Program Design Flashcards
(29 cards)
• Periodization
is a systematic approach to program design that varies the amount and type of stress placed on the body to produce a physical adaptation and reduce the likelihood of overtraining and injury.
• An annual training plan (macrocycle)
demonstrates the long-term training program and how it progresses each month.
• A monthly training plan, or mesocycle,
typically outlines a training plan for one month.
A weekly plan, or microcycle,
describes the specific workouts for the week.
• Linear periodization
gradually increases the intensity of the training program while
simultaneously decreasing volume over a specific period of time.
• Undulating periodization
uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.
• The OPT model consists of three levels:
stabilization, strength, and power.
The OPT model five unique phases of training:
Phase 1 Stabilization Endurance
Training, Phase 2 Strength Endurance Training, Phase 3 Muscular Development Training,
Phase 4 Maximal Strength Training, and Phase 5 Power Training.
• The OPT workout template is divided into six parts:
Warm-up, Activation, Skill
Development, Resistance Training, Client’s Choice, and Cool-down.
Cardiorespiratory training can be integrated into any section of the OPT template.
• Phase 1 Stabilization Endurance Training
teaches clients how to perform proper
movement patterns, including pushing, pulling, pressing, squatting, hip hinging, trunk rotation, and overall movement competency.
Phase 1 programs are progressed by
placing a greater emphasis on enhancing proprioception, balance, and postural control.
• Phase 2 Strength Endurance Training
is a hybrid form of training that involves the use of superset training in which a strength-focused exercise is immediately followed by a stabilization-focused exercise with similar biomechanical motions.
Phase 3 Muscular Development Training
is designed to enhance muscle hypertrophy using a high volume of strength-focused exercises.
Phase 4 Maximal Strength Training
requires the inclusion of heavy resistance training exercises to increase muscular strength.
Phase 5 Power Training
uses superset techniques to increase rate of force production. These superset techniques include performing a heavy resistance training exercise immediately followed by an explosive power-based exercise with similar biomechanical motions.
•
● Exercise modalities
are tools that are designed to enhance an exercise or movement to create a desired outcome.
types of exercise modalities
including resistance training equipment, balance tools, and fitness trackers.
Strength training machine vs free weights
strength-training machines may offer a safer and effective option to free weights. Strength-training machines, however, are regarded as inferior to free weights for improving core stability and muscular coordination, as they offer artificial support instead of using one’s core musculature.
Cable machines vs selectorized strength
equipment
greater ROM when compared to selectorized strength equipment. When using cable machines, it is important to match the cable’s resistance
to the muscle’s natural line of pull
Elastic bands and tubing
allow clients to perform resisted exercises that mimic sport-specific movements, such as a golf swing or tennis forehand. Elastic resistance is portable and inexpensive but may not be ideal when trying to develop high levels of strength and muscular hypertrophy.
Medicine balls
can be used like other resistance implements to add load or instability to an exercise. Medicine balls can be used with a variety of populations as part of a program to increase muscular strength, endurance, and power, or in some cases, to help rehabilitate from injury.
● A kettlebell
differs from a dumbbell, barbell, or medicine ball in that the center of mass is away from the handle, which may require more strength and coordination, as well as increased recruitment from stabilizers and prime movers simultaneously during particular movements. Many kettlebell exercises involve multiple joint motions and muscle groups.
● Suspended bodyweight training
uses a system of ropes and webbing that allows the user to work against their own bodyweight while performing various exercises.
● Sandbags
are designed to be carried,lifted, thrown, and pulled, and most come with several handles to easily change grips. Unlike barbells, dumbbells, and selectorized machines, the sand within the bag is constantly shifting, providing continuous instability
ViPR
vitality, performance, and reconditioning.
It is designed to be
dragged, tossed, lifted, pulled, pressed, and carried.
This design provides the fitness professional the ability to perform multidirectional, full-body exercises with external load resistance, known as loaded movement training.
