Domain II: Exercise Programming and Implementation

Fat consumption

20-35% of daily calories ( 9 kcal)

protein consumption

10-35% daily calories (4 kcal)

carbohydrate consumption

45-65% daily calories (4 kcal)

Fat soluble vitamins

A,D,E,K

water soluble vitamins

C, Thiamin, Riboflavin, Niacin, Vitamin B6, B12, Folate

Minerals

Calcium, phosphorus, iron, zinc, magnesium

Recommended Carb intake

3-12g x Kg

Glycemic Index

Measure of how different consumed carbohydrate foods affect blood sugar levels. (High G.I foods are taken when glucose needs to get to skeletal muscle)

Protein intake for average adult

0.8g x Kg

Protein intake for adult athlete

1.2-2.0g x Kg

moderate level intensity

3-5.9 METs, 12-14 RPE, 64-76% of HR max

vigorous level intensity

> 6 METs, >14 RPE, or greater than 60% of individual functional capacity, 77-95% of HR max

warm up and cool down last

5-10 minutes

Multicomponent activities

Activities that incorporate multiple types of physical activity such as tai chi, dancing, yoga, sports, or gardening

__ can help reduce the risk of injury from falls and improve physical function

Multicomponent activities

Circuit training combines

cardiovascular and muscular fitness to promote metabolic rate

Metabolism

The rate at which bodily tissues break down and use energy consumed

5 components of physical fitness

muscular endurance, muscular strength, cardiorespiratory fitness, flexibility, and body composition

6 Skill-related physical fitness components

Agility, Coordination, Balance, Power, Reaction time, Speed

FITT-VP for Cardiorespiratory fitness

o   F: at least 3x/wk (3-5x/wk of moderate to vigorous intensity). As intensity levels increase, number of days per week decreases.

o   I: Intensity depends on habitual fitness level and can be quantified by HRR, % of predicted MHR, and RPE. For sedentary and deconditioned- very low (30-39% HRR); for habitual active individuals 60-89% HRR. HIIT is near max training so anything greater than 80%

o   T:150 mins/wk of moderate intensity or 75 mins/wk of vigorous intensity. Going above 150 min/week can assist in weight loss.

T: some examples include walking, jogging, cycling, swimming, cardio

FITT-VP for Resistance training

o   F: General musc. Fitness, major muscle groups 2-3x/wk. Allow for 48 hrs rest between muscle groups for muscular adaptations.

o   I: 8-12 reps are completed at a 60-80% 1-RM intensity. Older and deconditioned individuals, 40-50% 1-RM with 10-20 reps.

o   T: For adults, muscle groups should be 2-4 sets with 2-3 mins rest in between sets.

T: Free weights, machines, bands, cords, BW, KB, med. Balls, battle ropes etc. Multijointed and single joint should exercises be included as well as agonist and antagonist to avoid muscular imbalances

FITT-VP for flexibility

o   F: for most adults, 2-3x/w although daily is most effective

o   I: moving ROM to mild tightness without discomfort. Stretches should not create discomfort.

o   T: at least 10 minutes per session

o   T: static (active and passive), dynamic, proprioceptive neuromuscular facilitation (PNF), or even ballistic

o   V- each stretch should be held for 10-30 seconds. Time or duration should be adjusted to accumulate 60 seconds of stretching at each joint.

FITT-VP for Neuromotor

o   F: 2-3x/w for 20-30 mins

o   I: Intensity manipulate by Base of support (narrowing this will make it more challenging), center of mass (displacing center of mass increases difficulty), and peripheral cues (visual, vestibular, or proprioceptive pathways).

o   T: Improvements noted w/ 20-30 mins or more per day with total of 60 mins/ wk.

Speed

Ability to perform movement within a short about of time

Agility

ability to change the position of the body in space with speed and accuracy

Coordination

ability to use senses (hearing and seeing) with body parts in performing tasks smoothly and accurately

Balance

Maintenance of equilibrium while stationary or moving

Power

rate at which one can perform work

Reaction time

time elapsed between stimulation and the beginning of the response (GK reactions to save shot)

Principle of specificity

Only muscles that are trained will adapt and change in response to a given program

Specific adaptations to imposed demands (SAID)

adaptation will be specific to the demands that the exercise places on the individual. Ex. High reps will train musc. Endurance

Progressive overload

As body adapts to given stimulus, an increase in the stimulus is required for further adaptations and improvements. If load/ volume is not increased, progress will be limited

Principle of Variation

No one program should be used without changing the exercise stimulus over time. Periodized training is an example of increasing variety

Periodization

phasic manipulation of the training variables (volume, intensity, frequency, rest intervals) as a means of optimizing desired physiological outcomes while concurrently reducing the incidence of overtraining

Rhabdomyolysis

clinical pathology that is characterized by the rapid breakdown of muscle tissue resulting in high amounts of intramuscular proteins entering the bloodstream that cause kidney damage. Symptoms include severe muscle aches, weakness, and extremely dark urine that is reddish-brown

Delayed onset muscle soreness DOMS

condition that may result in pain, swelling, or soreness because of eccentric contractions that happens 24-48 hrs post exercise and last 5-7 days

men and women ages 4-34 (HR max formula)

216.6-(0.84 x age)(strand)

healthy men and women (HR Max formula)

208-(0.7 x age) (tanaka)

men and women w/ broad range of age and fitness (HR Max formula)

207-(0.7x age) (Gellish)

asymptomatic middle-age women referred for stress testing (HR max formula)

206-(0.88x age) (Gulati)

balance progressions

holding onto a surface for additional balance and support. When the client is ready to progress, the next step is to perform the same movement with the hands placed on the thighs. Finally, the client can progress to crossing the arms in front of the chest

for clients who experience diabetic complications, such as peripheral neuropathy, the personal trainer should minimize..

high-impact, weight-bearing activities or those that require greater balance and coordination

What is an appropriate progression per week for advancing cardiorespiratory exercise for a beginner who does 60 total minutes of low-intensity exercise for the first week?

Progressing more gradually allows the body time to adjust before introducing another step up in either intensity or volume. The initial goal should focus on increasing weekly time in 10-15 minute increments per week before increasing intensity until the client is capable of performing 120 minutes per week.

5 acute program variables

choice of exercises, order of exercises, amount of resistance and number of repetitions, number of sets, and duration of rest periods in between sets and exercises.

phases of a clean

First pull: bar moves from the floor to the knees as the legs get straighter, Transition: bar moves from the knees to the lower thigh as the knees re-bend, Second pull: bar moves from the lower thigh upward as the lifter pushes through the legs, Catch: bar is turned over and caught on the fronts of the shoulders in a squat position and returns to a stand., During the first pull, the knees straighten slightly as the bar moves up the legs. Then, during the transition phase, as the bar is moved from the knee up to the lower portion of the thigh, the knees re-bend. This re-bending is known as the "double knee bend". This occurs so that the lifter can apply explosive power during the second pull to accelerate the bar and propel it upward

Retinopathy

complication that commonly arises in diabetic individuals that causes damage to the blood vessels in the eye

Isometrics and maximum strength not appropriate for diabetics because…

For many diabetic individuals, general health recommendations for resistance training are acceptable. However, for those with complications such as retinopathy, it's important to ensure that the heart rate and blood pressure do not increase significantly., , Using lighter weights and performing circuit training enables these individuals to gain the benefits of resistance training while lessening the risk of significant increases in HR and BP

Which of the following is the primary movement during the second pull of a power clean?

during the second pull phase, where the joint angle of the ankles, knees, and hips increases. The primary goal of performing the Olympic lifts, such as the clean, is to increase muscle power, speed, and strength

All of the following are examples of form drills except

Form drills are used to improve technique as well as to serve as a dynamic range of motion (ROM) warm-up. These drills are preplanned so the client is aware of the movements prior to beginning the drill. Examples of form drills include high knees, "butt kickers," and arm swings

how many sets may be enough for a beginner to achieve stimules?

from a short-term performance standpoint, a single set per exercise may be enough for beginning exercisers to achieve the stimulus needed from exercise for progress

At approximately what percentage of the 1RM is peak power produced during the Olympic lifting movements?

peak power is expressed at around 80% of the 1RM. Therefore, training programs designed to focus on power production should include intensities that increase the rate of force development (lower intensities) and maximal force production (higher intensities) as well as training at an intensity that allows for peak power production

In which position does orthopnea occur?

orthopnea refers to trouble breathing while lying down. It is relieved quickly once an individual is in a seated or standing position

Ascending strength curve

Exercise in which it is possible to lift more weight if only the top one-half or one-fourth of a rep is performed rather than if the complete ROM of a rep is performed. Ex. Squat

descending strength curve

Exercise in which it is possible to lift more weight if only the bottom half of a rep is performed. Ex. Upright row

bell-shaped strength curve

Exercise in which it is possible to lift more resistance if the middle portion of the ROM is performed and not the beginning or end portions of ROM. Ex. Elbow flexion

Isometric training good for

individuals with joint disorders in which pain is elicited by motion (rheumatoid arthritis)

Periodization

systemic variation in acute program variables such as the prescribed volume and intensity during different phases of a resistance training program. Periodization systemically varies a workout over time

Reverse linear periodization

technique that follows tenants of linear periodization for volume and strength in reverse order. primary program for muscular endurance

Nonlinear periodization

enhances program implementation because it is flexible and accommodate schedule, business, or competitive demands placed on individual. Allows for variation in intensity and volume each week. Highly adaptable for individuals who cannot workout much

Phases of periodization

o   Hypertrophy phase- high volume, short rest periods

o   Strength/power phase- reduced volume but increased load and rest

o   Peaking phase- low volume but high load and longer rest periods.

o   Recovery phase- consisting of low volume and load.

Macrocycle

largest training cycle time frame (calendar year)

Mesocycle

smaller group of training cycles that make up a macrocycle (4-6 in a year)

Microcycle

smallest component (ranges from 1-4 weeks)

Principle of initial values

intensity levels are necessarily higher in fit than unfit individuals because the threshold for CR benefits is higher

Interval training

performing intermittent bouts of vigorous to supramaximal intensity bouts of exercise (20-40 sec) separated by equal or longer bouts of light to moderate intensity exercise has emerged as method of ExRx

Heart Rate Reserve (HRR) formula

[ (HRmax – HR rest) x % intensity] + HR rest

light level intensity

57-63% of HR max, 6-11 RPE, 1-3 METs

Exercise duration and intensity are __ related

inversely

HR and intensity are __ related

linearly

Non-weight-bearing exercises such as swimming or cycling are useful in avoiding injuries of

lower limbs

Flexibility

The degree to which a joint moves throughout a normal, pain-free ROM

__ influences ROM

Age, sex, physical activity history along with anatomical structure

__ influence joint flexibility

Joint structure, health of the soft tissue around the joint, length of antagonist muscles, and temperature of the tissues

congenital laxity or hypermobility syndrome

a condition characterized by extreme ROM accompanied by mild to moderate intensity pain

Exercisers should exhale __ and inhale __ when stretching

toward the endpoint; when returning to starting position

Progression often moves from

single to multi joint and open chain to closed chain

Types of cues

educational, safety, alignment, visual, and motivational

Right/wrong cueing

useful for clients who are having difficulty with proper positioning (showing incorrect position vs correct position)

clients of all levels need to be able to maintain __ to minimize injury

neck, scapular, spinal, and pelvic stability

Breathing technique

inhale before the lift, exhale during concentric, and inhale during eccentric.

Peak power for Olympic lifting is produced at

around 70%

Amortization phase

brief period between ECC and CON action in plyometric training

common causes of injuries include

inadequate warm-up, progressing too fast in volume and intensity, poor technique, poor surface selection, and undisclosed predisposition

Plyometric volume and intensity are

inversely related

Stability is greatest when __

center of gravity is low, base of support is large, and line of gravity is centered within the base of support

Program goals for pregnant women

avoid excessive weight gain, reduce risk of gestational diabetes, lower incidence of low back pain, and prevent excessive decreases in cardiorespiratory and muscular fitness

Isometrics and heavy RT not recommended for pregnant women because

it may elicit pressor response (sudden increase in HR and BP)

Joint ROM is enhanced during pregnancy because

increased circulating levels of relaxin

why are children more prone to heat injuries?

They have underdeveloped thermoregulatory systems

Decreased muscular strength with age is caused by

decrease in number of muscle fibers (atrophy) of type II (fat-twitch) muscle fibers

Aging causes connective tissue to become stiffer leading to __

bending resistance which may limit ROM

Positive risk factor modification is the primary goal for

individuals with CVD