Flashcards
Exercise Prescription
Cards in this deck (17)
- 1Exercise PrescriptionSpecificity
Overload
Progression - 2SpecificityThe type of demand placed on the body dictates the adaptation (SAID: specific adaptation to imposed demands)
Incorporate exercises that mimic the desired movement pattern - 3OverloadAdaptation requires applying a stimulus greater than what is accustomed to
Methods:
- Intensity
- Volume
- Complexity
- Rest period - 4ProgressionThe practice of progressively increasing the intensity of training
- Promotes long-term levels of higher performance
- When it's systematic, gradual and goal - oriented = periodization - 5Resistance Training Program Design Varibles1. Need analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and repetitions
6. Volume
7. Rest period - 61. Need AnalysisWhat sport or movement require or demand
What pt's current performance level
Sport Assessment & Athlete Assessment - 7Sport AssessmentMovement analysis:
Limb Movement patterns
Muscle recruitment
Physiological Analysis:
The predominant metabolic pathways used
Injury Analysis - 8Athlete AssessmentTraining Status:
Current level of preparedness or exercise history
Goal:
USe sport assessment and personal goals to determine the primary resistance training goal
Physical Evaluation - 92. Exercise SelectionFactors:
- Movement analysis of the activity
exercise match goal
- Patient's technique experience
which type to start - 103. Training FrequencyThe number of training sessions performed in a week
Factor:
- Training status
- Training load/exercise type
- Sport season
Mian idea: recovery - 114. Exercise OrderThe sequence of resistance exercises performed during a training session
Power > Core > Assistance
High to low skill
High to low muscle recruitment
High to low explosiveness - 12Alternated exercise order- Circuit training: when the rest period is minimal between all exercises (<30S)
- Supersets: when a pair of exercises that stress opposing muscle groups are performed with minimal rest
- Compound Sets: like a superset, except the same muscle group - 135. Load & repetitionLoad: weight assigned
Repetition: the number of times the exercise is performed - 146. Volume2 Types:
Repetition volume: total number of reps
Load volume: sets X reps X weight - 157. Rest PeriodUse the needs analysis to assign rest
More advanced = less rest within range - 16PeriodizationSystematic variations in a training program organized by goals
- Periodization optimizes the training stimulus - 17Macrocycle Mesocycle Training sessionsMacrocycle: the entire training duration
Mesocycle: divisions of the macrocycle
Microcycle: divisions of the mesocycle
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- Exercise Physiology Flashcards on Exercise Prescription, created by Shui Yu on 01/09/2017.
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- Shui Yu
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