Chapter 13 Program Design

Question 1

What are the components of a program design?

Answer 1

• Repetitions (number of reps)
• Sets - 1 set of 12 reps
• Split Training - each training session focusses on different muscle groups
• Load - amount of resistance for a given exercise
• Tempo - speed at which the exercise is performed
• Rest - time between sets
• Reps in Reserve (RIR)
• Warm Up - using Mobility (Stretching) and stability exercises (balancing exercises)

Question 2

There are 5 parts/sections to a program design. What are they?

Answer 2

1. Warm Up exercises (use stability and mobility exercises to loosen up joints and muscles and improve the Range of Motion (ROM) - choose 2 exercises
2. Mains - primary exercises that are important for the client’s goal - choose 2 exercises
3. Supplementals - are similar to main exercises - choose 2 exercises
4. Accessories - isolation exercises that are about improving movement. - 2 exercises
5. Meaningful finish - chose exercises where the client will be happy

Question 3

What is the ideal timing for each resistance training program

Answer 3

Mobility/stability exercises - 5-10 minutes
Main/Supplemental/Accessories - 40 minutes
Meaningful finish - 10 minutes