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EXSS1010 > Exercise Delivery & Prescription > Flashcards

Exercise Delivery & Prescription Flashcards

(42 cards)

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1
Q

What is the role of a physical preparation coach?

A

To increase the physical capacities to allow for enhanced domain-specific performance

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2
Q

Define who a coach is

A

Someone who’s job it is to teach people to improve at a sport, skill, or subject

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3
Q

List four essentials of communication

A
  • Simple, direct language
  • Relevant to the population
  • Honest
  • Constructive
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4
Q

List the key coaching behaviours

A
  • Eye contact
  • Positive body language and tone
  • 360 degree PT
  • Ask/collaborate
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5
Q

What are the five steps ASCA recommends to use for teaching an exercise?

A
  • Name the exercise to be learnt
  • Demonstrate the exercise two or three times
  • Identify two or three points for the athlete to focus on
  • Demonstrate the exercise numerous more times, until the athlete acknowledges understanding
  • Athlete performs the exercise
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6
Q

When is it appropriate to cue a cognitive learner?

A

Between sets

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7
Q

When is it appropriate to cue an associative learner?

A

Between reps

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8
Q

When is it appropriate to cue an autonomous learner?

A

During reps

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9
Q

How long should each component of the communication loop take?

A

Describe: 2 mins
Demonstrate: 1 min
Cue: 30 sec
Debrief: 30 sec

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10
Q

‘Sniper’ coaching is described as what?

A
  • Quality over quantity
  • Accurate
  • Patient
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11
Q

List the types of cues

A
  • Internal (narrow)
  • Internal (broad)
  • External (near)
  • External (far)
  • Analogy
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12
Q

List beneficial feedback components

A
  • Positive
  • User-friendly (can be understood)
  • Honest
  • Specific
  • Constructive (actionable)
  • Goal-oriented
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13
Q

What are the three steps to the ASCA feedback model?

A

1) Brief positive praise
2) Positive reinforcer
3) Corrective reinforcer (add in a simple cue at the end)

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14
Q

What are the three learning stages?

A
  • Cognitive
  • Associative
  • Autonomous
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15
Q

List the FITT principles

A
  • Frequency
  • Intensity
  • Time
  • Type
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16
Q

What is a typical training frequency for someone with a low training age?

A

2-3 days per week

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17
Q

What is a typical training frequency for someone with a high training age?

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A

3-5 days per week

18
Q

What is a typical training intensity for someone with a high training age?

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A

Moderate - High

19
Q

What is a typical training intensity for someone with a low training age?

20
Q

What is a typical training time for someone with a low training age?

21
Q

What is a typical training time for someone with a high training age?

22
Q

What is a typical training type for someone with a high training age?

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A

Mixed or separate resistance and conditioning

23
Q

What is a typical training type for someone with a low training age?

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A

Mixed resistance and conditioning

24
Q

List the training principles

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A
  • Specificity
  • Progressive overload
  • Variety
  • Reversibility
25
What are the principles of SAID
- Specific - Adaptations - Imposed - Demands
26
What are the variables that can be progressively overloaded?
* Sets, repetitions, load * Training frequency * Technical demands * Total training time
27
What is the purpose of progressive overloading?
To continue to make adaptations by increasing training demand
28
What is the purpose of providing variety in training?
To enhance adaptations and increase enjoyment
29
What training element are usually varied in programming?
* Sets, repetitions, load * Tempo * Exercise
30
Describe a typical program structure
- Warm-Up - Power Exercises - Maximal Strength - Assistance Lifts - Rotator Cuff and Trunk Stability (+Conditioning)
31
Why are power exercises and maximal strength exercises performed at the start of a program?
* Must be fresh to maximise adaptations | * Greatest injury risk if not performed correctly/fresh
32
What is the purpose of a needs analysis?
To decide what the key focus of a training program is
33
List three considerations of a needs analysis
- Athlete/client’s goals - Training age/stage - Physical and physiological profiling
34
What are the five stages/levels for training ASCA recognises?
1) Introduction to bodyweight exercises - competency 2) Loading bodyweight exercises with soft resistances - adaptations 3) Introduction to barbell exercises - competency 4) Loading and variety of barbell exercises - adaptations 5) Addition of more advanced loading strategies –more advanced adaptations 6) More individual and specific loading strategies/exercises
35
What elements are assessed during physical and physiological profiling
- Range of motion - Strength & power - Energy systems - Injury history
36
What sport/activity considerations are applicable during a needs analysis?
- Movement patterns of the sport/activity - Physical and physiological requirements - Common injury sites and mechanisms
37
List four justifications for exercise selection
- Specific adaptation - Muscle balance - Sport relevance - Increase skill
38
What factors affect training frequency?
- Training age - Sport Season and Availability - Training Load and Modality - Other training
39
Define muscle endurance training
The ability to perform numerous muscle contraction with minimal fatigue
40
Define hypertrophy training
Exercises used to increase muscle mass
41
Define muscle strength training
Exercise to increase the ability to exert as much force as possible
42
Define power training
Exercise to increase the ability to exert force quickly

EXSS1010 (2 decks)

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