Part 4 - Program Design

Question 1

If a client says I want jump higher or improve sport performance, which of the following resistance training goals should be focused on in programming?

• Muscular endurance
• Hypertrophy
• Muscular strength
• Muscular Power

Answer 1

Power

Question 2

What are suggested resistance training frequencies for beginners, intermediate lifters, and advanced lifters?

Answer 2

Beginner: 2-3 times per week

Intermediate: 3 if using total body, 4 is using split

Advanced: 4-6 times per week including multiple sessions in one day

Question 3

What should be the number one goal in choosing the order of exercises in a program?

Answer 3

Managing fatigue. Make sure client can complete all exercises properly and can tolerate the training load.

Question 4

Define compound sets and super sets

Answer 4

Compound set: two exercises with no rest that both target the same muscle (good for hypertrophy)

Super sets: two exercises that activate opposing muscles (popular with bodybuilders, good for endurance and time management)

Question 5

Give percentages for calculating each rep (e.g. 1RM, 2RM, 3RM) relative to 1RM

Answer 5

1RM: 100%

Down by 5%
2: 95%

Down by 2-3% each step

3: 93%
4: 90%
5: 87%
6: 85%
7: 83%
8: 80%
9: 77%
10: 75%
11: 70%
12: 67%

15: 65%
20: 60%

Question 6

True or false? 1RM tests can be used with accessory movements to test strength

Answer 6

False. Only an 8RM load or lighter should be used as these exercises tend to place uneven stress on joints that can result in injury.

Question 7

What target load (%1RM) should be used for the following goals for novices, intermediates, and advanced lifters respectively?

Muscular endurance
Hypertrophy
Muscular strength
Muscular power

Answer 7

Muscular endurance: <65, <70, <75
Hypertrophy: 67-80, 67-85, 67-85
Muscular strength: >70, >80, >85
Muscular power: n/a, 30-60, 30-70

Question 8

What target rep number should be used for the following goals for novices, intermediates, and advanced lifters?

Muscular endurance
Hypertrophy
Muscular strength
Muscular power

Answer 8

Muscular endurance: 10-15, 10-15, 10-25
Hypertrophy: 8-12, 6-12, 6-12
Muscular strength: <6
Muscular power: n/a, 3-6, 1-6

Question 9

Give the %initial RM for each intensity listed below

Answer 9

Very heavy 95-100%
Heavy 90-95%
Moderately heavy 85-90%
moderate 80-85%
Moderately light 75-80%
light 70-75%
very light 65-70%

Question 10

What are the recommended rest intervals for each goal

Muscular endurance
Hypertrophy
Muscular strength
Muscular power

Answer 10

Muscular endurance 30 sec
Hypertrophy 30-90 sec
Muscular strength 2-5 min
Muscular power 2-5 min

Higher load = longer rest interval

Question 11

True or false? Aerobic training of one mode (e.g. treadmill) will carry over to another (e.g. elliptical)

Answer 11

False

Aerobic training may not carry over initially due to specific muscle activation patterns and oxygen requirements (specificity)

Question 12

%VO2 max has an almost linear relationship with what vital?

Answer 12

Percent maximal heart rate

For example, 80% VO2 max = 88% MHR
50% VO2 max = 66% MHR

The difference between VO2 max and MHR decreases as they both approach 100%

Question 13

What are two ways to calculate target heart rate?

Answer 13

First you must calculate age predicted maximal heart rate (220 - age)

1. Multiply by 70% and 85% to get heart rate limits needed to keep %VO2 max between 55% and 75% (optimum for aerobic training)
2. Karvonen formula: heart rate reserve = age predicted maximal HR - resting heart rate, THEN multiply HRR by 50% and 85% to get heart rate limits needed to keep %VO2 max between 55% and 75% (optimum for aerobic training)

%VO2 max = HRR

Question 14

Give suggested aerobic training frequencies for beginners, intermediates, and advanced clients respectively.

Answer 14

Beginner: 2-3 days (30-60 min)

Intermediate: 4-5 days (30 min)

Advanced: 6 days (<30 min)

Longer sessions require more recovery, therefore higher training frequency = shorter training duration

Question 15

For aerobic endurance training, increases in frequency, intensity , or duration should be limited to _____ and increase should be made only after ______.

Answer 15

For aerobic endurance training, increases in frequency, intensity , or duration should be limited to 10% and increase should be made only after the body has adjusted to the new program.

Question 16

True or false, warm ups for aerobic endurance training also prepare the nervous system for action and minimize oxygen debt

Answer 16

True

Question 17

How frequent should long slow distance endurance aerobic training be?

Answer 17

No more than twice a week. Sessions are typically between 30 minutes and two hours. Intensity should allow for a breezy conversation.

It is important to keep heart rate in training zone. Going beyond will cause anaerobic systems to kick in and provide energy from carbohydrate and glycogen stores and volitional fatigue will quickly follow.

When the heart rate begins to increase without an increase in the workload the exercise session is complete. This time will increase with subsequent trainings.

Question 18

What is pace/tempo training?

Answer 18

Can improve VO2 max. 20-30 minutes. Clients exercise at lactate threshold and take rests. Similar to HIT except at lower intensity. Clients can progress to steady state training using pace/tempo training as a stepping stone

Question 19

What is circuit training?

Answer 19

Combining aerobic endurance training with resistance training (e.g. keep heart rate in training zone while lifting weights). While an increase in strength is observed a raise in VO2 is not with this training method.

Question 20

What is the benefit of cross-training?

Answer 20

Overcomes limitations of specificity of training. It is good for clients that want to do something that requires a lot of modalities such as a triathlon.

Involves aerobic endurance training (keeping heart rate in training zone) with different resistance/aerobic training modes.

Question 21

True or false? Heart rate is higher for arm exercises (e.g. rowing) than lower body exercises (e.g. running)

Answer 21

True

This means that trainer must make downward adjustment of 10-13 beats when calculating maximal heart rate for arm exercises

Caveat is VO2 is significantly lower for arm exercises, which means lactate threshold is reached at lower intensities.

Question 22

What is the drawback to combining resistance and aerobic endurance training?

Answer 22

When combined VO2 max increases predictably like aerobic training alone, but strength increases are blunted. Untrained individuals will make progress in both but advanced clients will need aerobic and resistance training to be separate in a program.

Anaerobic training can be a good addition to an aerobic routine.

Question 23

Clients that want to improve athletic performance, be able to jump higher and run faster should have what sort of exercise incorporated into their program?

Answer 23

Plyometrics

Also good for injury prevention as many injuries occur because of an inability to control decelerative forces and plyometrics/speed training with their emphasis on the efficient production and use of ground reaction forces will help.

Question 24

What is a plyometric movement?

Answer 24

A prestretch/eccentric movement followed by a quick powerful concentric muscle action. Stretch shortening cycles (also involved in speed training)

Question 25

What are the two models for plyometric movements?

Answer 25

MECHANICAL MODEL - Elastic energy is stored following a rapid stretch and then released during a subsequent concentric muscle action. - This series elastic component is mostly due to tendons. - If the eccentric period is too long or the concentric movement does not follow after the eccentric movement immediately then the elastic component will dissipate and be lost as heat. Neurophysiological model - Change in force-velocity characteristics of muscles contractile components - Facilitated by muscle spindle activity - Concentric contraction increased by stretch reflex with spinal cord

Question 26

# Define the following in plyometrics: - Deceleration phase - Amortization phase - Concentric phase

Answer 26

Deceleration phase: eccentric part of motion, muscle spindles activated and stretch/load placed on agonist muscle. Signal sent to spinal cord. Amortization phase: transition phase. Time between eccentric and concentric part of the movement. If it is too long the energy from the stretch-shortening cycle will dissipate as heat. Signal sent to stretched muscle. Concentric phase: concentric shortening of agonist muscle fibers, elastic energy released from stretch-shortening cycle and stretched muscle is stimulated by nerve.

Question 27

What is the biggest risk of injury in plyometric training?

Answer 27

Ankle and knee sprains due to lapses in form from fatigue.

Question 28

What position must a trainer ensure a client can hold before having them engage in plyometric training?

Answer 28

Half squat. Lower body movements have clients starting and stopping with this pose, so clients should be able to hold it well. - Feet shoulder width apart - Chin tucked in slightly - scapulae retracted - trunk parallel to tibias - knees over or slightly posterior to toes - Heels on ground When the client can hold this position and do a body weight squat they are ready for low intensity plyometrics (youth, adults, and older adults can all participate), assuming they also have experience with resistance training as a base.

Question 29

Give the three levels of balance tests for plyometrics training

Answer 29

Each pose should be held for 30 seconds Beginner: standing double leg, standing single leg Intermediate: Quarter squat double leg, quarter squat single leg Advanced: half squat double leg, half squat single leg

Question 30

Give strength and speed standards that should be met before beginning plyometrics

Answer 30

Lower body: squat 1RM at least 1.5 times body weight Upper body: 1x body weight bench press for clients >220 lbs, 1.5x body weight bench press for clients <220 lbs OR the ability to perform 5 clap push ups in a row The client should be able to perform squat and bench press at 60% body weight for 5 reps in 5 seconds or less.

Question 31

Where should thumbs and knees be in plyometric jump movements?

Answer 31

When possible, pointing to the sky. This is both for balance and helps keep shoulders back.

Question 32

What should the landing surface be like for plyometrics?

Answer 32

Shock absorbing, but not so much that the amortization phase is extended and thus preventing efficient use of the stretch reflex. Good options are rubber mats and grass turf. Hard surfaces like concrete can cause injury.

Question 33

Why should running shoes not be used for plyometrics?

Answer 33

A wide nonslip sole with good ankle and arch support is preferred to prevent injury. Running shoes have narrow soles and poor upper support.

Question 34

List three high intensity plyometric exercises

Answer 34

- Depth jump (jumping/stepping from box into a land and then immediately jumps again) - Single-leg jump - Lateral bounding (hopping explosively from side to side using alternating legs)

Question 35

What are five ways to increase intensity of plyometric exercises?

Answer 35

- Decrease points of contact (e.g. two legs to one) - Increase speed - Decrease amortization phase by adding multiple responses on the ground (e.g. burpee into pushup) - Increase height of drill - Add weight to client (e.g. weight vest) - Increase distance of drill - Add horizontal movement to drill

Question 36

What is the best frequency for plyometric training?

Answer 36

Two times per week. Because plyometric usually involve maximal efforts to improve anaerobic power, a complete adequate recovery is required. This is true between movements as well (so a rest interval of 5-10 seconds between reps, 1-2 min between sets, and 48-72 hours between sessions is adequate) For beginners sessions should not be longer than 30 minutes and if being added to a workout they should be done first as only reps done well will be beneficial.

Question 37

Explain sprinting posture

Answer 37

At starting initial acceleration body should be leaning forward approximately 45 degrees and then should move quickly upright to a less than 5 degree lean. The arm opposite leading leg is always in front, even during starting position and each elbow should be flexed to 90 degrees though muscles should be relaxed. Pumping arm movement provides balance and momentum to the legs. Hands move from shoulder level to past buttocks (if driven back hard enough the stretch reflex will drive them forward forcefully - good). Hands should not cross midline as this will create rotational momentum and slow the client down.

Question 38

What three factors of sprints are trained to improve speed?

Answer 38

- form - Stride frequency - Stride length

Question 39

List to modes of sprint training

Answer 39

- Sprint-assisted training (increasing speed by maximum 10% more than client can achieve unassisted. Usually with either a downgrade surface, treadmill, or high speed towing. - Resisted sprinting. (running in sand/water, sled pushing/pulling, or by being dragged by a parachute etc.). Especially good at training acceleration and ground force production during support phase. Resistance should not decrease performance more than 10%

Question 40

How many speed training sessions are appropriate for athletes and beginners?

Answer 40

Athletes: 2-4 per week Beginners: 1-2 per week Recovery is important as sprinting is an anaerobic power task.

Question 41

What is the most important muscle to ensure is ready before sprinting to prevent injury

Answer 41

The hamstring as it undergoes extreme amount of stretch during eccentric phase of movement and then instantaneous concentric muscle action.

Question 42

List three techniques for improving stride length

Answer 42

- Resisted sprinting - Technique training - Plyometric training

Question 43

What is the benefit of assisted sprinting and resisted sprinting?

Answer 43

Assisted sprinting: stride length not changed, stride frequency increased Resisted sprinting: stride length improved, speed strength improved