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| Question | Answer |
| What are the essential steps of exercise prescription? | Patient examination and needs analysis --> consider applicable evidence --> exercise selection |
| What steps follow the exercise selection? | Determining: 1. training frequency 2. exercise order 3. loads and reps 4. volume 5. rest periods |
| What are the three foundational principles of exercise prescription? | 1. specificity 2. overload 3. progression |
| What does SAID stand for and what does it mean? | SAID = specific adaptation to imposed demands. It means that the type of demand placed on the body dictates the adaptation. |
| How do we implement specificity into the program? | incorporate exercises that mimic the desired movement pattern (sport-specific muscle recruitment). |
| What does the principle of overload mean and which parameters can we alter to achieve it? | It means that adaptation requires applying a stimulus greater than what the body is accustomed to. Alter: increase intensity, volume, complexity, and decrease rest period. |
| When progression is ___________, ________ and __________, it is called periodization. | systematic, gradual, and goal-oriented |
| What two main components does 'needs analysis' consist of? | 1. Sport assessment 2. athlete assessment |
| Sport assessment includes: | 1. movement analysis 2. physiological analysis 3. injury analysis |
| Athlete analysis consists of | 1. training status 2. training goal 3. physical testing |
| Movement analysis includes | 1. limb movement patterns (contraction modes, joint angles) 2. muscle recruitment (which muscles are involved?) |
| Physiological analysis studies _______ | the predominant metabolic pathways used. |
| Injury analysis looks at ___________ and __________. | 1. previous injuries 2. injury prevention |
| By looking at which 5 factors can an athlete be classified as beginner, intermediate, and advanced? | 1. current program 2. training age 3. frequency of training 4. training stress 5. technique experience and skill |
| After evaluating the athlete's sport and the person, we can determine a primary training goal to improve: | 1. endurance 2. strength 3. power 4. hypertrophy |
| T/F: the physical evaluation should be selected based on athlete assessment and goal. | T. |
| Give an example test for the following categories: 1. strength 2. power 3. muscular endurance 4. speed 5. cardiovascular endurance | 1. strength: 1 RM 2. power: vertical jump, Margaria Stair Climb 3. muscular endurance: max rep pushups, squat holds 4. speed: 40m sprint 5. cardiovascular endurance: VO2 max test, 400 m walk |
| Which factors affect the exercise selection? | 1. movement analysis of the activity (determines type of exercise and muscles targeted) 2. patient's technique (determines level of difficulty and type of machine) |
| How should the exercise type be progressed form the very beginning? | 1. assistance (1joint, machine) 2. core (multi-joint, machine) 3. structural (requires postural stablization) 4. power (explosive) |
| Which factors determine the training frequency? | 1. training status 2. load and exercise type 3. sport season |
| What is the main idea behind frequency? | to allow sufficient recovery time for the patient (at least 1, no more than 3 days rest on same muscle group) |
| A beginner should train ______ times a week. | 2-3 |
| An intermediate player should train _____ times a week. | 3-4 |
| An advanced player should train _____ times a week. | 4- 7 |
| More recovery time is needed for ____________, ____________, __________. | maximal loads multi-joint exercises lower extremities? |
| How should exercises be ordered based on level of difficulty? | power - structural - core - assistance (high to low skill, high to low muscle recruitment, high to low explosiveness) |
| How can you alternate the exercise to allow for optimal active recovery? | 1. alter the UE/LE exercises 2. alter the muscle groups involved in one body region |
| Circuit training is when the rest period is _______ between all exercises. | < 30 sec |
| Supersets are when a pair of exercise that stress (opposing/similar) muscle groups are pergormed with minimal rest. | opposing |
| Compound sets are a pair of exercises targeting the opposing/same muscle group. | Same |
| Load is the _______ assigned. | weight |
| Repetition is the ________ the exercise is performed. | number of times |
| Load and rep should be ______ related. | inversely |
| 80% 1 RM is about ___ RM. | 8RM. |
| Strength training should be targeting ______ load for about ______ reps. | > 85% load, < 6 reps |
| Single-effort power training should be targeting _______ load and ____ reps. | 80 - 90% 1 RM 1 -2 reps |
| multi-effort power training should be targeting _________ load and ______ reps. | 75-85% 1 RM 3 -5 reps |
| Hypertrophy should be targeting _______ load and ______ reps. | 67 - 85% 1 RM 6 - 12 reps |
| Endurance should be targeting _____ load and _____ reps. | < 67% 1 RM > 12 reps |
| One should start with (higher reps/ higher load) within the load range. | Higher reps. |
| What is the 2 - for - 2 rule? | if 2 or more reps can be performed OVER the assigned rep goal in the LAST SET in 2 consecutive workouts, weight should increase. |
| How much weight should be progressed for less trained athletes? | UE: 2.5 - 5 lb LE: 5-10 lb |
| How much weight should be increased for more trained athletes? | UE: 5 - 10+ lb LE: 10 - 15+ lb |
| What are the 2 ways of calculating volume? | 1. repetition volume (total number of reps) 2. load volume (sets x reps x weight) |
| T/F: a single set is enough for the untrained in the first few weeks of RT. | T. |
| Rest period for: 1. strength 2. power 3. hypertrophy 4. muscular endurance | 1. strength: 2 - 5min 2. power: 2 - 5 min 3. hypertrophy: 30sec - 1.5 min 4. muscular endurance: <30 sec |
| Macrocycle is the entire training duration, usually __________. Mesocycles are division of the macrocycle, usually ______ to ______. Microcycle are division o the mesocycle, usually _____ to ______. | Macro: months to years. Meso: weeks to months. Micro: days to weeks. |
| In older adults, which parameter increases significantly in older adults undergoing block periodization? | strength. |
| How do you periodize non-traditional resistance exercises? | 1. isolation 2. multi-joint 3. multiplanar 4. integration |
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