chapter 14

Question 1

program design

Answer 1

creating a purposeful system or plan to achieve a specific goal.
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Question 2

Acute Variables of Training

Answer 2

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.

Question 3

repetition

Answer 3

one complete movement of a particular exercise. Most repetitions will involve the three muscle actions: concentric, isometric, and eccentric (not necessarily in that order)

Question 4

9 acute variables of training

Answer 4

reps, sets, training intensity, volume, repetition tempo, , training frequency, rest interval, training duration, exercise selection

Question 5

muscle endurance and stabilization

Answer 5

achieved by performing 12 to 20 repetitions at 50 to 70% of the one-repetition maximum (1RM).

Question 6

Hypertrophy (muscle growth)

Answer 6

achieved using 6 to 12 repetitions at 75 to 85% of the 1RM.

Question 7

maximal strength adaptations

Answer 7

repetition range is 1 to 5 at 85 to 100% of the 1RM.

Question 8

Power adaptations

Answer 8

require 1 to 10 repetitions at 30 to 45% of 1RM, or approximately 10% of body weight.

Question 9

set

Answer 9

group of consecutive repetitions.

Question 10

types of sets

Answer 10

Muscular endurance and stabilization,
Hypertrophy,
maximal strength.
power

Question 11

muscular endurance and stabilization sets

Answer 11

1 to 3 sets of 12 to 20 repetitions at 50 to 70% of 1RM intensity.

Question 12

Hypertrophy sets

Answer 12

3 to 5 sets of 6 to 12 repetitions at 75 to 85% of 1RM intensity level

Question 13

maximal strength sets

Answer 13

4 to 6 sets of 1 and 5 repetitions at an intensity of 85 to 100% of 1RM

Question 14

power sets

Answer 14

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)

Question 15

training intensity

Answer 15

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

Question 16

training intensity - muscular endurance

Answer 16

50 to 70% of 1RM

Question 17

training intensity - hypertrophy

Answer 17

75 to 85% of 1RM.

Question 18

training intensity - Maximal strength

Answer 18

85 to 100% of 1RM

Question 19

training intensity - Power (high-velocity)

Answer 19

30 to 45% of 1RM with weight training, or 10% of body weight when using medicine balls.

Question 20

Repetition tempo

Answer 20

speed with which each repetition is performed

Question 21

Repetition tempo - Muscular endurance and stabilization

Answer 21

slow repetition tempo. 4-second eccentric action, 2-second isometric hold, and 1-second concentric contraction

Question 22

Repetition tempo - Hypertrophy

Answer 22

moderate tempo. 2-second eccentric action, 0-second isometric hold, and 2-second concentric contraction

Question 23

Repetition tempo - Maximal strength

Answer 23

fast or explosive tempo.

Question 24

Repetition tempo - Power

Answer 24

fast or explosive tempo

Question 25

Repetition tempo - rest interval

Answer 25

time taken to recuperate between sets or exercises and has a dramatic e ect on the outcome of the training program

Question 26

rest interval

Answer 26

time taken to recuperate between sets or exercises

Question 27

rest interval - Muscular endurance and stabilization

Answer 27

short rest periods; generally 0–90 seconds

Question 28

rest interval - Hypertrophy

Answer 28

short rests periods ranging from 0 to 60 seconds

Question 29

rest interval - Maximal strength

Answer 29

long rest periods, generally 3–5 minutes

Question 30

rest interval - Power

Answer 30

long rest periods, generally 3–5 minutes

Question 31

ATP (adenosine triphosphate) and PC (phosphocreatine) recovery times

Answer 31

◆ 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.

Question 32

training volume

Answer 32

work performed within a specified time

Question 33

Training frequency

Answer 33

number of training sessions that are performed during a given period (usually 1 week)

Question 34

Training duration

Answer 34

1. the timeframe from the start of the workout to the finish of the workout.
2. the length of time (number of weeks) spent in one phase (or period) of training

Question 35

Exercise selection

Answer 35

choosing exercises for program design that allow for the optimal achievement of the desired adaptation

Question 36

training plan

Answer 36

specific plan that a fitness professional uses to meet the client’s goal