Chapter 11 - Program Design Concepts

Question 1

What are the four elements of program design?

Answer 1

1. Safe
2. Effective
3. Enjoyable
4. Efficent

Question 2

Define and Explain Tempo

What does (4:0:2:0) mean?

Answer 2

• Tempo is used to describe the speed of the movement ex: (4:0:2:0)

4 is used to describe the eccentric movement

2 is used to describe the concentric movement

(4 = lowering/extension of the elbow in a biceps curl)

(2 = lifting/flexion of the elbow in a biceps curl)

Question 3

What is Mastery in regard to program design?

Answer 3

Mastery is a theory placed that anyone could master any task or subject at an appropriate pace.

Trainers can use mastery as an encouragement tool for their clients.

Question 4

What are Segmented and Integrated approaches to Program Design?

Answer 4

• Segmented - Splits up the main components of training in a program
• Integrated - Opposite// Integrates the components of fitness together EX: a form of a Bootcamp / group fitness class

Question 5

What is Periodization?

Answer 5

The organization of training periods, to better optimize an efficient program for goal attainment and achievement

Question 6

The General Adaptation Syndrome (STRESS) is composed of these three elements

In order*

Answer 6

1. Alarm (Fight or flight)
2. Resistance - Supercompensation
3. Exhaustion

Question 7

Explain the terms Macrocycle, Mesocycle, and Microcycle

Answer 7

• Macrocycle - The largest component of a program, consisting of several months to several years
• Mesocycle - Intermediate size - 4-8 weeks long (Could be Strength, Hypertrophy, or Endurance cycles)
• Microcycle - The smallest component, 1-2 weeks

Question 8

What should a warmup consist of? General and Speciifc

Answer 8

• General - 5 or more minutes of light cardiorespiratory activity
• General - 40 to 60% of a client’s max HR, 3 to 4 on the RPE Scale
• Specific - 10 - 15 repetitions of 50% of 1RM to enahnce neuromuscular efficiency
• Should NOT include undue fatigue that could effect workout

Question 9

What does Supercompensation refer too?

Answer 9

The body’s increase in fitness level after recovery

Question 10

What is The Sum of Training effect?

Answer 10

• Allows us to evaluate the overall outcome of a training program, based on the choice of stimulus, quality of recovery, and gains or losses of training/fitness performance.

Question 11

Name 3 examples of Set performance

Answer 11

• Superset
• Drop set
• Circuit training
• Slow