Chapter 14 - Integrated Program Design and the OPT model

Question 0

Acute variables

Answer 0

Important components that specify how each exercise is to be performed.

Question 1

Program design

Answer 1

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

Question 2

Repetition (or “rep”)

Answer 2

One complete movement of a single exercise.

Question 3

Set

Answer 3

A group of consecutive repetitions.

Question 4

Training intensity

Answer 4

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

Question 5

Repetition tempo

Answer 5

The speed with which each repetition is performed.

Question 6

a/b/c

Answer 6

a=eccentric
b=isometric

c=concentric

Question 7

Tempo controls…

Answer 7

Tempo controls the amount of time that the muscle is active or producing tension – concentrically, isometrically, and/or eccentrically

Question 8

4/2/1 tempo on a one repetition of a bench press would be:

Answer 8

• 4 counts, controlled, eccentric deceleration, bringing the weight back down (before the push)
• 2 counts on the isometric stabilization at the bottom of the exercise
• 1 count on the push (upward)

Question 9

2/0/2 tempo on one repetition of a bench press would be

Answer 9

• 2 counts controlled eccentric deceleration, bring the weight down (into position, before the push upward)
• 0 no counts of isometric stabilization at the bottom
• 2 counts of concentric pushing (upward)

Question 10

Rest interval

Answer 10

The time taken to recuperate between sets

Question 11

Training volume

Answer 11

Amount of physical training performed within a specified period.

Question 12

Training Volume Adaptations (chart)
High Volume (Low/Moderate Intensity)

Answer 12

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

Question 13

Training Volume Adaptations (chart)
Low Volume (High Intensity)

Answer 13

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

Question 14

Training frequency

Answer 14

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

Question 15

Training duration

Answer 15

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

Question 16

Exercise selection

Answer 16

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

Question 17

Training plan

Answer 17

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 18

Annual plan

Answer 18

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

Question 19

Monthly plan

Answer 19

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

Question 20

Weekly plan

Answer 20

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