CH 9: Principles of Program Design

Question 1

What are all of the acute variables of fitness?

Answer 1

TTTT-EE-RRR-FIS

1. type
2. time
3. time under tension
4. tempo
5. exercise selection
6. exercise order
7. reps
8. range of motion
9. rest
10. frequency
11. intensity
12. sets

Question 2

Explain the possible muscular adaptations from training

Answer 2

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.

Question 3

What is Exercise Type?

Answer 3

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.

Question 4

What is Exercise Selection?

Answer 4

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.

Question 5

Explain exercise order as an acute variable. Know the recommended order for the typical workout.

Answer 5

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.

Question 6

What is the acute variable Intensity? Explain the use of 1RM and Load.

Answer 6

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.

Question 7

List the Resistance Training Intensity Protocol training goals.

Answer 7

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%

Question 8

Explain the Sets acute variable.

Answer 8

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.

Question 9

List the Sets Protocol by training goal.

Answer 9

Muscular endurance = 1 - 3 sets

Hypertrophy = 3 - 4 sets

Max strength = 3 - 5 sets

Power = 3 - 5 sets

Question 10

Explain the Repetitions acute variable.

Answer 10

Repetitions are the number of times that an exercise is performed to completion within a set.

Question 11

List the Repetition Protocol by training goal.

Answer 11

Muscular endurance = 15 or more reps Hypertrophy = 6 - 12 reps

Max strength = 1 - 6 reps

Power = 1 - 5 reps

Question 12

Explain Frequency as an acute variable.

Answer 12

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.

Question 13

Explain the Range of Motion acute variable.

Answer 13

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.

Question 14

Explain Time as an acute variable.

Answer 14

Time is simply the duration of an activity or the training session. This is often tied to the desired training outcome.

Question 15

What’s the FITT principle?

Answer 15

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

Question 16

What are the 5Rs?

Answer 16

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

Question 17

Explain the Tempo acute variable. How is tempo written?

Answer 17

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

Question 18

Know the Tempo Protocol by training goal.

Answer 18

Muscular endurance = 4:0:6:0

Hypertrophy = 3:1:3:1

Max strength = 3:0:1:0

Power = Fastest controllable tempo

Question 19

Explain the Time Under Tension acute variable.

Answer 19

This is the amount of time a muscle is engaged as a set and completed from the beginning to the end.

Question 20

Explain the Rest acute variable.

Answer 20

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.

Question 21

Know the Rest Protocol by training goal.

Answer 21

Muscular endurance = 30 - 60 seconds

Hypertrophy = 30 - 60 seconds

Max strength = 2 - 5 minutes

Power = 1 - 2 minutes

Question 22

active recovery

Answer 22

Low-intensity exercise or activity that can promote and accelerate muscular and metabolic recovery.

Question 23

General rest period rule of thumb

Answer 23

For loads < 60 % of maximum, 45 seconds to 2min is recommended.

Activities of >=90 % of maximum can require 3 to 5min of rest.

Question 24

Principle of specificity

Answer 24

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.

Question 25

SAID principle

Answer 25

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.

Question 26

Principle of Variability

Answer 26

this says that training programs must include variations in intensity, duration, volume, and other aspects of practice.

Question 27

Principle of individual differences or diminishing returns

Answer 27

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.

Question 28

Principle of Progressive Overload

Answer 28

this says that the body must be forced to adapt to or overcome a stress greater than what is normally done.

Question 29

Principle of Reversibility

Answer 29

“use it or lose it”

this principle says that clients lose the effects of training after they stop working out.

Question 30

General adaptation syndrome

Answer 30

there are three stages of adaptation that the body goes through as a response to a stress:

1. alarm
2. resistance
3. exhaustion.

Question 31

Periodization

Answer 31

this means breaking down a program into phases which are each there to present a different type of physiological adaptation.

Question 32

What are the overtraining signs and symptoms?

Answer 32

• 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

Question 33

training macrocycle

Answer 33

The overall training period, usually one year or more.

Question 34

training mesocycle

Answer 34

A training phase in the annual training plan made up of three to nine microcycles.

Question 35

training microcycle

Answer 35

A one-week-long cycle of training sessions, or a single session.

Question 36

Linear Periodization

Answer 36

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.

Question 37

Undulating Periodization

Answer 37

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.

Question 38

Block Periodization

Answer 38

Highly concentrated, specialized workloads focused on achieving maximum adaptation

Question 39

What is the purpose of periodized programming? Give an example of how training should progress.

Answer 39

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

Question 40

Overreaching vs overtraining

Answer 40

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

Question 41

Overreaching vs overtraining

Answer 41

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

Question 42

causes of overtraining

Answer 42

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.

Question 43

causes of overtraining

Answer 43

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.

Question 44

foundational training

Answer 44

The basic training elements of flexibility, balance, and core training. Ideally suited to be included in a warm-up.