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Program design
professionals should adopt an integrated, multicomponent approach to program design that includes flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training
Training plan
determines the forms of training to be used, how long it will take, how often it will change, and what specific exercises will be performed
Periodization
systematic approach to program design that varies the amount and type of stress placed on the body to produce a physical adaptation and reduce the likelihood of overtraining and injury
Macrocycle
annual training plan
demonstrates the long-term training program + how it progresses each month
Mesocycle
monthly training plan
outlines a training plan for a singular month
Microcycle
weekly training plan
describes the specific workouts for the week
Linear periodization
gradually increases the intensity of the training program while simultaneously decreasing volume over a specific period of time
Undulating periodization
uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis
OPT Model phases
Phase 1 Stabilization Endurance Training
Phase 2 Strength Endurance Training
Phase 3 Muscular Development Training
Phase 4 Maximal Strength Training
Phase 5 Power Training
OPT workout template
warm-up
activation
skill development
resistance training
client’s choice
cool-down
Phase 1 Stabilization Training
teaches clients how to perform proper movement patterns, like pushing, pulling, pressing, squatting, hip hinging, trunk rotation, and overall movement competency
Phase 2 Strength Endurance Training
hybrid form of training that involves use of superset training
a strength exercise is immediately followed by a stabilization-focused exercise with similar biomechanical motions
Phase 3 Muscular Development Training
designed to enhance muscle hypertrophy using a high volume of strength-focused exercises
Phase 4 Maximal Strength Training
requires the inclusion of heavy resistance training exercises to increase muscular strength
Phase 5 Power Training
uses superset techniques to increase rate of force production
techniques include performing a heavy resistance training exercise immediately followed by an explosive power-based exercise with similar biomechanics
OPT model benefits
can help clients of all levels + abilities achieve a variety of different goals, like reducing body fat, increased muscle mass, and improved athletic performance
Phase 1 resistance training protocols
1-3 sets
12-20 reps
slow tempo
0-90 seconds rest
12-20 RM intensity
Phase 2 resistance training protocols
2-4 sets
8-12 reps
moderate + slow tempo
0-60 seconds rest after each superset
8-12 RM intensity
Phase 3 resistance training protocols
3-6 sets
6-12 reps > 12-20 reps is allowed if additional muscular endurance is desired
moderate tempo
0-3 minutes rest
N/A intensity
Phase 4 resistance training protocols
4-6 sets
1-5 reps
explosive tempo
0-3 minutes rest
1-5 RM intensity
Phase 5 resistance training protocols
3-5 sets
1-5 reps (strength) or 8-10 reps (power)
explosive tempo
1-2 mins rest between pairs / 3-5 mins rest between circuits
1-5 RM intensity and 8-10 RM intensity or 30-45% 1RM
Exercise modalities
tools that are designed to enhance an exercise or movement to create a desired outcome
Types of exercise modalities
resistance training equipment
balance tools
fitness trackers
Strength-training machines
may offer a safer + effective option to free weights for novice lifters
regarded as inferior to free weights for improving core stability + muscular coordination
offer artificial support
Cable machines
can provide greater ROM when compared to selectorized strength equipment
important to match the resistance to the muscle’s natural line of pull
Elastic bands
allow clients to perform resisted exercises that mimic sport-specific movements
portable and inexpensive
may not be ideal when trying to develop high levels of strength + muscular hypertrophy
Medicine balls
can add load or instability to an exercise
help increase muscular strength, endurance, power, or to rehabilitate from injury
Kettlebell
center of mass is away from the handle = requires more strength + coordination
requires increased recruitment from stabilizers and prime movers
many exercises involve multiple joint motions and muscle groups
Suspended bodyweight training
innovative approach to bodyweight fitness training
uses a system of ropes and webbing > allows user to work against own bodyweight while performing exercises
Sandbags
designed to be carried, lifted, thrown, and pulled
constantly shifting, providing continuous instability
ViPR acronym
Vitality
Performance
Reconditioning
ViPR
designed to be dragged, tossed, lifted, pulled, pressed, and carried
ability to perform multidirectional, full-body exercises with external load resistance
known as loaded movement training
Battle ropes
made of heavy duty nylon
come in a variety of lengths + thicknesses
low-impact
Balance modalities
improve balance, ankle stability, and coordination
should not be used for maximal or near maximal lifts
Stability balls
also known as Swiss balls
used to increase the demand for stability in an exercise
can be used to reinforce proper posture during squatting movements
BOSU ball
inflated rubber hemisphere attached to a solid plastic surface
offers the ability to increase the intensity by decreasing the stability
Terra-Core
inflatable rubber ladder + hard-surfaced backing
safe to perform several resistance training exercises, like a dumbbell chest press, while laying supine
Fitness trackers
electronic wearable devices that enable a user to track their activity levels
watches, bands, rings, hr monitors, pedometers
ease of use + intrinsic motivation are key factors for continued use
Pros of strength machines
may be less intimidating for certain clients
can emphasize certain muscle groups for rehab or bodybuilding purposes
various intensities provided in one weight stack
doesn’t require a spotter
provides extra support for clients with special needs
keeps client in a fixed plane of motion
Cons of strength machines
many machines don’t allow total-body exercises
moves primarily in one plane of motion
does little to provide challenge to the core
may not be ideal for improving athletic performance
machines don’t fit all body types
expensive in comparison to other strength-training modalities
Pros of free weights
can be used to target certain muscle groups or multiple
can improve athletic performance
can challenge the core
may improve dynamic joint stabilization and proprioception
allows individuals to move in multiple planes of motion
Cons of free weights
may require a spotter
may be too difficult for beginning clients
requires multiple dumbbells or barbells to change intensity
potentially more dangerous
intimidating for certain individuals
Current youth fitness guidelines
focus on promoting healthy lifestyles and health-related physical fitness
children + adolescents should get 60 minutes or more of moderate to vigorous physical activity daily
Older adults response to exercise
normal decline in physiologic functioning with aging
with + without chronic health conditions, can + do respond to exercise in the same manner as apparently healthy younger adults
What has a positive effect on type 2 diabetes?
Exercise helps the prevention + treatment
Clients with coronary artery disease
should be taught information on importance + benefits of exercise
lower risk of mortality
increased exercise tolerance
muscle strength
reduction in angina + heart failure symptoms
improved psychological status + social adjustment
Clients with osteoporosis and osteopenia
exercise regimens that combine resistance training with flexibility, core, proprioception, and balance training help to improve bone mineral density
Clients recovering from cancer
exercise is an important intervention
can improve exercise tolerance, reduce cellular risks, and improve quality of life
Clients with lung disease
experience fatigue at low levels of exercise
often experience dyspnea
Pregnant clients
exercise is beneficial for the physiology + health of both mother and the developing fetus
Exercise considerations for youth clients
progression should be based on postural control and not on the amount of weight that can be used
make exercising fun
Exercise considerations for older adults
progression should be slow, well monitored, and based on postural control
exercises should be progressed if possible, towards free sitting or standing
make sure the client is breathing in a normal manner + avoids holding their breath
if the client can’t tolerate self-myofascial techniques or static stretches, they can do slow + controlled active and dynamic stretches
Exercise considerations for overweight or obese clients
make sure client is comfortable
exercises should be standing or seated
clients may have other diseases, so a medical release should be obtained from their physician
resistance training exercises performed in a circuit-training manner, with higher reps, may be used if tolerated
Exercise considerations for diabetic clients
appropriate footwear + have client or physician check feet for blisters or abnormal wear patterns
advise client or participant to keep a snack to avoid sudden hypoglycemia
avoid excessive plyometric training and higher-intensity training
self-myofascial techniques may be contraindicated, and a physicians approval is recommended
Exercise considerations for hypertensive clients
avoid heavy lifting and Valsalva maneuvers
don’t let client overgrip weights or clench fists when training
modify tempo to avoid extended isometric + concentric muscle actions
perform exercises seated or standing
allow client to stand up slowly to avoid dizziness
progress slowly
use appropriate peripheral heart action of circuit training as an option, with appropriate rest intervals
tempo should not exceed 1 second for isometric and concentric portions
Exercise considerations for clients with coronary heart disease
may have other diseases to consider, like diabetes, hypertension, peripheral vascular disease, or obesity
modify tempo or pace to avoid extended isometric + concentric muscle actions
avoid heavy lifting and Valsalva maneuvers
don’t let client overgrip weights or clench fists when training
perform exercises seated or standing
progress exercise slowly
use circuit or peripheral heart action system weight training as an option, with appropriate rest intervals
tempos should not exceed 1 second for isometric + concentric portions of the lift
Exercise considerations for clients with osteoporosis
progression should be slow, well monitored, and based on postural control
exercises should be progressed toward free sitting or standing
focus exercises on hips, thighs, back, and arms
avoid excessive spinal loading on squat + leg press exercises
make sure the client is breathing normally
Exercise considerations for arthritic clients
avoid heavy lifting + high repetitions (high repetitions with low load may be appropriate
stay in pain-free ROM
start out with only 5 minutes of exercise, and progressively increase, depending on the severity of the conditions
may use a circuit or peripheral heart action training system
Exercise considerations for clients with cancer
avoid heavy lifting in initial stages of training
allow for adequate rest intervals, and progress client slowly
may be a need to start with only 5 minutes of exercise + progressively increase
may use a circuit or peripheral heart action training system
Exercise considerations for pregnant clients
avoid exercises in a prone or supine position after 12 weeks
avoid self-myofascial techniques on varicose veins + areas of swelling
plyometric training is not advised in the second and third trimesters
moderate- to high-intensity resistance exercise may be used in the first trimester if the client is accustomed to exercise; in the second and third trimesters, lower-intensity exercise programs are advised
Exercise considerations for clients with lung disease
upper-body exercises cause increased dyspnea and must be monitored
allow for sufficient rest between exercises
peripheral heart action training system is recommended
Exercise considerations for clients with intermittent claudication or PAD
allow for sufficient rest between exercises
workout may start with 5-10 minutes of activity
slowly progress client
a circuit-training format is recommended