Chapter 10: Principles of Program Design Flashcards
What is flexibility?
The range of motion around a joint and the length of the associated muscles
Key for efficient and effective quality of movement and proper muscle length-tension relationships
What does muscular strength refer to?
A person’s ability to overcome resistance through various planes of motion
What are the primary purposes of foundational strength?
To create a base level of physical conditioning that both prevents injury and increases physical efficiency
What is the limitation of many programs with regards to muscular endurance?
Many fitness programs focus on muscular endurance without reaching optimal recruitment of the high-threshold motor units required to produce high-force outputs
What is cardiovascular fitness?
The ability of the body to uptake and use oxygen efficiently
What is agility? What does it require?
The ability to biomechanically change direction in a controlled manner
Cognitive and physical coordination
How is agility best developed?
After foundational strength training
What is balance? What is useful for training?
The ability to remain controlled when on unstable surfaces
The core musculature as well as smaller stabilizer muscle
How must balance training be programmed?
As part of a broader training strategy
Balance training with lower force production and altered movement patterns does not translate well to real-life situational movement
What is coordination?
The ability to move in a biomechanically efficient manner relying on the concerted actions of the neuromuscular system
What is power?
Exerting maximum force in the shortest amount of time
Refers to actions like throwing, jumping, and accelerating
What is recovery?
A return to a normal state of health, mind, or strength
What are the components of specificity?
Muscle groups
Velocity
Energy sources
Muscle action
What principle describes the symptoms that the body exhibits in response to stress?
The general adaptation syndrome (GAS) principle
What are the 3 stages of the GAS principle?
Alarm
Resistance
Exhaustion
What are the aspects of the alarm stage?
- Physiological fight-or-flight response
- Heart rate and blood pressure increase
- Adrenaline and cortisol are released in response to stress
What are the aspects of the resistance stage?
- Blood pressure and heart rate return to normal, and cortisol production slows
- While the initial shock of the stress has worn off and the individual may feel like they have recovered, the body has not yet returned to baseline levels
- The person may be irritable, frustrated, or unable to concentrate
- The body is the most resistant to stress in this stage.
What are the aspects of the exhaustion stage?
- Prolonged stress has taken a toll on the body
- Fatigue and burnout occur, and anxiety and depression can manifest
- In some cases, the immune system can also be compromised, leaving the individual open to stress-related illness
What is the FITT principle?
Frequency, intensity, type, and time for cardiovascular training
How many combinations of the FITT principle are possible?
256
How is intensity measured with cardiovascular exercises?
The percentage of maximum heart rate
Rate of perceived exertion (RPE)
Wattage and rotations per minute
What is the Brzycki equation? What’s the ideal rep count for using it?
1RM = W x 36 / (37 – R)
3-4 reps
What is the theory behind ascending pyramid sets (high reps to low rep)?
The activation of the muscle fiber types based on the size principle for motor recruitment
What is the theory for a reverse pyramid (low reps to high reps)?
- Lifting heavier weights without fatigue
- All muscle fibers will be recruited at the beginning sets
What are the advantages of drop sets?
Muscle tissue is challenged metabolically
The higher the number of sets within the drop set, the more metabolic stress is placed on the tissue, which may result in increased muscular strength and hypertrophy
What are ideal rest periods for different lifting goals?
3-5 mins for power and strength
30-60 seconds for hypertrophy
20-60 seconds for endurance training
What are the main benefits of tempo training?
Muscle hypertrophy due to increase in muscle fiber cross-sectional area (size)
What are the 3 phases of periodization?
The preparatory, competitive, and transition phases
What is typically the longest mesocycle?
The preparatory phase
What are the 3 parts of the preparatory phase?
General training: moderate loads and a focus on continuous development
Special training: aimed at achieving the athlete’s personal bests for strength and performance
Specific training: training and movements strictly related to the athlete’s sport
What is the progression through the preparatory phase?
strength training
hypertrophy training
power training
When does the competitive phase take place, and for how long?
During the athlete’s specific sporting season
Usually lasts for two to three months
What is the goal of a competitive phase?
Maintaining an optimal level of physical fitness throughout the season
What is the transition phase?
A postseason regenerative time typically lasting three to six weeks
What are the goals of the transition phase?
Reducing training loads and intensity to help the athlete focus on general maintenance of their physical fitness levels
What are the acute symptoms of overtraining?
An increased resting heart rate (by 5 to 10 beats per minute)
Increased resting blood pressure
Slower heart rate recovery within a training session
Excessive or prolonged muscle soreness
Decreased ability to use oxygen (lowered VO2 max)
What are chronic symptoms of overtraining?
reduced immune system function
delayed wound healing
cessation of menstruation in female athletes
