Chapter 12 – Exercise Program Components

Question 1

Progressive Preparation

Answer 1

acclimating the body to more challenging work levels

Question 2

Energy Continuum

Answer 2

the predominant energy system used to fuel the work

Question 3

Exercise Selection

Answer 3

type of exercise or modality selected

Question 4

Periodization

Answer 4

phasic adaptational-based system used to maximize desired responses

Question 5

Exercise Order

Answer 5

sequence of exercises

Question 6

Training Frequency

Answer 6

number of exercise bouts per week

Question 7

Training Duration

Answer 7

length of time engaged in physical effort

Question 8

Training Intensity

Answer 8

level of effort performed relative to capabilities

Question 9

Rest Periods

Answer 9

duration of time between each physical effort

Question 10

Training Volume

Answer 10

quantity of total work performed

Question 11

Recovery Periods

Answer 11

duration of time between exercise sessions

Question 12

Warm-up

Answer 12

A period of preparation for physical activity characterized by gradual increases in heart rate, respiratory rate, metabolism and body temperature.

Question 13

Cardiac arrhythmias

Answer 13

A group of conditions in which the electrical impulses that coordinate myocardial contraction are disrupted, resulting in irregular, too fast, or too slow heart beats.

Question 14

Gross motor activation

Answer 14

Recruitment patterns that engage large muscle groups, often applied cyclically for locomotion.

Question 15

General warm-up

Answer 15

Characterized by gross motor activation, designed to increase blood flow and temperature in the working musculature.

Question 16

Specific Warm-up

Answer 16

Specific warm-ups attempt to utilize actions and musculature that will be used during selected activities and will often resemble, either in whole or in part, the actual activity to be completed

Question 17

Performance (Sport-Specific) Warm-up

Answer 17

Performance-based warm-ups try to maximize the actions used during the training bout or for a sport. These types of warm-ups are not often employed for general fitness purposes, as they hone in on attainment of specific physical preparation.

Question 18

Functional Warm-up

Answer 18

The functional training philosophy and its application are rooted in the physical rehabilitation setting.

Question 19

Proprioception

Answer 19

The ability to sense body movement and position independent of visual input.

Question 20

Movement Economy

Answer 20

The energy required to move at a given speed or generate a specific amount of power.

Question 21

Circuit

Answer 21

A training method of performing a sequence of exercises across several stations, usually incorporating minimal rest intervals.

Question 22

Cellular ischemia

Answer 22

Restriction of oxygen supply, generally caused by inadequate blood flow, that promotes dysfunction to metabolic activities.

Question 23

Compound exercises

Answer 23

Multi-joint movements involving the concurrent recruitment of several large muscle groups.

Question 24

Microtrauma

Answer 24

Extremely localized injury to muscle fibers, tendons, ligaments, or bones, which may cause low levels of inflammation with, or without, the presence of symptoms.

Question 25

Overtraining syndrome

Answer 25

A condition caused by an intolerable accumulation of training stress resulting in systemic inflammation, psychologic and neuroendocrinologic symptoms, and performance decrements observed for >2 months.

Question 26

Training tenure

Answer 26

The period of time an individual has performed exercises relevant to the exercise prescription

Question 27

Maximal capacity

Answer 27

The highest workload an individual can sustain; defined by maximal oxygen consumption (VO2max), 1-repetition max (1RM) or volitional failure.

Question 28

Rest intervals

Answer 28

The time duration between physical effort that influences energy system contribution, recruitment capacity, subsequent performance, and training adaptation.

Question 29

Training volume

Answer 29

A measure of work performed during an exercise bout, taking into consideration the intensity and either the frequency or duration of movement – in resistance training it is calculated by Sets x Reps x Load.

Question 30

Progressive overload

Answer 30

The gradual increase in training stress to elicit a targeted physiological adaptation.

Question 31

Volume formula

Answer 31

sets times reps times weight

Question 32

Principles of exercise

Answer 32

Concepts that function to guide exercise programming in order to achieve desired outcomes.

Question 33

Principle of Specificity

Answer 33

For a desired adaptation to occur in the body, stress must be appropriately and specifically applied

Question 34

Principle of Overload

Answer 34

A training stress that challenges a physiological system above the level to which it is accustomed

Question 35

Principle of Progression

Answer 35

Stress applied must continually be perceived as new for any physiological system to adjust

Question 36

Training plateau

Answer 36

A decrease in noticeable progress occurring when the body no longer responds to a training stimulus.

Question 37

Stress

Answer 37

A disruptive stimulus eliciting a physiological response.

Question 38

Supercompensation

Answer 38

The process of adapting to a training stimulus, resulting in an improved performance capacity.

Question 39

Periodization

Answer 39

Periodization represents the concept that the body adapts more efficiently when the adaptations are strategically built upon each other.

Question 40

Contraindications

Answer 40

A factor that makes a particular training method inadvisable due to the harm it may cause the individual.

Question 41

Humidity

Answer 41

The amount of water vapor in the air; can lead to excessive, counterproductive sweating by reducing the capacity for evaporation.