Programming

Principles

100

What is the total amount of time that a muscle is actively contracting and under strain during a set of exercise? 

Time Under Tension

200

How is time under tension calculated? 

By measuring the time spent during the exercise contracting

300

A load that exceeds the metabolic capacity of the muscle must be applied to elicit a change in muscle performance

Overload Principle

400

Exercises utilized should mimic the anticipated function 

SAID (Specific Adaptations to Imposed Demand) Principle

500

Adaptive changes are transient unless training-induced improvements are regularly utilized or a maintenance program is performed

Reversibility 

Creating a Resistance Program

100

Step 1 (Out of the 3 main steps)

Needs Analysis: Therapeutic Exercise Goals 

200

Step 2 (Out of the 3 main steps)

Exercise Prescription: Dosage using FITT VP

300

Step 3 (Out of the 3 main steps)

Determine the program’s order

400

Most common method for determining a programs order? 

Large muscle groups, multi-joint, & complex movements first. Followed by smaller muscle groups, single-joint, less complex movements. 

500

Other methods for determining a programs method listed in the PPT (there are 4) 

1. Alternate upper and lower body

2. Alternate push and pull

3. Supersets

4. Compound Sets 

Intensity: Dosage Parameters

100

Load: 60-70% 1RM (Novice/ Intermediate), >80% 1RM (advanced) 

Reps: 8-12 (Novice/ Intermediate), 1-8 (advanced)

Sets: 1-3 (N/I), 2-6 (A) 

Muscular Strength 

200

Load: UE = 30-60% 1RM, LE = 0-60% 1RM

Reps: 3-6

Sets: 1-3

Muscular Power

300

Load: 70-85% 1RM (novice/intermediate), >70% 1RM (advanced) 

Reps: 8-12 (n/i), 1-12(a) 

Sets: 1-3 (n/i), 3-6 (a)

Muscular Hypertrophy

400

Load: <70% 1RM

Reps: 10-25

Sets: 2-4

Muscular Endurance 

500

1. What is the rest period for Muscular strength, muscular power, and muscular hypertrophy? 

2. What is the rest period for muscular endurance? 

1. 1-2 mins for lighter loads and 2-3 mins for higher loads

2. 30s-1min

General

100

3 R‘s of Rehab

1. Relieve Symptoms

2. Restore Deficiencies 

3. Return to Function 

200

Contraindications (5 listed in PPT) 

1. Acute inflammation 

2. Acute disease processes ( i.e. Gout, MS, autoimmune diseases) 

3. Severe pain w/o load or against manual resistance 

4. Inflammatory NM diseases (Gillian-Barre, Polymyoitis, dermatomyositis) 

5. Severe cardiac Diseases (CHF, MI) 

300

Two sequentially performed exercises that stress two opposing muscle groups or muscle areas I.e. stressing the agonist and the antagonist at a particular joint. 

Superset

400

Sequentially performing 2 different exercises for the same muscle group

Compound Set

500

7 examples of resistance training listed in the PPT

1. Manual Resistance 

2. PNF

3. Mechanical Resistance 

4. PRE

5. BFR (blood flow restriction) 

6. Circuit Training 

7. Isokinetic Training

Movement Variables

100

1. The movement or exercise 

2. The conditions in which the action is performed 

1. Action 

2. Environment 

200

3. The placement or location where the action is performed 

4. The part of the body that receives power and transmits motion to other parts of the body 

3. Position 

4. Driver

300

5. A point to or from which the action is moving; plane of motion to describe the action 

6. Vertical coordinate or description of the action 

5. Direction 

6. Height

400

7. Amount of space between two points; the horizontal coordinate or description of the action 

8. The amount of work performed 

7. Distance

8. Load

500

9. The speed with which the action is performed

10. The amount; time, sets, reps

9. Rate

10. Duration