Chapter 9: Principles of Program Design Flashcards
Fitness Program Design
The systematic development of a fitness program or process using assessments, the elements of fitness, periodization, and periodic reassessment.
Periodization
An organized approach to training involving progressive cycling of various aspects of a training program during a specific time.
Principles of Program Design
Fundamental propositions to serve as the foundation for effective fitness programming.
Acute Training Variables
The components that specify how an exercise or training program is performed.
Muscular Endurance
The ability of a muscle or group of muscles to continuously exert force against resistance over time.
Hypertrophy
An increase in muscular size as an adaptation to exercise.
Strength
The amount of force that can be created by a muscle or group of muscles.
Power
The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.
Type
The techniques, equipment, or methods used to complete an activity.
Exercise Selection
The specific exercises executed in a workout session.
Exercise Order
The order in which exercises are completed within a training session.
Compound Exercises
Multi-joint exercises that require the use of multiple muscles or muscle groups.
Accessory Exercises
Supplementary focused movements or exercises that strengthen synergist and supporting muscles to help a person better perform a primary movement.
Intensity
The measurable amount of force or effort given to an activity or exercise often expressed as a percentage of effort compared to a person’s maximum effort.
One-Repetition Max
A single maximum-strength repetition with maximum load.
Load
A term used to describe the amount of resistance used in a strength training exercise.
Muscular endurance Intensity:
67 percent or less
Hypertrophy Intensity
67 – 85 percent
Maximum Strength Intensity
85% or greater
Power Intensity for Single-repetition events
80 – 90 percent
Power Intensity for Multiple-repetition events
75 – 85 percent
Set
The number of times an exercise or group of exercises is completed.
Muscular endurance set protocol
1–3 sets
Hypertrophy set protocol
3–4 sets
Maximum strength set protocol
3–5 sets
Power set protocol
3-5 sets
Repetitions
The number of times an exercise is completed within a set.
Intranet Muscle Fatigue
Muscle fatigue that occurs within a single set of an exercise.
Muscular endurance rep protocol
15 or more repetitions
Hypertrophy rep protocol
6 – 12 repetitions
Maximum strength rep protocol
1 – 6 repetitions
Power rep protocol
1 – 5 repetitions
Exercise Frequency
The number of times training occurs within a specific period, or the number of times or how often an exercise is executed.
Range of Motion
The measurement of movement around a specific joint or body part.
Partial Repetitions
Repetitions of an exercise intentionally done with a reduced range of motion.
Time
The duration of an activity or training session.
F in FITT Principle
Frequency
I in FITT Principle
Intensity
1st T in FITT Principle
Type
2nd T in FITT Principle
Time
The Five Rs of resistance training
Reps, Rest, Recovery, Resistance, Range of motion
Tempo
The speed at which an exercise or movement pattern is completed.
Time Under Tension
The amount of time a muscle is engaged as a set, completed from start to finish.
Rest
The amount of time spent in recovery between sets or repetitions.
Recovery Time
The rest time allowed between training sessions.
Active Recovery`
Low-intensity exercise or activity that can promote and accelerate muscular and metabolic recovery.
Muscular Endurance rest protocol
30 – 60 seconds
Hypertrophy rest protocol
30 – 60 seconds
Maximum strength rest protocol
2 – 5 minutes
Power rest protocol
1 – 2 minutes
Principle of Specificity
The concept that training must be specific to an individual’s goals, as the adaptations they will see will be based on the training completed.
SAID Principle
Specific adaptations to imposed demands—stress on the human system, whether biomechanical or neurological, will require the body to adapt specifically to those demands.
Principle of Variability
Training programs must include variations in intensity, duration, volume, and other aspects of practice.
Principle of Individual Differences
The concept that there is no one specific way to train every client due to the uniqueness of each person.
Diminishing Returns
A concept stating that everyone has a set genetic limit to their potential, and, eventually, the effort put into training will no longer produce the same results.
Principle of Progressive Overload
The body must be forced to adapt to or overcome a stress greater than what is normally encountered.
Training Volume
The total amount of work performed, typically measured as Sets x Reps x Load (or intensity).
Training Density
A combination of volume and time equaling the total volume of work in a specific amount of time.
Principle of Reversibility
Clients lose the effects of training after they stop working out.
Detraining
The diminishing of physical adaptations after two weeks or more of not training.
General Adaptation Syndrome
The three stages of adaptation the body goes through in response to stress—alarm, resistance, and exhaustion.
Supercompensation
The post-training period during which the trained function/parameter has a higher performance capacity than it did before the training period.
Stimulus-Fatigue-Recovery-Adaptation Principle
The concept that training response is based on the stimulus intensity, and the greater the stimulus intensity is, the longer the recovery needed to produce the adaptations will be.
Training Macrocycle
The overall training period, usually one year or more.
Training Mesocycle
A training phase in the annual training plan made up of three to nine microcycles.
Training Microcycle
A one-week-long cycle of training sessions, or a single session.
Linear Periodization
Progresses from low-intensity to high-intensity across the entire macrocycle.
Undulating Periodization
Short durations of hypertrophy training alternated with short durations of strength and power training.
Foundational Training
elements of flexibility, mobility, core, and balance training
Strength Training
resistance training that includes both body weight and loaded activity
Metabolic training
aerobic and anaerobic energy system training including cardiovascular exercise and intervals
Speed, Agility, and Quickness Training
elements of agility and plyometric training
Phase Potentiation
The strategic sequencing of programming categories to increase the potential of later training and increase long-term adaptive potential.
Block Periodization
Highly concentrated, specialized workloads focused on achieving maximum adaptation.
Mobility
The ability of a joint to move freely through a given range of motion.
Overreaching
An accumulation of training or non-training stress resulting in a short-term decrease in performance capacity.
Overtraining
An accumulation of training or non-training stress resulting in a long-term decrease in performance capacity.
Overtraining Syndrome
A maladapted response to excessive exercise without adequate rest, resulting in perturbations of multiple body systems (neural, endocrine, and immune) coupled with mood changes.
Cumulative Microtrauma
Repeated stress on muscles, bones, tendons, and nerves causes cellular damage that can get worse over time.
Low Glycogen
Low stores of glycogen cause fatigue and a decline in performance.
Decreased Glutamine effect
Immune dysfunction increases sensitivity to infection, which could be caused by decreased glutamine.
Oxidative Stress
When the body is unable to fight free radicals caused by exercise, muscle damage and fatigue result.
Hypothalamic Causes
Symptoms of overtraining syndrome may result if the hypothalamus or hormonal axes are not working properly.
Cytokine Release
Inflammation and cytokine release can cause many symptoms of OTS.
ATP / CP energy system time presence
0-10 seconds
Glycolytic energy system time presence
10-120 seconds
Aerobic energy system time presence
2 minutes +
Ballistic training
A form of power training involving throwing weights or jumping with weights to improve explosive power.
