Programme Design Flashcards
(31 cards)
What is the General Adaptation Syndrome Model (GAS)?
GAS is a term used to describe the body’s short and long-term reactions to stress.
How many stages are there in the GAS model and what are they?
Alarm Reaction
Stage of Resistance
Stage of Fatigue
List some adaptations that can occur as a result of the GAS model.
- Modulating muscular systems
- Modulating neural systems
- Modulating the use of metabolic systems
- Repair of damaged cells.
What is Supercompensation?
This is the post-training period whereby performance is improved and is at a higher capacity prior to training.
This is due to energy stores building beyond the normal biological levels for a period of time.
The amount of time required to reach supercompensation differs from person to person due to factors such as age and the body systems used in training.
Why is rest/recovery important?
Rest/recovery facilitates structural, hormonal and enzymatic adaptations, which will ultimately allow a higher physiological level of functioning.
List some factors that can impact a client’s performance.
The client’s biological age
The client’s training age
Work related stresses
Family related stresses
Travel schedules.
What is the Principle of Reversibility?
This is the theory that performance decreases if the rest/recovery period is too long.
Define intensity.
The difficulty of the work performed against your current maximal ability. It is expressed as a percentage of one repetition maximum (%1RM)
Describe the relationship between volume and intensity.
There is a linear, mutually exclusive inter-relationship.
Therefore, it is not possible to have high volume and high intensity at the same time. As one goes up, the other goes down.
When estimating a 1RM, is it more accurate to use a 4-6RM test or a 7-10RM test?
4-10 submaximal lifts will yield more accurate estimations of a 1RM.
When designing a periodised programme, what are the three cycles to consider?
- Macrocycle
- Mesocycle
- Microcycle
Name the three phases within the mesocycle.
- Preparatory
- Competitive
- Transition
Describe the Undulating Wave Method.
This method incorporates training the various components of the neuromuscular system within a particular period. Only one characteristic is trained on a given day
Describe the Rectilinear Method
This is characterized by high initial training volume and low and intensity.
As training progresses, volume decreases and intensity increases in order to maximize strength, power, or both.
Hypertrophy phase –> strength phase —> power phase —> restorative phase.
Is the undulating method beneficial in improving strength or endurance?
Strength.
Explain Step Loading
This requires a training load increase followed by an unloading phase during which the body adapts, regenerates, and prepares for a new increase.
What is Allostatic Load?
Allostatic load represents the physiological consequences of chronic exposure that heightenes neural or neuroendocrine response.
Otherwise knows as “wear and tear on the body” which increases when stressors are repeatedly exposed to clients.
What are the consequences of allostatic load?
Overtraining, overreaching or exhaustion.
Programmes should be modified to avoid this.
Name the five parts of the spine.
- Cervical vertebrae (C1-C7): located in the neck.
- Thoracic vertebrae (T1-T12): located in the upper back and attached to the ribcage.
- Lumbar vertebrae (L1-L5): located in the lower back.
- Sacral vertebrae (S1-S5): located in the pelvis.
- Coccyx: tailbone
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List the muscular imbalances that characterise Kyphosis.
- Shortening and tightening of the pectoralis major and minor muscles
- Shortening and tightening of the sternocleidomastoid muscle
- Shortening and tightening of the rectus abdominus
- Lengthening and weakening of the middle and lower trapezius, rhomboids and latissimus dorsi
- Lengthening and weakening of the erector spinae.
Is postural kyphosis more common in males or females?
Females.
When programming for a client with Kyphosis, what should be prioritised?
Activation and mobilisation must be prioritised over loading the skeleton, as the postural distortions present result in a higher chance of injury if a progressive load is applied too rapidly.
What is classed as hyperkyphosis?
When the rounding of the upper spine exceeds 45°.
The thoracic spine should have a slight kyphosis ranging from 20° to 45°.
What BMI is considered obese?
BMI of 30 to 39.9.
BMI score of 40 or above being considered severely obese
