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Flashcards

GYM PROGRAMME DESIGN

jackieburns10 Inglês 45 flashcards

HEALTH RELATED FITNESS COMPONENTS

Flashcards do conjunto (45)

  1. 1A Needs Analysis, Programme Evaluation & Feedback is useful for what ?Needs Analysis, Programme Evaluation & Feedback
    •A needs analysis helps focus the context for choices made in the design of a workout.
  2. 2How long do typical training cycles run for, and how does this relate to Needs Analysis, Programme Evaluation and Feedback?Needs Analysis, Programme Evaluation & Feedback
    •Typically training cycles run for 8-12 weeks and are designed to meet specific goals. A needs analysis should be conducted for each new training cycle.
  3. 3What is a usual component of NAPEAF and why is it necessary?Needs Analysis, Programme Evaluation & Feedback
    •Needs analysis will usually incorporate fitness testing to measure the clients strengths and weaknesses against health or fitness goals.
  4. 4HEALTH RELATED FITNESS COMPONENTSHEALTH RELATED FITNESS COMPONENTS
  5. 5LIFESTYLE ANALYSIS (6)LIFESTYLE ANALYSIS (6)
  6. 6SET PROGRAMME GOALSSpecific, Measurable, Attainable, Realistic, TimelySET PROGRAMME GOALS
  7. 7SET ACUTE PROGRAMME VARIABLESSET ACUTE PROGRAMME VARIABLES
  8. 8Fitness /Health Assessment (4)•Lab v Field?
    •Screening and Informed Consent
    •Protocols?
    •Monitoring intensity during the test (BP, HR, RPE) & criteria for cessation of test?
    •To max or sub-maximal (1 Rep Max or 10 Rep Max?)
  9. 9How to select the right test protocol for the client? •Be familiar with... •Ensure the test is... •Be familiar with... •Know the ... ... ... of tests •Know what ... you will start at and how much will you ... •Know you client's..... •Use a mode that is..... •Decide does the client need.... or simply.....How to select the right test protocol for the client?
    •Be familiar with all the different tests
    •Ensure the test is both valid & reliable
    •Be familiar with all your equipment
    •Know the pros and cons of tests
    •Know what increments you will start at and how much will you increase
    •Know you client‟s current fitness level, likes and dislikes
    •Use a mode that is relevant to the programme and end goals
    •Decide does the client need norm comparison to tables or simply a starting point to compare against themselves in future tests
  10. 10Client Questionnaires •Should be used to..... •Should be accompanied by..... •Should be based on the client..... and the instructor ... •Use open questions to.....Client Questionnaires
    •Should be used to gain insight into an individual's needs and goals
    •Should be accompanied by almost counselling type techniques
    •Should be based on the client doing the talking and the instructor listening
    •Use open questions to encourage the client to verbalise their aspirations
  11. 11Programming for health & fitness should take into account; •... and safety •... v ... to the client •Agreed program for achievement..... •Assessment of ... ... •Required ... levels to achieve goals •Reviews, ..., and ... •Interest, ..., ..., esteem!Programming for health & fitness should take into account;
    •Consent and safety
    •Benefit v Risk to the client
    •Agreed program for achievement of mutually agreed goals and aims
    •Assessment of fitness components
    •Required FITT levels to achieve goals
    •Reviews, appraisals, and reassessment
    •Interest, belief, motivation, esteem!
  12. 12Considerations for Assessment:•Decide on relevant tests.
    •Ascertain with the client exactly what you think will help them achieve their goals.
    •Use you professionalism, experience, tact and people skills to deliver a service that satisfies both the client‟s beliefs (right or wrong) and satisfies your ability to get results for that individual.
  13. 13"R... i... t... a... o... a t... t... y... c... a... s... s... a... t... a... o... t..." H... (19...)"Reliability is the ability of a test to yield consistent and stable scores across trials and over time” (Heyward, 1991),
  14. 14According to H... (19...) T... v... i.. t... a... t... a... m..., w... m... e..., a s... f... c...Test Validity is the ability to accurately measure, with minimal error, a specific fitness component (Heyward, 1991)
  15. 15What to remember when designing a workout planRemember to target all the major muscle groups of the body and include four supplementary core exercises.
  16. 16Why consider balance of exercises?Consider balance of exercises so that you target muscles on both sides of the joint.
  17. 17WEEK 1 BASE STRENGTH DEVELOPMENT AIM: TEMPO: VOLUME: % REP MAX:AIM: TRANSITIONAL/LEARNING PHASE
    TEMPO:3121
    VOLUME:2 X 10-12
    % REP MAX: TOKEN WEIGHT
  18. 18WEEK 2 BASE STRENGTH DEVELOPMENT AIM: TEMPO: VOLUME: % REP MAX:AIM: ENDURANCE
    TEMPO: 3121
    VOLUME: 2 X 17-20
    % REP MAX: 60-70
  19. 19WEEK 3 BASE STRENGTH DEVELOPMENT AIM: TEMPO: VOLUME: % REP MAX:AIM: HYPERTROPHY-ENDURANCE
    TEMPO: 3121
    VOLUME:1-3 X 12-15
    % REP MAX: 60-70
  20. 20WEEK 4 BASE STRENGTH DEVELOPMENT AIM: TEMPO: VOLUME: % REP MAX:AIM: HYPERTROPHY/STRENGTH
    TEMPO: 3121
    VOLUME: 1-4 X 8-10
    % REP MAX: 75-80
  21. 21WEEK 5 BASE STRENGTH DEVELOPMENT AIM: TEMPO: VOLUME: % REP MAX:AIM: ENDURANCE (OFF LOADING)
    TEMPO: 2121
    VOLUME: 2 X 17-20
    % REP MAX: 55-60
  22. 22WEEK 6 BASE STRENGTH DEVELOPMENT AIM: TEMPO: VOLUME: % REP MAX:AIM: HYPERTROPHY
    TEMPO: 3121
    VOLUME: 1-3 X 10-12
    % REP MAX: 60-75
  23. 23WEEK 7 BASE STRENGTH DEVELOPMENT AIM: TEMPO: VOLUME: % REP MAX:AIM: HYPERTROPHY/STRENGTH
    TEMPO: 3121
    VOLUME: 1-4 X 8-10
    % REP MAX: 75-80
  24. 24WEEK 8 BASE STRENGTH DEVELOPMENT AIM: TEMPO: VOLUME: % REP MAX:AIM: STRENGTH
    TEMPO: 4122
    VOLUME: 1-4 X 8-10
    % REP MAX: 75-80
  25. 25DURING 8 WEEK PROGRAM ... ... ACCOUNT FOR 90% OF STRENGTH GAINED IN FIRST 2 WEEKSNEURAL FACTORS
  26. 26IN THE SECOND 2 WEEKS OF PROGRAMME 40-50% OF STRENGTH IMPROVEMENT IS DUE TO ... ... ...NERVOUS SYSTEM ADAPTION
  27. 27MECHANICAL ... PLACED ON THE MUSCLES TRIGGERS SIGNAL ... WHICH ACTIVATE THE GENES RESPONSIBLE FOR STIMULATING ... ...MECHANICAL STRESS PLACED ON THE MUSCLES TRIGGERS SIGNAL PROTEINS WHICH ACTIVATE THE GENES RESPONSIBLE FOR STIMULATING PROTEIN SYNTHESIS
  28. 28overload training ... individual ... ... with subsequent muscle ...overload training enlarges individual muscle fibers with subsequent muscle growth
  29. 29fast twitch fibers of weight lifters are about ...% ... then those of endurance athletes or healthy sedentary peoplefast twitch fibers of weight lifters are about 45% larger then those of endurance athletes or healthy sedentary people
  30. 30nervous system adaptions in relation to trainingpredominate in the early stages of training.
    reflects psychological dis-inhibition and learning factors
  31. 31muscle growth results from...repeated muscle fiber injury (especially with eccentric contractions), followed by overcompensation through accelerated protein synthesis during repair and recovery between training sessions
  32. 32Why overload progressively?avoid excess trauma which will lead to injury or scarring of muscle
  33. 33benefits of specific warm-up (4)-muscle and joints less likely to injury
    -muscles can contract with greater intensity
    -motor skills and breathing can be rehearsed
    -time to correct from spotter feedback
  34. 34exercise selection order-target larger muscle groups first and progress to smaller to avoid local muscle fatigue early in workout
    -agonist (prime movers) and synergist muscles used in each exercise, avoid pre-fatigue eg. triceps before chest
  35. 35the ... thicken and increase in number. more ... result from accelerated protein synthesisthe myofibrils thicken and increase in number (more actin and myosin). more sacromeres result from accelerated protein synthesis
  36. 36Why work both sides of a joint?ensure you work both side of the joint to achieve balance and avoid inury
  37. 37recommended reps (Wescott, 1996)muscular strength 6-8rm
    muscular hypertrophy 8-12rm
    muscular endurance 12-15rm
  38. 38single set programme of ...-... reps effectively increases muscle ... and ...single set programme of 8-12 reps effectively increases muscle strength and mass
  39. 39American College Sports Medicine recommends (4)-perform min 8-10 different exercises
    -terminate lifting if it becomes difficult to maintain good form
    -tempo relevant to goals
    -each muscle group worked 2-3 non-consecutive days per week
  40. 40significance of rest between setsshort rest periods 15-20 sec significantly elevate blood lactic acid levels
  41. 41working in the 5-10rm range...develops significant muscle strength
  42. 42it takes 2-3 minutes for your body to replenish the stores of ... ... and ... ...it takes 2-3 minutes for your body to replenish the stores of adenosine triphophate and creatine phosphate
  43. 43American College of Sport Medicine recommended ways to increase training intensity-increase weight
    -increase number of reps
    -reduce speed of movement
    -avoid locking out joints to maintain muscle tension
  44. 44hand positions for liftingsupinated - palms up
    neutral - thumbs up
    pronated - palms down
    alternated - dominant hand in prone position and opposite hand in supinated position
    hook grip - thumbs under fingers
  45. 45LME local muscle endurance order of muscles exercised: Q... H... P... M... L... D... G... D... C... B... T... A... S... E...LME
    local muscle endurance
    order of muscles exercised:
    Quadriceps
    Hamstrings
    Pectoralis Major
    Latisimus Dorsi
    Glutes
    Deltiods
    Calves
    Biceps
    Triceps
    Abdominals
    Spinal Erectors

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FlashCards sobre GYM PROGRAMME DESIGN, criado por jackieburns10 em 13-08-2015.
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jackieburns10
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