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199 Cards in this Set
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General Adaptation Syndrome
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Used to describe how the body responds and adapts to stress.
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Adaptive Benefits of Resistance Training
Physiological |
Improved cardiovascular efficiency
Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations Decreased body fat Increased metabolic efficiency (metabolism) |
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Adaptive Benefits of Resistance Training
Physical |
Increased tissue (muscle, tendons, ligaments) tensile strength
Increased cross-sectional area of muscle fibers Increased bone density |
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Adaptive Benefits of Resistance Training
Performance |
Increased NM control (coordination)
Increased endurance Increased strength Increased power |
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Alarm Reaction
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The initial reaction to a stressor. Activates a number of physiological and psychological protective processes within the body. During initial sessions of resistance training programs, body is forced to try and adapt to increased amounts of force on bones, joints, muscles, connective tissues, and nervous system.
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Delayed onset muscle soreness
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Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
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Resistance Development
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Body increases its functional capacity to adapt to the stressor. Human movement system will increase its capabilities to efficiently recruit muscle fibers and distribute oxygen and blood to proper areas of the body. Once adaptation has occurred, body will require increased stress or overload to produce a new response and a higher level of fitness.
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Exhaustion
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prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.
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Periodization
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Division of a training program into smaller, progressive stages.
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Local Stabilization System
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Muscles that attach directly to vertebrae, primarily type , high density of muscle spindles, provide support from vertebrae to vertebrae
Transverse abdominis Internal oblique Lumbar multifidus Pelvic floor muscles Diaphragm |
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Global Stabilization System
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Attach from pelvis to spine. Act to transfer loads between upper/ lower extremity, provide stability between pelvis and spine, and provide stabilization and eccentric control of the core during functional movements.
Quadratus lumborum Psoas major External oblique Portions of internal oblique Rectus abdominis Gluteus Medius Adductor complex - ad, magnus, ad. longus, ad. brevis, gracilis, pectineus |
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Movement System
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Muscles that attach spine and/or pelvis to extremities. Primarily responsible for concentric force production and eccentric deceleration during dynamic activities.
Latissimus dosri Hip flexors Hamstring complex Quadriceps |
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Drawing-In Maneuver
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A maneuver used to recruit the local core stabiizers by drawing the navel in toward the spine.
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Bracing
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Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.
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Core Stabilization Exercises
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,Involve little motion through spine and pelvis. Designed to improve NM efficiency and intervertebral stability, focusing on drawing-in and then bracing. 4 weeks.
Marching Two-leg floor bridge Floor prone cobra Prone Iso-abs (plank) 1-4 ex, 1-4 sets, 12-20 reps, slow 4/2/1 tempo, 0-90s rest |
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Core Strength Exercises
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Involve more dynamic ecc. and con. movements of the spine throughout a full range of motion while performing activation techniques. Specificity, speed, and neural demands also progressed in this level. Designed to improve dynamic stabilization, con. strength (force production). ecc strength (force reduction), and NM efficiency of the entire kinetic chain.
Ball Crunch Back Extension Reverse Crunch Cable Rotation 0-4 ex, 2-3 sets, 8-12 reps, medium tempo, 0-60s rest |
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Core Power
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Designed to improve rate of force production of the core musculature. Prepare one to dynamically stabilize and generate force at more functionally applicable speeds.
Rotation chest pass Ball Medicine ball pullover throw Front MB oblique throw Soccer throw 0=2 ex, 2-3 sets, 8-12 reps, as fast as can be controlled, 0-60s rest |
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Balance
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When a body is in equilibrium and stationary, meaning no liner or angular movement.
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Dynamic balance
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The ability to move and change directions under various conditions without falling.
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Effects of Joint Dysfunction
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Joint dysfunction ->
Muscle inhibition -> Joint injury -> Swelling -> Altered proprioception |
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Balance Stabilization Exercises
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Little joint motion
Improve reflexive (automatic) joint stabilization contractions - increasing joint stability Body placed in unstable environments Learn to contract right muscles at right time Improve sensitivity of muscle spindles Improves NME Single-leg balance SL balance reach SL hip internal and external rotation SL lift and chop SL throw and catch 1-4 ex, 1-3 sets, 12-20 reps, 6-10 SL reps, slow tempo, 0-90s rest |
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Balance Strength Exercises
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Involve movement of the balance leg through a full ROM.
Requires control in mid-ROM with isometric stabilization at the end-ROM. Specificity, speed, and neural demands of exercise progresses. SL squat SL squat touchdown Sl Romanian deadlift Multiplanar step-up to balance MP lunge to balance 0-4 ex, 2-3 sets, 8-12 reps, medium tempo, 0-60s rest |
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Balance Power Exercises
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Develop proper deceleration ability to move from a dynamic state to a controlled, stationary position.
Develop high levels of eccentric strength, dynamic NME, reactive joint stabilization MP hop with stabilization MP SL box hop-up with stabilization MP SL box hop down with stabilization 0-2 ex, 2-3 sets, 8-12 reps, controlled tempo (hold landing positon for 3-5s), 0-60s rest |
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Integrated Performance Paradigm
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To move with precision, forces must be loaded (eccentrically), stabilized (isometrically), and then unloaded or accelerated (concentrically).
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Rate of Force Production
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Ability of muscles to exert maximal force output in a minimal amount of time.
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Plyometric (Reactive Training)
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Exercises that generate quick, powerful movements involving an explosive concentric muscle action precede by an eccentric muscles action.
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Eccentric (Loading Phase)
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Increases muscle spindle activity by prestretching the muscle before activation.
Muscle stores potential energy (rubber band). |
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Amoritization (transition) Phase
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Dynamic stabilization -time between end of eccentric muscle action and initiation of concentric contraction.
Prolonged amortization phase results in less than optimal neuromuscular efficiency from a loss of elastic potential energy. Rapid switch from eccentric loading to concentric contraction leads to a more powerful response. |
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Concentric (Unloading) Phase
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Involves force production
Results in enhanced muscular performance. |
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Proper Landing Mechanics
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1. Keep the feet pointing straight ahead
2. Knees track in line with toes in semi-flexed position 3.Sit back both prior to jumping and upon landing 4.Land in dorsiflexed position just behind ball of foot. |
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Plyometric Stabilization Exercises
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Involve little joint motion.
Designed to establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency(coordination during dynamic movement). When individual lands they should hold the landing position for 3 to 5 seconds. Squat jump w/ stabilization Box jump-up w/ stabilization Box jump down w/ stabilization MP jump with stabilization 0-2 exercises, 1-3 sets, 5-8 reps, controlled tempo, 0-90s rest *plyo exercises may not be appropriate for this phase if he does not possess the appropriate amount of total body strength, core strength, and balance capabilities. |
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Plyometric Strength Exercises
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Exercises involve more dynamic eccentric and concentric movement through a full range of motion. Specificity, speed, and neural demand may also be progressed at this level. Exercises are intended to improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency of the entire human movement system. Performed in repetitive fashion(spending relatively short time on the ground before repeating the drill).
Squat Jump Tuck Jump Butt kick Power step-up 0-4 ex, 2-3 sets, 8-10 reps, medium (repeating) temp, 0-60s rest *may not be necessary for goal of certain phases in this level (hypertrophy and maximal strength) |
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Plyometric Power Exercises
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Exercises involve entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements. Designed to further improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, and optimal force production. Performed as fast and explosively as possible.
Ice Skaters (skater jumps) SL power step up Proprioceptive plyometrics 0-2 ex, 2-3 sets, 8-12 reps, afap tempo, 0-60s rest *b/c one is performing plyo power exercises in the resistance training program of this phase, seperate plyo exercises may not be necessary |
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Speed
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The ability to move the body in one intended direction as fast as possible.
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Stride Rate
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The number of strides taken in a given amount of time(or distance).
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Stride Length
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Distance covered in one stride, during running.
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Frontside Mechanics
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Proper alignment of lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis
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Backside Mechanics
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Proper alignment of rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and neutral pelvis
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Agility
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Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
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Quickness
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The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities.
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Kinetic chain checkpoints during running movement
Foot/ ankle complex |
The foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground
Excessive flattening or external rotation of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease overall performance. |
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Kinetic chain checkpoints during running movement
Knee complex |
The knees must remain straight ahead.
If the athlete demonstrates excessive adduction and internal rotation of the femur during the stance phase, it decreases force production and leads to overuse injuries. |
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Kinetic chain checkpoints during running movement
LPHC |
The body should have a slight lean during acceleration.
During maximal velocity, the LPHC should be fairly neutral, without excessive extension or flexion, unless to reach for an object. |
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Kinetic chain checkpoints during running movement
Head |
The head should remain in line with the LPHC, and the LPHC should be in line with the legs.
The head and neck should not compensate and move into extension, unless necessary to track an object, as this can affect the position of the LPHC (pelvo-occular reflex). |
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SAQ Stabiliztion
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4-6 drills w/ limited horizontal inertia and unpredictability such as Cone Shuffle and Agility Ladder Drills
1-2 sets, 2-3 reps, 0-60s rest |
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SAQ Strength
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6-8 drills allowing greater horizontal inertia but limited unpredictability such as the 5-10-5, T-Drill, Box Drill, Stand Up to Figure 8, etc.
3-4 sets, 3-5 reps, 0-60sec rest |
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SAQ Power
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6-10 drills allowing maximal horizontal inertia and unpredictability such as Modified Box Drill, Partner Mirror Drills, and timed drills.
3-5 sets, 3-5 reps, 0-90s rest |
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Hypertrophy best achieved using
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3-5 sets
6-12 reps, moderate tempo 2/0/2 75-85% 1rm 0-60s rest (alfalfa programs) |
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Muscular endurance and stabilization best achieved using
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1-3 sets
12-20 reps, slow tempo 4/2/1 50-70% 1rm 0-90s rest (high reps = endurance) more emphasis on ecc/ iso, more demand is placed on connective tissue and stabilizing muscles |
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Maximal strength best achieved using
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4-6 sets
1-5 reps, fast/ explosive tempo 85-100% 1rm 3-5 min rest (think Starting Strength) |
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Power adaptations best achieved using
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3-6 sets
1-10 reps, fast/ explosive tempo as can be safely controlled 30-45% of 1rm 3-5 mins rest |
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Time to recover ATP and PC
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20-30 sec = 50% of ATP and PC
40 sec = 75% 60 sec = 85-90% 3 mins = approx 100% |
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single joint, multi-joint, full body
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single-joint: bicep curl, calf raises
multi-joint: use involvement of 2 or 3 joints. squats, lunges, step-ups, chest presses. total-body: include multiple joint movements (step up balance to OH press, squat to to 2arm press, barbell clean) |
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Stabilization Endurance Training: Flexibility
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SMR and static stretching
1 rep 1-3 sets 30 sec hold 3-7/ wk 4-6 wk |
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Stabilization Endurance Training: Core
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1-4 core stabilization exercises
12-20 reps 1-4 sets slow 4/2/1 0-90s rest 2-4/ wk 4-6wk |
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Stabilization Endurance Training: Balance
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1-4 balance stabilization
12-20 reps, 6-10 SL 1-3 sets slow 4/2/1 0-90s rest 2-4/ wk 4-6wk |
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Stabilization Endurance Training: Plyometric
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0-2 plyometric stabilization
5-8 reps 1-3 sets 3-5s hold on landing 0-90s rest 2-4/ wk 4-6wk |
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Stabilization Endurance Training: SAQ
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4-6 drills w/ limited horizontal inertia &unpredictability
2-3 reps 1-2 sets moderate 0-90s rest 2-4/wk 4-6/wk |
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Stabilization Endurance Training: Resistance
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1-2 stabilization progression
12-20 reps 1-3 sets slow 4/2/1 50-70% intensity 0-90s rest 2-4 wk 4-6/wk |
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Strength Endurance Training: Flexibility
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smr and active stretching (maybe still static)
5-10 reps 1-2 sets 1-2 sec hold 3-7/ wk 4 wk |
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Strength Endurance Training: Core
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1-3 core strength exercises
8-12 reps 2-3 sets medium tempo 0-60s rest 2-4/ wk 4 wk |
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Strength Endurance Training: Balance
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1-3 balance strength exercises
8-12 reps 2-3 sets medium tempo 0-60s rest 2-4/ wk 4 wk |
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Strength Endurance Training: Plyometric
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1-3 plyometric strength exercises
8-10 reps 2-3 sets repeating tempo 0-60s rest 2-4/ wk 4 wk |
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Strength Endurance Training: SAQ
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(optional but recommended)
6-8 drills allowing greater horizontal inertia but limited unpredictability 3-5 reps 3-4 sets fast tempo 0-60s rest 2-4/ wk 4 wk |
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Strength Endurance Training: Resistance
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1 strength superset w/ 1 stabilization
8-12 reps 2-4 sets str 2/0/2 , stb 4/2/1 0-60s rest 2-4/ wk 4 wk |
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Phase 3: Hypertrophy Training: Flexibility
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SMR and active (maybe static)
5-10 reps 1-2 sets 1-2 sec hold 3-7/ wk 4 wk |
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Phase 3: Hypertrophy Training: Core
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(optional but recommended, maybe on nonresitance days)
0-4 core strength exercises 8-12 reps 2-3 sets medium tempo 0-60s rest 3-6/ wk 4wk |
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Phase 3: Hypertrophy Training: Balance
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0-4 balance strength exercises
8-12 reps 2-3 sets medium tempo 0-60 s rest 3-6/ wk 4 wk |
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Phase 3: Hypertrophy Training: Plyometric
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(optional but recommended, maybe on nonresitance days)
0-4 pylo strength ex. 8-10 reps 2-3 sets repeating tempo 3-6/ wk 4 wk |
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Phase 3: Hypertrophy Training: SAQ
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(optional but recommended, maybe on nonresitance days)
6-8 drills allowing greater horizontal inertia but limited unpredictability 3-5 reps 3-4 sets fast tempo 0-60s rest 2-4/ wk 4 wk |
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Phase 3: Hypertrophy Training: Resistance
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2-4 strength level exercises per bodypart
6-12 reps 3-5 sets 2/0/2 75-85% intensity 0-60 rest 3-6/ wk 4 wk |
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Phase 4: Maximal Strength Training: Flexibilty
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SMR and active (maybe static)
5-10 reps 1-2 sets 1-2 sec hold 3-7/ wk 4 wk |
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Phase 4: Maximal Strength Training: Core
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0-3 core strength exercises
8-12 reps 2-3 sets medium 1/1/1 0-60s rest 2-4/ wk 4 wk |
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Phase 4: Maximal Strength Training: Balance
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0-3 balance strength exercises
8-12 reps 2-3 sets medium 1/1/1 0-60s rest 2-4/ wk 4 wk |
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Phase 4: Maximal Strength Training: Plyometric
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0-3 plyometric strength ex.
8-10 reps 2-3 sets repeating tempo 0-60s 2-4/ wk 4 wk |
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Phase 4: Maximal Strength Training: SAQ
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(optional)
6-8 drills allowing greater horizontal inertia but limited unpredictability 3-5 reps 3-4 sets fast 0-60s rest 2-4/ wk 4 wk |
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Phase 4: Maximal Strength Training: Resistance
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1-3 strength
1-5 reps 4-6 sets x/x/x 85-100% 3-5 min rest 2-4/ wk 4 wk |
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Phase 5: Power: Flexibility
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SMR and dynamic 3-10
10-15 reps 1-2 sets controlled tempo 3-7/ wk 4 wk |
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Phase 5: Power: Core
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0-2 core power
8-12 reps 2-3 sets x/x/x 0-60s rest 2-4/ wk 4wk |
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Phase 5: Power: Balance
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0-2 balance power
8-12 reps 2-3 sets controlled 0-60s rest 2-4/ wk 4wk |
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Phase 5: Power: Plyometric
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0-2 plyo power
8-12 reps 2-3 sets x/x/x 0-60 2-4/ wk 4 wk |
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Phase 5: Power: SAQ
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(may be performed on nonresitance days)
6-10 drills allowing maximal horizontal inertia and unpredictability 3-5 reps 3-5 sets x/x/x 0-90 2-4/ wk 4 wk |
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Phase 5: Power: Resitance
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1 Strength superset w/ 1 power
strength 1-5, power 8-10 reps 3-5 sets x/x/x, x/x/x strength 85-100% up to 10%BW or 30-45 1rpm (power) 1-2 min between pairs, 3-5 min between cicuits rest 2-4/ wk 4wk |
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Applying OPT for body fat reduction
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Cycle between phase 1 and 2, and 3 if client desires
Cardio used in conjunction with OPT. clients will progress through stages I, II, and III as fitness levels improve |
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Applying OPT for increasing lean body mass
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Cycle through phases 1-4
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Applying OPT for improving general sports performace
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phases 1,2, and 5 most important
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Mediastinum
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Space in the chest between lungs that contains all internal organs of the chest except lungs. Adult heart size of fist weighs 300g
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Sinoatrial (SA) Node
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Specialized area of cardiac tissue located in the right atrium of the heart which initiates electrical impulses that determine the pacemaker for the heart. Electrical signals are transmitted from the SA, through both atria and down into ventricles. Referred to as the pacemaker for the heart.
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Atrioventicular (AV) Node
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Small mass of specialized cardiac muscle fibers, located in the wall of the right atrium of the heart, that receives heartbeat impulses from the sinoatrical node and directs them to the walls of the ventricles. AV node delays electrical impulse from SA before allowing it to move on to ventricles. Directs impulses to walls of ventricles.
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Atria
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Superior(upper) chamber of the heart that receives blood from veins and forces it into ventricles. On either side of heart. Gather blood returning to heart. Right atrium gathers deoxygenated blood, left atrium gathers oxygenated blood from lungs.
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Ventricles
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Inferior(lower) chamber of the heart receives blood from its corresponding atrium and forces blood into arteries. Larger than atria. Right ventricle has thin walls and pumps under low pressure. Left ventricle has thicker walls and pumps under high pressure b/c it pumps blood out to the rest of the body. Right ventricle receives deoxygenated blood from right atrium, left ventricle receives oxygenated blood from left atrium.
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Stroke Volume
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Amount of blood pumped out of the heart with each contraction. Difference between ventricular end-diastolic volume(EDV) and end-systolic volume(ESV). EDV is filled volume of ventricle before contraction, ESV is residual volume of blood remaining in ventricle after contraction. Typical EDV 120mL and ESV 50mL. Difference, 70mL represents SV. D comes before S EDV is BEFORE contraction, and ESV come AFTER contraction.
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Cardiac output (Q)
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Heart rate x stroke volume, overall performance of heart.
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Arteries
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Blood vessels that transport blood away from heart.
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Capillaries
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Smallest blood vessels, site of exchange of chemicals and water between blood and tissue.
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Veins
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Vessels that transport blood from capillaries toward the heart.
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Arterioles
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small terminal branches of an artery which end in capillaries.
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Venules
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Very small veins that connect capillaries to the larger veins.
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Respiratory Pump
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Respiratory Pump – Bones and soft tissue that work together to allow proper respiratory mechanics to occur and help pump blood back to heart during inspiration.
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Structures of the Respiratory Pump- Bones
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Sternum
Ribs Vertebrae |
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Structures of the Respiratory Pump- Muscles- inpiration
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Diaphragm
External intercostals Scalenes Sternocleidomastoid Pectoralis minor |
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Structures of the Respiratory Pump- muscles- expiration
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Internal intercostals
abdominals |
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Diffusion
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process of getting oxygen from environment to tissues of the body
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Maximal Oxygen Consumption (VO2max) –
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Highest rate of oxygen transport and utilization achieved at maximal physical exertion. Best measure of cardiorespiratory fitness. Anywhere from 11 to 23 METs.
Resting oxygen consumption (VO2) is approximately 3.5 mL of oxygen per KG of bodyweight per minute, typically named 1 metabolic equivalent or 1 MET. |
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Length-Tension Relationship
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Resting length of a muscle and the tension the muscle can produce at this resting length.
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Force velocity curve
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relationship of muscle’s ability to produce tension at differing shortening velocities. As velocity of concentric muscle action increases, its ability to produce force decreases.
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Force couple
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Muscle groups moving together to produce movement around a joint.
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Rotary Motion
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Movement of bones around the joints.
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Fitness Assessment- Subjective
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General and medical history
occupation, lifestyle, medical and personal info |
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Fitness Assessment Objective
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Physiological
Body composition Cardiorespiratory assessments Static and dynamic postural assessments Performance assessments |
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Straight Percent Method
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Straight Percentage Method – Subtracting age from 220 = MAX HR. Multiply HRmax by appropriate intensity(65 to 95%).
Zone one – HRmax X .65 to .75 Zone two – HRmax X .76 to .85 Zone three – HRmax X .86 to .95 |
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Relative Flexibility
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The tendency of the body to seek the path of least resistance during functional movement patterns
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Muscle imbalances
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Alteration of muscle length surrounding a joint
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Reciprocal Inhibition
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simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place
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Altered reciprocal inhibition
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Concept of muscle inhibition, caused by tight agonist, which inhibits its functional antagonist. Example tight psoas(hip flexor) would decrease neural drive of the gluteus maximus (hip extensor). Altered reciprocal inhibition alters force-couple relationships, produces synergistic dominance, and leads to the development of faulty movement patterns, poor neuromuscular control, and arthrokinetic (joint) dysfunction.
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Synergistic Dominance
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Neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover. Example if psoas(hip flexor) is tight, leads to reciprocal inhibition of gluteus maximus, which in turn results in increased force output of synergists for hip extension (hamstring complex, adductor magnus) to compensate for weakened glutes. The result of synergistic dominance is faulty movement patterns, leading to arthrokinetic dysfunction and eventual injury(such as hamstring strains).
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Arthrokinematic dysfunction
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Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint. Altered joint motion can be caused by altered length-tension relationships and force-couple relationships, which affect joint and cause poor movement efficiency.
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Autogenic Inhibition
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Process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
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Integrated Cardiorespiratory Training
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Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiological, physical, and performance adaptations by placing stress on the cardiorespiratory system.
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Anterior view- Feet turn out
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Overactive-
Soleus Lateral gastrocnemius Bicep femoris (short head) |
Underactive-
Medial gast Medial hamstring complex Gracilis Sartorius Popliteus |
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Anterior view- feet move inward
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OA
Adductor complex Bicep femoris (sh) Tensor fascia latae Vastus lateralis |
UA
Gluteus medius/ maximus Vastus medialis oblique (VMO) |
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Lateral view- LPHC excessive forward lean
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OA
Soleus Gastrocnemius Hip flexor complex (TFL, rectus femoris, psoas) Abdominal complex (rectus abdominis, external obliques) |
UA
Anterior tibialis Gluteus maximus Erector spinae |
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Lateral View- LPHC Low back arches
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OA
Hip flexor complex (TFL, rectus femoris, psoas) Erector spinae Lat dorsi |
UA
Glteus maximus Hamstring complex Intrinsic core stabilizers (transverse ab, multifudus, tranversospinialis, internal oblique, pelvic-floor muscles) |
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lateral view- upper body arms fall forward
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OA
Lat dorsi Teres major Pec major/ minor |
UA
Mid/ lower trapezius Rhomboids Rotator cuff (SITS) |
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lateral view- shoulders elevate (push/pull assessment)
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OA
Upper trapezius Strenocleidomastoid Levator scapulae |
UA
Mid/lower trapezius |
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lateral view- head protrudes forward (push/ pull assessment)
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OA
Upper trapezius Strenocleidomastoid Levator scapulae |
Deep cervical flexors
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Neuromuscular Efficiency
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The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body in all 3 planes of motion.
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relative flexibility
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c
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Arteriosclerosis
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hardening and loss of elasticity of arteries. Normal with aging.
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Atherosclerosis
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build up of fatty plaque in arteries that leads to narrowing and reduced blood flow. caused by poor life choices
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Peripheral Vascular Disease
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a group of diseases in which blood vessels become restricted or blocked, typically as result o atherosclerosis.
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Diabetes
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similar training to obese, phase 1-2. weight bearing activities may need to be avoided at first to prevent blisters and foot microtrauma.
carb or insulin intakes stressed before exercise and after to reduce risk of postexercise hyperglycemia Special care to SMR Plyo may be inappropriate |
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Obese clients
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Phase 1-2
Standing may be better than sitting single leg balance assessment > SL squat Flexibility exercises from standing or sitting caution placing in prone or supine position SMR used with caution and may be avoided or used at home |
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Hypertension
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Consistently elevated arterial BP, which, if sustained at high enough level, is likely to induce CV or end-organ damage.
-Avoid heavy lifting and valsalva maneuvers - make sure client breathes normally Don't let client overgrip weights or clench fists Modify tempo to avoided extended isometric and concentric muscle action Peform exercises in standing or seated manner Allow client to stand slowly to avoid dizziness Progress client slowly phase 1-2 circuit or peripheral heart action |
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Coronary Heart Disease
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Caused by atheosclerosis.
Be aware that client may have other diseases Modify tempo to avoid extended iso and conc muscle action Avoid heavy lifting and valsalva maneuvers- make sure client breathes normally Do'nt let client overgrip weights or clench fists Perform exercises in standing or seated position Progress slowly phase 1-2 aerobic low-intense recommended. stage 1 cardio, only higher with doc's approval no lifting until after at least 3 months no plyo |
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Osteopenia/ Osteoporosis
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Osteopenia: A decrease in calcification or density of bone as well as reduced bone mass. A precursor to
Osteoporosis: 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 fatigue. Progress should be slow, well monitored, and based on postural control Exercises should be progressed if possible toward free sitting (no support) or standing Focus on hips, thighs, back, and arms Avoid excessive spinal loading on squat and leg press Make sure client in breathing normal manner and avoid holding breath as in Valsalva maneuver phase 1-2 no plyo |
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Arthritis
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Chronic inflammation of joints
Osteoarthritis: caused by degeneration of cartilage in joints, causing inflammation and pain. Rheumatoid Arthritis: disease in which body's immune system attacks tissue in joints or organs. Thickening of articular soft tissue and extension of synovial tissue over articular cartilages that have become eroded. Avoid heavy lifting and high reps Stay in pain-free ROM Only use SMR if tolerated by client There may be need to start out with only 5 mins of exercise and progressively increase, depending on severity Cardio may be progressed to stage 2/3 flexibility core/ balance very important No plyo |
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Cancer
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cardio very imortant, may start at 5 mins Stage 1 progressing to 30 mins 3-5 days
core/balance essential no plyo resistance phase 1-2, more as improved and approved by doc Avoid heavy lifting in initial stages of training Allow for adequate rest intervals and progress slowly Only use SMR if tolerated by client- avoid if undergoing chemo or radiation May need to start with 5 minutes of exercise and progressivley increase |
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Pregnancy
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Phase 1-2 first tri
phase 1 2nd and 3rd Avoid prone or supine after 12 weeks Avoid SMR on varicose veins or areas of swelling Plyo not advised in 2nd or 3rd trimesters Cardio stage 1 |
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Chronic Lung Disease
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restrictive lung disease: fibrous lung tissue, which reults in decreased ability to expand lungs
chronic obstructed lung disease: airflow is restricted (asthma, bronchitis, emphysema) Upper body exercises cause increased dyspnea and must be monitored Allow for sufficient rests between exercises peripheral heart action training system is advised. |
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peripgeral arterial disease
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condition characterized by narrowing of major arteries that are responsible for supplying blood to lower extremities. The manifestation of the symptoms is Intermittent Claudication
Phase 1 Allow for sufficient rest between exercises Workout may start with 5-10 mins of activity Slow progress |
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protein
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amino acid linked by peptide bonds
essential : ILLMPTTV isoleucine leucine lysince methionine phenylalanine threonine tryptophan Valine |
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recommended protein intake (per kg per day)
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sedentary 0.8 (0.4g/ lb)
strength 1.2-1.7 (0.5-0.8) endurance 1.2-1.4 (0.5-0.6) |
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recommended intake of fiber
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38/ men
25g/ women 25-35g |
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carb recommendation
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6-10 g/ kg (2.7-4.5 g/ lb) 45-65%
before exercise: 1-4.5 g/kg 1-4 hours before carb loading: 4-6 days out: 4g/kg 1-3 days out: 10g/ kg endurance: 30-60g per hour post exercise: 1.5 g/ kg within 30 mins |
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fats
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mono: olive oil, avocado, peanuts, almonds
poly: vegetable oil, soy, corn, omega-3: fish, flaxseeds, most nuts/ seeds saturated: meat, lard, butter, cheese, eggs, milk, tropical oils: coconut, palm. many baked goods trans: |
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Macronutrient %
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protein: 10-35
carb: 45-65 fat: 20-35 |
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water
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sedentary men/ women : 13/ 9 cups (3L/ 2.2l)
fat loss program: extra 8 ounces for every 25 lbs of extra fat |
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altering body comp
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fat loss: 4-6 meals combining p/f/c
less than 10% cals from saturated fat mass gain: 4-6. PWO 90 minute window never less than 1200 calories |
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ergogenic aids
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work generating
creatine: 5-7 days at 20g, maintain at 2-5g consume with carbs |
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Vitamin A
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high intake of retinol but not Beta carotene is associated with increased incidence of hip fracture in older women. Excess intake of retinol at conception and during early stages of pregnancy increases risk of birth defects.
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Vitamin B12
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deficiency, most commonly seen in elderly and those who avoid consuming animal foods
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Initial session
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20 seconds to make good first impression
Discuss health concerns Clarify fitness goals SMART specific, measurable, attainable, realistic, timely Review previous exercise experience Finalize program design Help client anticipate |
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Reflcting
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Reflecting – Express the purported meaning of what you just heard. Make sure client is accurately understood.
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Summarizing
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Summarizing – Draws all important points of conversation together and again allow clients to clarify either what they have said or how someone has interpreted what they have said.
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Exercise imagery
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Exercise imagery – process created to produce internalized experiences to support or enhance exercise participation. Clients can imagine themselves approaching their activity with greater confidence. Visualize performing with greater relaxation and muscle control. Rehearse positive outcomes.
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ten steps to success
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Step 1 – What is desired annual income?
Step 2 – How much must be earned per week to achieve the annual goal? Step 3 – Earn the weakly goal, how many sessions need to be performed? Step 4 – What is the closing percentage? Step 5 – In what Timeframe will new clients be acquired? Step 6 – How many potential clients need to be interacted with overall to gain clients within the timeframe? Step 7 – How many potential clients need to be contacted each day? Step 8 – How many potential clients need to be contacted each hour of the day? Step 9 – Ask each member spoken to for his or her contact information. Step 10 – Follow up. |
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Mediastinum
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Space in the chest between lungs that contains all internal organs of the chest except lungs. Adult heart size of fist weighs 300g
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Sinoatrial (SA) Node
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Specialized area of cardiac tissue located in the right atrium of the heart which initiates electrical impulses that determine the pacemaker for the heart. Electrical signals are transmitted from the SA, through both atria and down into ventricles. Referred to as the pacemaker for the heart.
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Atrioventicular (AV) Node
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Small mass of specialized cardiac muscle fibers, located in the wall of the right atrium of the heart, that receives heartbeat impulses from the sinoatrical node and directs them to the walls of the ventricles. AV node delays electrical impulse from SA before allowing it to move on to ventricles. Directs impulses to walls of ventricles.
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Atria
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Superior(upper) chamber of the heart that receives blood from veins and forces it into ventricles. On either side of heart. Gather blood returning to heart. Right atrium gathers deoxygenated blood, left atrium gathers oxygenated blood from lungs.
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Ventricles
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Inferior(lower) chamber of the heart receives blood from its corresponding atrium and forces blood into arteries. Larger than atria. Right ventricle has thin walls and pumps under low pressure. Left ventricle has thicker walls and pumps under high pressure b/c it pumps blood out to the rest of the body. Right ventricle receives deoxygenated blood from right atrium, left ventricle receives oxygenated blood from left atrium.
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Stroke Volume
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Amount of blood pumped out of the heart with each contraction. Difference between ventricular end-diastolic volume(EDV) and end-systolic volume(ESV). EDV is filled volume of ventricle before contraction, ESV is residual volume of blood remaining in ventricle after contraction. Typical EDV 120mL and ESV 50mL. Difference, 70mL represents SV. D comes before S EDV is BEFORE contraction, and ESV come AFTER contraction.
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Cardiac output (Q)
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Heart rate x stroke volume, overall performance of heart.
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Arteries
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Blood vessels that transport blood away from heart.
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Capillaries
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Smallest blood vessels, site of exchange of chemicals and water between blood and tissue.
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Veins
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Vessels that transport blood from capillaries toward the heart.
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Arterioles
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small terminal branches of an artery which end in capillaries.
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Venules
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Very small veins that connect capillaries to the larger veins.
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Respiratory Pump
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Respiratory Pump – Bones and soft tissue that work together to allow proper respiratory mechanics to occur and help pump blood back to heart during inspiration.
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Structures of the Respiratory Pump- Bones
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Sternum
Ribs Vertebrae |
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Structures of the Respiratory Pump- Muscles- inpiration
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Diaphragm
External intercostals Scalenes Sternocleidomastoid Pectoralis minor |
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Structures of the Respiratory Pump- muscles- expiration
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Internal intercostals
abdominals |
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Diffusion
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process of getting oxygen from environment to tissues of the body
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Maximal Oxygen Consumption (VO2max) –
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Highest rate of oxygen transport and utilization achieved at maximal physical exertion. Best measure of cardiorespiratory fitness. Anywhere from 11 to 23 METs.
Resting oxygen consumption (VO2) is approximately 3.5 mL of oxygen per KG of bodyweight per minute, typically named 1 metabolic equivalent or 1 MET. |
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Integrated Performance Paradigm
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To move with precision, forces must be loaded (eccentrically), stabilized (isometrically), and then unloaded or accelerated (concentrically).
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Rate of Force Production
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Ability of muscles to exert maximal force output in a minimal amount of time.
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Plyometric (Reactive Training)
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Exercises that generate quick, powerful movements involving an explosive concentric muscle action precede by an eccentric muscles action.
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Eccentric (Loading Phase)
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Increases muscle spindle activity by prestretching the muscle before activation.
Muscle stores potential energy (rubber band). |
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Amoritization (transition) Phase
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Dynamic stabilization -time between end of eccentric muscle action and initiation of concentric contraction.
Prolonged amortization phase results in less than optimal neuromuscular efficiency from a loss of elastic potential energy. Rapid switch from eccentric loading to concentric contraction leads to a more powerful response. |
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Concentric (Unloading) Phase
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Involves force production
Results in enhanced muscular performance. |
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Proper Landing Mechanics
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1. Keep the feet pointing straight ahead
2. Knees track in line with toes in semi-flexed position 3.Sit back both prior to jumping and upon landing 4.Land in dorsiflexed position just behind ball of foot. |
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Plyometric Stabilization Exercises
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Involve little joint motion.
Designed to establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency(coordination during dynamic movement). When individual lands they should hold the landing position for 3 to 5 seconds. Squat jump w/ stabilization Box jump-up w/ stabilization Box jump down w/ stabilization MP jump with stabilization 0-2 exercises, 1-3 sets, 5-8 reps, controlled tempo, 0-90s rest *plyo exercises may not be appropriate for this phase if he does not possess the appropriate amount of total body strength, core strength, and balance capabilities. |
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Plyometric Strength Exercises
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Exercises involve more dynamic eccentric and concentric movement through a full range of motion. Specificity, speed, and neural demand may also be progressed at this level. Exercises are intended to improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency of the entire human movement system. Performed in repetitive fashion(spending relatively short time on the ground before repeating the drill).
Squat Jump Tuck Jump Butt kick Power step-up 0-4 ex, 2-3 sets, 8-10 reps, medium (repeating) temp, 0-60s rest *may not be necessary for goal of certain phases in this level (hypertrophy and maximal strength) |
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Plyometric Power Exercises
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Exercises involve entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements. Designed to further improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, and optimal force production. Performed as fast and explosively as possible.
Ice Skaters (skater jumps) SL power step up Proprioceptive plyometrics 0-2 ex, 2-3 sets, 8-12 reps, afap tempo, 0-60s rest *b/c one is performing plyo power exercises in the resistance training program of this phase, seperate plyo exercises may not be necessary |
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Speed
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The ability to move the body in one intended direction as fast as possible.
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Stride Rate
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The number of strides taken in a given amount of time(or distance).
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Stride Length
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Distance covered in one stride, during running.
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Frontside Mechanics
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Proper alignment of lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis
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Backside Mechanics
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Proper alignment of rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and neutral pelvis
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Agility
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Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
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Quickness
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The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities.
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Kinetic chain checkpoints during running movement
Foot/ ankle complex |
The foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground
Excessive flattening or external rotation of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease overall performance. |
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Kinetic chain checkpoints during running movement
Knee complex |
The knees must remain straight ahead.
If the athlete demonstrates excessive adduction and internal rotation of the femur during the stance phase, it decreases force production and leads to overuse injuries. |
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Kinetic chain checkpoints during running movement
LPHC |
The body should have a slight lean during acceleration.
During maximal velocity, the LPHC should be fairly neutral, without excessive extension or flexion, unless to reach for an object. |
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Kinetic chain checkpoints during running movement
Head |
The head should remain in line with the LPHC, and the LPHC should be in line with the legs.
The head and neck should not compensate and move into extension, unless necessary to track an object, as this can affect the position of the LPHC (pelvo-occular reflex). |
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SAQ Stabiliztion
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4-6 drills w/ limited horizontal inertia and unpredictability such as Cone Shuffle and Agility Ladder Drills
1-2 sets, 2-3 reps, 0-60s rest |
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SAQ Strength
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6-8 drills allowing greater horizontal inertia but limited unpredictability such as the 5-10-5, T-Drill, Box Drill, Stand Up to Figure 8, etc.
3-4 sets, 3-5 reps, 0-60sec rest |
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SAQ Power
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6-10 drills allowing maximal horizontal inertia and unpredictability such as Modified Box Drill, Partner Mirror Drills, and timed drills.
3-5 sets, 3-5 reps, 0-90s rest |
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