NCSF CPT Unit 7 - Intro to Program
Design Exam-Graded A
Progressive preperation - ANS-acclimating the body to harder work levels
Energy continuum - ANS-predominant energy system used to fuel the work
Periodization - ANS-Division of a training program into smaller, progressive stages to
maximize progress
General warm-up - ANS-Gross motor activation - jogging/jump-rope/cycling
5-10min based upon training intensity
Training Volume - ANS-Amount of physical training performed within a specified period.
Cold tissue limitations - ANS--low ROM
-limited metabolism
-limited force production
-limited activation patterns
Benefits of a warm-up - ANS-1. increased neural sensitivity and transmission speed
2. greater movement economy and ROM
3. increased oxygen and blood delivery
4. increased enzyme and metabolic activity
5. heightened muscle temp
Warm up steps - ANS-1. resting state
2. progressive readiness
3. Neural specificity (>75% of max effort)
4. max intensity
Specific Warm-Up - ANS--Low intensity exercise consisting of consisting of movements
that mimic those that will be included later in the training
-muscles and neural patterns are primed for max intensity effort
Performance (sport specific) warm-up - ANS--actions and neural patterns used for
increased sport performance
-can be 15-20 min (actions followed by neural prep)
ex: jump rope -> mobility drills -> muscle activation drills -> moderate intensity ballistics
(5-10%)
Design Exam-Graded A
Progressive preperation - ANS-acclimating the body to harder work levels
Energy continuum - ANS-predominant energy system used to fuel the work
Periodization - ANS-Division of a training program into smaller, progressive stages to
maximize progress
General warm-up - ANS-Gross motor activation - jogging/jump-rope/cycling
5-10min based upon training intensity
Training Volume - ANS-Amount of physical training performed within a specified period.
Cold tissue limitations - ANS--low ROM
-limited metabolism
-limited force production
-limited activation patterns
Benefits of a warm-up - ANS-1. increased neural sensitivity and transmission speed
2. greater movement economy and ROM
3. increased oxygen and blood delivery
4. increased enzyme and metabolic activity
5. heightened muscle temp
Warm up steps - ANS-1. resting state
2. progressive readiness
3. Neural specificity (>75% of max effort)
4. max intensity
Specific Warm-Up - ANS--Low intensity exercise consisting of consisting of movements
that mimic those that will be included later in the training
-muscles and neural patterns are primed for max intensity effort
Performance (sport specific) warm-up - ANS--actions and neural patterns used for
increased sport performance
-can be 15-20 min (actions followed by neural prep)
ex: jump rope -> mobility drills -> muscle activation drills -> moderate intensity ballistics
(5-10%)
