Week 7 - PA Guidelines & Training Principles Flashcards

(50 cards)

1
Q

Recommendations for the components of a complete exercise program include the following:

A
  • aerobic exercise
  • resistance exercise
  • flexibility exercise
  • neuromotor exercise
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2
Q

Recommendations for Aerobic Exercise

A

At least 5 days/week moderate
- 30-60 min/day

At least 3 days/week of vigorous activity
- 20-60 min/day

OR a combination moderate-to-vigorous 3-5 days/week

Includes using major muscle groups in a continuous, rhythmic manner

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3
Q

Resistance training recommendations

A

Train each major muscle group 2-3 days / week

  • strength development: 60-70% of one repetition max for novice/intermediate
    — 80%+ experienced
  • muscular endurance development: 50% 1-RM or lower
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4
Q

Flexibility training recommendations

A

at least 2-3 days/week (daily is most effective)

  • stretch to point of feeling tightness or slight discomfort
  • includes exercises (static, dynamic, ballistic, or proprioception neuromuscular facilitation)

for each of the major muscle-tendon units

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5
Q

Neuromotor Exercise recommendations

A

at least 2-3 days/week

consider at least 2-30 minutes

activities depend on the individual with recommendations for fall reduction including exercises involving balance, agility, coordination, gait, proprioception, and other multifaceted activities such as Tai Chi and yoga

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6
Q

Components of the Exercise Training Session

A
  • Warm-up
  • Conditioning
  • Cool-down
  • Stretching
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7
Q

Warm-up

A

at least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities

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8
Q

Conditioning

A

at least 20-60 min of aerobic, resistance, neuromotor, and/or sports activities

(exercise bouts of 10 min are acceptable if the individual accumulates at least 20-60 min of daily aerobic exercise)

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9
Q

Cool-down

A

at least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities

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10
Q

Stretching

A

at least 10 min of stretching exercises performed after the warm-up or cool-down phase

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11
Q

7 training principles

A
  1. overload
  2. progression
  3. specificity
  4. individualization
  5. periodization
  6. rest/recovery
  7. reversibility
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12
Q

Overload — ‘hard enough’

A
  • Training regime of greater intensity than the individual is accustomed to
  • Only in the TRAINED MUSCLE

Question: for CRF improvement, one must train at 30% HHR or greater
– Light = 30=39%
– Moderate 40-59%
– Vigorous = 60-89%

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13
Q

Overload Diagram

A
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14
Q

Overload — How to: sprinting

A

Consider FITT to increase demands and challenges

Progressive overload requires either manipulating training frequency, intensity, or duration, or combining the 3 factors

Walking, or other moderate-intensity exercise, has a low risk of injury compared to running or higher intensity competitive sports

To improve sprinting, add sprint intervals

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15
Q

FITT

A

frequency, intensity, type, time

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16
Q

Progression

A

To improve, training must progress

10% rule

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17
Q

Progression Example

A
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18
Q

Progression Dumbbells Example

A
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19
Q

Progression — How to

A

Increase intensity (ie. weight, speed)
– More repetitions
– Less rest, weight (less weight, increase reps)
– Decrease speed, sets (increase repetitions in each set but lower sets with higher intensity)
– New exercises

Question: to progress your training, you can incorporate less RESISTANCE
– If you want to increase repetitions, lower resistance

20 rep, 3 rounds then increase weight

Start low and go slow

Small attainable, achievable goals

More sets with less days in between training days

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20
Q

Progression — Prevention of MSK injury

A

Question: on top of gradual progression of exercise volume and intensity, what else can be done to reduce activity-related MSK injury?

– Proper warm-up and cool-down, proper cool-down, and dynamic stretching

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21
Q

Principle of Progressive Overload Diagram

22
Q

Sample Walking and Jogging Program

23
Q

Specificity

A

Specific exercises elicit specific adaptations to promote specific training effects

24
Q

4 types of Specificity

A
  1. Movement
  2. Metabolic
  3. Temporal
  4. Mode
25
Movement Specificity
choosing an activity that creates chain reaction that would occur in sport ie. mechanics
26
Metabolic Specificity
anaerobic vs. aerobic - which energy system you are using
27
Temporal Specificity
increase work capacity in exercise ie. thinking time of day Ie. friday night hockey game at 7pm - Practise at that time of day **Not sport specific, whatever works best for you** - Do favour morning - Difficult to sleep, high adrenaline **BEST ANSWER: SO YOU ACTUALLY DO IT**
28
Mode Specificity
the way the body responds to physical activity is specific to the activity itself - Ie. someone that jogging, jogging won't improve bench press
29
the NFL combine “bench press” test is an example of MOVEMENT specificity being ignored
30
you’re training for a triathlon. You do not like swimming. Your friend tells you, “with all your run/bike training. You don’t need to train in swimming. The aerobic gains from your running and biking will translate in the water.”
**FALSE** - Improving overall aerobic health, will not make you a good swimmer
31
Specificity of Swim Training Study (1974)
10 weeks of swim training did not lead to increased aerobic fitness in RUNNING - Vice versa
32
Specificity of Swim Training Study (1974) Results
33
Individualization
Adaptations to training are unique to individuals and vary with: A) one’s baseline fitness B) individual ‘responsiveness’ Other … (see ACSM Ch. 6)
34
Individuality — Twins Research
After 20 weeks of training aerobic system, BOTH TWINS have the same effect If one brother improved, the other improved Same physiologically speaking
35
Twins Research Chart
36
Periodization
Timing The organization of an individual’s training into cycles to promote peak condition Training cycles Think of as HIGH VOLUME, LOW INTENSITY OR LOW VOLUME, HIGH INTENSITY
37
Periodization Diagram
Macrocycle = season Mesocycles = moments training for/training blocks Microcycle = weeks
38
Rest/Recovery
How sports teams are using Fatigue science to discover the secrets of sleep (The Globe and Mail) -- A company selling sleep monitors to the NFL, Fatigue Science has developed the Readiband sleep tracker and SAFTE biomathematical fatigue model software in conjunction with the US Army Research Lab and Johns Hopkins University -- The system “translates all the complexity and nuance around a person’s sleep into a performance prediction” -- Seahawks won the Super Bowl in 2014. --- “We have specialized doctors who monitor us for concussion symptoms and wrist wear that helps the team track our sleep patterns”
39
Sleep hygiene
The habits that lead to healthy sleep, from limiting caffeine and alcohol intake to monitoring the temperature and humidity of the bedroom to scaling back on nighttime smartphone use
40
Rest between:
- sets - days - meso-cycles - seasons
41
Without adequate rest impedes progress diagram
42
without adequate rest:
1) injuries occur 2) adaptations will not be gained 3) mood - cranky & tired
43
Reversibility
Loss of physiologic and performance training adaptations (detraining/regression/atrophy) can occur rapidly
44
Question: once enhanced fitness has been achieved, does an individual have to train at the same exercise volume to maintain these adaptations?
Trick question Not necessarily same difficulty, but cannot just stop completely
45
Use it or Lose it!
Question: training effects can be attained by training other limbs - **FALSE** Will reverse after 2 WEEKS!
46
Reversibility Diagram
47
ACSM Guidelines
48
Aerobic (Cardiovascular Endurance) Evidence-Based Recommendations: FITT-VP
Frequency, Intensity, Time, Type, Volume, Pattern, Progression
49
FITT-VP Recommendations
50
CANFITPRO — FITT for Fitness Components