleeping patterns
* Reproductive disorders
* Decreased immunity
* Loss of appetite
* Mood disturbances
185
What are the notes on mobile apps?
o Provide guidance to clients during travel; remote training services.
o Organize and track acute variables.
o Remote client monitoring.
o Manage personal nutrition.
186
What are the notes on activity trackers?
o Track movement and provide information on physical activity patterns.
o Some also track heart rate and sleep patterns.
• Can show signs of improvement or overtraining.
187
What are the notes on social media?
o Connect with clients and prospects outside the gym.
o Establish professional reputation and presence.
o Share educational topics and information about services and events.
o Encourage and motivate clients.
188
What are the notes on emerging technologies?
Wearable devices that sync with mobile apps and activity trackers
189
What are the preferred modes for training youth?
Walking, jogging, running, games, activities, sports, water activity, resistance training
190
What are the preferred modes for training seniors?
Stationary or recumbent cycling, aquatic exercise, or treadmill with handrail support
191
What are the preferred modes for training the overweight and obese?
Low-impact or step aerobics (such as treadmill walking, rowing, stationary cycling, and water activity)
192
What are the preferred modes for training people with hypertension?
Stationary cycling, treadmill walking, rowers
193
What are the preferred modes for training people with osteoporosis?
Treadmill with handrail support
194
What are the preferred modes for training pregnant women?
Low-impact or step aerobics that avoid jarring motions, treadmill walking, stationary cycling, and water activity
195
What are the preferred frequencies per week for training youth?
5-7 days of the week
196
What are the preferred frequencies per week for training seniors?
3-5 days per week of moderate-intensity activities or 3 days per week of vigorous-intensity activities
197
What are the preferred frequencies per week for training the overweight and obese?
At least 5 days per week
198
What are the preferred frequencies per week for training those with hypertension?
3-7 days per week
199
What are the preferred frequencies per week for training with osteoporosis?
2-5 days per week
200
What are the preferred frequencies per week for training pregnant women?
3-5 days per week
201
What is the preferred intensity for training youth?
Moderate to vigorous cardiorespiratory exercise training
202
What is the preferred intensity for training seniors?
40-85% of VO2 peak
203
What is the preferred intensity for training the overweight and obese?
60-80% of maximum heart rate. Use the talk test to determine exertion.
Stage 1 cardiorespiratory training progressing to stage ii (intensities may be altered to 40-70% of maximal rate if needed)
204
What is the preferred intensity for those with hypertension?
50-85% of maximum heart rate. Use the talk test to determine exertion.
Stage 1 cardiorespiratory training progressing to stage ii (intensities may be altered to 40-70% of maximal rate if needed)
205
What is the preferred intensity for training those with osteroporosis?
50-90% of maximal heart rate
| Stage I cardiorespiratory training progressing to stage II
206
What is the preferred intensity for training pregnant women?
Stage I and only enter stage II on a physician's advice
207
What is the preferred duration for training youth?
60 minutes per day
208
What is the preferred duration for training seniors?
30-60 minutes per day or 8-to-10 minute bouts
209
What is the preferred duration for training the overweight or obese?
40-60 minutes per day, or 20-to-30 minute sessions twice per day
210
What is the preferred duration for training those with hypertension?
30-60 minutes
211
What is the preferred duration for training those with osteoporosis?
20-60 minutes per day or 8-to-10 minute bouts
212
What is the preferred duration for training pregnant women?
15-30 minutes per day. There may be a need to start out with only 5 minutes of exercise and progressively increase to 30 minutes, depending on the severity of conditions.
213
What are the preferred movement assessments for youth?
Overhead squats
10 push-ups (if cannot be performed, do as many as can be tolerated)
Single-leg stance (if can tolerate, perform 3-5 single-leg squats per leg)
214
What are the preferred movement assessments for seniors?
Push, pull, OH squat
Sitting and standing into a chair
Single-leg balance
215
What are the preferred movement assessments for overweight or obese?
Push, pull, squat
| Single-leg balance (if tolerated)
216
What are the preferred movement assessments for those with hypertension?
Push, pull, OH squat
| Single-leg balance (squat if tolerated)
217
What are the preferred movement assessments for those with osteoporosis?
Push, pull, OH squat, or sitting and standing into a chair (if tolerated)
218
What are the preferred movement assessments for pregnant women?
Push, pull, overhead squat
| Single-leg balance or squat
219
What are the flexibility considerations for youth?
Follow the flexibility continuum specific for each phase of training
220
What are the flexibility considerations for seniors?
SMR and static stretching
221
What are the flexibility considerations for the overweight and obese?
SMR (only if comfortable), flexibility continuum
222
What are the flexibility considerations for those with hypertension?
Static and active in a standing or seated position
223
What are the flexibility considerations for those with osteroporosis?
Static and active stretching
224
What are the flexibility considerations for pregnant women?
Static, active stretching and SMR
225
What are the resistance training considerations for youth?
1-2 sets of 8-12 reps at 40-70% on 2-3 days per week
Phase 1 of OPT model should be mastered before moving on
Phases 2-5 should be reserved for mature adolescents on the basis of dynamic postural control and a licensed physician's recommendation
226
What are the resistance training considerations for seniors?
1-3 sets of 8-20 reps at 40-80% on 3-5 days per week
Phase 1 of OPT model should be mastured before moving on
Phases 2-5 should be based on dynamic postural control and a licensed physician's recommendation
227
What are the resistance training considerations for the overweight and obese?
1-3 sets of 10-15 repetitions on 2-3 days per week
| Phases 1 and 2 will be appropriate performed in a circuit-training manner (higher repetitions such as 20 may be used)
228
What are the resistance training considerations for those with hypertension?
1-3 sets of 10-20 repetitions 2-3 days per week
Phases 1 and 2 of the OPT model
Tempo should not exceed 1 second for isometric and concentric portions (e.g. 4/1/1/ instead of 4/2/1)
Use circuit or PHA weight training as an options, with appropriate rest intervals
229
What are the resistance training considerations for those with osteoporosis
1-3 sets of 8-20 reps at up to 85% on 2-3 days per week
| Phases 1 and 2 of OPT model should be mastered before moving on
230
What are the resistance training considerations for pregnant women?
2-3 days per week, using light loads at 12-15 reps
| Phases 1 and 2 of the OPT model are advised (use only Phase 1 after first trimester)
231
What are the special considerations for training youth?
Progression for the youth population should be based on postural control and not on the amount of weight that can be used
Make exercising fun!
232
What are the special considerations for training seniors?
Progression should be slow, well monitored, and based on postural control
Exercises should be progressed if possible toward free sitting (no support) or standing
Make sure client is breathing in normal manner and avoid holding breath as in a Valsalva maneuver
If client cannot tolerate SMR or static stretches because of other conditions, perform slow rhythmic active or dynamic stretches
233
What are the special considerations for those overweight and obese?
Make sure client is comfortable- be aware of positions and locations in the facility your client is in
Exercises should be performed in a standing or seated position
May have other chronic diseases: in such cases a medical release should be obtained from the individual's physician
234
What are the special considerations for those with hypertension?
Avoid heavy lifting and Valsava maneuvers- make sure client breathes normally
Do not let client overgrip weights or clench fists when training
Modify tempo to avoid extended isometric and concentric muscle action
Perform exercises in a standing or seated position
Allow client to stand up slowly to avoid possible dizziness
Progress client slowly
235
What are the special considerations for those with osteoporosis?
Progression should be slow, well-monitored and based on postural control
Exercises should be progressed if possible toward free sitting (no support) or standing
Focus exercises on hips, thighs, back and arms
Avoid excessive spinal loading on squat and leg press exercises
Make sure client is breathing in normal manner and avoid holding breath as in a Valsalva maneuver
236
What are the special considerations for training pregnant women?
Avoid exercises in a prone or supine position after 12 weeks of pregnancy
Avoid SMR or varicose veins and areas of swelling
Plyometric training is not advised in the second and third trimesters
