Program Design
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| Corrective Flexibility | increases joint range of motion, improves muscle imbalances, and corrects altered joint motion
(autogenic inhibition)
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| Active Flexibility | improves extensibility of soft tissue and increases neuromuscular efficiency
(reciprocal inhibition)
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| Functional Flexibility | maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular control
(full range of motion)
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| Self-Myofascial Release | gentle pressure breaks up knots in muscle and helps release unwanted tension (autogenic)
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| Static Stretching | passively taking a muscle to the point of tension and holding for at least 30 seconds (autogenic)
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| Active-Isolated Stretching | uses agonists and synergists to dynamically move joints into a range of motion (reciprocal)
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| Dynamic Stretching | uses force production and momentum to move joints through a full range of motion (reciprocal)
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| Which form of flexibility training includes self-myofascial release and static stretching? | corrective flexibility (phase 1)
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| Which form of flexibility training includes SMR and active-isolated training? | active flexibility (phases 2, 3, and 4)
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| Which form of flexibility training includes SMR and dynamic stretching? | functional flexibility (phase 5)
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| Pyramid Set | increasing or decreasing weight with each set
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| Superset | performing two exercises in rapid succession with minimal rest in between
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| Drop-set | performing a set to failure, remove small percentage of load, continue with set
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| Circuit Training | 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? | peripheral heart action
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| What is a split routine? | breaking the body up into parts to be trained on separate days
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| Vertical Loading | performing exercises on the OPT template one after the other, vertically down the template
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| Horizontal Loading | performing all sets for an exercise or body part before moving onto the next
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| Resistance Exercises in the Stabilization Level (phase 1) consist of: | 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: | 2/0/2 tempo
moderate to heavy weight
low to moderate reps
full range of motion
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| Resistance Exercises in the Power Level (phase 5) consist of: | explosive tempo
light weight
moderate reps
full range of motion
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| Stage Training | progressive cardio training that ensures continual adaptation and minimizes the risk of overtraining and injury
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| Stage 1: | 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: | for individuals with low to moderate cardio fitness ready to train at higher intensities
uses HR zone 2 intervals, with zone 1 for recovery
1:3 work/rest ratio, progressing to 1:2 and eventually 1:1 work/rest ratio
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| Stage 3: | for advanced excercisers with moderately high cardio fitness levels; increases capacity of energy systems needed at the power level
uses HR zones 1, 2, and 3
once per week is adequate, with Stage 2 and Stage 1 days needed to avoid overtraining
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| Core Exercises in the Stabilization Level (phase 1) involve: | 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: | dynamic eccentric and concentric movements with full range of motion
improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency
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| Core Exercises in the Power Level (phase 5) involve: | full range of motion at functionally applicable speeds
improves rate of force production
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| What is the Drawing-in Maneuver? | drawing the navel toward the spine to recruit core stabilizers
(local stabilization system)
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| What is Bracing? | contracting abdominals, lower back, and glutes together to stabilize the trunk
(global movement system)
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| Training in a multisensory environment will | increase demand on the nervous system to activate the right muscles, at the right time, in the right plane of motion
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| What has been shown to improve both static and dynamic balance ability? | balance training performed for at least 10 minutes a day, 3 times a week, for 4 weeks
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| Balance Exercises in the Stabilization Level (phase 1) of training consist of: | 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: | dynamic eccentric and concentric movement of the balance leg with full range of motion
improves neuromuscular efficiency of the entire HMS
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| Balance Exercises in the Power Level (phase 5): | develops proper deceleration
transitions dynamic state to a controlled stationary position
reactive joint stabilization
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| What is the sequence for challenging proprioception from most stable to least stable? | Floor
Balance Beam
Half Foam Roll
Foam Pad
Balance Disc
Wobble Board
Bosu Ball
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| Eccentric | Force Reduction
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| Concentric | Force Production
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| Plyometric (reactive) Training | quick, powerful movements involving an explosive concentric contraction preceded by an eccentric action
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| Amortization (transition) phase | the transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements
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| Plyometric Exercises in the Stabilization Level include: | 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: | dynamic eccentric and concentric movement with full range of motion
improving dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency
repetition
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| Plyometric Exercises in the Power Level include: | entire muscle action and contraction -velocity spectrums
integrated, functional movements
improving rate of force production and optimal force production
explosive movement
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| Speed | stride rate x stride length
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| Agility | the ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
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| Quickness | ability to react and change body position with maximum rate of force production
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| General Adaptation Syndrome | how the body adapts and reacts to stress
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| What are the 3 stages of General Adaptation Syndrome? | alarm reaction, resistance development, and exhaustion
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| Alarm Reaction | the initial reaction to a stressor that activates protective processes in the body
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| Resistance Development | body increases functional capacity to adapt; once adapted, increased stress ks needed to produce a new response
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| Exhaustion | stressor is too much or lasting too long to handle, causing breakdown or injury
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| Principle of Specificity or Specific Adaptation to Imposed Demands Principle (SAID) | the body will specifically adapt to the type of demand placed on it
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| What are the three types of specificity? | mechanical, neuromuscular, and metabolic specificity
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| Mechanical Specificity | the weight and movements placed on the body
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| Neuromuscular Specificity | the speed of contractions and exercise selection
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| Metabolic Specificity | the energy demand placed on the body
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| The principle of progressive overload is | training stimulus must exceed current capabilities to elicit optimal physical, physiological, and performance adaptations
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| Periodization | dividing a training program into distinct periods, training different adaptations in each
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| Undulating Periodization | changing the OPT phase or acute variables daily or weekly to train multiple adaptations while still allowing for proper recovery
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| Intensity | exercise level of effort compared to maximal effort; write
ten as percentage of 1RM
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| Volume | the amount of physical training performed within a specific period of time
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| What is the FITTE principle? | Frequency
Intensity
Time
Type
Enjoyment
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| Frequency | the number of training sessions in a given time frame
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| Intensity | the level of demand that an activity places on the body
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| Time | the length of time an individual is engaged in an activity
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| Type | the type of physical activity being performed
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| Enjoyment | the amount of pleasure derived from a training session
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| High Volume (low intensity) adaptation provides: | increased muscle cross-sectional area
improved blood lipid serum profile
increased metabolic rate
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| Low Volume (high intensity) adaptation provides: | increased rate of force production
increased motor unit recruitment
increased motor unit synchronization
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| Signs of overtraining syndrome: | decreased performance
fatigue
altered hormonal states
poor sleeping patterns
reproductive disorders
decreased immunity
loss of appetite
mood disturbances
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