chapter 14 Flashcards
program design
creating a purposeful system or plan to achieve a specific goal.
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Acute Variables of Training
most fundamental components of designing a training program. They determine the amount of stress placed on the body and, ultimately, what adaptations the body will incur.
repetition
one complete movement of a particular exercise. Most repetitions will involve the three muscle actions: concentric, isometric, and eccentric (not necessarily in that order)
9 acute variables of training
reps, sets, training intensity, volume, repetition tempo, , training frequency, rest interval, training duration, exercise selection
muscle endurance and stabilization
achieved by performing 12 to 20 repetitions at 50 to 70% of the one-repetition maximum (1RM).
Hypertrophy (muscle growth)
achieved using 6 to 12 repetitions at 75 to 85% of the 1RM.
maximal strength adaptations
repetition range is 1 to 5 at 85 to 100% of the 1RM.
Power adaptations
require 1 to 10 repetitions at 30 to 45% of 1RM, or approximately 10% of body weight.
set
group of consecutive repetitions.
types of sets
Muscular endurance and stabilization,
Hypertrophy,
maximal strength.
power
muscular endurance and stabilization sets
1 to 3 sets of 12 to 20 repetitions at 50 to 70% of 1RM intensity.
Hypertrophy sets
3 to 5 sets of 6 to 12 repetitions at 75 to 85% of 1RM intensity level
maximal strength sets
4 to 6 sets of 1 and 5 repetitions at an intensity of 85 to 100% of 1RM
power sets
3 to 6 sets of between 1 and 10 repetitions at an intensity of 30 to 45% of 1RM (if using weights) or approximately 10% of body weight (if using medicine balls)
training intensity
one of the most important acute variables to consider when designing an integrated training program. Training intensity is de ned as an individual’s level of effort compared with their maximal effort
training intensity - muscular endurance
50 to 70% of 1RM
training intensity - hypertrophy
75 to 85% of 1RM.
training intensity - Maximal strength
85 to 100% of 1RM
training intensity - Power (high-velocity)
30 to 45% of 1RM with weight training, or 10% of body weight when using medicine balls.
Repetition tempo
speed with which each repetition is performed
Repetition tempo - Muscular endurance and stabilization
slow repetition tempo. 4-second eccentric action, 2-second isometric hold, and 1-second concentric contraction
Repetition tempo - Hypertrophy
moderate tempo. 2-second eccentric action, 0-second isometric hold, and 2-second concentric contraction
Repetition tempo - Maximal strength
fast or explosive tempo.
Repetition tempo - Power
fast or explosive tempo
Repetition tempo - rest interval
time taken to recuperate between sets or exercises and has a dramatic e ect on the outcome of the training program
rest interval
time taken to recuperate between sets or exercises
rest interval - Muscular endurance and stabilization
short rest periods; generally 0–90 seconds
rest interval - Hypertrophy
short rests periods ranging from 0 to 60 seconds
rest interval - Maximal strength
long rest periods, generally 3–5 minutes
rest interval - Power
long rest periods, generally 3–5 minutes
ATP (adenosine triphosphate) and PC (phosphocreatine) recovery times
◆ 20 to 30 seconds will allow approximately 50% recovery of ATP and PC.
◆ 40 seconds will allow approximately 75% recovery of ATP and PC.
◆ 60 seconds will allow approximately 85 to 90% recovery of ATP and PC.
◆ 3 minutes will allow approximately 100% recovery of ATP and PC.
training volume
work performed within a specified time
Training frequency
number of training sessions that are performed during a given period (usually 1 week)
Training duration
- the timeframe from the start of the workout to the finish of the workout.
- the length of time (number of weeks) spent in one phase (or period) of training
Exercise selection
choosing exercises for program design that allow for the optimal achievement of the desired adaptation
training plan
specific plan that a fitness professional uses to meet the client’s goal
