understanding phasic program design Flashcards
1
Q
exercise prescription
A
structured format with the application of quantified stress in appropriate doses to stimulate specific physiological adaptations
2
Q
exercise programming for even when the average person can become somewhat complicated due to
A
health-related considerations
different personal goals
training aptitudes
limitations in contact time needed to address all physiological issues
3
Q
steps to increase proficiency in exercise program design
A
- be able to identify the most important findings during a comprehensive screening and evaluation
- prioritize the defined needs
- understand which activities and exercises address the problems, based on physiological adaptation response
- implement the exercise principles and program components in a manner that will foster goal achievement
4
Q
needs analysis helps categorize
A
relevant findings of the client evaluation and identify client specific solutions
5
Q
musculoskeletal assessment
A
posture, functional tests
6
Q
cardiovascular assessment
A
resting HR, BP
7
Q
metabolic assessment
A
BMI, central girth, body comp, blood glucose
8
Q
cardiorespiratory assessment
A
cardiovascular assessments
9
Q
muscular fitness assessment
A
anaerobic strength, endurance, power test
10
Q
movement fitness assessment
A
stability, flexibility, mobility
11
Q
posture assessment: plumb line
issue
A
forward chin, slight forward shoulder
12
Q
posture assessment: plumb line
solution
A
strengthen mid/lower traps and rhomboids
13
Q
posture assessment: plumb line
exercises
A
y and t
seated low and high row
reverse flys
single arm row
14
Q
posture assessment: plumb line notes
A
tight hamstring prevent bent-over row, mix y and t reaches with good morning
15
Q
flexibility assessment: failed apley test, failed Thomas stretch, failed single leg hip flexion test
issue
A
tight internal rotators
tight hip flexors
tight hamstrings
16
Q
flexibility assessment: failed apley test, failed Thomas stretch, failed single leg hip flexion test
solution
A
stretch pectorals and subs cap
stretch rectus femurs and iliopsoas
stretch proximal and distal hamstring
17
Q
flexibility assessment: failed apley test, failed Thomas stretch, failed single leg hip flexion test
exercises
A
supinated T reaches
bulgarian squats
straight led and mobility lunges
split stance good morning
active isolation stretch
18
Q
flexibility assessment: failed apley test, failed Thomas stretch, failed single leg hip flexion test
notes
A
focus on lower body unilateral exercises
address flexibility of each in warm up and cool down
19
Q
mobility assessment: OH squat
issue
A
tight lats
underactive glute and rectus abdominis
poor central stability
20
Q
mobility assessment: OH squat
solution
A
stretch lats
strengthen glute max, rectus abdominis
improve core stability
21
Q
mobility assessment: OH squat
exercises
A
I reaches
step ups, reverse lunge, glute bridge, hip kickback
closed chain abdominal work
22
Q
mobility assessment: OH squat
notes
A
no bilateral work until pelvic stability
increase OH lifts
23
Q
strength balance assessment:
issue
A
weak hamstring
weak trunk flexion
weak glutes
24
Q
strength balance assessment:
solution
A
increase knee flex strength
increase abdominal strength
increase glute strength
25
strength balance assessment:
exercises
leg curls
modified RDL
glute-ham raise
eccentric nordic hamstring
26
strength balance assessment:
notes
cautious of excess back ext
27
cardiovascular fitness assessment:
issue
VO2 max
28
cardiovascular fitness assessment:
solution
increase CRF
29
cardiovascular fitness assessment:
exercises
establish 20 min accumulative work in HRTZ
30
cardiovascular fitness assessment:
notes
HRTZ minimum 132 bpm
31
body composition assessment:
issue
23%
32
body composition assessment:
solution
reduce body fat
33
body composition assessment:
exercises
>1000 kcal/week
34
body composition assessment:
notes
57 METs of activity
35
anthropometrics assessment:
issue
central girth 41 in
36
anthropometrics assessment:
solution
reduce total weight
37
anthropometrics assessment:
exercise
60 mins PA per day
38
anthropometrics assessment:
notes
specific activity list weekly
39
preparation phase generally aims to accomplish 4 things
make joints function properly
establish proper activation
establish baseline stability
promote movement competency
40
kyphotic exaggeration:
solution
strengthen rhomboids/mid trap
stretch internal rotators
41
kyphotic exaggeration: exercise
wide grip rows
supinated t reach
42
tight hamstrings: solution
increase knee extension ROM
43
tight hamstrings: exercise
wide leg good morning
44
tight hamstrings and kyphotic exaggeration combination
split stance GM march with supinated T reach
45
tight lats: solution
increase shoulder flexion ROM
46
tight lats: exercise
split stance OH reach
47
tight hip flexors: solution
unilateral activate glutes while lengthening hip flexor
48
tight hip flexors: exercise
forward lunge
49
overactive low back: solution
increase ROM in spinal flexion
50
overactive low back: exercise
deep squat spinal flexion, increase lumbar spinal flexor strength
51
weak trunk flexors: solution
activate rectus abdominalis
52
weak trunk flexors: exercise
standing straight arm crunch, activate rectus abdominis for 3 sec hold
53
weak trunk flexors and overactive low back combination
wide leg ceiling to heel reach with posterior pelvic tilt
54
underactive glute: remedy
reverse lunge
55
underactive glute: progression 1
add ipsilateral load
56
limited spinal rotation: remedy
split stance rotation
57
limited spinal rotation: progression 1
add med ball
58
tight iliposoas: remedy
straight leg lunge with contralateral glute activation
59
tight iliposoas: progression 1
bilateral OH reach
60
underactive glute, limited spinal rotation, tight iliposoas combination
progressive reverse lunge with MB rotation
61
dumbbell fly: anaerobic endurance phase
DB fly on ball
62
dumbbell fly: hypertrophy/strength phase
standing cable fly
63
dumbbell fly: strength/power phase
ballistic band fly
64
bench push-up: anaerobic endurance phase
DB chest press
65
bench push-up: hypertrophy/strength phase
barbell bench press
66
bench push-up: strength/power phase
bench press contrast with MB chest pass
67
single step lateral squat: anaerobic endurance phase
alternating step lateral squat with MB
68
single step lateral squat: hypertrophy/strength phase
alternating step with BB lateral squat
69
single step lateral squat: power/strength phase
lateral squat walks with KB swing
70
DB lunge: anaerobic endurance phase
DB walking lunges
71
DB lunge: hypertrophy/strength phase
walking lunges with plate rotations
72
DB lunge: strength/power phase
ballistic lunge
73
movement can be progressed using a variety of methods inducing
loading, complexity, familiarity, stability
74
baseline CRF needs can be met using
cardio resistance based circuits combined with aerobic interval circuits
75
body weight movement--> ___ movement--> _____ instability --> ____ instability --> ____ complexity
resisted
bodyweight + mild
added resistance + mild
movement
76
logical continuation of the preparation phase
anaerobic endurance phase
77
4 primary goals of the anaerobic endurance phase
1. continue to promote proper activation, strength, balance, ROM
2. increase central and peripheral stability segments
3. enhance ground reaction force transfer and kinetic chain proficiency
4. increase mobility and movement competency
78
preparation phase warm up circuit: GM with I-reach:
a. anaerobic endurance warm up circuit
b. demand of activity
a. GM with I-reach using 2.5lb plate raise
b. increases demands in posterior chain
79
preparation phase warm up circuit: reverse lunge:
a. anaerobic endurance warm up circuit
b. demand of activity
a. MB OH reverse lunge
b. increases demands in central stabilizers
80
preparation phase warm up circuit: lateral lunge with rotation:
a. anaerobic endurance warm up circuit
b. demand of activity
a. lateral lunge with MB rotation
b. challenges lateral stability and ROM
81
preparation phase: step up
a. anaerobic endurance
b. demand of activity
a. step up with ipsilateral sand bag
b. increases demands in prime movers and challenges central stability
82
preparation phase: walking lunge
a. anaerobic endurance
b. demand of activity
a. walking lunge with a front-loaded position
b. increases demands in anterior chain
83
preparation phase: DB reverse lunge
a. anaerobic endurance
b. demand of activity
a. reverse lunge to DB press
b. challenges central and peripheral stability
84
CRF improvements can be built upon with ___ min of fairly continuous movement
20-30
85
hypertrophy-strength phase increases
lean mass improves force output
86
goals of hypertrophy-strength phase
1. improve force transfer across kinetic chain
2. increase lean mass
3. increase force output
4. challenge stability with mobility
87
hypertrophy warm ups use a combination of
corrective strategies with movement specific resistance preparation that increases in intensity to match the increasing loads used in this phase
88
warm up exercise: MB squat swing
a. purpose
b. prepare for
c. progress to
a. improve central stability and pelvic control
b. back squat
c. OH bar squat
89
warm up exercise: reverse lunge with MB OH press
a. purpose
b. prepare for
c. progress to
a. improve mobility in lats, glutes, hip flexors
b. axial-loaded lunges
c. lunge to DB press
90
warm up exercise: MB OH forward lunge with lateral lean
a. purpose
b. prepare for
c. progress to
a. prevent medial-lateral femoral sway, stretch lateral sling and IT band
b. BB front squats and BB front-loaded lunges
c. BB OH lunge
91
___ + _____ + ____= maximal anabolic hormone activity for lean mass gains
- heavy compound exercises
- isolated muscle activity to stimulate ischemia
- relatively low rest periods with high volume
92
bodybuilders using 6 training days per week often pair muscle groups to
attain adequate volume and achieve maximal total recruitment for each area
93
personal training using only 3 sessions per week, makes better sense to perform
total body with emphasis sessions
94
traditional body building chest and triceps: bench press 12, 10, 8, 6, 10
a. total body with push emphasis
BB front squat to OH press 3x6
95
traditional body building chest and triceps: incline DB press 4x8
a. total body with push emphasis
bench press 4x10
96
traditional body building chest and triceps: dips 3x failure
a. total body with push emphasis
lunge to OH DB press 4x5
97
traditional body building chest and triceps: DB push ups ss cable fly 4x12/10
a. total body with push emphasis
bench push up to side plank 3xfailure
98
traditional body building chest and triceps: supine triceps extension ss close grip bench 4x failure
a. total body with push emphasis
chest flys ss rear delt pulls 3x10
99
traditional body building chest and triceps: triceps push down 5x10
a. total body with push emphasis
triceps pull-over ss high to low cable cross pulls to arm extension 3x8/10-12
100
traditional body building chest and triceps: cable triceps kickback 3x12
a. total body with push emphasis
incline sit up to DB press 4x10
101
strength power phase may emphasize strength or power but it includes
shift toward increased movement velocity
102
strength: back squat
power:
squat jump
103
strength: BB walking lunge
power:
lunge jump
104
strength: incline bench press
power:
incline MB pass
105
strength: push ups
power:
speed or clap push up
106
strength: cable trunk rotation
power:
MB alternating side pass t
107
training cycles are categorized by
time or outcomes
108
macrocycles
6-12 months
109
mesocycles
tend to last <3 months
110
microcycles
few weeks for an acute goal
111
personal training often employs ___cycles
meso
112
program components should be tracked on a daily basis to gauge its
effectiveness and monitor any problems that may need to be addressed
113
Which of the following is not usually a primary focus of the preparation phase?
a. Improved movement competency
b. Muscle strength balance
c. Neural speed
d. Baseline stability
c
114
What chest exercise would be the best choice for the hypertrophy-strength phase?
a. Bench push-up
b. DB chest flyes
c. BB bench press
d. MB chest passes
c
115
Which of the following is correct concerning characteristics of the anaerobic endurance phase?
a. A continued focus is placed on proper muscle activation
b. A focus is placed on increasing central to peripheral stability
c. A focus is placed on enhancing force transfer through the kinetic chain using movements rather than isolated lifts
d. All of the above are correct
d
116
____refers to a premeditated, structured program format that applies quantified stresses to stimulate physiological adaptations.
exercise prescription
117
Heavy compound lifts + isolated muscle activity + relatively low rest periods with high volume = ____
muscle hypertrophy
118
True or False? The needs analysis uses information from resting and active physical tests to create a matrix of client-specific needs and possible remedies.
true
119
True or False? As training frequency is often not adequate within personal training to split up all muscle groups during the hypertrophy-strength phase, total-body work with a “push or pull emphasis” can also be used.
true
120
identify at least two reasons why program tracking is important
a. to gauge the program’s effectiveness , b. properly apply progressive overload , c. to identify problems or program components that need to be modified , d. to protect the trainer from a liability standpoint
