Ch. 11 Integrated Exercise Programming: From Evidence to Practice

Question 1

What are the 3 factors that all personalized exercise programming should be based upon? AKA?

Answer 1

• Client attributes, goals, and preferences
• Personal trainer experience and expertise
• Latest research findings in health and fitness
• AKA evidence-based practice

Question 2

What are the 5 steps of evidence-based practice?

Answer 2

1. Formulating a question
2. Searching for health and fitness research evidence that best answers the formulated question
3. Scrutinizing the quality of the research evidence
4. Incorporating the research evidence into exercise program design and implementation
5. Evaluating exercise program outcomes and periodically reevaluating the research evidence

Question 3

What are some good steps for recognizing evidence-based science about health and fitness?

Answer 3

• Search for bias
• Read the research (sample size, study limitations, validity/reliability)
• Evaluate for truth (signs of misleading info include overgeneralizing or overstating research results, reliance on anecdotal experience, and selective reporting)
• Look for consensus (American Heart Association, Center for Disease Control and Prevention, and the World Health Organization)

Question 4

What are the 6 steps for client-centered exercise programming?

Answer 4

1. Establish rapport and identify client goals (ask open-ended questions)
2. Administer an exercise preparticipation health screening (medical clearance necessary?)
3. Identify barriers and collaborate on next steps (collaborate)
4. Determine if physiological or movement assessments are necessary
5. Determine in which phase(s) of the ACE IFT Model to begin
6. Prioritize program design and select exercise order

Question 5

What is the goal of for all clients in the Base Training phase of the cardiorespiratory IFT model?

Answer 5

• Gradually increase exercise duration and frequency until the client is performing CR exercise 3-5 days per week for a duration of 20 minutes or more

Question 6

For the program design in the Fitness Training phase of the CR IFT model, how should intervals be introduced?

Answer 6

• Intervals should start out relatively brief (initially 30 seconds) w/ an approximate hard-to-easy ration of 1:3 (eventually progressing to a ration of 1:2 or 1:1

Question 7

How should the program design for zone 1, 2, and 3 intensities be incorporated in Performance training in the CR IFT model?

Answer 7

• 70-80% in zone 1
• 10-20% in zone 3
• Only brief periods in zone 2

Question 8

Rule of 3’s concept (performance training CR IFT):

Answer 8

-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

Question 9

What is overtraining syndrome?

Answer 9

• Increased resting heart rate, disturbed sleep, or decreased hunger on multiple days

Question 10

What is the focus of Functional Training in the Muscular IFT model?

Answer 10

• Establishing or reestablishing, postural stability and kinetic chain mobility (neuromotor and flexibility outcomes) through the introduction of exercise programs that improve joint function through improved muscular endurance, flexibility, core function, static balance, and dynamic balance
• Focusses on core and balance exercises that improve the strength and function of the muscles responsible for stabilizing the spine during static positions and dynamic movements

Question 11

In the Functional Training phase of the Muscular IFT model, in terms of areas of the body, how should this phase be adapted?

Answer 11

• First work on the stability and mobility of the proximal parts of the body (core, lumbar, thoracic, scapular region), then move to working on the stability and mobility of the distal parts (legs and arms)

Question 12

How are exercises beneficial to the functional training phase?

Answer 12

• Promote increases in joint range of motion (ROM)
• Balances muscles on all sides of a joint which could result in improved postural alignment, better static and dynamic balance abilities, and more efficient movement patterns

Question 13

What are the 3 properties of tissue?

Answer 13

• Elasticity: mechanical property that allows a tissue to return to its original shape or size when an applied force is removed (temporary deformation, ballistic and dynamic stretching)
• Plasticity: allows a tissue to deform when it is loaded past its elastic limit
• Viscoelasticity: allows tissues to exhibit both plastic and elastic behaviors

Question 14

What is autogenic inhibition?

Answer 14

• Principle stating that activation of a Golgi tendon organ (GTO) inhibits a muscle spindle response

Question 15

What is reciprocal inhibition?

Answer 15

• The principle stating that activation of a muscle on one side of a joint (agonist) coincides with neural inhibition of the opposing muscle on the other side of the joint (antagonist) to facilitate movement

Question 16

What is fascia and what is its purpose?

Answer 16

• Densely woven, specialized system of connective tissue that covers and unites all of the body’s compartments
• Surround and support the bodily structures, which provide stability as well as a cohesive direction for the line of pull of muscle groups

Question 17

What is self-myofascial release?

Answer 17

• A technique that applies pressure to tight, restricted areas of fascia and underlying muscle in an attempt to relieve tension and improve flexibility

Question 18

What 4 progressions can be used when progressing balance exercises?

Answer 18

• Arm progressions
• Surface progressions
• Visual progressions
• Tasking progressions

Question 19

What does the Movement Training phase of the muscular IFT model focus on?

Answer 19

Developing movement efficiency in the 5 primary movement patterns

Question 20

What does the Load/Speed Training phase of the muscular IFT model focus on?

Answer 20

Apply external loads to movements that create a need for increased force and/or speed production that results in muscular adaptations

Question 21

What are the prerequisites clients should have to ensure program safety and success for Sport-related Load/Speed training?

Answer 21

• A foundation of strength and joint integrity (joint stability & mobility)
• 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

Question 22

What is a plyometric exercise? What are they good for?

Answer 22

• An exercise that incorporates quick, powerful movements and involves the stretch-shortening cycle [an active stretch (eccentric action) of a muscle followed by an immediate shortening (concentric action) of that same muscle]
• People who play virtually any sport or for those who want to enhance their reaction and balance abilities

Question 23

What is the amortization phase?

Answer 23

• The period of time between the eccentric and concentric action

Question 24

What are examples of plyometric lower and upper body exercises?

Answer 24

• Lower body: jumps, hops, and bounds

- Upper body: various push ups and medicine ball throws and catches

Question 25

How should the movement-pattern of plyometric exercises be programmed?

Answer 25

- Linear-forward -> lateral -> backpedal -> rotational -> crossover cutting curving

Question 26

What is speed strength?

Answer 26

- The ability to develop force at high velocities

Question 27

What is speed endurance?

Answer 27

- The ability of an individual to maintain maximal velocity over an extended time period

Question 28

What is periodization? What is periodization split up into?

Answer 28

- Refers to planned progression of exercise that intentionally varies the training stimuli, especially w/ respect to intensity and volume - Macrocycle -> Mesocycle -> Microcycle

Question 29

What is training strategy #1?

Answer 29

- The minimum dose of activity to maintain weight and cardiometabolic health equates to 1 mile per day

Question 30

What is training strategy #2?

Answer 30

- Low-does HIIT (12 min/week) improve cardiometabolic health

Question 31

What is training strategy #3?

Answer 31

- Integrate a single long training session into the biweekly training routine

Question 32

What is training strategy #4?

Answer 32

- Combined cardiorespiratory and muscular training is an antidote to detraining

Question 33

Why is active recovery said to be superior to passive recovery?

Answer 33

- Continued blood flow to the skeletal muscles best promotes the resynthesis of creatine phosphate and glycogen stores; it also facilitates the removal of protons (both these factors aid in recovery)