Card Set Information

2011-10-01 17:40:28

program design
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  1. Recommended reptitions for rsistance training in phase 5 of the opt model
    1to5 reps strength and 8to10 reps power
  2. four physiologic considerations for training youth
    VO2 peak similar to adults when adjusted for body weight, submaximal oxygen demand higher that adults, glycolytic enzymes lower than adults, sweating rate decreased tolerance to temp extremes
  3. Core power exercieses are easily identified by
    explosive movements with medicine ball
  4. Blood pressure reading that defines hypertension
  5. four strength reactive exercises include
    squat jump, tuck jump, butt kick, power step up
  6. Number of recommended reactive exercises for clients training in the stabilization endurnace phase
  7. Two shoulder power exercises
    medicine ball scoop toss and med ball side oblique throw
  8. The rest period oin between pairs in the power pahase of the opt model with reference to resistance training
    1to2 min
  9. four cor estabilization exerciess
    marching, floor bride, floor prone cobra, prone iso ab
  10. Nine acute variables of training
    repetitoins, sets, training intensity, rep tempo, trainig volume, rest interval, training frequency, training duration, exercise slection
  11. one regression for ball dumbell row
    kneeling over ball
  12. the recommended number of sets in order oto prevent overtraining
  13. Rep range for resistance training in the phase of strength endurance training
  14. Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhance usage of fat and protein
  15. the duration pressure should be sustained on adhesions while performing self myofascial realease
  16. The energy sources used wehn training in phases of the stenght level of the opt model
    atp cp and glycolysis
  17. type of adaptation seen with higher volume training 3to4 sets at 9to20 reps
    cellular adaptations
  18. acute variables for dynamic stretching
    1 set, 10 reps, 3to10 exercises
  19. Three regressions for performing a prone iso ab exercise
    Perform in standard push up positon, perform in push up positon with knees on floor, perform withhands on bench and feet on floor
  20. the type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part
    horizontal loading
  21. four stabilization reactive exercises include
    squat jump with stabilization, box jump up with stabilization, box jump down with stabilization, muliplanar jump with stablization
  22. Resistance trainign tempo used in phase 1 stabiilization endurance training
  23. A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or dereases weight with easch set
    pyramid system
  24. Two methods of progresion in th epower level of the opt model
    speed and load
  25. Exercise selection for supersets in power phase
    1 strength followed by 1 power
  26. two different leg strength exercises
    leg press and barbell squat
  27. recommended tempo for resistance training exercise in phase 4 of the opt moder
  28. the recommended rest intervals for resistance trainig in the hypertrophy phase of theopt moder
    oto60 secs
  29. Two total body power exercises
    two arm push press and barbell cleand
  30. Proper warm up for a power level client
    smr and dynamic stretching
  31. The acute vaiables for active isolated stetching
    1to2 sets, hold 1to2 sec, 5to10 reps
  32. Tempo for core power exercises
    as fast as can be controlled
  33. Three things that a client should have established prior to incorporation dynamic stretching into a program
    Good levels of tissue extensibilty, core stability, balance capabilitis
  34. two total body strengh exercises
    lunge to two arem dumbell press and squat to two arm press
  35. three progresions for ball squat, curl to press exercise
    alternating are, single arm, single leg
  36. The two techniques used in corrective flexibilty according to the intergrated flexiblity continuum
    static stretching and smr
  37. two exercise for legs in power
    squat jump and tuck jump
  38. a resistance training system that consists of a series of exercised the client performs one after the other with min rest
    circuit training system
  39. The type of specificity that refers to the energy demand placed on the body
    Metabolic specificiiity
  40. Stage of cardiorespiratory training utilized in phases 2 through 4 of the opt odel
    stage 2
  41. Rep range for resistance trainign in phase 3 of the opt model
  42. Three specific adaptations seen in the strength level of theopt model
    Strength endurance, hypertrophy, maximal strength
  43. Exercise position that should be avoided in the second and third trimester
  44. two progresions for step up to balance
    step in frontal plane and step in transverse plane
  45. The primary goal in balance trainig
    challenge the limits of stability
  46. The rest period between circits in the power phase of the opt model with refence to resistanc etrainning
  47. the amount of time static stretchs should be held
  48. seven performance benefits achhieved when follloweing the opt model
    strength, power, endurance, flexibilty, speed, agility, balance
  49. five strength balnce exercises
    single leg squat, single leg squat touchdown, single leg romanina deadlit, stepup to balance, lunge to balance
  50. When a stressor is to much for the systme to handle it causes breakdown or injury in four common ways
    Stress fractures, muscle strains, joint pain, emotinal fatigue
  51. three power reactive exercises include
    ice skater, single leg power step up, proprioceptive plyometrics
  52. The three adaptations levels of the opt model
    stabilization, powwer, strength
  53. Recommended tempos for resistance training exercises in phase 2 of the opt model
    202 strength exercise and 421 stabilization exercise
  54. Runctions that decrease with age
    max attainabel heart rate, cardiac output, muscle mass, balance, coordinatin, connective tissue elasticity, bone mineral density
  55. Phases included in a annual plan for a client with the goal of basic body fat reduction
    phases 1 and 2
  56. Rep range for resistance training in phase 4 of the opt model
  57. four core exercises in the stength level
    ball crunch, back ext, reverse crungh, cable rotations
  58. Exercises in the core stabilization level are identified easily though these charcteristices
    Involve little motion through the spine and pelvis
  59. The primary energy sources used when training in strength level of the opt model
    atp cp and glycolysis
  60. The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
  61. Exercise slections for stabilizatoin exercises
    total body, multijoint or single joint, controlled unstable
  62. two progressions for ball dumbell row
    alternating arm and single are
  63. Four special considerations for training clients with diabets
    make sure client has apprppriate footwear have client keep a snack with them, use smr with care and under supervision of physician, avoid excessive reactive training and highter intensity trainig
  64. the resistanc etraining system that involves breaking the body up into parts to be trained on pearated days
    split routine system
  65. Heart rate zones used in stage 3 of cardiorepiratory training
    zone 1 65to75 zone 2 80to85 zone 3 86to90
  66. equation for determing max heart rate
    22o minus age
  67. number of cor e exercise in phase 2 of the opt model
  68. The resistance training system that is another variation of circuit training that alternates upper bod and lower body exercises throughout the circuit
    peripheral heart action systme
  69. The four primary focuses of phase 1, stabilization endurancen trainiing
    increase stability, increasing muscular endurace, increasing neuromuscular efficiency of the cor emusculature, improving intermuscular and intramuscular coordination
  70. Two diffetent leg stabilization exercises
    ball squat and multiplanar step up to balance
  71. A resistance training system popular since the 1940 that consistsw of performing a multiple number of sets for each exercise
    Multiple-set system
  72. Recommended tempo for reactive exercises in Phase 2 of the OPT Model
  73. Four stabilization balance exercises
    Single-Leg Balance, Single-Leg Balance Reach, Single-Leg Hip Internal and External Rotation, Single-Leg Lift and Chop
  74. Percentage Intensity for power exercises performed in Phase 5
  75. One of the oldest training methods that involves performing one set of each exercise
    Single-set system
  76. The primary means of increasing intensity (progressing) clients in Phase 1 of the OPT Model
    Enhancing proprioceptive demand of the exercise
  77. Exercises that use quick powerful movements involving an eccentric contraction immediately followed by an explosive contraction
    Reactive training
  78. Six special considerations for clients with hypertension
    Avoid heavy lifting and Valsava maneuvers; don't let clients overgrip equipment; modify tempo to avoid extended isometric and concentric muscle action; perform exercises in standing or seated position; allow clients to stand up slowly; progress slowly
  79. Three things recent research has demonstrated regarding circuir training
    Jus as beneficial as traditional cardiorespiratory training; produced grater levels of EPOC and strength; produced near identical caloric expenditure when compared with walking at a fast pace
  80. Percentage of intensity for resistance training in the second Phase of the OPT Model
  81. Implements used reactive training
    Cones, Boxes, tape
  82. The type of specificity that refers to the speed of contraction and exercise selection
    Neuromuscular specificity
  83. The ability of the neromuscular system to produce the greatest force in the shortest amount of time
  84. Two chest exercises used in the stabilization level of the OPT Model
    Ball Dumbbell Ches Press and Push-Up
  85. Three power balance exercises include
    Multiplanar Hop with Stabilization, Box Hop-Up with Stabilization, Box Hop-Down with Stabilization
  86. Four core power exercises
    Rotation Chest Pass, Ball Medicina Ball Pullover Throw, Front Medicine Ball Oblique Throw, Woodchop Throw
  87. Two methods of progression in Strength level of the OPT Model
    Volume and load
  88. Propriaceptive progressions in balance training
    Floor, Balance beam, half foam roll, Airex pad, DynaDisc
  89. Three goals of Phase 4 of the OPT Model
    Increase motor unit recruitment; increase frequency of motor unit recreuitment; improve peak performance
  90. Tempo for stabilization reactive exercises
    3-5 second hold
  91. The adaptation yielded from 3-4 sets of 8-12 repetitions of 70-85% intensity
  92. Four goals of Phase 5 of the OPT Model
    Enhance neromuscular efficiency; enhance prime mover strengt; increase rate of force production; enhance speed strength
  93. Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility
  94. A system of strength training that uses a couple of exercises performed in rapid succession of one another
    Superset system
  95. The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia
    Self-myofascial release
  96. Body position progressions in balance training
    Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable
  97. A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and movind to the lower extremity
    Vertical loading
  98. Five low volume high intensity training adaptations
    Increased neuromuscular efficiency; increased rate of force production; increased motor-unit recruitment; increased rate coding; increased motor-unit synchronization
  99. The energy sources used while training in Phase 1 of the OPT Model
    Oxidative and glycolysis
  100. Recomended tempo for code exercises in Phase 2 of the OPT Model