Periodization
Why do we periodize?
* to manage load/intensity
* to ensure adaptation and recovery
*to prevent overreaching/overtraining
What does TBP stand for?
Total Body Power
What steps make up Pillar Prep?
Soft Tissue : Foam Roller
Mobility
Activation
What is it called when your ankles, knees, and hips are in a straight line?
triple extension
Adequate Rest Equals
Quality Reps
What is the highest score you can achieve in the FMS?
21
Outside of CHKD, where else to Margaret and Julius see each other often?
CHURCH!
ESD:
Which energy system provides the most ATP molecules and is most efficient during long duration activity?
the oxidative energy system
How long does it typically take for the body to begin adapting to training demands?
a week (or more)
When writting a program it is important to stick to a
Trend!
What is Pillar Prep based off of?
FMS and or the needs of a team.
What is DKV?
dynamic knee valgus
What is set and rep scheme for a PRP Power Block?
3-5 Sets, reps 1-3
What are the subcategories of Lower Push?
Unilateral and Bilateral
Margaret has how many siblings?
1
What are the 4 main principles of CHKD's Sports Performance Academy?
Strength, Power, Speed, Confidence
What is an entire year's plan called?
Macrocycle
When writing a program, we progress from _____ neurologically taxing to _____ neurologically taxing exercises.
most, least
How many parts of Movement Prep?
5
In what plane of motion is a lateral box jump?
Frontal plane
Taper/Deload Week/ Weak Week
What should you always bring with you in future interviews?
Multiple Resumes and Cover Letters
90% of our clientele are referred by whom?
Physical Therapist
During a general strength phase, what level of intensity is programmed?
Moderate to High Intensity
How many reps are typically used in strength-focused program (NSCA)?
What does RAMP stand for?
Raise Heartrate, Activate Muscles, Mobilize Joints, Potentiation/Prep Brain
When performing a single-leg hop, where do we bring our foot?
towards the midline/center of mass/base of support
Which type of cycle lasts anywhere from a couple weeks to a couple months?
Mesocycle
What is the purpose of the FMS?
To observe an athletes movement patterns and quality. also to address any instabilities and ailments.
Name 2 of Julius's 4 Children
Ava, Remmie, Scarlett, Finnen
What is PAP and what phased is it normally used in?
PRP.
What is the main goal of a 4-5 day program?
To hit all pieces of the Movement Tree!
Name a specific movement for Each of the parts of Movement Prep.
Running
Hip rotaions Band Walks
WGS Inch Worms
LInear MArch LAteral March
Pogos 2 Inch RUn
Rank these jumps from "easiest" to "hardest":
Depth Jump, Box Jump, Hurdle Jump, Drop Squat
Drop Squat->Box Jump-> Hurdle Jump-> Depth Jump
What is the order of the the training paradigm (CHKD mesocycles)?
Stability/General Prep Phase
Strength/General Strength
Power/Peak Readiness Phase
Give an example of a neurologically taxing exercise that is NOT an Olympic lift.
Med Ball Scoop Toss
Medball Squat Toss
KB Swings
Box Jumps
Who won the very first super bowl?
Green Bay Packers defeated the KC Chiefs 35-10
maintain strength and maximize velocity of movement
What type of execise should offset a Hex Bar Dead lift in an A/B Spilt Program and where should it go in within the program?
Based off the Trend : Unilateral Lower Push
or Unilater Lower Pull Hip Hinge
Auxiliries
What are the parts of Movement Prep
General WArm Up
Glute Activation
Muscle Elongation
Muscle Activation
Neural Activation
How many "go-s" does Julius use when teaching a non-countermovement jump?
DOUBLE OR NOTHING QUESTION (decide before you answer this question if you want the double)!
TWO
DOUBLE OR NOTHING (decide before you answer the question): How many times does Julius say "How many go's" before having kids perform a jumping exercise?
What are some of the benefits of using non-linear periodization?
* each microcycle can possess multiple goals
*incorporate intersession and intra-session variability- (flexibility according to recovery)
*reduces adaptations to allow adaptations emerge
On the very first day of your internship (the day you received ALLLLLL the paperwork), what was the name of the exercise specialist that was with Margaret?
Matt (Palozola)
After the 2024 Paris Olympic Games, which 5 countries had the highest TOTAL medal counts?
(all or nothing)
1. USA (126)
2.China (91)
3. Great Britain (65)
4. France (64)
5. Australia (53)