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NSCA CPT Exam Study > Chapter 15: Resistance Training Program Design > Flashcards

Chapter 15: Resistance Training Program Design Flashcards

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1
Q

Specificity

A

A strategy to train a client in a certain way to produce a particular change or result. (NSCA CPT, pg. 366)

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2
Q

Variation

A

A purposeful change of the program design variable assignments to expose a client to new or different training stressors. (NSCA CPT, pg. 366)

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3
Q

Overload

A

A training stress or intensity greater than what a client is used to. (NSCA CPT, pg. 366)

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4
Q

Progressive Overload

A

A process by which training stress is altered as a client becomes better trained, allowing her to continue advancing toward a specific training goal. (NSCA CPT, pg. 366)

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5
Q

Program Design Variable

A

An aspect of an exercise program that, when manipulated properly, leads to a safe, effective, and goal-specific outcome. (NSCA CPT, pg. 367)

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6
Q

Power Exercise

A

A structural core exercise that is purposely performed very quickly. (NSCA CPT, pg. 369)

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7
Q

Split Routine

A

An exercise routine in which different muscle groups are trained on different days or training sessions. (NSCA CPT, pg. 371)

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8
Q

Multijoint Exercise

A

An exercise that involves movement at two or more primary joints. (NSCA CPT, pg. 372)

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9
Q

Single-joint Exercises

A

An exercise that involves movement at only one primary joint. (NSCA CPT, pg. 372)

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10
Q

Exercise Order

A

The order of the exercises performed in a workout. (NSCA CPT, pg. 373)

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11
Q

Volume

A

The total amount of weight lifted in a training session (i.e., total repetitions 􏰀 the weight lifted per repetition) or the total number of repetitions completed in a training session (i.e., the number of repetitions performed in each set 􏰀 the number of sets). (NSCA CPT, pg. 375)

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12
Q

1-repetition Maximum (1RM)

A

The greatest amount of weight that can be lifted with proper technique for only one repetition. (NSCA CPT, pg. 376)

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13
Q

Repetition Maximum (RM)

A

The greatest amount of weight that can be lifted with proper technique for a specific number of repetitions. (NSCA CPT, pg. 376)

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14
Q

Repetition Maximum Zone (RM target zone)

A

A range of repetitions that the client attempts to perform using the heaviest weight he can. (NSCA CPT, pg. 376)

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15
Q

Trial Load

A

An estimated load that is based on a percent of the client’s body weight. (NSCA CPT, pg. 381)

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16
Q

Muscular Endurance Training Goals

A

The plan generally uses more repetitions (i.e., ≥10 repetitions per set) with varying numbers of sets depending on training status. (NSCA CPT, pg. 386)

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17
Q

Hypertrophy Training Goals

A

The plan uses a higher training volume (i.e., 6-12 repetitions) with moderate to high loads (67-85% 1RM) depending on training status. (NSCA CPT, pg. 386)

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18
Q

Muscular Strength Training Goals

A

For core exercises, the plan uses six or fewer repetitions with multiple sets (three or more) per exercise. For assistance exercises, it uses eight or more repetitions with one to three sets. (NSCA CPT, pg. 386)

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19
Q

Power Exercise Training Goals

A

Power exercises should not be used with untrained or novice clients. These clients should target the development of strength before focusing on training for power (66). With intermediate clients, programs that target power development should use one to three sets of three to six repetitions, while advanced clients should use three
to six sets of one to six repetitions. (NSCA CPT, pg. 386)

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20
Q

Rest Interval

A

The time interval between two sets. (NSCA CPT, pg. 386)

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21
Q

2-for2 Rule

A

A guideline that can be used to increase the load when two or more repetitions above the repetition goal are completed in the final set of an exercise for two consecutive training sessions. (NSCA CPT, pg. 392)

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22
Q

Muscular Endurance Training

A

A resistance training program designed to target the ability of a muscle or muscle group to contract repeatedly over an extended time period. Also called strength endurance training. (NSCA CPT, pg. 392)

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23
Q

Step 1 of designing a Resistance Training Program:

A

Initial consultation and fitness evaluation (NSCA CPT, pg. 367)

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24
Q

Step 2 of designing a Resistance Training Program:

A

Determination of training frequency (NSCA CPT, pg. 367)

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25
Q

Step 3 of designing a Resistance Training Program:

A

Exercise selection (NSCA CPT, pg. 367)

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26
Q

Step 4 of designing a Resistance Training Program:

A

Arrangement of exercises (exercise order) (NSCA CPT, pg. 367)

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27
Q

Step 5 of designing a Resistance Training Program:

A

Training load: resistance and repetitions (NSCA CPT, pg. 367)

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28
Q

Step 6 of designing a Resistance Training Program:

A

Training volume: repetitions and sets (NSCA CPT, pg. 367)

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29
Q

Step 7 of designing a Resistance Training Program:

A

Rest periods (NSCA CPT, pg. 367)

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30
Q

Step 8 of designing a Resistance Training Program:

A

Training variation (NSCA CPT, pg. 367)

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31
Q

Step 9 of designing a Resistance Training Program:

A

Sequencing the training plan (NSCA CPT, pg. 367)

32
Q

Step 10 of designing a Resistance Training Program:

A

Progression (NSCA CPT, pg. 367)

33
Q

Primary Resistance Training Goals

A

Muscular Endurance, Hypertrophy, Muscular Strength, and Muscular Power. (NSCA CPT, pg. 369)

34
Q

Resistance Training Sessions Per Week for Novice/Beginner Exercisers

A

2 - 3 (NSCA CPT, pg. 370)

35
Q

Resistance Training Sessions Per Week for Intermediate Exercisers

A

3 for full body training, 4 for a split routine. (NSCA CPT, pg. 370)

36
Q

Resistance Training Sessions Per Week for Advanced Exercisers

A

4 - 6 (NSCA CPT, pg. 370)

37
Q

Core Exercises

A

Generally, an exercise is classified as a core exercise if it involves two or more primary joints, which would make it a multi-joint exercise, and engages large muscles while activating syn- ergistic muscles. (NSCA CPT, pg. 372)

38
Q

Assistance Exercises

A

Exercises are classified as assistance exercises if they are single-joint exercises, engaging only one primary joint, and recruit a small amount of muscle mass (i.e., a small muscle group or area). (NSCA CPT, pg. 372)

39
Q

Power Exercises

A

Structural exercises that are performed very quickly, such as the power clean or power snatch, are also classified as power or explosive exercises (NSCA CPT, pg. 372)

40
Q

Compound Set

A

If the two exercises coupled together train the same muscle group (e.g., incline bench press and incline dumbbell fly), the set is considered a compound set. (NSCA CPT, pg. 375)

41
Q

Load

A

The amount of weight to be used in a resistance training program. (NSCA CPT, pg. 375)

42
Q

Super Set

A

The performance of two exercises that activate opposing or antagonistic muscle groups (e.g., biceps curl and triceps press) with no rest between each exercise. (NSCA CPT, pg. 375)

43
Q

Number of Reps for 100% 1RM

A

1 rep (NSCA CPT, pg. 376)

44
Q

Number of Reps for 95% 1RM

A

2 reps (NSCA CPT, pg. 376)

45
Q

Number of Reps for 93% 1RM

A

3 reps (NSCA CPT, pg. 376)

46
Q

Number of Reps for 90% 1RM

A

4 reps (NSCA CPT, pg. 376)

47
Q

Number of Reps for 87% 1RM

A

5 reps (NSCA CPT, pg. 376)

48
Q

Number of Reps for 85% 1RM

A

6 reps (NSCA CPT, pg. 376)

49
Q

Number of Reps for 83% 1RM

A

7 reps (NSCA CPT, pg. 376)

50
Q

Number of Reps for 80% 1RM

A

8 reps (NSCA CPT, pg. 376)

51
Q

Number of Reps for 77% 1RM

A

9 reps (NSCA CPT, pg. 376)

52
Q

Number of Reps for 75% 1RM

A

10 reps (NSCA CPT, pg. 376)

53
Q

Number of Reps for 70% 1RM

A

11 reps (NSCA CPT, pg. 376)

54
Q

Number of Reps for 67% 1RM

A

12 reps (NSCA CPT, pg. 376)

55
Q

Number of Reps for 65% 1RM

A

15 reps (NSCA CPT, pg. 376)

56
Q

Number of Reps for 60% 1RM

A

20 reps (NSCA CPT, pg. 376)

57
Q

Goal Repetitions

A

The amount of reps wanting to be achieved. Essentially a repetition maximum test. (NSCA CPT, pg. 381)

58
Q

Volume Load Equation

A

Volume load = Total repetitions 􏰀X Load (NSCA CPT, pg. 385)

59
Q

Novice Exerciser Load %1RM for Endurance

A

≤65%. (NSCA CPT, pg. 384)

60
Q

Novice Exerciser Load %1RM for Hypertrophy

A

67-80% (NSCA CPT, pg. 384)

61
Q

Novice Exerciser Load %1RM for Muscular Strength

A

≥70% (NSCA CPT, pg. 384)

62
Q

Novice Exerciser Load %1RM for Muscular Power

A

n/a due to the recommendation for novices not to train power yet. (NSCA CPT, pg. 384)

63
Q

Intermediate Exerciser Load %1RM for Endurance

A

≤70% (NSCA CPT, pg. 384)

64
Q

Intermediate Exerciser Load %1RM for Hypertrophy

A

67-85% (NSCA CPT, pg. 384)

65
Q

Intermediate Exerciser Load %1RM for Muscular Strength

A

≥80% (NSCA CPT, pg. 384)

66
Q

Intermediate Exerciser Load %1RM for Muscular Power

A

30-60% (NSCA CPT, pg. 384)

67
Q

Advanced Exerciser Load %1RM for Endurance

A

≤75% (NSCA CPT, pg. 384)

68
Q

Advanced Exerciser Load %1RM for Hypertrophy

A

67-85% (NSCA CPT, pg. 384)

69
Q

Advanced Load Exerciser %1RM for Muscular Strength

A

≥85% (NSCA CPT, pg. 384)

70
Q

Advanced Exerciser Load %1RM for Muscular Power

A

30-70% (NSCA CPT, pg. 384)

71
Q

Novice Exerciser Set Schemes

A

1 - 3. (NSCA CPT, pg. 386)

72
Q

Intermediate Exerciser Set Schemes

A

≥3 or 1 - 3 for power. (NSCA CPT, pg. 386)

73
Q

Advanced Exerciser Set Schemes

A

≥3 or 3 - 6 for power. (NSCA CPT, pg. 386)

74
Q

Rest Interval Length for Muscular Endurance

A

≤30 seconds. (NSCA CPT, pg. 387)

75
Q

Rest Interval Length for Muscular Hypertrophy

A

30 s to 1.5 min (NSCA CPT, pg. 387)

76
Q

Rest Interval Length for Muscular Power

A

2 to 5 min (NSCA CPT, pg. 387)

77
Q

Rest Interval Length for Muscular Strength

A

2 to 5 min (NSCA CPT, pg. 387)

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