Chapter 11: Program Design

Question 1

What are four elements of successful program design?

Answer 1

safe, effective, efficient, and enjoyable

Question 2

Describe the difference between the general and specific components of a client’s warm-up.

Answer 2

The general warm-up elevates the client’s core temperature and increases blood flow to target tissues. The specific warm-up is performed after the general warm-up and enhances neuromuscular efficiency when performing a given exercise (which helps increase coordination and reduce the chance of injury).

Question 3

Supercompensation refers to?

Answer 3

the body’s increase in fitness level after recovery

Question 4

The three components of periodization are?

Answer 4

microcycle, mesocycle, and macrocycle

Question 5

When writing repetition speed as 2:0:3:0, what does the 3 represent according to canfitpro’s preferred tempo notation?

Answer 5

the concentric phase of the exercise

Question 6

The intensity for the warm-up should be __________ for the client?

Answer 6

3 to 4 on the 0 to 10 RPE scale and 40 to 60% of maximal heart rate

Question 7

If flexibility training follows immediately after resistance exercises, which is true?

Answer 7

Muscles will be pliable and receptive to flexibility training but not to the same degree as after cardio training.