Exercise Testing and Prescription: Exam 2

Why warm up

• essential foe performance and likely reduces injury

• increases body temperature

• enhances metabolic function like enchanted oxygen delivery, metabolic reactions, muscle cross bridge cycle

• enhances unreal activation and coordination

• increase readiness and focus as well as reduces psychological anxiety

Types of warm up

• passive warm up

• active warm up

• general warm up

• sport-specific warm up

• activation exercises

Passive warm up

• increase body temp without depleting energy stores

• ex: sauna, heat room, water in pool

active warm up

• induces greater metabolic changes, preparing the body for exercise

general warm up

• light jogging, dynamic stretching (leg swings, arm circles)

• basic to increase blood flow

sport specific warm up

• drills mimicking sport movement

• dribbling for basketball, passing drills for soccer

active exercises

• body weight exercises to activate key muscle groups

• squats, lunges, push-ups

• enhance contractile force of muscle group

general warm up components

• 40-60% of aerobic capacity for 5-10 minutes (moderate intensity jog)

specific warm-up components

• movements specific to activity

• 8-12 minutes of dynamic stretching specific to activity

• drills, sprinting, bounding, or jumping

How to create a dynamic warm up

1. analyze movement that individual wants to do

2. select exercises that replicate those movements

3. repetitions (10)

4. slowly increase ROM, speed or both

Ex: walk, skip, sprint for 10-15 mins

warm up components

• myofascial rolling

• static stretching

• dynamic stretching

myofascial rolling components

• 90 sec to 2 min per muscle group

• foam rolling

static stretching components

• <60 sec per muscle group for high-intensity or athletic activity; stop short of pain

• strap assisted straight leg raise

dynamic stretching components

• < 90 sec per muscle group; full ROM, controlled, moderate speed

• ankle mobility, T-spine rotation, leg swings

Kinakins risk-benefit ratio

• we want individuals to have proper lifting technique that creates an optimal low risk, high benefit scenario

exercise parameters that influence risk/benefit

• grip type

• body position

• breathing

• ROM, speed, control

Setup and body position for RT

• grip type and width should be matched to the exercise (close grip for most)

• alignment of feet and ankles; knees, hips, and pelvis; spine, shoulders and head

• there should be a stable position for base of support with 5 points of contact

Grip bar width

• changing bar width can influence the major muscle groups working

• narrow grip: increase ROM, decrease work = decrease weight

• wide grip: decrease ROM, increase work = increase weight

5 points of contact in supine position

1. head

2. shoulder and upper back

3. butt

4. right foot

5. left foot

Breathing during RT

• exhale through the sticking point

• observe breathing during each rep

• valsalva can increase the load we lift but do not want ppl to hold breath the whole time

Range of motion in RT

• use the lab demonstrated Rom with control and appropriate body alignment

• challenging muscle group w/o increase risk to the muscle or individual

• not usually doing full ROM

Speed and control int RT

• keep both lifting and lowering phases controlled

• beginner: 1-2 seconds per phase

when is spotter needed

If weight is….

• over the head

• bar on the back of shoulders

• front of upper shoulders

• over the face

Exception is power exercises (taught how to fail)

spotting and communication

1. decide: does variation need spotter, confirm number and positioning

2. agree: discuss the liftoff, verbal signal and amount of assistance

3. assist: follow the demonstrated contact points, after becomes first

program design variables

• exercise selection

• training frequency

• exercise order

• training history

• training time

• progression

• volume

these can change

program principals

S: specificity

O: overload

R: regularity

P: progression

these stay the same

individual needs analysis

1. goals

2. health readiness, movement readiness, pschyolocial readiness

3. physical activity or exercise status, age, experience

4. testing

5. exercise goals

How does status affect the program: status

• trained or untrained

• trained ‘age’: how long have they been trained for

• ~ 3 months is the basic level of training

How does status affect the program: experience

• determines exercise type, frequency, load, technique, goals, duration, and complexity

• degrees: basic, intermediate, advanced

• less exeperienced: greater capacity to improve and general programs build skill

• more exerpeience: smaller gains from stimulus, more variability and complexity

Needs analysis: individual testing and evaluation

• less experience: lower risk tests (teach how to monitor progress)

• more experience: high risk tests (great specificity to outcomes)

Needs analysis: individual exercise goals

• identify primary goals, current understanding of PA/exercise

• types of goals: process → performance → outcome

Goals/ performance for health and fitness beginners

• participation

• trading foundation

• safety skills

Goals/ performance for health and fitness intermediate and advanced

• skill and technique

• motivation

• goal achievement (strength, power, hypertrophy)

Goals/ performance for health and fitness athletic populations

• season dictates goals

• apply periodization

SMART-EST goals with FITT-VP

• evidence based → is goals target supported by research or guidelines to achieve outcome

• Strategic → does this goal fit with long term or overall aims for subject

• tailored → appropriate for readiness and motivation; trained level

Specificity (SORP) = SAID

• specific adaptations to imposed demands (movement, duration, intensity, and recovery)

• analyze activity before choosing exercises

Objectivity

• similarity between test administrators

Interrater agreement (objectivity)

• what is agreement between two different test admins

• lack of agreement causes: not knowing protocol, agree, or knowledge

Intrasubject variability (reliability)

• lack consistent performance by subject which decreases reliability

intrarater variability (reliability)

• lack of consistant scoring by administrator which decreases reliability

• due to biased

construct validity

• does the test measure underlying trait

criterion-referenced validity

• how does the test compare to gold standard/ does it agree with gold standard

content validity

• is the test relevant to the individual, activity/ sport, or domain

• this is what we can control as exercise professionals

face validity

• does test look like it measure the right thing

what dictates the order tests should be completed

1. power

2. strength

3. endurance

sequence of testing and activity prescription

1. informed consent

2. pre participation and health screenings

3. resting measures

4. assessment for CRF

5. assessment for muscular fitness

6. assessment for flexibility and functional fitness

7. develop and implement individualized exercise program

8. periodic retest and activity revision

Isometric RT

• constant muscle length (pink or wall sit for 20-30 seconds)

• angle specific gains

dynamic constant external resistance

• lift and lower a constant external load through a ROM

• sticking point limits weight

• ex: free weights, BB weight, machines

variable resistance

• cams levers, chains, or bands to change resistance through ROM

• load increases through an increased ROM

Isokinetic RT

• specialized machine controls angular velocity for a consistent overload through a ROM

• mostly rehabilitation

Modes of RT

• Machines: easy to use and a fixed path, good for beginners

• Free weights: more variety, balance, and coordination

• Body weight: no equipment

• exercise balls and bands: inexpensive option for balance, coordination, and power

Steps for exercise selection

1. start with needs analysis: movement of activity, clients goals, experience

2. practical limits: training time/equipment, technique

health and fitness for exercise selection

• emphasis on major muscle groups

• chest, back, shoulder, arms, legs, hips, ect.

exercise selection for athletic populations

• emphasis on movement

• ground based, 3 dimensional, multipoint

exercise order

• for exercising: largest most neurological demanding muscles first (compound movements)

• for exercise testing: energy systems (power → strength → endurance)

how can overload be prescribed

• exercises

• frequency

• load, speed, and reps

• sets and rest

• total volume

training frequency

• number of sessions per week and frequency of muscle overload

• balance between overload and rest

trading status frequency for levels

• beginner: 2-3 days/week

• intermediate: 3-4 days/week

• advanced: 4-6

training load and reps: health and fitness

• 60-70% 1RM novice

• 70-80% 1RM intermediate

• 8-12 reps

training load and reps: strength

• over 85% 1RM

• < 6 reps

training load and reps: endurance

• <70 % 1RM

• > 12 reps

training load and reps: hypertrophy

• any % 1RM

• 6-12 reps

training load and reps: power

• 75-90% 1RM

• 1-5 reps

RPE and RIR: heavy day

RPE: 9-10 → RIR: 0-1

• near full rep max

RPE and RIR: light to moderate day

RPE: 6-7 → RIR: 3-4

• about 80% of the heavy day load

RER and RIR: beginner or no 1RM

RER: 4-6 → RIR: 4 or more

• start light and ind the proper weight

single sets

• appropriate for beginners

• minimum for health is 1

• less time = more adherence and less soreness

multiple sets

• good for strength nd hypertrophy. maybe good for health and fitness

rest between sets

• longer the rest more energy available for next set

• strength and power → 3-5 mins

• muscular endurance → less than 1 min

• health and fitness → 1-2 mins

trading volume: beginners

• start with moderate intensity set per muscle group

• add sets as goals and available time

training volum: trained individuals

weekly sets per muscle group

• <5 = low

• 5-9 = moderate

• >10 = high

conservative approach to progression

• change one FITT-VP variable at a time

5-10% guidline for progression

• raise load ~5-10%

2 for 2 rule for progression

• increase reps first, then load

• increase load when you complete 2 or more reps over assigned range in last set for 2 workouts in a row