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Flashcards in Program Assess Select Deck (27):
1

Program weeks

- wk 1- balance/ core
- wk 2- health assess (flex, body comp, aerobic)
- wk 3- muscular
- wk 4- skill related assess

2

Calculate MHR

Calculate THR

208- (.7 x age)

HRR {MHR - RHR} X %intensity {50, 70, 90} -RHR

3

Systolic BP
Diastolic BP
Normal
Prehyp
Hyp 1 + 2

S- Pressure created by heart as it pumps blood into circulation
D- pressure on artery walls between beats

-N - 160/ >100

4

RHR

- sinus bradycardia (slow hr)- 100
- avg- 60-70males, 72-80females

5

crossover point, VT1

intensity where blood lactate begins to accumulate

6

VT2

ventilation increase, carb burn produces more blood lactate
- lactate build faster than body can buffer
- highest level of sustainable activity

7

ventilatory threshold test

HR at which breathing becomes uncomfortable-challenging but not difficult
- have cue cards or memorized 30-50 word paragraph
-workload increase- .5mph, 1% grade, or 15-20 watts
-increase steady HR at each stage by 5bpm
-test workload at 120bpm or 3-4 out of 10 effort. go for 1-2 minutes, last 20-30 seconds, recite paragraph and assess.

8

balance tests

core tests

stork stand balance test
sharpened romberg test

trunk flexor endurance test
trunk lateral endurance test (side plank)
trunk extensor test

9

basic assess

modified body squat
front plank
overhead reach (lying)

10

Cardio ACE IFT Model

phase 1- aerobic-base training
phase 2- aerobic efficiency training
phase 3- anaerobic endurance training
phase 4- anaerobic power training

11

cardio training zones

zone 1- relatively easy, talk comfortably- below VT1
zone 2- unsure if talk comfortably- VT1-below VT2
zone 3- cannot talk comfortably- above VT2

12

phase 1 aerobic training

-primary goal of improving health, 1-6weeks
-focus on steady state exercise
-progress to phase 2 when client can sustain 20-30min in zone 1

13

phase 2 aerobic efficiency training

-primary focus increase time of cardio exercise
-increase workload at VT1, introduce low intervals
-progress by decreasing work: rest ratio (1:3 - 1:1)
-load increased no more than 10% / wk
-many clients will stay in zone 2
-if event specific or fitness enthusiast, progress to phase 3

14

phase 3 anaerobic- endurance training

-focus is client with performance endurance goals, 7+ hrs cardio/ wk
-majority time still in zone 1, very focused interval training
- only very specific goals for increasing short speeds at max effort (competition) will progress to phase 4

15

phase 4 anaerobic- power training

-improve anaerobic power to improve energy pathways and lactate buffering, improve short max effort
-only work in zone 4 for specific training cycles
-very intense anaerobic power intervals

16

ACE IFT functional movement and resistance training phases

1: stability and mobility training
2: movement training
3: load training
4: performance training

17

phase 1: stability and mobility training: progression

1. hip width stance/ narrow stance
2. staggered stance/ split-stance
3. tandem stance
4. single leg stance

18

phase 2: movement training

-bend and lift
- single-leg
-pushing
-pulling
-rotational (spiral)

19

program for beginners (mvmnt no load)

F- 2-3 days/ wk
I- no external loads
R- 12-20 reps (mvmnt training)
S- 2-3 sets
T- 5 basic movement patterns (squat, lunge, push, pull, rotational

20

program for beginners (mvmnt w/ load)

F- 2-3 days/ wk
I- 60-70% max load (12-16 reps)
R- 12-16 reps, increase wt 5% once 16 hit
S- start with single set program
T- begin with machines

21

muscular strength definition

measure of max force produced by one or more muscle groups, typically a 1RM

22

phase 3: load training (muscular str)

F- 72 hr recovery
I- 70-90% 1RM
R- 4-8, 5% wt increase
S- 1-4 (3-4min rest recovery)
T- base str mvmnts

23

phase 4: performance training

power= force X velocity

24

ACE IFT Model session progression

1st sess: health risk appraisal, HR, BP, HT, WT
2nd: Medical clearance if necessary, Static posture
1st or 2nd: Flexibility, Mvmnt screens
Week 1/ 2: balance, flexibility, aerobic cap, body comp

25

stability components

proximal stability: lumbar spine: isolated activation of core musculature
prox stab: scapulothoracic/ glenohumeral joint: promote stability within respective regions

26

mobility components

proximal mobility: pelvis/ thoracic: mobilize pelvis/ thoracic spine in all three planes without loss lumbar stabilization
prox mob: glenohumeral joint: prmote stability once thoracic stability restored
distal: promote distal mobility

27

proprioceptive neuromuscular facilitation

stretching join through range of motion to tension, hold 10 seconds, isometric contraction agonist 6 secs, followed by 10-30 second assisted or passive stretch