Unit 7: Programming Considerations

What are the principles of exercise program designing?

-Progressive preparation: acclimating the body to more challenging levels -Energy continuum: the predominant energy system used to fuel the work -Exercise selection: type of exercise of modality selected -Periodization: phasic adaptational-based system used to maximize desired responses -Exercise order: sequence of exercises -Training frequency: number of exercise bouts per week -Training duration: length of time engaged in physical effort -Training intensity: level of effort performed relative to capabilities -Rest periods: duration of time between each physical effort -Training volume: quantity of total work performed -Recovery periods: duration of time between exercise sessions

What are the fundamental principles of exercise?

-Specificity: for a desired adaptation to occur in the body, stress must be appropriately and specifically applied -Overload: a training stress that challenges a physiological system above the level to which it is accustomed -Progression: stress applied must continually be perceived as new for any physiological system to adjust

Longevity of common residual training effects:

-aerobic endurance effects: 30 +/- 5 days -maximal strength effects: 30 +/- 5 days -anaerobic endurance effects: 18 +/- 4 days -strength endurance effects: 15 +/- 5 days -maximal speed effects: 5 +/- 3 days

Aerobic training is usually performed after resistance training because:

-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 -the higher the intensity, the lower the possible training duration

What are some sample tri-sets?

-beginner: seated floor reach -> body squats -> side raise -intermediate: step-ups -> push-ups -> abdominal crunch -advanced: pull-ups -> lunge -> body dips

What factors should you consider when creating a safe training environment?

-client's acute condition: hydration, mental distraction, illness, hypoglycemia, excess fatigue, postural adjustments, etc. -environmental temperature and humidity -establishing a clear work space (e.g., no dumbbells or equipment to trip over) -equipment operating condition -proper supervision (e.g., spotting, verbal or tactile cues, correct equipment use)

What are common plyometric exercise categories?

-depth jumps -box jumps -in-place jumps -upper/lower body rebounds

Recovery Period

-duration of time in between exercise bouts; allows for energy system replenishment and adaptations to occur -inadequate recovery increases the risk for injury, illness, and overtraining; excess recovery limits fitness improvements

What factors is anaerobic endurance affected by?

-exposure to long durations of resisting stress -muscle strength -neural efficiency -aerobic capacity -anaerobic energy systems efficiency (glycolytic pathway)

Functional warm-up

-focuses on therapeutic actions, injury prevention, proprioception, and improved movement economy (usually includes working on problem areas) -sample functional warm-up in circuit format: Phase One: low-level aerobic activities +examples: walking, biking, marching +duration: 3 minutes Phase Two: rotator cuff activities +examples: internal, external rotation with resistive bands +durations: 2-4 sets Phase Three: abdominal activities +examples: crunch, physioball reverse curl-up +duration: 2-4 sets Phase Four: low back activities +examples: bridging, back extensions +duration: 2-4 sets -Functional warm-up circuits: Circuit 1 (2x): good morning (12) step back with OH reach (6/side) lateral squat (6/side) Circuit 2 (2x): good morning with IYT reach (9) reverse lunge with rotation (6/side) lateral ground sweeps (6/side)

What are the adaptation categories that the goals of resistance training fall under?

-function or physical readiness (general preparation) -anaerobic endurance -hypertrophy -strength -power each desired adaptation requires specific types of stress for its attainment

What are the different types of warm-ups?

-general warm-up -specific warm-up -performance (sport-specific) warm-up -functional warm-up

General warm-up

-gross motor activation via basic movements such as jogging, jumping rope, or cycling -can last 5-10 minutes depending on training intensity

Dehydration increases the risk for:

-heat cramps -heat exhaustion -heat stroke

What are the goals of anaerobic endurance training?

-improved neural/movement competency (motor rehearsal) -align strength balance across joints -improve mobility -increase time-under-tension across activation segments -improve metabolic conditioning -increase total work per time segment

Performance (sport-specific) warm-up

-includes actions and neural patterns to improve performance in a particular sport or activity -duration can reach 15-20 minutes (general movements followed by neural preparation) example: jumping rope for 3 minutes -> mobility drills -> muscle activation drills -> moderate-intensity ballistic with 5-10% of training intensity

What are the goals of power training?

-increase fast-twitch fiber firing rate and recruitment -improve force coupling/energy transfer rate -enhance movement economy through neural efficiency -develop optimal acceleration-deceleration balance -improve reactive stability across central and peripheral systems

What are the benefits of a warm-up?

-increased neural sensitivity and transmission speed -greater movement economy and range of motion -increased oxygen and blood delivery -increased enzymatic and metabolic activity -heightened muscle temperature

What training components can be manipulated for the principle of overload to be applied?

-intensity -duration and volume -frequency -rest intervals -exercises performed

Power Training Guidlines

-intensity: 30-50% 1RM (glycolytic) or 60-90% 1RM (CP) -frequency: 2-4x/week -volume: varied by activity (moderate) -mode: olympic lifts, ballistics, plyometrics -reps: 2-5 (CP) 8-20 (glycolytic) -rest interval: 30-240 seconds -endocrine: GH, testosterone, epinephrine

General fitness training guidlines

-intensity: 50-70% 1RM (glycolytic) -frequency: 3-5x/week -volume: 30-36 sets/day -mode: multiple modality -reps: 8-20 -rest interval: 30-60 seconds -endocrine: limites GH, testosterone, adrenal hormones

Anaerobic Endurance Training Guidelines

-intensity: 50-70% 1RM (glycolytic) -frequency: 3-5x/week -volume: 30-45 sets/day -mode: multiple modality -reps: 12-25 -rest interval: short as tolerates -endocrine: minimal GH, epinephrine

Hypertrophy Training Guidelines

-intensity: 70-85% 1RM (glycolytic) -frequency: 4-6x/week -volume: high (30-40 sets/day) -mode: compound and isolated lifts -reps: 8-12 (8-10 high anabolic) -rest interval: 30-60 sec (up to 90 sec) -endocrine: testosterone, GH, cortisol, epinephrine, IDG-1

Strength Training Guidelines

-intensity: 75-95% 1RM (phosphagen/glycolytic) -frequency: 3-5x/week -volume: low (18-30 sets/day) -mode: cross joint lifts -reps: 3-5 (nervous), 6-10 (muscle) -rest interval: glycogen 60-90 sec, phophagen 2-5 min -endocrine: GH, testosterone

What are the goals of strength training?

-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)

Training Volume

-measure of work performed during an exercise bout, includes the intensity and either the frequency or duration of movement -for weightlifting, it combines the sets, reps, and loads lifted: volume = sets x reps x weight

What are the general fitness training goals?

-movement competence for biomechanical foundations -proper activation -improved central stability, peripheral stability, and range of motion

Exercise selection

-must select 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

What are the positive adaptations and benefits of resistance training?

-nerve: improved recruitment, synchronicity, responsiveness and firing rate -muscle: fat-free mass maintenance, hypertrophy, improves tissue quality -connective tissue, including bone: increased strength and mass, enhanced bone mineral density (BMD), improved tissue quality -cardiovascular system: improved metabolic efficiency, increased capillary density, stroke volume, and vascular health (shear stress/eNOS production) -metabolic system: improved cell efficiency, enhanced byproduct management, mitochondria proliferation -endocrine system: improved insulin sensitivity, heightened anabolic affinity (hormones and receptors), attenuated catabolic activity

What are the benefits of a cool down?

-prevention of blood pooling -the maintenance of cardiac output via venous blood return to the heart -reduction of blood/muscle lactate and stress hormones -reduced risk for cardiac irregularities or dangerous event -improved overall recovery

What are the popular training systems?

-priority -pyramid -superset -contrast -complex -drop set -circuit -lactate tolerance -negative set

What are the goals of hypertrophy training?

-promote protein synthesis -increase loading capabilities to moderate-heavy (70-85% 1RM) -optimize total muscle balance -improve endocrine adaptations -enhance the glycolytic pathways

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 -allows adaptation residuals to be strategically built upon each other for maximal gains over time

Rest Intervals

-time period between physical effort that influence energy system contribution, recruitment capacity, subsequent performance and training adaptations -training intensity and activity type dictate appropriate work-rest ratios

Training Intensity

-training intensity predicts adaptations more than any other program component

The magnitude of progressions employed in a training program will be influenced by several factors, including:

-training tenure (experience) -genetic potential -current physical condition -nutrition and recovery

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 example: bench press warm-up 12 reps - 65% 1RM 10 reps - 70% 1RM 8 reps - 77.5% 1RM work sets: 3 x 6 reps - 82.5% 1RM

What are some sample contrast sets?

-weighted back squat superset with jump squats -bench press superset with medicine ball chest press -dumbbell pull-overs superset with medicine ball chop rebounds

What two factors determine the appropriate intensity for application in a program?

1. Client's physical aptitude and safety: excessive exercise may cause injury or psychological barriers 2. Energy system utilized: each system has different fatigue rates, as well as intensities and durations that can be employed; any mismatch will impede goal attainment

What is the recommended program selections?

1. General warm-up 2. Mobility training 3. Neural readiness 4. Ballistic activities (phosphagen) 5. Intermittent resistance training (phsophagen, glycolytic) 6. Anaerobic metabolic training (glycolytic, aerobic) 7. Aerobic training (aerobic) 8. Dynamic stretching 9. Static stretching Exercise Order Example: 1. Power clean: fast, heavy, cross joint 2. Back squat: heavy, unstable, cross joint 3. Walking barbell lunges: unstable, difficult, cross joint 4. Dumbbell step up: cross joint, large muscle 5. SL RDL: unstable, dynamic but lighter 6. Calf raise: single joint, static

The rest periods between actions with contrast and complex sets can vary, generally _______ minutes, up to ______ 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.

3-5; 12

Common training frequency for health is ______ per week, fitness/performance goals require greater frequencies, such as ______ per week among bodybuilders.

3x; 6x

Selye's General Adaptation Syndrome

A tolerable upper limit for stress exists before the body reaches the exhaustion phase of Selye's General Adaptation Syndrome

If the goal is ANAEROBIC CAPACITY/METABOLIC FITNESS, what is the adaptation, energy system used, and emphasis?

Adaptation: metabolic Energy system: glycolytic system Emphasis: force-velocity capacity

If the goal is AEROBIC FITNESS, what is the adaptation, energy system used, and emphasis?

Adaptation: metabolic Energy system: oxidative system Emphasis: CRF/metabolic specificity

If the goal is HYPERTROPHY/STRENGTH BALANCE, what is the adaptation, energy system used, and emphasis?

Adaptation: muscular Energy system: glycolytic system Emphasis: time-tension

If the goal is POWER, what is the adaptation, energy system used, and emphasis?

Adaptation: neural Energy system: phosphagen system Emphasis: velocity-force

If the goal is MAXIMAL STRENGTH, what is the adaptation, energy system used, and emphasis?

Adaptation: neuromuscular Energy system: phosphagen system Emphasis: maximal force

What are the recommended work-to-rest ratios based on training intensity?

Aerobic Training - 1:1 to 1:3 Anaerobic Training - 1:3 to 1:12 low intensity 1:1 <-----------> 1:12 high intensity ratio definition - work:rest

____________ tissue experiences limits to range of motion, activation patterns, metabolism, and force production.

Cold

__________ pyramids are more practical and allow for increasing loads with decreasing rep schemes over 3-5 sets; provides a hypertrophy and strength stimulus.

Half example: 12 x 100lbs -> 10 x 115lbs -> 8 x 130lbs -> 6 x 140lbs

What is the problem with too low or too high training frequencies?

Low training frequency: too low a training frequency will not offer adequate exercise stress, resulting in limited benefits High training frequency: too high a training frequency will likely cause overtraining-related problems

Metabolic System Continuum

Phosphagen System (ATP-CP) 1-10 sec force production is at its greatest Glycolytic Pathway 11-20 sec (early stage) high force production can be achieved prior to lactic acid build-up >30 sec (later stage) training enhances local muscular endurance 60-90 sec near-max level encourages improvements in anaerobic capacity Aerobic (oxidative) Metabolism ~180 sec accounts for prolonged work; higher intensities can require energy contribution from the anaerobic system

Explain how overload effects improvement

Physical fitness level with overload x1: initial improvement in physical fitness level but lack of new overload causes little change Physical fitness level with constant overload: continued improvement in physical fitness level due to progressive overload

What is an example of a drop set?

Set 1: 110 lbs; 12 reps; 60 sec rest Set 2: 120 lbs; 10 reps; 60 sec rest Set 3: 130 lbs; 8 reps 60 sec rest Set 4: 130 lbs x 8 -> 120 lbs x 10 -> 110 lbs to failure

What is the difference in the training intensities and desired outcomes between strength/power, hypertrophy, and endurance

Strength/power is low reps and high maximal power output Hypertrophy is moderate reps and moderate power output Endurance is high reps and low power output

Heat Stroke symptoms and treatment

Symptoms: -absence of sweating -pulsating headache -hot, red, dry skin -high blood temp: >130º -nausea or vomiting -strong, rapid pulse -confusion -convulsions -may lose consciousness Treatment: 1. dial 911 2. take action to cool victim by any means; place victim in a cool area, wrap in wet towel, sponge victim with cool water

Heat Exhaustion symptoms and treatment

Symptoms: -faint or dizzy -headache -profuse sweating -irritability -weak, rapid pulse -shallow breathing -pale, cool, clammy skin -nausea or vomiting -muscle cramps Treatment: 1. have victim lie down in a cool shaded or air-conditioned area 2. drink water if victim is conscious 3. use caution when victim stands up, apply cold compresses

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

The thoughtful interaction of exercise programming principles can create ________________-specific stress for effective goal attainment.

adaptation

Cool downs should take place immediately ___________ exercise and include low-intensity, rhythmic, large-muscle activities through a full range of motion.

after

What is the goal of a superset for fitness/caloric expenditure?

any combination can be used as long as it is consistent with goals example: tricep dips and bicep curls

The inclusion of resistance training has the greatest impact on _________________.

body composition aerobic exercise + resistance training + caloric control

Overtraining Syndrome

caused by an intolerance accumulation of training stress resulting in systemic inflammation combined with physical/psychological symptoms that can reduce performance for >2 months

What is the goal of a superset for strength?

combined opposing muscle groups or lower and upper body exercises so that prime movers/stabilizers do not become fatigues from the initial set example: back squat and seated row

Complex Set

combines a heavily-loaded conditioning set followed by a rest period, then a plyometric or ballistic that employs the muscle groups (e.g., heavy back squat and sprint)

What is the goal of a superset for hypertrophy?

combines two exercises targeting the same muscle groups to stimulate greater fiber recruitment example: bench press and push-ups

Training intensity indicates training _____________ and ______________ as well as rest/recovery needs.

duration; frequency

If training across the metabolic continuum in a single workout, programmatic order should reflect the _____________ systems and relative ________________.

energy; intensity

Contrast sets maximizes _______________ fiber recruitment, improves ____________, and challenges _____________ stability.

fast-twitch; power; dynamic

Tri-sets challenge metabolic fitness and are common is _________________ programs referred to as rounds.

high-intensity training (HIT)

Aerobic exercise _______________ cardiorespiratory health and lifespan; anaerobic training (sprinting and lifting) has a much greater impact on ____________ capacity.

improves; functional

Resistance training ______________ flexibility and range of motion when performed through full ranges.

increases

Neural, muscular, and metabolic adaptations all depend on the ______________ and _____________ of training.

intensity; duration neural training (high intensity, short duration) -> muscular training (moderate to moderately high intensity, moderate duration) -> metabolic training (moderately low to low intensity, near to maximal duration)

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)

Training Systems

methods used to strategically exploit different categories of stress to emphasize specific adaptations in strength, power, hypertrophy, or metabolic efficiency

major _____________ and _______________ often dictate exercise order.

needs; limitations

Priority systems are good for ________ or ________ client, or those returning to exercise.

new; novice

Proper application if the principle of _____________ helps the client surpass or avoid training plateaus.

overload

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 often used during the general fitness/preparation phase of training

Superset

perform one set of a given exercise immediately followed by a different exercise, with only traditional rest; allows for greater total workloads and can serve many program goals.

Warm-up

period of preparation for physical activity characterized by gradual increases in heart/respiratory rate, metabolism, and body temperature

Training for improved power uses two distinct categories: _________________ and _______________.

plyometrics; ballistics

Resistance training can help ___________ the onset of age-associated associated muscle loss (sarcopenia)

prevent

Failure to follow proper protocols can be considered __________________; knowledge of proper _____________ and ______________ techniques is crucial during resistance training.

professional negligence; form; spotting

Proper application of the principle of _______________ maintains client safety and optimizes goal attainment over time.

progression

Training Frequency

quantity of training sessions per week; has a major impact on adaptations and the risk for overtraining syndrome

The 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

Both supersets and tri-sets can be performed over a variety of ______________ schematics or defined __________ segments.

repetitions; time

Hypertrophy Training

requires training to volitional failure, suing high volume with limited rest periods to force muscle growth; hypertrophic responses generally take >4 weeks (neural adaptations occur first)

One of the exercise professional's most important jobs is to make sure all participants remain ___________ when engaged in supervised physical acitivity.

safe

The needs analysis is based on ____________ and ____________ to provide the information for program development based on adaptation needs.

screening; testing

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

Resistance training aimed at improving total body ____________ reduced the risk for premature bone loss and can prevent the development of osteoporosis.

strength

Desired adaptive responses associated with training are referred to as _______________.

supercompensation

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

Drop/Strip Set

used for hypertrophy and maximizing muscle recruitment 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 each set is performed for a designated number of reps or to volitional failure; they are sometimes added to the end of pyramid

Cool Downs

warm-ups progressively prepare the body for activity; cool downs function to bring the body back down to a resting homeostatic state