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program design and implementation
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- 1knee valgusknees bowing inward
- 2knee varusknees bowing outward
- 3anterior (forward) tilt indicateslordosis of the lower lumbar region, excessive arch, lower back pain. overactive hip flexors. most common.
- 4client assessments :establish baselines, track progress, provide insight. provide info about a clients fitness level and potential challenges
- 5overactive musclestight muscles.
need to be stretched/inhibited via flexibility, foam rolling, myofascial release - 6underactive musclesneed to be activated and strengthened
- 7program progressions should:increase strength, improve neuromuscular recruitment, challenge the body, prevent injury
- 8stable beforeunstable
- 9static to...dynamic
- 10principle of specificitytraining must be SPECIFIC to desired training adaptation
- 11said principle.(Specific Adaptations to Imposed Demands)
specific physiological adaptations based on the demands being placed on the body. requires the body to ADAPT to those demands - 12principle of variability.states that exercise programs MUST VARY intensity, duration, load, volume, and other variables
- 13principle of individual differencestheres no one specific way to train every client due to the uniqueness of each person
- 14principle of reversibilityclients lose the effects of training after they stop working out
- 15GAS principle (General Adaptation Syndrome)the three stages of adaptation the body goes through in response to stress
- 16alarm stagethe bodys initial response to stress. symptoms include fatigue, weakness, or soreness (lasts 2-3 weeks)
- 17resistance stage (compensation)at 4-6 weeks of continue exercise, body will enter the resistance stage. improvements in muscle size and strength. changes include biochemical, mechanical, and structural
- 18exhaustion stage (fatigue)Symptoms similar to alarm stage, but without adequate rest/recovery. may experience burnout, overtraining, injury or illness.
overtraining includes: unusual soreness, delayed recovery, performance plateus, irritability - 19periodizationan organized approach to training involving progressive cycling of various aspects of a training program during a specific time. distinct, purposeful blocks of time.
- 20warm up benefitsincreases: heart rate and blood flow, oxygen delivery to muscles, body temperature, mobility of synovial joints, neuromuscular connection, muscle contractility
- 21cooldown benefitsnormalizes:
blood pressure, heart rate, breathing rate, body temp - 22balance trainingimproves proprioception: ability of body to recognize where it is in space
- 23supercompensationthe post training period when the trained function has a higher performance capacity than prior to the training period
- 24Metabolic traininggeared towards training aerobic and anaerobic energy systems
ex: HIIT - 25what is strength training geared towards? (resistance training)geared towards increasing muscle mass, strength, endurance and power
- 26foundational training focuses on:flexibility training
core training
balance training - 27Speed - Agility - Quickness (SAQ training)-reactive
-ballistic
-plyometric
-agility - 28undulating periodizationshort durations of hypertrophy training alternated with short durations of strength and power training
- 29linear periodizationprogresses from low intensity to high intensity across the entire macrocycle
- 30functional capacitythe capability of performing tasks and activities that people find necessary or desirable in their lives
- 31Six kinetic chain check points (bottom to top)foot and ankle
knee
hips
spine
shoulders
head and neck - 32gestational diabetesglucose level increases in the blood during pregnancy, and typically resolves after the birth
- 33hypertension140/90
- 34signs of a heart attack:-chest pain/discomfort
-upper body pain (arms, back neck, jaw, upper stomach)
-shortness of breath
-nausea, lightheadedness, cold sweats - 35Acute training variablesthe variables that specify how an exercise/training program is performed.
variables include: type, exercise selection/order, intensity, sets, repetitions, frequency,
ROM, time, tempo, TUT, rest - 36how is tempo written as?Eccentric : iso hold count : concentric count: iso hold count
(lowering, no hold, one count lift, no hold)
3:0:1:0 - 37OVERREACHINGa cumulative training effect in which stressors cause a short-term decrease in performance capacity
- 38Overtraininga long-term decrease in performance capacity because of stress
- 39Kyphosisexcessive curvature of the thoracic spine
- 40PRINCIPLES OF PROGRAM DESIGN:Fundamental propositions to serve as the foundation for effective fitness programming.
- 41muscular ENDURANCEThe ability of a muscle or group of muscles to continuously exert force against resistance OVER TIME
- 42compound exercisesmulti-joint exercises that require the use of multiple muscles or muscle groups.
(should be done first) - 43accessory exercisesAdditional, focused movements or exercises that strengthen SYNERGIST OR SUPPORTING MUSCLES to help a person better perform a primary movement.
(done after compound ex) - 44F.I.T.T. Principle (cardiovascular training)F– Frequency: # of times a cardio exercise is performed (pW)
I– Intensity: the amount of effort expended during the activity (level, speed, incline)
T– Type: the type of cardiovascular exercise completed (bike, treadmill
T– Time: the duration of the activity - 45Five R's (of resistance training)R – Repetitions: the number of times the range of motion is completed consecutively
R – Rest: the time spent resting
R – Recovery: the time spent recovering between exercise sessions
R – Resistance: the weight used for an exercise
R – ROM: the total amount of joint movement used during an exercise - 46Time Under Tension (TUT)The amount of time a muscle is engaged as a set, completed from start to finish.
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- Descripción
- Fichas sobre program design and implementation, creado por feliks cobanovic el 24/05/2022.
- Creado por
- feliks cobanovic
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