NCSF ch.7 (part 1/2)
Subjective Intensity
- When seeking to estimate subjective intensity during training systems or otherwise, the Borg scale can be used - anaerobic training sets should be performed at an RPE >14
Detraining is most pronounced for aerobic improvements; compromise occurs within 7 days...
-14 days off can result in a reduction of VO2max by 1 MET -Mitochondrial, hemoglobin, and capillary densities revert back to pre-training conditions -Cardiac output/stroke volume is reduced
Aerobic training is usually performed after resistance training...
-Aerobic training will deplete glycogen needed for the weightlifting segment -Aerobic training can thwart hypertrophy by limiting anabolic signalers -Lactate created by weightlifting is used as a fuel during aerobic work which can allow for higher workloads at the same RPE
Training duration
-Amount of time the participant is exposed to training stress; often measured by time-under-tension (only work periods count, not rest periods) -The client's capabilities, training intensity, and time availability must be considered
Exertional rhabdomyolysis
-Breakdown and necrosis of skeletal muscle with subsequent release into circulation -Caused by excessively intense and high-volume training with inadequate rest; higher temperature environments and dehydration increase risk -Increased prevalence due to cultural excitement surrounding extreme training programs
Superset and Tri-set Systems
-Challenges metabolic fitness and are common in high-intensity training (HIT) programs referred to as rounds -Both can be performed over a variety of repetition schematics or defined time segments
Performance (sport-specific) warm-ups
-Duration can reach 15-20 mins (general movements followed by neural preparation) -Example: jumping rope for 3 mins → mobility drills → muscle activations drills → moderate-intensity ballistics with 5-10% of training intensity
Recovery period
-Duration of time in between exercise sessions; allows for energy system replenishment and adaptations to occur -Allow 48 hours between intense or high-volume resistance training sessions
General warm-up
-Gross motor activation via basic movements such as jogging, jumping rope or cycling -Can last 5-10 mins depending on training intensity
older adults (age)
-Loss of muscle mass, or sarcopenia, can greatly reduce function -Older adults show as much as 40% lower power output measures, fatigue faster, and lose mobility due to connective tissue changes -The risk for falls and bone fractures increases with age-related losses in speed, flexibility, stability, and balance
Exercise order
-Major needs and limitations often dictate order
Training volume
-Measure of work performed during an exercise bout, includes the intensity and either the frequency or duration of movement
Exercise selection
-Must select exercises which best reflect the needs analysis; each activity must match a specific need or goal -Need for skill acquisition as well as client-specific limitations and interests must be considered
Priority System
-Perform exercises for deficient muscle groups or health limitations at the beginning of each session to ensure they receive adequate attention with maximal energy availability -good for new/ returning clients
Circuit Training System
-Popular due to time-saving aspects, potential for high caloric expenditure, tolerable resistance levels across the whole body, and relatively short workout durations -Up to 15 exercises (often 1-2 for each major muscle group) are performed for a predefined time period or repetition range in sequential fashion with only transitional rest between lifts -most appropriate training system to decrease one's risk for metabolic syndrome
Negative Set System
-Popularized by early strength athletes to maximize force output and overcome training plateaus -The eccentric phase is performed using 110-130% of maximum, followed by a spot-assisted concentric phase -Using negative sets may not be appropriate for all clients due to the benefit-to-risk ratio
gender (women)
-Relatively lower quantities of lean mass among females as well as hormones dictate differences between the sexes (men have 10-15x the testosterone levels of females) -Females are just as receptive to resistance training as men; those prone to greater changes possess a hormonal predisposition towards muscularity
Periodization
-Represents the concept that the body adapts more efficiently when adaptations are strategically built upon each other -Reflects a logical method of organizing training into sequential phases and cyclical time periods -Reflects a logical method of organizing training into sequential phases and cyclical time periods
hypertrophy training
-Requires training to volitional failure, using high volume with limited rest periods to force muscle growth; hypertrophic responses generally take >4 weeks (neural adaptations occur first)
children and adolescents (age)
-Safe resistance training in the form of simulated play does not stunt growth or cause any negative physical issues (many play activities place more stress on bone than resistance training) -Body weight exercises using pushing, pulling, climbing, and ballistic activities in play-based programs are encouraged and well-received -Children do well using short-burst activities rather than continuous work
Pyramid System
-The original full pyramid system was used by bodybuilders to promote hypertrophy, but included too many sets to be practical during personal training sessions -Half pyramids (first half) are more practical and allow for increasing loads with decreasing rep schemes over 3-5 sets; provides a hypertrophy and strength stimulus
Rest intervals
-Time periods between physical effort that influence energy system contribution, recruitment capacity, subsequent performance and training adaptations -Have an impact on the total repetitions and intensity of each set -training intensity and activity type dictate appropriate work-rest ratios
Drop/Strip Set System
-Used for hypertrophy and maximizing muscle recruitment -Each set is performed for a designated number of reps or to volitional failure -2-3 sets of the same exercise are commonly performed in a row - with only the time it takes to drop or "strip" the weight down serving as transitional rest between efforts
Specific warm-up
-Utilizes actions and musculature to be used during activities that reflect the client's goal -Specific muscles and neural patterns are primed for maximal intensity effort
Lactate Tolerance System (metabolic conditioning)
-developed by using a group of exercises that must all be performed for a certain number of reps in the shortest time possible (with proper form) -Works well for highly-conditioned clients and athletes -Rest periods (duration and quantity) depend on the client's ability to recover and "tolerate" metabolic discomfort
cool downs
-function to bring the body back down to a resting homeostatic state -Should take place immediately after exercise and include low-intensity, rhythmic, large-muscle activities through a full ROM
If simply working on caloric expenditure and weight loss...
-lift first and perform cardio after so that each energy system is worked in the correct order to limit fatigue -Aerobic work first limits weightlifting efforts but not the reverse -Aerobic work after lifting can liberate energy byproducts from muscle and improve recovery
Training intensity
-predicts adaptations more than any other program component -Indicates training duration and frequency as well as rest/recovery needs
two factors that determine appropriate intensity for application in a program
1. client's physical aptitude and safety 2. energy system utilized
recommended session order of training
1. warm up 2. mobility 3. neural readiness 4. ballistic activities 5. intermittent resistance training 6. anaerobic metabolic training 7. aerobic training 8. dynamic stretching 9. static stretching
An average adult female's maximal total body strength is ____ less than the average male's
40%
Upper body capacity of females is...
55%
lower body capacity of females is...
75%
Overtraining
Excessive exercise can push the body to experience a cumulative overstress effect, called non-functional overreaching
Functional warm-up
Focuses on therapeutic actions, injury prevention, proprioception, and improved movement economy (usually includes working on problem areas)
strength training goals
Maximize multi-joint loading capabilities Increase total force output Enhance central-peripheral stability Improve kinetic-chain proficiency Improve nervous system proficiency (motor unit recruitment, firing rate, and synchronicity)
PRICE ac
Protect, Rest, Ice, Compress, Elevate
shoulder impingement can occur due to..
Repeated overhead lifting or improper lifting technique, Shoulder joint instability, Excessive pushing exercises without enough pulling which pulls the shoulders forward, Rotator cuff and scapular stabilizer weaknesses, Posterior capsule tightness, Postural distortions
Detraining from resistance training causes (after 3 weeks)..
a reduction in muscle mass and size, increased capillary and mitochondrial density, increased bf, increased aerobic enzyme with concurrent reduction in anaerobic enzyme concentrations, loss of muscle strength and power, and a reduction in neuromuscular efficiency
Contrast set
a strength-based lift using near maximal loads (conditioning set) performed in a controlled manner, immediately followed with a replicating movement using very low loads at maximal speeds -Maximizes fast-twitch fiber recruitment, improves power, and challenges dynamic stability
overload principle of exercise
a training stress that challenges a physiological system above the level to which it is accustomed
Aerobic exercise develops CRF via..
adaptations that promote the efficiency of the heart, lungs, and vascular system
Combination exercises
are sometimes confused within this category, but by definition they are single movements which combine two exercises into one - such as a lunge with rotation; they are only feasible if the transition point between the two actions allows for continual movement from one to the other
rest (PRICE)
avoid painful activities involving the injury site
hypertrophy training usually occurs
between 70-85% of the RM
A week of rest from an intense anaerobic training program...
can actually serve to improve performance; after this period however, the body begins to decline in its capabilities
Detraining effects...
can be minimized during periods of low total training volume by increasing the training intensity during each bout
Overtraining syndrome
caused by an intolerable accumulation of training stress resulting in systemic inflammation combined with physical/psychological symptoms that can reduce performance for >2 months
Overtraining syndrome (OTS)
causes a severe reduction in performance due to hormonal, immunological, neurological, and psychological disturbances; can last for months
Complex set
combines a heavily-loaded conditioning set followed by a rest period, then a plyometric or ballistic that employs the same muscle groups (e.g., heavy back squat and sprint) -The rest periods between actions can vary, generally 3-5 minutes, up to 12 minutes; the object is to have the heavy initial lift prime the nerves and motor units (conditioning set potentiation) used in the second action to maximize neural excitation for increased power output
Concurrent weightlifting with aerobic training
differing changes in enzyme/hormone activity, muscle fiber activation patterns, and muscle physiology (e.g., mitochondrial/capillary density)
elevation (PRICE)
elevation above the level of the heart immediately following an injury helps to minimize the amount of swelling and pain
Anaerobic training adaptations have better residuals than aerobic..
exhibiting a slower reversal rate
Lower back pain
experienced by an estimated 90% of adults; caused by conditions that impact bones, nerves, muscles, vertebral discs or tendons of the lumbar spine
anaerobic endurance is affected by...
exposure to long durations of resistive stress, muscle strength, neural efficiency, aerobic capacity, and anaerobic energy systems efficiency
specificity principle of exercise
for a desired adaptation to occur in the body, stress must be appropriately and specifically applied
the goals of resistance training categories
function of physical readiness, anaerobic endurance, hypertrophy, strength, and power
If aerobic benefits are the primary goal...
get adequate aerobic work volume and use resistance training in a complementary fashion to enhance movement and metabolic economy
Quantity of training sessions per week...
has a major impact on adaptations and the risk for overtraining syndrome
The inclusion of resistance training...
has the greatest impact on body composition (aerobic exercise + RT + caloric control)
dehydration increases the risk for...
heat cramps, heat exhaustion, and heat stroke
common causes of sprains and strains
heavy lifting, joint instability, poor lifting mechanics, muscle imbalance, inadequate warm-up, overstretched tissue, overuse, rapid directional changes
circuit system benefits
high caloric expenditure, use of tolerable resistance, and allows for effective use of time
neural training
high intensity, short duration
women who show larger than average increases in mass may possess..
higher than normal anabolic hormone levels, a high testosterone to estrogen ratio, genetic predisposition towards muscularity, and a greater tolerance to resistance exercise
Maximal strength/power →
hypertrophy → anaerobic capacity → aerobic
protection (PRICE)
immediately following an injury, it is important to protect the injured body part from further damage
benefits of warming up
increased neural sensitivity and transmissions peed, greater ROM, increased oxygen and blood delivery, increased enzymatic and metabolic activity, and heightened muscle temp.
the principle of overload can be applied by manipulating various training components such as...
intensity, duration and volume, frequency, rest intervals, and exercises performed
ballistics
involve maximal concentric acceleration but may or may not necessarily involve a rebound phase (e.g., high box jump) - a plyometric uses a ballistic contraction with rapid stretch-shortening, a ballistic exercise is any that uses a ballistic contraction
plyometrics
involve repeated, rapid lengthening and contracting of muscles and includes an amortization (or rebound) phase of <0.3 sec (e.g., depth jump)
Cold tissue experiences (non warmed up)
limits to range of motion (ROM), activation patterns, metabolism, and force production
aerobic training work: rest ratios
low 1:1 high 1:3
anaerobic training work: rest ratios
low 1:3 high 1:12
compression (PRICE)
means of reducing swelling and excessive bleeding in the injured area
Training systems
methods used to strategically exploit different categories of stress to emphasize specific adaptations in strength, power, hypertrophy, or metabolic efficiency
muscular training
moderate to moderately high intensity, moderate duration
metabolic training
moderately low to low intensity, near to maximal duration
strains impact ___, while spraims impact ___
muscle tissue; joints
___ adaptations all depend on the intensity and duration of training
neural, muscular, and metabolic
serious consequences of exertional rhabdomyolysis
organ damage, severe ischemia, cardiac arrhythmias, and even death
Superset
perform one set of a given exercise immediately followed by a different exercise, with only transitional rest; allows for greater total workloads and can serve many program goals
parasympathetic overtraining symptoms
performance decrements, easily fatigued, depression, sleep undisturbed, constant weight, decreased HR, good recovery capabilities, associated with aerobic activity
sympathetic overtraining symptoms
performance decrements, easily fatigued, restlessness, disturbed sleep, weight loss, high resting heart rate, delayed recovery, associated w anaerobic activity
Warm-up
period of preparation for physical activity characterized by gradual increases in heart/respiratory rate, metabolism, and body temperature
benefits of a cool down
prevention of blood pooling, the maintenance of cardiac output, reduction of muscle lactate and stress hormones, reduce risk for heart problems, and improved overall recovery
supercompensation curve
reflects a period of time when work capacity/performance is acutely elevated; periodization organizes phases so that these effects are built upon each other
Shoulder impingement syndrome
rotator cuff tendons contact the outer end of the scapulae where the clavicle attaches (acromion) and become inflamed/swollen allowing entrapment
volume equation
sets x reps x weight
Non-functional overreaching
short-term detriment in performance as a result of increased training stress, which may take several days or a few weeks to restore
Tri-set
simply adds a third exercise at the end of a superset; must consider potential fatigue of prime movers/stabilizers - order should reflect mass and load involved
progression principle of exercise
stress applied must continually be perceived as new for any physiological system to adjust
Sprain
stretching/tearing of a ligament, tough bands of tissue that connect two bones together at a joint, often reducing joint stability and function -Cause immediate localized pain, swelling and immobility; they also take longer to heal due to limited blood supply
Strain
stretching/tearing of a muscle or tendon; occurs when muscles are stretched beyond their limits, forced to contract too strongly, or overused
If a person is injured during exercise..
the Exercise Professional should file an incident report, document the injury, and document a list of witnesses
ice (PRICE)
the application of ice or cold to the injured body part reduces inflammation
Repetition Maximum (RM)
the most amount of reps one can perform at a specific weight
Resistance training (RT) can help prevent...
the onset of age-associated muscle loss (sarcopenia) and age-related functional decline
power training
uses two distinct categories (plyometrics and ballistics)
If anaerobic benefits are the primary goal...
weightlift first during each session and work on cardiovascular improvements afterward via intermittent, short-interval conditioning drills
