CH 9: Principles of Program Design Flashcards
What are all of the acute variables of fitness?
TTTT-EE-RRR-FIS
- type
- time
- time under tension
- tempo
- exercise selection
- exercise order
- reps
- range of motion
- rest
- frequency
- intensity
- sets
Explain the possible muscular adaptations from training
Muscular endurance - this is the ability for a muscle or group of muscles to exert force against a resistance over time and continuously.
Hypertrophy - this is an increase in the size of a muscle as an adaptation to exercise.
Strength - this is the amount of force that may be created by a muscle or muscle group.
Power - this is the combination of speed and strength and the ability for the muscle to generate max tension as quick as possible.
What is Exercise Type?
Type refers to the techniques, equipment, or methods used for the completion of an
activity. Things like modality of exercise or equipment used may be included in this specific acute variable.
What is Exercise Selection?
Exercise selection will refer to the specific exercises that are done in a workout session. It will help with the order, which we look at next. The selection of exercise should entirely relate to what the client wishes to train and what they wish to improve.
Explain exercise order as an acute variable. Know the recommended order for the typical workout.
Exercise order takes the exercise selection and places them in the most optimal order for the person training. Oftentimes this will breakdown the exercises into compound exercises and accessory exercises. Compound exercises are multi-joint exercises requiring the use of multiple muscles or muscle groups. These should usually be the first exercises done in the workout, as they are also the most taxing on the body. The accessory exercises are supplementary movements that focus on synergist and supporting muscles to help someone perform a primary movement.
What is the acute variable Intensity? Explain the use of 1RM and Load.
Intensity is a measurable level of force and effort within an activity or exercise. Higher intensities are usually associated with higher anaerobic energy demand, and lower intensities are associated with aerobic energy demand. Intensity may be expressed in different ways, but oftentimes we see it best with a percentage of max effort. Here the percentage of one rep max is used to determine intensity. Load is the term used to describe the resistance level used in a strength training exercise. Load also correlates to the recruitment of muscle fibers.
List the Resistance Training Intensity Protocol training goals.
Muscular endurance = 67% 1RM or less
Hypertrophy = 67 - 85%
Max strength = 85% or more
Single-rep power event = 80 - 90%
Multiple-rep power event = 75 - 85%
Explain the Sets acute variable.
Sets are the number of times an exercise or group of exercise are completed. The number of sets within a session will be based on the client’s training goals.
List the Sets Protocol by training goal.
Muscular endurance = 1 - 3 sets
Hypertrophy = 3 - 4 sets
Max strength = 3 - 5 sets
Power = 3 - 5 sets
Explain the Repetitions acute variable.
Repetitions are the number of times that an exercise is performed to completion within a set.
List the Repetition Protocol by training goal.
Muscular endurance = 15 or more reps Hypertrophy = 6 - 12 reps
Max strength = 1 - 6 reps
Power = 1 - 5 reps
Explain Frequency as an acute variable.
Exercise frequency refers to the number of times training occurs within a specific period, or the number of times or how often an exercise is executed. Frequency relates to the desired training outcome.
Explain the Range of Motion acute variable.
The range of motion is the amount of movement within a joint and measured in degrees. For single joint movements, it is simply measuring the movement of the singular movement of the one joint. For multi-joint movements, it is the total amount of space moved.
Explain Time as an acute variable.
Time is simply the duration of an activity or the training session. This is often tied to the desired training outcome.
What’s the FITT principle?
FITT Principle—applies most often to cardiovascular training
F - Frequency: number of times a cardiovascular exercise is performed (per week)
I - Intensity: the amount of effort expended during the activity (level, speed, incline)
T - Type: the type of cardiovascular exercise completed (bike, treadmill, stair mill)
T - Time: the duration of the activity
What are the 5Rs?
The Five Rs—applies most often to resistance training
R – Repetitions: the number of times the range of motion is completed consecutively
R – Rest: the time spent resting between repetitions or between sets
R – Recovery: the time spent recovering between exercise sessions
R – Resistance: the load (weight) used for an exercise
R – Range of motion: the total amount of joint movement used during an exercise
Explain the Tempo acute variable. How is tempo written?
Tempo is the speed at which an exercise or movement pattern is completed. Tempo is written as:
eccentric count : isometric hold count : concentric count : isometric hold count
Know the Tempo Protocol by training goal.
Muscular endurance = 4:0:6:0
Hypertrophy = 3:1:3:1
Max strength = 3:0:1:0
Power = Fastest controllable tempo
Explain the Time Under Tension acute variable.
This is the amount of time a muscle is engaged as a set and completed from the beginning to the end.
Explain the Rest acute variable.
Rest is the amount of time spent recovering between the sets or reps. It is important for cardiovascular and metabolic recovery. Recovery time is similar and means the rest time between different training sessions.
Know the Rest Protocol by training goal.
Muscular endurance = 30 - 60 seconds
Hypertrophy = 30 - 60 seconds
Max strength = 2 - 5 minutes
Power = 1 - 2 minutes
active recovery
Low-intensity exercise or activity that can promote and accelerate muscular and metabolic recovery.
General rest period rule of thumb
For loads < 60 % of maximum, 45 seconds to 2min is recommended.
Activities of >=90 % of maximum can require 3 to 5min of rest.
Principle of specificity
this says that training needs to be specific to one’s own goals, as the adaptation they get will be based upon their training done.
SAID principle
this states that stress on the human system requires the body to adapt specifically to the demands. It is short for Specific Adaptations to Imposed Demands.
Principle of Variability
this says that training programs must include variations in intensity, duration, volume, and other aspects of practice.
Principle of individual differences or diminishing returns
this states that there is no one specific way to train every client due to the uniqueness of each person. Diminishing returns states that everyone has a set genetic limit to their potential, and, eventually the effort for training won’t produce the same results.
Principle of Progressive Overload
this says that the body must be forced to adapt to or overcome a stress greater than what is normally done.
Principle of Reversibility
“use it or lose it”
this principle says that clients lose the effects of training after they stop working out.
General adaptation syndrome
there are three stages of adaptation that the body goes through as a response to a stress:
- alarm
- resistance
- exhaustion.
Periodization
this means breaking down a program into phases which are each there to present a different type of physiological adaptation.
What are the overtraining signs and symptoms?
- physical performance decline even as training continues
- change in appetite
- weight loss
- sleep disturbances
- elevated resting heart rate
- elevated resting body temperature
- muscle cramps
- irritability, restlessness, excitability, anxiousness
- loss of motivation and vigor in training
- lack of mental concentration and focus
- lack of appreciation for normally enjoyable things
training macrocycle
The overall training period, usually one year or more.
training mesocycle
A training phase in the annual training plan made up of three to nine microcycles.
training microcycle
A one-week-long cycle of training sessions, or a single session.
Linear Periodization
Progresses from low-intensity to high-intensity across the entire macrocycle. Generally progressing from high repetitions of lighter resistance to low repetitions of higher resistance.
Undulating Periodization
follows an alternating pattern. Training volume and intensity roll through a program and may change either daily or weekly. This method was developed to prevent the neural fatigue experienced when training at a high intensity.
Block Periodization
Highly concentrated, specialized workloads focused on achieving maximum adaptation
What is the purpose of periodized programming? Give an example of how training should progress.
to systematically develop fitness. Each cycle should build a level of fitness necessary to complete the next cycle so the program may progress. Training progressions typically progress as follows:
Stable unstable
Static dynamic
Unloaded loaded
Slow fast
Simple complex
Overreaching vs overtraining
Overreaching: an accumulation of training or non-training stress resulting in a short-term decrease in performance
Overtraining:
Overreaching: an accumulation of training or non-training stress resulting in a long-term decrease in performance capacity
Overreaching vs overtraining
Overreaching: an accumulation of training or non-training stress resulting in a short-term decrease in performance
Overtraining:
Overreaching: an accumulation of training or non-training stress resulting in a long-term decrease in performance capacity
causes of overtraining
Low glycogen: low stores of glycogen cause fatigue and a decline in performance.
Cumulative microtrauma: repeated stress on muscles, bones, tendons, and nerves causes cellular damage that can get worse over time.
Decreased glutamine: immune dysfunction increases sensitivity to infection, which could be caused by decreased glutamine.
Oxidative stress: when the body is unable to fight free radicals caused by exercise, muscle damage and fatigue result.
Autonomic nervous system stress symptoms of OTS often occur when the parasympathetic nervous system works overtime.
Hypothalamic causes: symptoms of overtraining syndrome may result if the hypothalamus or hormonal axes are not working properly.
Cytokine release: inflammation and cytokine release can cause many symptoms of OTS.
causes of overtraining
Low glycogen: low stores of glycogen cause fatigue and a decline in performance.
Cumulative microtrauma: repeated stress on muscles, bones, tendons, and nerves causes cellular damage that can get worse over time.
Decreased glutamine: immune dysfunction increases sensitivity to infection, which could be caused by decreased glutamine.
Oxidative stress: when the body is unable to fight free radicals caused by exercise, muscle damage and fatigue result.
Autonomic nervous system stress symptoms of OTS often occur when the parasympathetic nervous system works overtime.
Hypothalamic causes: symptoms of overtraining syndrome may result if the hypothalamus or hormonal axes are not working properly.
Cytokine release: inflammation and cytokine release can cause many symptoms of OTS.
foundational training
The basic training elements of flexibility, balance, and core training. Ideally suited to be included in a warm-up.
