Chapter 12 Flashcards
Program design
Purposeful system developed to help an individual achieve a specific goal
Acute variables
Important components that specify how each evxercise is to be performed
Training volume
Amount of physical training performed within a specific time
Periodization
Division of a training program into smaller, progressive stages
Linear periodization
Starting with high-volume, low intensity training, progressing to lower volume, higher intensity training, usuallly over a period of months, following OPT phases in order from 1 to 6
Undulating preiodization
More frequent changes in volume and intensity, alternating OPT phases weekly or even daily
Block periodization
Focusing on one training adaptation for a given time, usually one month, followed by a large change in acute variables to focus on a different goal
Training plan
Specific outline to meet an athlete’s goals; details form of training, length of time, future changes, and specific exercises
Macrocycle
Generalized plan spanning one year
Mesocycle
Generalized plan of 1 to 3 momnths
Microcycle
Specific workouts that span one week
Neural demand
The challenge an exercise places on the balance and stabilization systems of the kinetic chain
Corrective exercise
Training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patters
Phase 1: Stabilization Endurance
Creates optimal levels of stabilization strength and postural control
Phase 2: Strength Endurance
Hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength
