Chapter 12 – Exercise Program Components Flashcards
Progressive Preparation
acclimating the body to more challenging work levels
Energy Continuum
the predominant energy system used to fuel the work
Exercise Selection
type of exercise or modality selected
Periodization
phasic adaptational-based system used to maximize desired responses
Exercise Order
sequence of exercises
Training Frequency
number of exercise bouts per week
Training Duration
length of time engaged in physical effort
Training Intensity
level of effort performed relative to capabilities
Rest Periods
duration of time between each physical effort
Training Volume
quantity of total work performed
Recovery Periods
duration of time between exercise sessions
Warm-up
A period of preparation for physical activity characterized by gradual increases in heart rate, respiratory rate, metabolism and body temperature.
Cardiac arrhythmias
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.
Gross motor activation
Recruitment patterns that engage large muscle groups, often applied cyclically for locomotion.
General warm-up
Characterized by gross motor activation, designed to increase blood flow and temperature in the working musculature.
Specific Warm-up
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
Performance (Sport-Specific) Warm-up
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.
Functional Warm-up
The functional training philosophy and its application are rooted in the physical rehabilitation setting.
Proprioception
The ability to sense body movement and position independent of visual input.
Movement Economy
The energy required to move at a given speed or generate a specific amount of power.
Circuit
A training method of performing a sequence of exercises across several stations, usually incorporating minimal rest intervals.
Cellular ischemia
Restriction of oxygen supply, generally caused by inadequate blood flow, that promotes dysfunction to metabolic activities.
Compound exercises
Multi-joint movements involving the concurrent recruitment of several large muscle groups.
Microtrauma
Extremely localized injury to muscle fibers, tendons, ligaments, or bones, which may cause low levels of inflammation with, or without, the presence of symptoms.
Overtraining syndrome
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.
Training tenure
The period of time an individual has performed exercises relevant to the exercise prescription
Maximal capacity
The highest workload an individual can sustain; defined by maximal oxygen consumption (VO2max), 1-repetition max (1RM) or volitional failure.
Rest intervals
The time duration between physical effort that influences energy system contribution, recruitment capacity, subsequent performance, and training adaptation.
Training volume
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.
Progressive overload
The gradual increase in training stress to elicit a targeted physiological adaptation.
Volume formula
sets times reps times weight
Principles of exercise
Concepts that function to guide exercise programming in order to achieve desired outcomes.
Principle of Specificity
For a desired adaptation to occur in the body, stress must be appropriately and specifically applied
Principle of Overload
A training stress that challenges a physiological system above the level to which it is accustomed
Principle of Progression
Stress applied must continually be perceived as new for any physiological system to adjust
Training plateau
A decrease in noticeable progress occurring when the body no longer responds to a training stimulus.
Stress
A disruptive stimulus eliciting a physiological response.
Supercompensation
The process of adapting to a training stimulus, resulting in an improved performance capacity.
Periodization
Periodization represents the concept that the body adapts more efficiently when the adaptations are strategically built upon each other.
Contraindications
A factor that makes a particular training method inadvisable due to the harm it may cause the individual.
Humidity
The amount of water vapor in the air; can lead to excessive, counterproductive sweating by reducing the capacity for evaporation.
