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48 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Frequency - FITTE Principle |
The number of training sessions in a given timeframe. |
How many? When? |
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Intensity - FITTE Principle |
Level of demand that a given activity places on the body. |
Supply & ... |
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Time - FITTE Principle |
The length of time an individual is engaged in a given activity. |
How long you run. It’s in the name. |
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Type - FITTE Principle |
The type of physical activity being performed. |
It’s in the name. |
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Enjoyment - FITTE Principle |
The amount of pleasure derived from a training session. |
How much do you like it? |
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Acute variables |
Important components that specify how each exercise is to be performed. |
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What are the acute variables of training? |
Repetitions. Sets. Rest intervals. Training frequency. Training intensity. Training duration. Training volume. Exercise selection. Repetition tempo. |
9 variables. FITT principle. |
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Repetition or Rep |
1 complete movement of a single exercise. |
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Set |
A group of consecutive repetitions. |
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Training intensity |
Level of effort, compared with maximal effort. |
One of the most important. Expressed as a %. |
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Repetition tempo |
The speed with which each repetition is performed. |
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Rest interval |
The time taken to recuperate between sets. |
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Training volume |
Amount of physical training performed within a specified period. |
APT |
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Training frequency |
The number of training sessions performed during a specific period. |
Usually 1 week. |
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Training duration |
The timeframe of a workout/length of time spent in one phase of training. |
Time & how long. |
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Exercise selection |
The process of choosing appropriate exercises for a client’s program. |
Another word for select. |
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High volume (low intensity adaptation) |
Increased muscle cross-sectional area. Improved blood lipid serum profile. Increased metabolic rate. |
MBM |
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Low volume (high intensity adaptation) |
Increased rate of force production. Increased motor unit recruitment. Increased motor unit synchronization. |
MMR |
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What is Bodyweight training? What are 3 benefits? |
No additional load; least expensive, most accessible; all planes of motion. |
Least, most, all. |
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Suspension training |
Ropes/webbing used to manipulate body position & stability. |
Controlling. |
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What are some examples of Free weights? What are some Implementations? |
Barbells, dumbbells, kettlebells, medicine balls, & sandbags; all planes of motion; full ROM; requires base of stabilization. |
Using weight. 5 options. All, full, requires. |
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Strength-training machines are |
Great for beginners needing stability; fixed plane of motion; limited ROM. |
Fixed, limited. |
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What are some examples of Proprioceptive modalities? What are they used for? |
Stability balls, wobble boards (BUSU), balance discs (dyna disc), foam pads (airex), balance beams, half foam rolls, vibration trainer machines; used to increase instability of an exercise. |
7 options. Increase. |
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What are 7 signs of overtraining syndrome? |
Decreased performance & immunity. Fatigue. Loss of appetite. Altered hormonal states. Poor sleep patterns. Reproductive disorders. Mood disturbances. |
DPL FARM |
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It is important to follow the suggested days off & rest periods within |
The OPT model parameters to avoid overtraining. |
Not too much |
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What are 4 ways Mobile Apps apply to training? |
Provide guidance to the clients during travel; remote training services. Remote clients monitoring. Organizing & track acute variables. Manage personal nutrition. |
PROM |
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What are 3 ways Activity Trackers apply to training? |
Track movement & provide info on physical activity patterns. Track HR & sleep patterns. Show signs of improvement or over training. |
TTS |
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How does Social Media apply to training? |
share educational topics & information about services & events. Network & grow by connecting with peers & experts. Connect with clients & prospects outside of the gym. Establish professional reputation & presence. Encourage & motivate clients. Connect with clients & prospects outside of the gym. |
SNEEC |
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What is Emerging Technology? |
Wearable devices that sync with mobile apps and activity trackers. |
Apple Watch. |
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Youth training considerations : Frequency, Intensity, Time, Type, Flexibility : |
5-7days/wk cardiorespiratory activity. Moderate-vigorous. 60mins/day. Walking, jogging, running, games, sports, resistance training. Follow flexibility protocols for each OPT level. |
Medium-Hard |
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Youth training considerations : Resistance training : Frequency, Intensity, Sets/Reps, OPT Phase(s) : |
2-3 days/wk. 45-85% of 1RM. 1-2 sets of 3-30 reps. Phases 2-5 for mature adolescents (dynamic posture & physician recommendations) |
Seek advice. |
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Special considerations for Youth : Progress & what to do : |
Progress is based on postural control, not on the amount of weight used. Make exercising fun! |
Moving forward depends on form. |
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Older Adult training considerations : frequency, intensity, time, type, Flexibility : |
3-5 days/wk (moderate cardiorespiratory). 3 days/wk (vigorous cardiorespiratory). Int : 40-85% of VO2max. Time : 30-60mins/day or 8-10min bouts. Stationary or recumbent cycling, aquatic exercise, treadmill with handrail support. |
Medium or Hard depending on how many days. |
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Resistance training for Older Adults : Frequency, Intensity, Sets/Reps, OPT phase(s) : |
3-5 days/wk. 40-80% 1RM. 1-3 sets of 8-20 reps. Phases 2-5 progressed based on dynamic postural control & physician recommendations. |
Move forward with Phases by form. Seek advice. |
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Special considerations for Older Adults : 2 ways to Progress, how to Breathe, Stretches : |
Progression should be slow & well monitored. Exercises should be progressed toward free sitting or standing. Normal breathing, avoid the Valsalva maneuver. Use active/dynamic stretches if SMR/static stretching isn’t tolerated. |
Progression, exercise progression, breathing, stretching/foam roll. |
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Valsalva maneuver |
Exhaling forcibly with a closed glottis (windpipe) no air exits through the mouth/nose. |
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Pregnancy training considerations: Frequency, Cardio Stage, Time, Movements & what to avoid, Type, Flexibility : |
3-5 days/wk cardiorespiratory. Stage 1 cardio only, Stage 2 with physician clearance. 15-30mins/day Low impact movements that avoid jarring motion : treadmill walking, stationary cycling, aquatic exercise. SMR, static & active-isolated stretching. |
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Resistance training for Pregnancy : Frequency, Loads, Sets/Reps, OPT Phases : |
2-3 days/wk. light loads. Follow OPT phase for sets. 12-15 reps per set. Phases 1-2 ; Use only Phase 1 after 1st trimester. |
Easy. Be careful after 1st trimester. |
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Special considerations for Pregnancy : 4 things to avoid, Modifications, Reduction : |
Avoid prone/supine exercises after 12wks. Avoid SMR on varicose veins/ areas of swelling. Avoid plyometric training during 2nd & 3rd trimesters. Avoid power & speed assessments. Modify push-up assessment to knees. Test single-leg balance instead of single-leg squat. Decrease ROM for the OHSA. |
Avoid 4 major things. Modify, modify assessment, decrease. |
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Obesity training considerations : Frequency, Intensity, Time, Type, Flexibility : |
5-7 days/wk cardiorespiratory. 60-80% HRmax ; can be adjusted to 40-70% ; use walk test. 40-60mins/day or 20-3min sessions 2x/day. Low impact activities: treadmill walking, rowing, stationary cycling, aquatic exercise. Perform stretches seated/standing, use SMR if tolerated. |
Easy activities, |
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Resistance training for Obesity : Frequency, Intensity Sets/Reps, Phase(s) : |
2-3 days/wk. Follow OPT for intensity. 1-3 sets of 10-15 reps. Circuits for phases 1-2. |
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Special considerations for Obesity : Ensure, How to perform exercises, Health, Cardio, Modifications : |
Make sure the client is comfortable. Exercise should be performed standing/seated when possible. Client may have other obesity-related chronic diseases. Use Rockport walk test for cardio assessment. Modify push-up assessment to knees. Test single-leg balance instead of single-leg squat assessment. |
Are you good? Exercise position, health, assessment, modify, modify assessment. |
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Hypertension training considerations : Frequency, Intensity, Cardio Stage, Time, Flexibility : |
3-7 days/wk cardiorespiratory. 50-85% HR, can adjust to 40-70% if needed; Stage 1 cardio progressing to Stage 2. 30-60mins/day. Static & active-isolated stretching; seated/standing. |
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Resistance training for Hypertension : Frequency, Intensity, Sets/Reps, Iso & Conc muscle actions, training types & rest : |
2-3 days/wk. Follow OPT phase for intensity. 1-3 sets of 10-20 reps. Don’t exceed 1sec for isometric & concentric muscle actions. Use circuit or PHA training systems with appropriate rest. |
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Special considerations for Hypertension : 3 things to avoid, How to perform exercises, Progression : |
Avoid heavy lifting & Valsalva maneuver. Don’t overgrip weights/clinch fists when training. Perform exercises in standing/seated position. Stand up slowly to avoid dizziness. Progress slowly. |
Avoid, do not, perform, standing, progression. |
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Osteoporosis training considerations : Frequency, Intensity, Cardio Stage,Time, Type, Flexibility : |
2-5 days/wk cardiorespiratory. 50-90% HRmax; Stage 1 cardio progressing to Stage 2. 20-60mins/day ; 8-10min bouts. Treadmill with handrail support. Static & active-isolated stretching. |
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Resistance training for Osteoporosis : Frequency, Intensity, Sets/Reps : |
2-3 days/wk. up to 85% 1RM. 1-3 sets of 8-20 reps. |
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Special considerations for Osteoporosis : progress, focus, & avoid : |
Progression should be slow, well monitored, & based on postural control. Progress, if possible, toward free sitting/standing. Focus the exercises on the hips, thighs, back, arms. Avoid excessive spinal loading on squat & leg press exercises Avoid Valsalva maneuver. |
Progression, progress free, focus exercises on, avoid too much, avoid maneuver. |
