Exercise Prescription

Question 1

Therapeutic Exercise/ Exercise Prescription

Answer 1

Systematic, planned performance of movements, postures and physical activities

Question 2

ICF is now referred to as

Answer 2

Needs analysis

Question 3

Exercise parameters is now referred to as

Answer 3

Exercise order
Frequency
Load & Reps
Volume
Rest periods

Question 4

SAID

Answer 4

Specific Adaptation to Imposed Demands
Type of demand placed on the body dictates the adaption
Incorporate exercises that mimic the desired movement pattern
Encourages sport specific muscle recruitment
“You get what you train for.”

Question 5

Exercise Rx principles (3)

Answer 5

1) Specificity
2) Overload
3) Progression

Question 6

Overload

Answer 6

Applying a stimulus greater than what is accustomed to

Question 7

Methods to overload

Answer 7

Intensity (load)
Volume (reps/sets)
Rest period
Complexity

Question 8

Progression

Answer 8

The practice of progressively increasing the intensity of training
Promotes long-term levels of higher performance
Systematic, gradual, and goal-oriented = Periodization

Question 9

Resistance Training Program Design Variables

Answer 9

1) Needs analysis
2) Exercise selection
3) Exercise order
4) Frequency
5) Training load and reps
6) Volume
7) Rest period

Question 10

Needs analysis: Sport assessment

Answer 10

Movement analysis - desired activity (muscle groups)
Physiological analysis - which pathway we’re using
Injury analysis

Question 11

Needs analysis: Athlete assessment

Answer 11

1) Training status
2) Training goal
3) Physical testing

Question 12

Metabolic pathways used depend on (2)

Answer 12

Event duration

Event intensity

Question 13

Duration/Intensity for Phosphagen system

Answer 13

0-6s
High
Lifting a 25lb baby overhead

Question 14

Duration/Intensity for Glycolysis system

Answer 14

6s-2m
Moderate
Climbing a flight of stairs

Question 15

Duration/Intensity for Aerobic Physphorylation system

Answer 15

> 2 min
Low
Dog walking or Running long distances

Question 16

Classification of training status by (2)

Answer 16

Current level of preparedness

Exercise history

Question 17

5 factors to classify status of training

Answer 17

1) Current program
2) Training age
3) Frequency
4) Training
5) Technique experience and skill

Question 18

How are goals determined (2)

Answer 18

Sport assessment and personal goals

Question 19

Example test of strength

Answer 19

10 RM leg press

Question 20

Example test of power

Answer 20

Margarita stair climb

Question 21

Example test of muscle endurance

Answer 21

Max rep pushups

Question 22

Example test of balance

Answer 22

Y balance

Question 23

Example test of CV endurance

Answer 23

400 m walk

Question 24

2 factors that guide the selection of exercises

Answer 24

1) Movement analysis of the activity
- Characteristics of goals
- Balance of agonist/antagonists
2) Patients technique experience
- Determines the type of exercises to start

Question 25

Exercise types:

Answer 25

Assistance - one primary joint Core - multi joint, large muscle area Structural - postural stabilization Power - Performed explosively

Question 26

Which exercise is sport sport specific?

Answer 26

Dead lift

Question 27

Which exercise requires the least knowledge of technique?

Answer 27

Leg press

Question 28

Exercise order within one training session (3)

Answer 28

Power --> Core --> Assistance Alternated Circuits/Supersets/Compound sets

Question 29

Power --> Core --> Assistance - High to low skill - High to low muscle recruitment - High to low explosiveness

Answer 29

Power clean Back squat Leg press Knee extension

Question 30

Alternated

Answer 30

Allows athlete to recover more fully between exercises - Active rest - Good for untrained

Question 31

What is active rest?

Answer 31

Using the rest period to work another muscle group. Great for beginners.

Question 32

Examples of alternated:

Answer 32

LE vs. UE Leg press --> lat pull down --> split squat --> chest press Push vs. Pull Chest press --> lat pull down --> shoulder press --> row

Question 33

Circuit training

Answer 33

When the rest period is minimal between all exercises (<30s) | (10 leg press --> 10 lap pull down --> 10 squats --> 10 pushups) x3

Question 34

Supersets

Answer 34

When a pair of exercises that stress opposing muscle groups are performed w/ minimal rest (10 leg curl --> 10 knee ext) x 3

Question 35

Compound sets

Answer 35

Like a superset, except same muscle group (10 lat pull down --> 10 seated row) x3 *Most demanding, advance! High to low skill regardless of arrangement!

Question 36

Older adults recommendations for RT

Answer 36

Frequency: at least 2 days/week Intensity: moderate RPE 5-6/10, vigorous RPE 7-8/10 Type: progressive RT 8-10 exercises invovled major muscle groups WB (stair climbing) Volume: 8-12 reps

Question 37

Training Frequency

Answer 37

``` # of training session in a week Factors: 1) status 2) load/exercise type 3) sport season ```

Question 38

How many days of recovery?

Answer 38

At least 1 but not more than 3 between stresses on the same muscle group

Question 39

What needs more recovery time? Strength or Endurance?

Answer 39

Strength

Question 40

Load

Answer 40

Weight assigned

Question 41

Reps

Answer 41

of times the exercise performed

Question 42

Loads and reps relationship

Answer 42

Inverse

Question 43

Strength load and reps

Answer 43

>85% | <6

Question 44

Power load and reps

Answer 44

80-90%, 1-2 75-85% 3-5 At high velocity the force production is lower At lower velocity the force production is higher

Question 45

Hypertrophy load and reps

Answer 45

67-85% | 6-12

Question 46

Muscular endurance load and reps

Answer 46

<67% | >12

Question 47

Progression of load | 2-for-2 rule

Answer 47

If 2 or more reps can be performed over the signed rep goal in the last set in 2 consecutive workouts, weight should increase

Question 48

Increase load for smaller weaker less trained | UE and LE

Answer 48

UE: 2-5.5 lbs | LE 5-10 lbs

Question 49

Increase load for larger stronger more trained | UE and LE

Answer 49

UE: 5-10 lbs LE: 10-15+ lbs

Question 50

Volume types (2)

Answer 50

Rep volume: total # of reps Load volume: sets x reps x weight One set can be done at the beginning, but need to increase it later

Question 51

Rest periods

Answer 51

Strength: 2-5 mins Power: 2-5 minutes Hypertrophy: 30s-1.5 mins Endurance: <30s (more advanced)

Question 52

Periodization

Answer 52

Systematic variations in a training program organized by goals Even if progressive overload is used, can still plateau or overtrain Optimizes the training stimulus

Question 53

Periodization breakdown (cycles/time)

Answer 53

Macrocycle - entire training duration Mesocycle/Periods - weeks to months Microcycles/Phases - days to weeks Training sessions

Question 54

Periodization breakdown (periods/goals)

Answer 54

Periods - preparation, transition, competition | Phases - muscular endurance, hypertrophy

Question 55

Why start with endurance?

Answer 55

To build tolerance for heavier weights | Safety, build skill