Acute Variables
What are the two acute variables
volume
intensity
What is GAS? & What are the stages?
General Adaptation Syndrome
1. Alarm reaction
2. Resistance Development
3. Exhaustion
no additional load; most accessible; all planes of motion.
Bodyweight Training
the weight and movements placed on the body.
Mechanical Specificity
Slow progression, ell monitored & baed on postural control
Progress exercises toward free sitting (no support) or staying.
Focus exercises on hips, thighs, back and arms
Avoid excessive spinal loading on squat and leg press exercises
Maintain normal breathing & avoiding holding breath
Individual with Osteoporosis
What are the 5 Phases
Phase 1: Stabilization Endurance Training
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy Training
Phase 4: Maximal Strength Training
Phase 5: Power
What are some current trends in the fitness field
Mobile apps, activity trackers, social media, & emerging technologies
ropes or webbing used to manipulate body position and stability.
Suspension Training
The annual plan of training plan can also be called..
Macrocycle
Make sure your client is comfortable - beware of surroundings & positions
Exercises should be performed in standing o seated position.
Utilize the Talk Test
Client may have other chronic disease; get medical release from physician if is the case
Overweight or Obese
What does High Volume (low intensity) Adaptation Do?
•Increased muscle cross-sectional
area.
•Improved blood lipid serum profile.
•Increased metabolic rate.
What are the signs of overtraining?
Decreased Performance
Fatigue
Altered hormonal states
Poor sleeping patterns
Reproductive disorders
Decreased immunity
Loss of appetite
Mood disturbances
great for beginners needing stability; fixed plane of motion; limited range of motion.
Strength Training Machines
the speed of contractions and exercise selection.
Neuromuscular Specificity
Slow, well monitored progression based on postural control.
Exercises should be progressed toward free sitting (no support) or standing
Make sure client maintains normal breathing , and avoid breath holds
If client cannot toilette SMR or static stretches perform slow rhythmic active or dynamic stretches
Seniors
What does Low Volume (High Intensity) Adaptation do?
Low Volume (High Intensity) Adaptation
•Increased rate of force production.
•Increased motor unit recruitment.
•Increased motor unit
synchronization.
The act of rolling one's own body on a round foam roll or other training tool, massaging away restrictions to normal soft-tissue extensibility.
Self-myofascial release (SMR)
barbells, dumbbells, kettlebells, medicine balls, and sandbags; all planes of
Free weights and Implements
Dividing a training program into distinct periods, training different adaptations in each
Periodization
Avoid heavy lifting & Valsalva maneuvers, making sure client breathes normally
Do not let client clench fists or overripe weights
Modify tempo to avoid extended isometric and concentric muscle action
Perform exercises in a standing or seated position
Allow client to stand slowly to avoid dizziness
Progress slowly
Hypertension
What is the FITTE Principle?
Frequency - the number of training sessions in a given timeframe
Intensity - the level of demand that a
given activity places on the body
Time - the length of time an individual is engaged in a given activity
Type - the type of physical activity being performed
Enjoyment - the amount of pleasure
What are the principles of variation?
1. Vary the amount and type of stress placed on the body to produce adaptation and prevent injury.
2. Vary the focus of a training program at regularly planned periods of time to produce optimal adaptation.
stability balls, wobble boards (BOSU), balance discs (Dyna Disc), foam pads (Airex), balance beams, half foam rolls; used to increase instability of an exercise.
Proprioceptive modalities
Body increases functional capacity to adapt to a stressor; once adapted, the increased stress is needed to produce a new response
Resistance Development (stage 2 of GAS)
Avoid Exercises in a prone (on stomach) or supine (on back) position after 12 weeks pregnant
Avoid SMR on varicose veins and areas of swelling
Plyometric trining is not advised in 2nd & 3rd trimesters
Women & Pregnancy