Program Design
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| Corrective Flexibility | show 🗑
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| show | improves extensibility of soft tissue and increases neuromuscular efficiency
(reciprocal inhibition)
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| Functional Flexibility | show 🗑
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| show | gentle pressure breaks up knots in muscle and helps release unwanted tension (autogenic)
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| Static Stretching | show 🗑
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| Active-Isolated Stretching | show 🗑
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| Dynamic Stretching | show 🗑
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| show | corrective flexibility (phase 1)
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| show | active flexibility (phases 2, 3, and 4)
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| show | functional flexibility (phase 5)
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| show | increasing or decreasing weight with each set
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| Superset | show 🗑
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| show | performing a set to failure, remove small percentage of load, continue with set
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| show | performing a series of exercises, one after the other, with minimal rest between
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| What is the variation of circuit training that alternates lower and upper body exercises to improve circulation? | show 🗑
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| What is a split routine? | show 🗑
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| Vertical Loading | show 🗑
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| Horizontal Loading | show 🗑
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| show | 4/2/1 tempo
lower weight, higher reps
unstable yet controlled environment
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| Resistance Exercises in the Strength Level (phase 2, 3, and 4) consist of: | show 🗑
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| Resistance Exercises in the Power Level (phase 5) consist of: | show 🗑
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| show | progressive cardio training that ensures continual adaptation and minimizes the risk of overtraining and injury
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| show | used to improve cardio for healthy sedentary individuals
uses HR zone 1
start slowly and work up to 30-60 minutes of exercise
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| Stage 2: | show 🗑
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| Stage 3: | show 🗑
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| show | little motion through the spine and pelvis
improves neuromuscular efficiency and intervertebral stability
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| Core Exercises in the Strength Level (phases 2, 3, and 4) involve: | show 🗑
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| show | full range of motion at functionally applicable speeds
improves rate of force production
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| show | drawing the navel toward the spine to recruit core stabilizers
(local stabilization system)
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| show | contracting abdominals, lower back, and glutes together to stabilize the trunk
(global movement system)
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| Training in a multisensory environment will | show 🗑
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| show | balance training performed for at least 10 minutes a day, 3 times a week, for 4 weeks
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| show | little joint motion
improves reflexive (automatic) contractions to increase joint stability
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| Balance Exercises in the Strength Level (phase 2, 3, and 4) of training consist of: | show 🗑
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| Balance Exercises in the Power Level (phase 5): | show 🗑
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| show | Floor
Balance Beam
Half Foam Roll
Foam Pad
Balance Disc
Wobble Board
Bosu Ball
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| show | Force Reduction
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| Concentric | show 🗑
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| Plyometric (reactive) Training | show 🗑
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| show | the transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements
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| show | little joint motion
establishing optimal landing mechanics
postural alignment
reactive neuromuscular efficiency
pausing to stabilize
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| Plyometric Exercises in the Strength Level include: | show 🗑
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| Plyometric Exercises in the Power Level include: | show 🗑
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| show | stride rate x stride length
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| show | the ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
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| Quickness | show 🗑
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| show | how the body adapts and reacts to stress
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| What are the 3 stages of General Adaptation Syndrome? | show 🗑
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| show | the initial reaction to a stressor that activates protective processes in the body
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| Resistance Development | show 🗑
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| Exhaustion | show 🗑
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| Principle of Specificity or Specific Adaptation to Imposed Demands Principle (SAID) | show 🗑
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| show | mechanical, neuromuscular, and metabolic specificity
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| Mechanical Specificity | show 🗑
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| Neuromuscular Specificity | show 🗑
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| Metabolic Specificity | show 🗑
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| show | training stimulus must exceed current capabilities to elicit optimal physical, physiological, and performance adaptations
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| Periodization | show 🗑
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| Undulating Periodization | show 🗑
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| Intensity | show 🗑
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| show | the amount of physical training performed within a specific period of time
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| show | Frequency
Intensity
Time
Type
Enjoyment
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| Frequency | show 🗑
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| Intensity | show 🗑
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| Time | show 🗑
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| Type | show 🗑
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| show | the amount of pleasure derived from a training session
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| show | increased muscle cross-sectional area
improved blood lipid serum profile
increased metabolic rate
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| Low Volume (high intensity) adaptation provides: | show 🗑
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| show | decreased performance
fatigue
altered hormonal states
poor sleeping patterns
reproductive disorders
decreased immunity
loss of appetite
mood disturbances
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