CPT Chapter 11
Beginner Agility Drills
-15-30 seconds -uses the glycolytic system
Resistance Sets Recommendations
-2-4 sets for most adults to improve strength and power -a single set can be effective, especially among older and novice clients -<=2 sets are effective in improving muscular endurance
Resistance Training Intensity Recommendations
-60-70% 1-RM (moderate-to-vigorous intensity) for novice to intermediate exercises to improve strength -experienced strength trainers can gradually increase to greater than 80% 1-RM to improve strength -40-50% 1-RM for older individuals beginning exercise, also may be beneficial for improving strength in sedentary individuals beginning a program -<50% 1-RM to improve muscular endurance -20-50% 1-RM in older adults to improve power
Resistance Repetitions Recommendations
-8-12 reps to improve strength and power in most adults -10-15 reps to improve strength in middle-aged and older adults starting exercise -15-25 reps to improve muscular endurance
Intermediate Agility Drills
-<10 seconds -uses the phosphagen system
Neuromotor Exercise Recommendations
->=2-3 days a week for >=20-30 minutes -should be exercises that involve motor skills (balance, agility, coordination, and gait), proprioceptive exercise training, and multifaceted activities (tai chi and yoga)
Flexibility Exercise Recommendations
->=2-3 days a week with daily being most effective -stretch to the point of feeling tightness or slight discomfort -hold static stretch for 10-30 seconds or longer for older adults -hold PNF stretches for 3-6 second light-to-moderate contraction followed by 10-30 seconds assisted stretch -reasonable target is to perform 60 seconds of total stretching time for each flexibility exercise -repetition of each exercise 2-4 times is recommended
Speed Drill Tips
-body position or lean (maintain a slight forward lean during the acceleration phase and transition to a more vertical position with top speed to facilitate hip and knee extension for stride length) -head position (assume a relaxed, neutral position) -arm action (drive from shoulder and not elbows, short strokes *pumping actions* are utilized during the acceleration and deceleration phases and long strokes are utilized during top speed and sustained speed phases, relax the hands an maintain an open hand position) -leg action (at toe-off, kick upward explosively and directly under the buttocks while simultaneously driving the knee forward and upward until the thigh is parallel to the ground, the foot then swings below the knee, moving to a fully extended knee position while maintaining a dorsiflexed ankle position)
Standing Balance Exercises
-clock exercise -perform various leg activities while stadning (heel raises, toe raises, etc) -spelling exercise with legs
Plyometric Advanced Guidelines
-considerable experience -120-140 contacts per session
Forward Jumps/Hops Agility-Ladder/Hurdle Drills
-double foot (jumps) -jumping jacks (side-straddle jumps) (both feet inside one rung, then on either side of the following rung) -hopscotch -single foot (hops)
Lateral Jumps/Jops Agility-Ladder/Hurdle Drills
-double foot (jumps) -single foot (hops) -crossovers (moving left-to-right, start with one foot in each rung [left in 1st rung and right in 2nd rung] then jump laterally, moving left foot into the 3rd rung and keeping right foot in the 2nd rung, jump and move right foot into 4th rung and left foot remains in 3rd rung, repeat
Resistance Exercise Recommendations
-each major muscle group should be trained on 2-3 days per week -multijoint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for adults -single-joint exercises targeting major muscle groups may also be included in a resistance-training program, typically after performing multijoint exercises for that particular muscle group -rest intervals of 2-3 minutes between each set of reps
Active vs Passive Recovery
-evidence that an active recovery is superior to passive recovery -continued blood flow to the skeletal muscle best promotes the resynthesis of creatine phosphate and glycogen stores; it also facilitates the removal of protons -active recovery bouts of very light intensity (<50% of MHR) are optimal for decreasing lactate and proton levels
Load/Speed Training Program Design
-exercise selection for clients with athletic performance goals can include Olympic lifting, power lifting, plyometrics, speed work, and drill for agility, coordination, and quickness -during this phase, muscular, flexibility, and neuromotor components should be periodically assessed to facilitate program design and to quantify training effectiveness
Balance Exercise
-fall incidence rates currently pose a serious health problem for older adults and can be reduced with balance improvement -it has been recommended that balance exercises be performed 3 days per week for 10-15 minutes each session
Load/Speed Training
-focus on application of external loads to movements to create increased force production to meet desired goals -integrate the 5 primary movement patterns through exercises that load them in different planes of motion and combinations -integrate functional training exercises to enhance postural stability and kinetic chain mobility to support increased workloads -programs should focus on adequate resistance training loads to help clients reach muscular strength, endurance, and hypertrophy goals -clients with goals for athletic performance will integrate exercises and drills to build speed, agility, quickness, and power
Movement Training
-focus on developing good movement patterns without compromising postural or joint stability -programs should include exercises for all 5 primary movement patterns in varied planes of motion -integrate functional training exercises to help clients maintain and improve postural stability and kinetic chain mobility
Functional Training
-focus on establishing/reestablishing postural stability and kinetic chain mobility -exercise programs should improve muscular endurance, flexibility, core function, and static and dynamic balance -progress exercise volume and challenge as function improves
Base Training
-focus on moderate-intensity cardiorespiratory exercise (RPE= 3 or 4), while keeping an emphasis on enjoyment -keep intensities below the talk-test threshold -increase duration and frequency of exercise bouts -progress to Fitness Training when the client can complete at least 20 minutes of cardio exercise below the talk test threshold
FITT for Training Recovery
-frequency- the number of days per week specifically devoted to recovery -intensity- personal trainers need to program a specific intensity to be performed for the active recovery bouts -time (duration)- can refer either to the recovery time between interval bouts or the duration of an entire recovery session -type- refers to either active recovery or passive recovery
Base Training Focus
-gradually increase exercise duration and frequency until the client is performing cardio exercise 3-5 days per week for a duration of 20 minutes or more. No cardiorespiratory assessments are recommended -the easiest method for monitoring intensity with clients during this phase is to use the informal talk test
In Motion Balance Exercises
-heel-to-toe walking along a 15-foot line on the floor (first with and then without a partner) -Excursion exercise -dribble a basketball around cones that require the client to change direction multiple times
Hops vs Bounds
-hops involve taking off and landing with the same foot while bounds involve the process of alternating feet during take-off and landing
Hold-Relax with Agonist Contraction
-identical to the hold-relax technique, except a concentric action of the opposing muscle group is assed during the final passive stretch to add to the stretch force. With this technique, the final stretch should be of greater magnitude primarily due to reciprocal inhibition and, secondarily, to autogenic inhibition. This PNF technique is considered the most effective since it utilizes both reciprocal and autogenic inhibition
Movement Training Program Design
-if movement assessments were conducted, any noted problems with form or technique may be addressed in this phase -once the 5 primary movements can be performed with proper form and controlled speed, external resistance may be applied for progressive muscle conditioning -it is essential that the external loads are increased gradually so that correct movement patterns are not altered during the performance of the exercises
ABC Drills
-improve leg mechanics for stride length and leg turnover. Perform 1-2 sets per 20-30 yards of each drill -during each of these drills, assume a slight forward lean, maintaining a rigid torso, but a relaxed head position A: High knees B: High Marches (high knees but kicking knee out before returning leg to ground) C: Butt Kicks
Plyometrics
-incorporates quick, powerful movements and involves the stretch-shortening cycle -should range from 1-3 workouts per week with recovery periods between workouts of 48-72 hours
Fitness Training Focus
-increased duration of session, increased frequency of session when possible, and the integration of exercise performed at and above VY1 to just below VT2
Low to High Intensity Plyometric Drills
***Lowest*** -Jumps in Place -single linear jumps -multiple linear jumps -multidirectional jumps -hops and bounds -depth jumps ***highest***
Advanced Agility Drills
-10-60 seconds -uses the glycolytic and phosphagen systems
Client Prerequisites for Load/Speed Training
-a foundation of strength and joint integrity -adequate static balance and dynamic balance -effective core function -anaerobic efficiency -athleticism (sufficient skills to perform advanced movements) -no contraindications for load-bearing, dynamic movements -no medical concerns that affect balance and motor skills
Self-Myofascial Release
-a technique that applies pressure to tight, restricted areas of fascia and underlying muscle in an attempt to relieve tension and improve flexibility -commonly done with the use of a foam roller
Hold-Relax PNF Stretch
-after a passive 1-second pre-stretch, the individual holds and resists the force provided by the personal trainer so that an isometric muscle action occurs for 6 seconds in the muscle group targeted for the stretch. Then, the individual relaxes the muscle group and allows a passive stretch force from the personal trainer (held for 30 seconds) to increase the ROM in the target muscle group. This final stretch should be of greater magnitude due to autogenic inhibition
Contract-Relax PNF Stretch
-after a passive 10-second pre-stretch, the individual pushes against the force provided by the personal trainer so that a concentric muscle action occurs throughout the full ROM of the muscle group targeted for the stretch. In other words, the personal trainer provides enough resistance to slightly counteract the individual's force of contraction, but not so much that he or she cannot move the joint through its ROM. Then, the individual relaxes the muslce group and allows a passive stretch force from the personal trainer (held for 30 seconds) to increase the ROM in the muscle group that was previously concentrically active. This final stretch should be of greater magnitude due to autogenic inhibition
Permanent Set/Permanent Deformation
-also called strain -the difference (or deformity) between the original resting length of the tissue and the new resting length, after being stretched beyond its elastic limit
Surface Balance Progressions
-alter the surface on which clients perform balance exercises, progressively increasing the difficulty (like foam pads or balance disks, or stability ball in place of chair for seated exercises)
Excursion Exercise
-alternating legs, lunge over a space that is separated by 2 lines of tape; progress to hopping or jumping back and forth across the space
Speed Drills
-arm squeeze and rear arm drive -arm squeeze and forward arm drive -arm squeeze and full cycles -ABC drills
Fitness Training Program Design
-as a general principle, intervals should start out relatively brief (initially about 30 seconds), with an appropriate hard-to-easy ratio of 1:3, eventually progressing to a ratio of 1:2 and then 1:1 -typically, the exercise load should be increased by no more than 10% per week -low zone 2 intervals should first be progress by increasing the time of each interval and then moving to a 1:1 work-to-recovery interval ratio. As the client progresses, intervals can progress into the upper end of zone 2 (RPE of 6) at a 1:3 work-to-recovery ratio, progressing first to longer intervals and then eventually moving to intervals with a 1:1 work-to-recovery ratio
Functional Training Focus
-as the client progresses to Movement training and Load/Speed training, it is important to still include functional training exercises in their workloads
Clock Balance Exercise
-balance on one leg (with other leg flexed at 45 or 90 degree angle); the personal trainer calls out a time and the client moves the non-support leg to the time called; alternate legs
Lateral Agility-Ladder/Hurdle Drills
-basic shuffle (both feet in each rung) -carioca
Movement Pattern Progression
-being with linear-forward movements and then progress to lateral, then backward, then rotational , and the crossover, cutting, or curving movements
Agility Drill Tips
-progress drills by increasing the speed of movement, complexity of tasks, and direction of movement, and by introducing resistance -drills can be predetermined to the client or reactive (client reacts to unexpected verbal or visual cues) -aim to progressively narrow the BOS to improve agility
Functional Training Program Design
-initially use primarily body weight or body-segment weight resistance, with a targeted focus on the muscles that support the spine -programming should begin by first promoting stability of the lumbar region through the action and function of the core. Once an individual demonstrates the ability to stabilize this region, the program should then progress to the more distal segments -adjacent to the lumbar spine are the hips and thoracic spine, both of which are primarily mobile. As thoracic spine mobility is restored, the program can target stability of the scapulothoracic region -finally, once stability and mobility of the lumbo-pelvic, thoracic, and shoulder regions have been established, the program can then shift to enhancing mobility and stability of the distal extremities
Arm Squeeze and Full Cycles
-integrate the 2 arm squeeze drills into full cycles -minimal torso rotation is allowable
Performance Training Focus
-integrating zone 3 intervals that push clients up to and beyond VT2, where efforts are of very high intensity (RPE= 7 to 10) and short duration
Speed and Agility Training
-involves the components of acceleration, deceleration, and balance and requires the client to control the COM over the BOS while rapidly changing body position -should range from 1-3 non-consecutive days a week and be performed early in the session to avoid fatigue -volume is determined by duration of time spent working in each energy system -minimum duration of 2-3 minute rest periods between repetitions to allow the exerciser to recover and produce maximal power for successive repetitions
Elastic Limit
-is reached when a tissues is stretched beyond the point where it can return to its normal length after the tensile force is removed
Lower-Body Plyometric Drills
-jump in place -jumping jacks -alternating push-off (using box and jumping to switch feet on box) -single linear jump (have rest between jumps) -standing long/vertical jump (little to no rest between jumps) -single front/lateral box jump (jumping to either move forward or to land on a box) -multiple linear jumps (no rest) -tuck jump -front/lateral cone jump -multidirectional jump -hexagon drill -diagonal cone jump
Plyometrics Jumps, Hops, and Bounds
-jumps in place -single linear jumps or hops -multiple linear jumps or hops -multidirectional jump or hops -hops and bounds -depth jumps or hops
Jumping and Hopping Tips for Safety
-land softly on the midfoot, and then roll forward to push off the ball of the foot. This also shortens the time between the eccentric and concentric actions, this increasing the potential for power development if another jump follows -ensure alignment of the hips, knees, and toes due to the potential for injury, especially in women -encourage clients to drop the hips to absorb the impact forces and develop gluteal dominance -clients must avoid locking out the knees upon landing -engage the core musculature, which stiffens the torso, protects the spine during landing, and allows for increased force transfer during the subsequent concentric muscle action -land with trunk inclined slightly forward, the head up, and torso rigid
Agility-Cone/Marker Drills
-lateral shuffles -pro agility drill (set 3 cones in a line, 5 yard apart, start in middle, run to left, run to right, run back to middle, touching each cone with outside hand) -multidirectional drill (hexagon drill or t-drill) -curved or cutting drills (figure 8s- same configuration as t-drill but completes course outline)
Load/Speed Training Focus
-may progress to muscle force production and speed -recommended that functional and movement training exercises continue to be included in the warm-up and cool-down activities -power training during this phase is an important component of sports-conditioning programs that prepare athletes for rigors of their specific sport. Typically, this type of program is not appropriate for the average client. Furthermore, if designed and processed appropriately, power training can add interest and fun to an existing exercise program
Visual Balance Progressions
-mitigate the visual sensory cues provided to the client during nearly all balance exercises (like changing lighting of room or having eyes closed)
Movement Training Focus
-motor learning plays a major role in the desired physical development and movement patterns -exercise repetition should be emphasized over exercise intensity
Plyometric Beginner Guidelines
-no experience -80-100 contacts per session
Reducing Potential for Injury and Increasing Likelihood of Performance-Related Goal Achievement
-plyometric drills should be performed at the beginning of a training session after the completion of a dynamic warm-up (while clients are not fatigued) to reduce the risk of injury -proper technique is crucial. Clients should not jump unless they know how to land
Intensity Factors for Lower-Body Plyometric Drills
-points of contact- single-leg drills impact more stress on the body than double-leg drills -speed- faster movements increase intensity more than slower movements -vertical height- the higher the body's center of gravity, the greater the forces of impact upon landing -body weight- the greater the client's weight, the more intense the drill -complexity of the exercise- adding more body segments or increasing the balance challenge can increase the intensity of the drill
Arm Squeeze and Forward Arm Drive
-position one arm at the side of the body, forming 90 degrees of elbow flexion -squeeze the arm to the side of the body moving only in the sagittal plane -short strokes drive the arm to align the fingertips with the clavicle/chin level -long strokes drive the arm to align the fingertips with the nose level or higher -minimal torso rotation is allowable -perform 1-2 sets of 10-15 reps per arm
Arm Squeeze and Rear Arm Drive
-position one arm in rear-cocked position, forming a triangle with 90 degrees of elbow flexion -squeeze the arm to the side of the body moving only in the sagittal plane -allow the upper arm to move slowly forward to align with the torso, then pop back explosively -minimal torso rotation is allowable -perform 1-2 sets of 10-15 reps per arm
Fitness Training
-progress cardio exercise duration and frequency based on the client's goals and available time -integrate vigorous-intensity (RPE= 5 or 6) cardiorespiratory exercise intervals with segments performed at intensities below, at, and above VT1 or just below VT2
Performance Training
-progress moderate- and vigorous-intensity cardio exercise -program sufficient volume for the client to achieve goals -integrate near-maximal and maximal-intensity (RPE= 7-10) intervals performed at and above VT2 to increase aerobic capacity, speed, and performance -periodized training plans can be used to incorporate adequate training time below VT1, from VT1 to just below VT2, and at or above VT2
Upper Body Plyometric Drills
-push-ups -Medicine Ball Power Push-Up -horizontal chest pass (throwing medicine ball to partner and back) -supine vertical chest toss (client lies on ground and throws medicine ball to personal trainer who is directly above them standing on elevated box)
Tasking Balance Progressions
-require clients to initially master each balance exercise performed as a singular tasks. When this level of achievement is attained, additional tasks should be incorporated into the routine. Cognitive tasks or added physical tasks are a few of the readily available options
Flexibility Programming
-should focus on the major tendon units, including ankles, anterior and posterior legs, chest, hips, lower back, neck, shoulder girdle, and trunk
Multidirectional Agility-Ladder/Hurdle Drills
-single side-ins (zigzags or slaloms) (one foot contatcs outside the rung on each side) -double slalom (two feet contact outside the rung on each side) -W's (lateral-diagonal movements forming the letter W, moving left-to-right, step back into the rung with the right, follow with the left, step forward out of the rung with the right, follow with the left, repeat) -M's (opposite movement to form the letter M, start moving forward) -James Bonds (alternating push-jumps- moving left-to-right, start with the right foot in the rung and the left foot out, perform alternating push-jumps, switching foot positions, moving down the ladder) -Machine Gunners (rapid fire, forward-backward stepping (>2x/foot) in each rung, moving down the ladder
Forward Agility-Ladder/Hurdle Drills
-single step-in (one foot in each rung) -double step-in (two feet in each rung)
Seated Balance Exercises
-sit upright and compete progressions -perform leg activities while seated (heel raises, toe raises)
Plyometric Intermediate Guidelines
-some experience -100-120 contacts per session
Medicine Ball Power Push-Up
-start in push-up position with both hands on top of a medicine ball -quickly remove the hands and drop them to the floor slightly wider than shoulder-width apart -make sure to land with elbows slightly flexed -continue to flex the elbows and drop the chest to almost touch the medicine ball -explosively extend the elbows and push up so that the hands return to the top of the ball
Backpedal Agility-Ladder/Hurdle Drills
-steps -jumps and hops
Base Training Program Design
-the beginning duration of exercise should match what the client is able to perform -from that point, duration should be increased at a rate of no more than 10% from one week to the next week until the client can perform 20 minutes or more of continuous exercise
Hexagon Drill
-the personal trainer marks off a hexagon on the ground using 18-inch lines. The drill involves jumping in and out of the hexagon and moving from one line to the next to complete two full revolutions around the hexagon
Considerations for Improving Power
-to improve production of muscular force and power, plyometric exercise can be implemented -an individual's ability to quickly perform dynamic activity is a strong determinant of his or her potential for power output
Performance Training Program Design
-training intensity should be varied, with 70 to 80% of training in zone 1, approximately 10 to 20% of training in zone 3, and only brief periods (about 10%) in zone 2 -volume of training should be progressively increased (<=10% per week) until the total weekly volume reaches a maximum of 3 times the anticipated duration of the target event for which the client is training -if the client cannot reach the desired intensity during an internal or is unable to reach the desired recovery intensity or HR during recovery interval, the interval session should be stopped and the client should recover with cardio exercise at an RPE of 3, and no more than 4
Stationary Drills
-type of speed and agility drill -can be performed for 1-3 sets for 10-15 seconds per rep, eventually progressing to 20-30 seconds
Dynamic Drills
-type of speed and agility drill -can be performed for 1-3 sets for 20-30 yard per repetition, eventually progressing to 100 yards
Arm Balance Progressions
-vary the use and position of the arms in numerous ways to make a given balance exercise more difficult -hands may at first need to be grasping or touching another object, such as a wall or back of chair, to facilitate balance. -Progressively, exercises can be performed with arms spread out and raised to shoulder height in order to assist with stability. Ultimately, clients can move arms in from sides to a folded position across chest
GTO Inhibiting Muscle Spindle Response
-when a static stretch is initially performed, the smaller change in muscle length stimulates low-grade muscle spindle activity and a temporary increase in muscle tension -this low-grade muscle response progressively decreases due to a gradual desensitization of the muscle spindle activity as the duration of the stretch progresses. This response is stress-relaxation -after 7-10 seconds of a low-force stretch, the increase in muscle tension activates a GTO response -under GTO activation, muscle spindle activity and any tension in the muscle are temporarily inhibited, allowing further muscle stretching -now that the muscle tension is removed, holding the stretch beyond 10 seconds places stresses along the collagen fibers, remodeling them as they pull apart (plastic deformation) and lengthening the tissue. The lengthening that occurs when a stretch force is applied is called creep. Reduction in tension (stress-relaxation response) and creep are possible explanation for the increases in ROM observed after an acute static-stretching session -after terminating the stretch, the muscle spindle quickly reestablishes its stretch threshold again (approx a 70% recovery of the muscle spindle within the first 5 seconds) -repeating a static stretch a finite number of times produces a gradual increase in muscle extensibility
Step for Client-Centered Exercise Programming
1) establish rapport and identify client goals **ask open ended questions such as "What do you ant to achieve through working with a personal trainer?" or "how would you describe you current level of physical activity and what have you enjoyed doing in the past?" 2) administer an exercise preparticipation health screening (is medical clearance necessary) 3) identify barriers and collaborate on next steps **break down barriers by asking more open-ended questions such as "what do you need to start doing now to move closer to your goals?" **collaborate on ways to set and then achieve SMART goals based on client's input by asking more open-ended questions such as "what do you think you will do?" or "how will you move forward today?" 4) determine if physiological or movement assessments are necessary 5) determine in which phases of the ACE IFT Model to begin 6) prioritize program design and select exercise order
Process of Evidence-Based Practice
1) formulating a question 2) searching for health and fitness research evidence that best answers the formulated question 3) scrutinizing the quality of research evidence 4) incorporating the research evidence into exercise program design and implementation 5) evaluating exercise program outcomes and periodically reevaluating the research evidence
Reduced-Exertion High-Intensity Interval Training (REHIT)
a modified form of high-intensity interval training (HIIT) that shorten the traditional HIIT workout by using fewer and shorter sprints, though those sprints are at a supra-maximal intensity -research shows it is an effective, time-efficient, and safe strategy for achieving meaningful health and fitness
Sprint Interval Training (SIT)
a type of interval training characterized by repeated bouts of 20- to 30-second all-out supramaximal sprints
Stretch-Shortening Cycle
an active stretch (eccentric action) of a muscle followed by an immediate shortening (concentric action) of that same muscle. A component of plyometrics -results in an increased total force production
Autogenic Inhibition
an automatic reflex caused by stimulation of the Golgi tendon organ
Plasticity
capable of undergoing continuous deformation without rupture or relaxation
Ballistic Stretching
dynamic stretching characterized by rhythmic bobbing or bouncing motions representing relatively high-force, short-duration movements.
Properties of Tissue
elasticity, plasticity, and viscoelasticity
Moderate-Intensity Continuous Training (MICT)
exercise performed continuously at a moderate intensity (50-75% of VO2 max, 50-57% of HRR, or 50-80% of MHR)
PNF Stretching Techniques
hold-relax contract-relax hold-relax with agonist contraction **each has a passive pre-stretch of 10 seconds as the initial step
Evidence-Based Practice
making informed decisions and taking action based on the best available evidence
Elasticity
temporary or recoverable elongation of connective tissue
Speed-Endurance
the ability of an individual to maintain maximal velocity over an extended time period
Speed-Strength
the ability to develop force at high velocities
Viscoelasticity
the property that allows tissue to exhibit both plastic and elastic behaviors
Reciprocal Inhibition
the reflex inhibition of the motor neurons of antagonists when the agonists are contracted
Creep
the tendency of connective tissue to slowly deform permanently (or lengthen) under the influence of applied stress such as a stretching force
Amortization Phase
the transition period between the eccentric and concentric actions during plyometrics; a crucial part of the stretch-shortening cycle that contributes to power development
