NSCA CPT Study Guide #2 - Program Planning

Training specificity

Refers to training a client in a specific way to produce targeted change or result; the personal trainer can accomplish this by targeting specific muscle groups, energetic systems, movement velocities, movement patterns, or muscle action types

Overload

Refers to a training stress or intensity that is greater than what a client is used to

Training variation

Refers to the manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval, and speed of movement

Progressive overload

The process of altering a training stress as a client adapts

Sequential steps for designing a resistance training program

1. Initial consultation and fitness evaluation

2. Determination of training frequency

3. Exercise selection

4. Arrangement of exercises (exercise order)

5. Training load: resistance and repetitions

6. Training volume: repetitions and sets

7. Rest periods

8. Training variation

9. Sequencing the training plan

10. Progression

Initial fitness consultation

Determine initial resistance training status and experience

1. Do you currently participate in a resistance training program?

2. How long have you been following a regular (1 or more times per week) resistance training program?

3. How many times per week do you resistance train?

4. How intense (or difficult) are your resistance training workouts?

5. What types of resistance training exercises do you perform and how many of them can you perform with proper technique?

Initial fitness evaluation

Typically involves an assessment of the client's resting heart rate and blood pressure, body composition, height, weight, girth, muscular strength and endurance, cardiorespiratory fitness or endurance, and flexibility. After the fitness evaluation is completed, the personal trainer should compare the results with normative or descriptive data - this comparison allows the personal trainer to determine the client's current level of fitness, establish a baseline for future comparisons as training improves, and identify any strengths and weaknesses to base goals on; may also reveal contraindications to exercise

Determination of training frequency

The primary factor the personal trainer should consider when determining training frequency is the client's training status and overall level of fitness

Novice/Beginner - 2-3 days per week when training the entire body

Intermediate - 3 if using total body training, 4 if using a split routine

Advanced - 4-6 sessions per week *may perform multiple sessions in one day

Exercise selection

Influenced by the principle of specificity, the equipment available, the client's needs, goals, and resistance training experience, and the amount of time the client has to dedicate to training

Structural exercises and examples

Structural exercises require the muscles of the torso to maintain an erect or near-erect position. Back squat, power exercises (push press, power clean, snatch or clean pull, high pull, push jerk)

Exercise order/arrangement

Strongly influenced by the type and characteristics of the exercises selected (power, core, assistance); alternating push and pull, alternating upper and lower

Compound set - two exercises coupled together that train the same muscle group

Super set - performance of two exercises that activate opposing or antagonistic muscle groups with no rest in between

Training load: resistance and repetitions

Load = amount of weight used

See table 15.11 - training load and repetition schemes for targeted goals

Table 15.11 - Muscular endurance

LOAD (% 1RM)

Novice - less than or equal to 65%

Intermediate - less than or equal to 70%

Advanced - less than or equal to 75%

REPETITIONS

Novice - 10-15

Intermediate - 10-15

Advanced - 10-25

Table 15.11 - Hypertrophy

LOAD (% 1RM)

Novice - 67-80%

Intermediate - 67-85%

Advanced - 67-85%

REPETITIONS

Novice - 8-12

Intermediate - 6-12

Advanced - 6-12

Table 15.11 - Muscular strength

LOAD (% 1RM)

Novice - greater than or equal to 70%

Intermediate - greater than or equal to 80%

Advanced - greater than or equal to 85%

REPETITIONS

Novice - less than or equal to 6

Intermediate - less than or equal to 6

Advanced - less than or equal to 6

Table 15.11 - Muscular power

LOAD (% 1RM)

Novice - n/a

Intermediate - 30-60%

Advanced - 30-70%

REPETITIONS

Novice - n/a

Intermediate - 3-6

Advanced - 1-6

Training volume: repetitions and sets

Volume = repetitions x sets x resistance

Table 15.13 page 368

Repetitions the same as training load table

SETS

Novice - 1-3, 1-3, 1-3, n/a

Intermediate - greater than or equal to 3 (x3), 1-3

Advanced - greater than or equal to 3 (x3), 3-6

Rest intervals

Table 15.14

Muscular endurance - less than or equal to 30 sec

Muscular hypertrophy - 30-90 sec

Muscular strength - 2-5 min

Muscular power - 2-5 min

Variation

Much less training variation is needed with novice or untrained clients; variation in the training plan can occur within a workout, during a week, or over a period of several weeks

Within-Session Variation

Within-Week Variation

Between-Week Variation

Sequencing training

Hypertrophy training ---> Maximal strength training ---> Muscular power training

Step 10 - Progression

Schedule periodic RM assessments

Components of an aerobic endurance training program

Components include exercise mode, intensity of training during each session, frequency of exercise sessions, and duration of each exercise session

Exercise mode

Refers to what type of exercise or activity will be performed; mode of exercise must be matched to the client's physical abilities, remain within the client's current VO2 capacity, and should match the client's ultimate goals for specificity of training

Exercise intensity

Intensity of exercise is the main determinant of both exercise frequency and training duration; the necessary aerobic exercise threshold depends on a client's initial fitness level, but for the apparently healthy adult is generally considered to be approximately 50-85% of HRR

RPE scale

METs

Karvonen formula

THR = (HRRx50-85%) + RHR

HRR = MHR - RHR

METs

One MET (metabolic equivalent) is equal to 3.5 ml/kg/min of oxygen consumption and is considered the amount of oxygen required by the body to function when at rest (3.5 METs = exercise is 3.5x harder than rest)

Training frequency (aerobic exercise)

Refers to how often the workouts are performed (number of training sessions per week)

A minimum of 2 days per week, up to 5 days per week, is suggested for general fitness goals

Exercise duration

20-60 minutes of continuous or intermittent bouts of cardiovascular exercise accumulated throughout the day is recommended by the ACSM

Aerobic exercise progression

As a general rule, increases in frequency, intensity, or duration should be limited to 10%

Definition/purpose of plyometric training

A plyometric movement is a quick, powerful movement consisting of an eccentric muscle action, also known as a countermovement or pre-stretch, followed by an immediate powerful concentric muscle action; the purpose of plyometric exercise is to use the stretch reflex and natural elastic components of both muscle and tendon to increase the power of subsequent movements and strengthen the muscles and tendons functionally

Stretch-shortening cycle

Series of 3 phases that explains the mechanical and neurophysiological reactions to a plyometric movement

1 - The eccentric (deceleration) phase: involves preloading the agonist muscle group(s); during this phase, the SEC stores elastic energy and the muscle spindles are stimulated

2 - The amortization (transition) phase: the time between the eccentric and concentric phases - the time from the end of the eccentric phase to the initiation of the concentric muscle action; there is a delay between the eccentric and concentric muscle actions during which the spinal cord begins to transmit signals to the agonist (stretched) muscle group; for a period of milliseconds, an isometric contraction occurs as the body prepares to change direction

3 - The concentric phase: the energy stored in the SEC during the eccentric phase is either used to increase the force of the subsequent movement or is dissipated as heat; use of the stored elastic energy increases the force produced during the concentric phase movement to a level above that of an isolated concentric muscle action

Eccentric Phase Action and Physiological Events

ACTION - Stretch of the agonist muscle

PHYSIOLOGICAL EVENT - elastic energy is stored, muscle spindles are stimulated, signal is sent to spinal cord

Amortization Phase Action and Physiological Events

ACTION - Pause between phases I and III

PHYSIOLOGICAL EVENT - nerves synapse (meet) in spinal cord, signal is sent to stretched muscle

Concentric Phase Action and Physiological Events

ACTION - Shortening of agonist muscle fibers

PHYSIOLOGICAL EVENT - elastic energy is released from the SEC, stretched muscle is stimulated by nerve

Plyometric safety considerations

-When developing a plyometric training program for youth, it is important to focus on teaching the proper technique, especially jumping and landing techniques

-Once clients can both hold a proper double-leg squat position and perform a proper body weight squat, they may begin low-intensity plyometric exercises

-1RM squat should be 1.5x BW, 1RM BP for people over 220 pounds should be 1x BW and under 220 pounds 1.5x BW

-Should be able to perform 5 clap push-ups in a row for upper body plyometric readiness

Balance Tests - Level, position, drill variation

Beginning - Standing (double leg, single leg)

Intermediate - Quarter squat (double leg, single leg)

Advanced - Half squat (double leg, single leg)

Minimum requirements for participation in a plyometric training program

1. Proper technique for each drill

2. At least three months of resistance training experience

3. Sufficient strength, speed, and balance for the level of drill used

4. No current injuries to involved body segments

Low intensity plyometric exercises

LOWER

Ankle flip, skip, standing long jump, double-leg vertical jump, jump to box

UPPER

Chest pass

Medium intensity plyometric exercises

LOWER

Double-leg hop, alternate leg bound double-arm, split squat jump, double-leg tuck jump, front barrier hop, jump from box

UPPER

Depth push-up, 45-degree sit up

High intensity plyometric exercises

Depth jump, lateral bounding

Low intensity stride frequency speed drills

Stationary arm swing, ankling, butt kicker, high knee drill (low to moderate)

High intensity stride frequency speed drills

Fast leg drill, uphill sprint, partner-resisted sprinting, downhill sprint, partner-assisted towing

Definition of speed-strength

The application of maximum force at high velocities

Definition of speed-endurance

The ability to maintain running speed over an extended duration (typically longer than 6 seconds)

Speed training safety considerations

Client must understand proper technique and possess a sufficient base of strength and flexibility; hamstring must be prepared to undergo extreme amounts of stretch followed by nearly instantaneous concentric muscle action; proper technique and posture

Combining plyometrics and speed training with resistance training

Speed training on off days from resistance and plyometric training

In general, clients should perform either lower/upper body plyometric training OR lower/upper body resistance training on a given day; athletes can combine to increase max strength and force/power output

Combining plyometrics and speed training with aerobic exercise training

Because aerobic exercise may have a negative effect on power production during a given training session, it is advisable to perform plyometric exercise prior to the anger, aerobic endurance type training

Pace/tempo training

Typically performed for 20-30 minutes and can be completed either intermittently or steadily; intermittent training would include 3-5 minute work bouts with 30-90 second rest periods

High knee drill

Designed to improve sprinting form; can be used as a warm-up to improve sprinting technique; performed at a lower speed than those used to improve stride length or stride frequency

Stair sprinting

Improves stride length

Downhill running

Improves stride frequency

Cortisol

Secreted from the adrenal cortex; plasma levels of cortisol decrease with low-intensity exercise and increase with moderate to high intensity exercise; stimulates the conversion of protein for use in the glycolytic energy system, maintains normal blood sugar levels, and promotes the use of fat as an energy source; it is a catabolic hormone

Minimum number of training sessions to maintain strength and power levels

1-2 per week; each training session must train each body part for maintenance to occur

What factors are used to determine aerobic endurance training frequency?

Client goals, training status, intensity of training, and the recovery time required for training

What is the typical exercise intensity for a client who is recovering from a myocardial infarction?

40% of VO2 max - this intensity should correspond with an RPE of 9-11 on the 6-20 scale, and exercise will last 15-40 minutes 3-4x per week

For what special population must a personal trainer pay close attention to a client's footwear?

Those with diabetes mellitus - many of this population have a lack or lessened sensation in the feet and a decreased healing reaction; this makes the population susceptible to blisters and other foot injuries

What increases in skeletal muscle as a result of chronic aerobic training?

Glycogen stores, capillary density, and a shift in fiber distribution to a larger percentage of more oxidative fibers

Minute ventilation and respiratory exchange ratio increase as aerobic exercise intensity increases

Which system of the body changes the least in response to chronic aerobic training?

Respiratory system - this system has such a large capacity to respond to exercise and is not a limiting factor for performance

Endocrine responses as a reaction to a bout of aerobic exercise?

Increase in glucagon secretion (stimulates a conversion of glycogen to glucose to increase the glucose available to be transported into cells) and decrease in insulin secretion

Increased glucagon release also enhances fat breakdown in tissues and increases plasma fatty acids to be used in exercise metabolism

Aerobic endurance overreaching/overtraining symptoms

Increased muscle soreness, decreased epinephrine levels, decreased resting heart rate, decreased max HR, increased sub-max heart rate, decreased performance, earlier onset of fatigue, general malaise, loss of interest or enthusiasm for training, decreased catecholamine levels, disturbed psychological mood states

Commonly occurs due to an excessive volume overload (parasympathetic dominance)

Aerobic endurance detraining

Results in decreased muscle glycogen levels, increases in lactate production, reduction in trained muscles' respiratory ability

Increased SV, decreased resting HR result from training, not detraining

2-for-2 rule

Progression should occur if a client can successfully perform 2 or more repetitions beyond the repetition goal for 2 or more consecutive training sessions

What factors are a part of the exercise selection process when designing a resistance training program?

Client goals, available equipment, client technique, client schedule

Ground contacts per plyometric session guidelines

-18-30 year old with over one year of resistance training experience, including power exercises = 100-120

-80-100 if no power training experience

-120-140 if client has a year of plyometric training experience

Plyometric training volume is based on age, training experience, frequency, and exercise intensity

Contraindications to exercise for disc herniation injuries

Lumbar flexion, lumbar rotation, abdominal exercises should involve lumbar stabilization

What percentage range should pre-adolescent clients increase loads when resistance training?

5-10%

Sequenced variation

Using the adaptations stimulated by one period of training to exert a powerful effect on the next period of training; this can result in a summation of training effect and make the training program incrementally more effective

Purposeful variation

Used to expose a client to different training stimuli to continue adaptation

What increases the hematocrit of the blood during aerobic exercise?

Decreased plasma volume - movement of plasma into the intercellular space decreases blood volume slightly

Hematocrit = concentration of red blood cells in blood

Performance in which of the following fitness tests is most likely to decrease in a client who has stopped resistance training for one month?

A) Wingate test

B) Vertical jump

C) 1RM BP test

A - Wingate test because this is a measure of anaerobic metabolism; loss of muscle CSA and neural factors of strength and power are a slower process and unlikely to change as significantly over one month

Benefits of exercising while pregnant

Improved cardiorespiratory and muscular fitness, facilitated recovery from labor, faster return to pre-pregnancy status, less weight gain, reduced feelings of stress, anxiety, and depression, reduced postpartum belly, more energy reserve, increased likelihood of adopting healthy lifestyle habits, fewer obstetric interventions, shorter active phase of labor and less pain, improved mood and self-concept, may prevent preeclampsia and gestational diabetes

If a client was to perform 10 reps of the front squat exercise, which of the following loads would be the most appropriate?

A) 80% of 1RM

B) 65% of 1RM

C) 75% of 1RM

C - 75% of 1RM - this is the estimated number of reps that can be completed with this load.

80% of 1RM - estimated that 8 reps can be performed with this load

65% of 1RM - estimated that 15 reps can be performed with this load

Which aspects of muscle cellular aerobic function decrease as a result of resistance training without a sufficient amount of cardiovascular training?

Myoglobin concentration and mitochondrial density

Capillary density is maintained but not improved during hypertrophy training

Aerobic endurance training progression recommendation

As a general rule, increases in frequency, intensity, or duration should be limited to 10% and increases should be made only after the body has adjusted to the new program

During sub-max exercise, which of the following endocrine levels occur as a result of chronic aerobic exercise?

Lower increased glucagon release, lower increased epinephrine release - aerobic endurance training generally leads to a blunted response in hormone release at the same level of absolute sub-max exercise

Acute responses to resistance training

NEUROLOGICAL

EMG amplitude and number of motor units recruited increase

MUSCULAR

Hydrogen ion concentration, inorganic phosphate concentration, and ammonia levels increase

No change or slight decrease in ATP concentration

CP and glycogen concentration both decrease

ENDOCRINE

Epinephrine, cortisol, testosterone, and growth hormone concentrations increase

What are general recommendations in an exercise protocol for overweight or obese clients to aid with their posture problems and low back pain?

Stretch the hip flexor muscles and strengthen the abdominal muscles - excessive abdominal fat mass often leads to lower abdominal strength and the hip flexors are tight due to moving a large mass around

May also want to strengthen the upper back and stretch the chest muscles

What are factors when determining exercise order for a client's resistance training session?

Client goal and type of exercise

What accounts for the initial increase in blood volume during the first few days of beginning an aerobic training program?

Increased plasma volume - this has been shown to occur within 24 hours (the accompanying increase in red blood cell volume takes a few weeks)

What is the primary determinant for assigning training frequency for a client?

Training status

Novice/beginners - resistance train 2-3x per week

Intermediate - 3 full body days or 4 days if split routine

Advanced - 4-6x per week and may even perform multiple sessions in one day

Epinephrine is responsible for _____ in response to aerobic exercise?

Increased blood delivery

E is released from the adrenal medulla

Correct sequence of training phases in order to achieve maximal power-generating capacity

Hypertrophy --> Strength --> Power

General recommendations for senior client aerobic endurance training

2-5 days per week of 20-60 minutes at 60-90% of maximum heart rate

What are some reasons that older adults should perform resistance training to aid in cardiovascular disease prevention?

Resistance training reduces body fat, decreases resting blood pressure, improves blood lipid profile, and enhances blood vessel health

Training recommendations for children participating in resistance training

1-3 sets of 6-15 repetitions - always better to underestimate children's abilities than to overestimate them and risk injury

A client who sustained a quadriceps strain two weeks ago is starting to feel like she can begin resistance exercise again. Which of the following types of training is most appropriate for this client?

A) Sub-max isometric exercise

B) Sub-max eccentric exercise

C) Maximal eccentric exercise

A - Sub-max isometric exercise - this allows strength gains to occur without disrupting the newly formed collagen fibers; important that the exercise is pain-free for the client and not otherwise contraindicated; most likely that this client is in the repair phase

Inflammation phase rehab goals

Control pain and inflammation (PRICE)

Passive modalities - rest, ice, compression, elevation

Repair phase rehab goals

ROM, flexibility

Balance, proprioception, neuromuscular control

Strengthening

Remodeling phase rehab goals

Functional strengthening

Return to activity

Increases in muscle hypertrophy are due to what factors?

Increases in myofibril size, protein synthesis, and myofibril number

Resisted sprinting

Allows the client to increase ground force production during the support phase which will propel the body further with each stride; uphill sprinting, running, in sand or water, and sprinting while resisted by a sled, elastic tubing, a partner, or a parachute are all methods of resisted sprinting

Increases stride length

Which of the following shifts in muscle fiber type occurs as a result of repeated resistance training?

A) Type IIx to IIa

B) Type II to I

C) Type I to II

A - Type IIx to IIa - this occurs due to the change in the myosin heavy-chain composition of the muscle cell

During a client's initial training session, which of the following training principles is the most important to implement?

A) Specificity

B) Variation

C) Overload

C - Overload

Disc Injury Contraindications

Lumbar flexion and lumbar rotation

Avoid sit-ups, knee-to-chest stretches, and spinal twists

Muscle Strain Contraindications

Passive lumbar flexion (during inflammatory phase) and active lumbar extension (during inflammatory phase)

Avoid knee-to-chest stretch

Spondylolysis and spondylolisthesis Contraindications

Lumbar extension

Avoid squats, shoulder press, and push press

Anterior knee pain Contraindications

Full squat, full lunge, end range of leg extension, stair stepper with large steps

ACL reconstruction contraindications

End range of leg extension

Total knee arthroplasty contraindications

Full squat and full lunge

Hip arthroscopy contraindications

Forceful hip flexion and hip abduction and rotation (early phase of rehab)

Avoid ballistic or forced stretching