What does ‘Distal’ mean?
Farthest from the midline of the body, or from the point of origin of a muscle.
What is Overtraining Syndrome?
The result of constant intense training that does not provide adequate time for recovery; symptoms include increased resting heart rate, impaired physical performance, reduced enthusiasm and desire for training.
Define Neuromotor.
Involving motor skills such as agility, balance, coordination, and balance.
What does ‘Proximal’ refer to?
Nearest to midline of the body, or point of origin of a muscle.
What is Viscoelasticity?
The property that allows tissues to exhibit both plastic and elastic behaviors.
What is the role of the Golgi Tendon Organ (GTO)?
A sensory organ within a tendon that, when stimulated, causes an inhibition of the entire muscle group to protect against too much force.
Define Fascia.
Strong connective tissue that performs a number of functions, including enveloping and isolating the muscles of the body and providing structural support and protection.
What does Anaerobic Efficiency refer to?
The ability to sustain relatively high levels of activity without accumulating excessive levels of lactic acid during physical activity.
What are Plyometrics?
High-intensity movements, such as jumping, involving high force loading of body weight during the landing phase of the movement that take advantage of the stretch-shortening cycle.
What is the 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.
Define Periodization.
The systematic application of overload through the pre-planned variation of training variables (e.g., volume and intensity) to optimize gains in strength (or other specific components of fitness), while preventing overtraining.
What is a Macrocycle?
The largest component in a periodized training program, usually a period of 6 months to 1 year.
List the five steps of evidence-based practice.
- Formulating a question
- Searching for the health and fitness research evidence that best answers the formulated question
- Scrutinizing the quality of the research evidence
- Incorporating the research evidence into exercise program design and implementation
- Evaluating exercise program outcomes and periodically reevaluating the research evidence
Steps to effectively utilize research in health and fitness practices.
List the six steps for client-centered exercise programming.
Step 1: Establish rapport and identify client goals
Step 2: Conduct initial assessments (including health screening)
Step 3: Identify barriers and collaborate on the next steps
Step 4: Determine if physiological or movement assessments are necessary
Step 5: Determine which phase of the ACE IFT Model to begin
Step 6: Prioritize program design and select exercise order
A systematic approach to designing exercise programs tailored to individual client needs.
Describe the purpose of the Base Training phase.
The exercise programming in the Base Training phase is intended to help people move more consistently to establish basic cardiorespiratory endurance. This, in turn, will lead to improved overall health, energy, and mood, and increased caloric expenditure. Encouragement and exercise adherence that can be successfully concluded in each workout are crucial for building client self-efficacy in this phase.
Focus on establishing a foundation for future fitness improvements.
List three signs of the overtraining syndrome.
- Increased resting heart rate
- Disturbed sleep
- Decreased hunger on multiple days
Indicators that an individual may be overtraining and requiring rest and recovery.
The easiest method for monitoring intensity with clients during Base Training is to use the _________________________.
Talk Test
A simple verbal assessment to gauge exercise intensity.
If a client can perform the exercise and talk comfortably, they are likely exercising below _________________________ (VT1).
The First ventilatory threshold (VT1)
Indicates a lower intensity level of exercise where conversation is possible.
Describe the principle of reciprocal inhibition.
Reciprocal inhibition is the principle stating that activation of a muscle on one side of a joint (i.e., the agonist) coincides with neural inhibition of the opposing muscle on the other side of the joint (i.e., the antagonist) to facilitate movement.
Important for understanding muscle coordination during movements.
Describe self-myofascial release.
Self-myofascial release is a technique that applies pressure to tight, restricted areas of fascia and underlying muscle in an attempt to relieve tension and improve flexibility. It is thought that applying direct sustained pressure to a tight area can inhibit the tension in a muscle. Tightness in soft tissue may be diminished through the application of pressure (e.g., self-myofascial release) followed by static stretching.
A method used to enhance flexibility and relieve muscle tightness.
Summarize each of the phases of Cardiorespiratory Training.
Base Training: Focus on moderate-intensity cardiorespiratory exercise (RPE = 3 to 4), while keeping an emphasis on enjoyment. Progress to increasing duration and frequency of exercise bouts. Progress to Fitness Training when the client can complete at least 20-30 minutes of continuous cardiorespiratory exercise below the talk-test threshold at least three times per week.
Fitness Training: Progress cardiorespiratory exercise duration and frequency based on the client’s goals and available time. Integrate vigorous-intensity (RPE = 5 to 6) cardiorespiratory exercise intervals with segments performed at intensities below, at, and above VT1 but just below VT2.
Performance Training: Progress moderate- and vigorous-intensity cardiorespiratory exercise. Program sufficient volume for the client to achieve goals. Integrate near-maximal intensity (RPE = 7 to 10) intervals performed at and above VT2 to increase aerobic capacity, speed, and performance. Periodize training plans can be used to incorporate adequate training time below VT1, from VT1 to just below VT2, and at or above VT2.
A structured approach to improve cardiorespiratory fitness across different training phases.
What is the focus of Functional Training?
Establishing postural stability and kinetic chain mobility
Exercise programs should improve muscle endurance, flexibility, core function, and static and dynamic balance. Progress exercise volume and challenge as function improves.
What are the primary goals of Movement Training?
Developing good movement patterns without compromising postural or joint stability
Programs should include exercises for all five primary movement patterns in varied planes of motion.
What is the aim of Load/Speed Training?
Application of external loads to movements to create increased force production
Programs should focus on adequate resistance-training loads to help clients reach muscular strength, endurance, and hypertrophy goals.
