Chapter 10: Principles of Program Design

Question 1

What is flexibility?

Answer 1

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

Question 2

What does muscular strength refer to?

Answer 2

A person’s ability to overcome resistance through various planes of motion

Question 3

What are the primary purposes of foundational strength?

Answer 3

To create a base level of physical conditioning that both prevents injury and increases physical efficiency

Question 4

What is the limitation of many programs with regards to muscular endurance?

Answer 4

Many fitness programs focus on muscular endurance without reaching optimal recruitment of the high-threshold motor units required to produce high-force outputs

Question 5

What is cardiovascular fitness?

Answer 5

The ability of the body to uptake and use oxygen efficiently

Question 6

What is agility? What does it require?

Answer 6

The ability to biomechanically change direction in a controlled manner

Cognitive and physical coordination

Question 7

How is agility best developed?

Answer 7

After foundational strength training

Question 8

What is balance? What is useful for training?

Answer 8

The ability to remain controlled when on unstable surfaces

The core musculature as well as smaller stabilizer muscle

Question 9

How must balance training be programmed?

Answer 9

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

Question 10

What is coordination?

Answer 10

The ability to move in a biomechanically efficient manner relying on the concerted actions of the neuromuscular system

Question 11

What is power?

Answer 11

Exerting maximum force in the shortest amount of time

Refers to actions like throwing, jumping, and accelerating

Question 12

What is recovery?

Answer 12

A return to a normal state of health, mind, or strength

Question 13

What are the components of specificity?

Answer 13

Muscle groups

Velocity

Energy sources

Muscle action

Question 14

What principle describes the symptoms that the body exhibits in response to stress?

Answer 14

The general adaptation syndrome (GAS) principle

Question 15

What are the 3 stages of the GAS principle?

Answer 15

Alarm
Resistance
Exhaustion

Question 16

What are the aspects of the alarm stage?

Answer 16

• Physiological fight-or-flight response
• Heart rate and blood pressure increase
• Adrenaline and cortisol are released in response to stress

Question 17

What are the aspects of the resistance stage?

Answer 17

• 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.

Question 18

What are the aspects of the exhaustion stage?

Answer 18

• 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

Question 19

What is the FITT principle?

Answer 19

Frequency, intensity, type, and time for cardiovascular training

Question 20

How many combinations of the FITT principle are possible?

Answer 20

256

Question 21

How is intensity measured with cardiovascular exercises?

Answer 21

The percentage of maximum heart rate

Rate of perceived exertion (RPE)

Wattage and rotations per minute

Question 22

What is the Brzycki equation? What’s the ideal rep count for using it?

Answer 22

1RM = W x 36 / (37 – R)

3-4 reps

Question 23

What is the theory behind ascending pyramid sets (high reps to low rep)?

Answer 23

The activation of the muscle fiber types based on the size principle for motor recruitment

Question 24

What is the theory for a reverse pyramid (low reps to high reps)?

Answer 24

• Lifting heavier weights without fatigue

- All muscle fibers will be recruited at the beginning sets

Question 25

What are the advantages of drop sets?

Answer 25

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

Question 26

What are ideal rest periods for different lifting goals?

Answer 26

3-5 mins for power and strength

30-60 seconds for hypertrophy

20-60 seconds for endurance training

Question 27

What are the main benefits of tempo training?

Answer 27

Muscle hypertrophy due to increase in muscle fiber cross-sectional area (size)

Question 28

What are the 3 phases of periodization?

Answer 28

The preparatory, competitive, and transition phases

Question 29

What is typically the longest mesocycle?

Answer 29

The preparatory phase

Question 30

What are the 3 parts of the preparatory phase?

Answer 30

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

Question 31

What is the progression through the preparatory phase?

Answer 31

strength training

hypertrophy training

power training

Question 32

When does the competitive phase take place, and for how long?

Answer 32

During the athlete’s specific sporting season

Usually lasts for two to three months

Question 33

What is the goal of a competitive phase?

Answer 33

Maintaining an optimal level of physical fitness throughout the season

Question 34

What is the transition phase?

Answer 34

A postseason regenerative time typically lasting three to six weeks

Question 35

What are the goals of the transition phase?

Answer 35

Reducing training loads and intensity to help the athlete focus on general maintenance of their physical fitness levels

Question 36

What are the acute symptoms of overtraining?

Answer 36

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)

Question 37

What are chronic symptoms of overtraining?

Answer 37

reduced immune system function
delayed wound healing
cessation of menstruation in female athletes