Chapter 15

Question 1

Program should include:

Answer 1

specificity, overload, variation and progression

Question 2

Specificity

Answer 2

training a client in a specific way to produce a target change or result

Question 3

Overload

Answer 3

refers to a training stress or intensity that is greater than what a client is used to.

Question 4

Variation

Answer 4

refers to the manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval and speed of movement.

ensures long term adaptation

Question 5

Progression

Answer 5

change up the program to match client’s abilities

Question 6

Progressive overload

Answer 6

process of altering training stress as a client adapts

Question 7

Program Design Variables

Answer 7

1. Initial consultation and fitness evaluation
2. Determination of training frequency
3. Exercise selection
4. Arrangement of exercises (exercise order)
5. Training load: resistance and repetitions
6. Training volume: repetitions and sets
7. rest periods
8. Training variation
9. Sequencing the training plan
10. Progression

Question 8

Initial Resistance Training Stats and Experience

Answer 8

ask client:

1. do you currently participate in a resistance training program?
2. How long have you been following a regular (1 or more xs per week) resistance training program
3. How many times per week do you resistance train?
4. How intense (or difficult) are your resistance training workouts?
5. What types of resistance training exercises do you perform and how many of them can you perform and how many of them can you perform with proper technique?

Question 9

hypertrophy

Answer 9

refers to an increase in muscle size, and hypertrophy leads to an increase in fat-free mass and a reduction in percent body fat

Question 10

Muscle strength

Answer 10

need heavier loads, establish a program that targets hypertrophy and muscle endurance before

Question 11

muscle power

Answer 11

speed and agility, improve muscular power,,

Question 12

Frequency

Answer 12

1-3 days between workouts that stress the same muscle group or groups

novice-2-3xs
Intermediate: 3 if using total body
4 if using split routine
ex: legs monday and thursday, upper tuesday and friday
Advanced: 4-6
multiple sessions in a day

Question 13

Core exercises

Answer 13

should form bulk of program because they are more effective

(ex: squat, bench press, etc.

• two or more primary joints (multijoint exercise)
• engage large muscles while activating synergistic muscles

Question 14

Structural exercise

Answer 14

require muscles of the torso to maintain an erect or near-erect position.

loads on axial skeleton (power clean, squat, front squat, shoulder press, etc.)

Question 15

power or explosive exercises

Answer 15

(push press, snatch or clean pull, high pull, push jerk)
*provide a multidimensional training stimulus through the engagement of a large amount of muscle mass and result in large caloric expenditure
very effective

Question 16

Assistance exercises

Answer 16

are performed to maintain muscular balance across a joint, help prevent injury, rehabilitate a previous injury, or isolate a specific muscle group or muscle

• single joint exercises
• recruit a small muscle mass

should not be major components of the program

ex: barbell biceps curl

Question 17

Guidelines to exercise order

Answer 17

power exercises > core exercises > assistance exercises
or
multi joint > single joint

push then pull

upper then lower

Question 18

Compound set

Answer 18

two exercises coupled together to train the same muscle group

Question 19

Super set

Answer 19

two exercises that activate opposing muscle groups with no rest between each exercise

good for limited time training

Question 20

Training load

Answer 20

Directly assess 1 RM
Estimate the 1 RM
Use a percentage of the client’s body weight for testing
Repetition maximum testing

don’t train to failure, best to use % of 1RM and to vary intensity within the training week

Question 21

Repetition maximum zone

Answer 21

client uses heaviest weight to perform the exercise for the number of repetitions within the range

not good because it trains to failure

Question 22

Assigning Volume

Answer 22

Muscular endurance: <10 loads, varied number of sets
Hypertrophy: 6-12 reps, moderate to high loads
Muscular strength: >6 reps, 3+ sets for core, assistance uses 8
power exercises: intermediate 1-3 reps, 3-6 sets
advanced: 3-6 sets of 1-6 reps.

Question 23

rest interval

Answer 23

time period between multiple sets

heavier the load, the longer the rest needed

muscular endurance: <30 seconds for circuit based training, and up to 3 min for exercises using similar muscle groups

hypertrophy: 30-90 secs

muscular power: 2-5 minutes

Muscular strength: 2-5 min

Question 24

Variation:

Answer 24

Frequency, intensity, volume of training, rest intervals between sets are all ways to variate

can occur within a workout, during a week, or over several weeks

Question 25

Sequencing

Answer 25

set up workout in most effective way
ex: hypertrophy before maximal strength training when max strength is the goal

all plans should begin with hypertrophy or muscular endurance training, 2-4 weeks

alternate between hypertrophy and muscular endurance

Question 26

progression

Answer 26

done by increasing loads, volume, frequency, or training stimulus

schedule periodic RM assessments, 2.5%-10% increase

Question 27

2 for 2 rule

Answer 27

if the client can complete two more reps than the rep gaol in the final set of an exercise for two consecutive training sessions, the load in all the sets can be increased.

trains to failure