Chapter 14

Question 1

Personal Trainers should be able to answer the following questions

Answer 1

• What exercises are most appropriate for my client?
• What exercises are contraindicated for my client?
• What exercise intensities are appropriate for my client?
• How many exercises are appropriate for my client?
• How many sets and repetitions should I have my client perform?
• How many days per week should my client train?

Question 2

Program design

Answer 2

A purposeful system or plan put together to help an individual achieve a specific goal

Question 3

Acute variables

Answer 3

Important components that specify how each exercise is to be performed; collectively, they are the foundation of program design

• Repetitions
• Sets
• Training intensity
• Repetition tempo
• Training volume
• Rest interval
• Training frequency
• Training duration
• Exercise selection

Question 4

Repetition (or “rep”)

Answer 4

One complete movement of a single exercise

Question 5

Set

Answer 5

A group of consecutive repetitions

Question 6

Training intensity

Answer 6

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage

Question 7

Repetition tempo

Answer 7

The speed with which each repetition is performed

Question 8

Rest Interval

Answer 8

The time taken to recuperate between sets

Question 9

Training volume

Answer 9

Amount of physical training performed within a specified time; always inversely related to intesnity

Based on:
- Training phase, goals, age, work capacity or training status, recoverability, nutritional status, injury history, life stress

Question 10

Training frequency

Answer 10

The number of training sessions performed during a specified period (usually 1 week)

Question 11

Training Volume Adaptations

Answer 11

High Volume (Low/Moderate Intensity:

• Increased muscle cross sectional area
• Improved blood lipid serum profile (improved cholesterol and triglycerides)
• Increased metabolic rate

Low Volume (High Intensity)

• Increased rate of force production
• Increased motor unit recruitment
• Increased motor unit synchronization

Question 12

Training duration

Answer 12

The timeframe of a workout or the length of time spent in one phase of training

1. from the start of the workout to the finish of the workout
2. Length of time (# of weeks) spend in one phase (or period) of training

Question 13

Exercise selection

Answer 13

The process of choosing appropriate exercises for a client’s program

Question 14

3 Types of Exercise Selections

Answer 14

1. Single joint
2. Multijoint
3. Total Body

Question 15

Examples of Exercise Selection

Answer 15

STABILIZATION LEVEL

1. Total Body: Step-up, balance to overhead press
2. Multijoint: Ball dumbbell chest press, Ball dumbbell row, Standing overhead press
3. Single joint: Single-leg, dumbbell curl

STRENGTH LEVEL

1. Total Body: Squat, curl to overhead press
2. Multijoint: Bench press, Seated row machine, shoulder press machine
3. Single joint: Standing two-arm dumbbell curl

POWER LEVEL

1. Total Body: Two-arm push press
2. Multijoint: Two-arm medicine ball chest pass, ball medicine ball pullover throw, front medicine ball oblique throw
3. Single joint: N/A

Question 16

Stabilization exercises

Answer 16

◆ Chest press on a stability ball
◆ Single-leg cable rows
◆ Single-leg dumbbell shoulder press on a ½ foam roll
◆ Single-leg squat

Question 17

Strength exercises

Answer 17

◆ Bench press
◆ Rows (machine, seated cable, barbell)
◆ Shoulder press (seated barbell, seated dumbbell, machine)
◆ Squats/leg press

Question 18

Power Exercises

Answer 18

◆ Overhead medicine ball throw
◆ Medicine ball chest pass
◆ Woodchop throw
◆ Squat jump
◆ Tuck jump
◆ Two-arm push press
◆ Barbell clean

Question 19

Training plan

Answer 19

The specific outline, created by a fitness professional to meet a client’s goals, that details the form of training, length of time, future changes, and specific exercises to be performed

Question 20

Annual plan

Answer 20

Generalized training plan that spans 1 year to show when the client will progress between phases

Question 21

Monthly plan

Answer 21

Generalized training plan that spans 1 month and shows which phases will be requir3ed each day of the week

Question 22

Weekly plan

Answer 22

Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week

Question 23

What are the “periodization” cycles?

Answer 23

Annual Plan - Macrocycle; 1 year
Monthly Plan - Mesocycle; 1-3 months
Weekly Plan - Microcycle; weekly

Question 24

Summary Chart of the OPT Model

Answer 24

Level 1: STABILIZATION
Specific Adaptation - Endurance & stability
Phases Used - 1
Method of Progression - Proprioception (controlled unstable)

Level 2: STRENGTH
Specific Adaptation - Strength endurance, Hypertrophy & Maximal Strength
Phases Used - 2, 3, 4
Method of Progression - Volume/load

Level 3: POWER
Specific Adaptation - Power
Phases Used - 5
Method of Progression - Speed/load

Question 25

Stabilization

Answer 25

Flexibility, Core, Balance, Plyometric, SAQ & Resistance

Phase 1 - increase stability, muscular endurance, neuromuscular efficiency of the core musculature & intermuscular & intramuscular coordination

Question 26

Strength

Answer 26

Phase 2 - Strength endurance

• Increased stabilization
• Increased endurance
• Increased hypertrophy & strength
• lots of supersets followed by stabilization exercises

Phase 3 - Hypertrophy

• Increase volume
• minimal rest periods

Phase 4 - Maximal strength

• Recruitment of more motor units
• Rate of force production
• Motor unit synchronization

Question 27

Power

Answer 27

Phase 5 - Power training

• focuses on both high force & velocity to increase power
• combines strength exercises with power exercises for each body part