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ISSA CPT 10.0 Exam Prep > Chapter 9: Principles of Program Design > Flashcards

Chapter 9: Principles of Program Design Flashcards

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1
Q

Fitness Program Design

A

The systematic development of a fitness program or process using assessments, the elements of fitness, periodization, and periodic reassessment.

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2
Q

Periodization

A

An organized approach to training involving progressive cycling of various aspects of a training program during a specific time.

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3
Q

Principles of Program Design

A

Fundamental propositions to serve as the foundation for effective fitness programming.

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4
Q

Acute Training Variables

A

The components that specify how an exercise or training program is performed.

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5
Q

Muscular Endurance

A

The ability of a muscle or group of muscles to continuously exert force against resistance over time.

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6
Q

Hypertrophy

A

An increase in muscular size as an adaptation to exercise.

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7
Q

Strength

A

The amount of force that can be created by a muscle or group of muscles.

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8
Q

Power

A

The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.

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9
Q

Type

A

The techniques, equipment, or methods used to complete an activity.

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10
Q

Exercise Selection

A

The specific exercises executed in a workout session.

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11
Q

Exercise Order

A

The order in which exercises are completed within a training session.

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12
Q

Compound Exercises

A

Multi-joint exercises that require the use of multiple muscles or muscle groups.

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13
Q

Accessory Exercises

A

Supplementary focused movements or exercises that strengthen synergist and supporting muscles to help a person better perform a primary movement.

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14
Q

Intensity

A

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.

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15
Q

One-Repetition Max

A

A single maximum-strength repetition with maximum load.

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16
Q

Load

A

A term used to describe the amount of resistance used in a strength training exercise.

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17
Q

Muscular endurance Intensity:

A

67 percent or less

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18
Q

Hypertrophy Intensity

A

67 – 85 percent

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19
Q

Maximum Strength Intensity

A

85% or greater

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20
Q

Power Intensity for Single-repetition events

A

80 – 90 percent

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21
Q

Power Intensity for Multiple-repetition events

A

75 – 85 percent

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22
Q

Set

A

The number of times an exercise or group of exercises is completed.

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23
Q

Muscular endurance set protocol

A

1–3 sets

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24
Q

Hypertrophy set protocol

A

3–4 sets

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25
Q

Maximum strength set protocol

A

3–5 sets

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26
Q

Power set protocol

A

3-5 sets

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27
Q

Repetitions

A

The number of times an exercise is completed within a set.

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28
Q

Intranet Muscle Fatigue

A

Muscle fatigue that occurs within a single set of an exercise.

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29
Q

Muscular endurance rep protocol

A

15 or more repetitions

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30
Q

Hypertrophy rep protocol

A

6 – 12 repetitions

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31
Q

Maximum strength rep protocol

A

1 – 6 repetitions

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32
Q

Power rep protocol

A

1 – 5 repetitions

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33
Q

Exercise Frequency

A

The number of times training occurs within a specific period, or the number of times or how often an exercise is executed.

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34
Q

Range of Motion

A

The measurement of movement around a specific joint or body part.

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35
Q

Partial Repetitions

A

Repetitions of an exercise intentionally done with a reduced range of motion.

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36
Q

Time

A

The duration of an activity or training session.

37
Q

F in FITT Principle

A

Frequency

38
Q

I in FITT Principle

A

Intensity

39
Q

1st T in FITT Principle

A

Type

40
Q

2nd T in FITT Principle

A

Time

41
Q

The Five Rs of resistance training

A

Reps, Rest, Recovery, Resistance, Range of motion

42
Q

Tempo

A

The speed at which an exercise or movement pattern is completed.

43
Q

Time Under Tension

A

The amount of time a muscle is engaged as a set, completed from start to finish.

44
Q

Rest

A

The amount of time spent in recovery between sets or repetitions.

45
Q

Recovery Time

A

The rest time allowed between training sessions.

46
Q

Active Recovery`

A

Low-intensity exercise or activity that can promote and accelerate muscular and metabolic recovery.

47
Q

Muscular Endurance rest protocol

A

30 – 60 seconds

48
Q

Hypertrophy rest protocol

A

30 – 60 seconds

49
Q

Maximum strength rest protocol

A

2 – 5 minutes

50
Q

Power rest protocol

A

1 – 2 minutes

51
Q

Principle of Specificity

A

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.

52
Q

SAID Principle

A

Specific adaptations to imposed demands—stress on the human system, whether biomechanical or neurological, will require the body to adapt specifically to those demands.

53
Q

Principle of Variability

A

Training programs must include variations in intensity, duration, volume, and other aspects of practice.

54
Q

Principle of Individual Differences

A

The concept that there is no one specific way to train every client due to the uniqueness of each person.

55
Q

Diminishing Returns

A

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.

56
Q

Principle of Progressive Overload

A

The body must be forced to adapt to or overcome a stress greater than what is normally encountered.

57
Q

Training Volume

A

The total amount of work performed, typically measured as Sets x Reps x Load (or intensity).

58
Q

Training Density

A

A combination of volume and time equaling the total volume of work in a specific amount of time.

59
Q

Principle of Reversibility

A

Clients lose the effects of training after they stop working out.

60
Q

Detraining

A

The diminishing of physical adaptations after two weeks or more of not training.

61
Q

General Adaptation Syndrome

A

The three stages of adaptation the body goes through in response to stress—alarm, resistance, and exhaustion.

62
Q

Supercompensation

A

The post-training period during which the trained function/parameter has a higher performance capacity than it did before the training period.

63
Q

Stimulus-Fatigue-Recovery-Adaptation Principle

A

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.

64
Q

Training Macrocycle

A

The overall training period, usually one year or more.

65
Q

Training Mesocycle

A

A training phase in the annual training plan made up of three to nine microcycles.

66
Q

Training Microcycle

A

A one-week-long cycle of training sessions, or a single session.

67
Q

Linear Periodization

A

Progresses from low-intensity to high-intensity across the entire macrocycle.

68
Q

Undulating Periodization

A

Short durations of hypertrophy training alternated with short durations of strength and power training.

69
Q

Foundational Training

A

elements of flexibility, mobility, core, and balance training

70
Q

Strength Training

A

resistance training that includes both body weight and loaded activity

71
Q

Metabolic training

A

aerobic and anaerobic energy system training including cardiovascular exercise and intervals

72
Q

Speed, Agility, and Quickness Training

A

elements of agility and plyometric training

73
Q

Phase Potentiation

A

The strategic sequencing of programming categories to increase the potential of later training and increase long-term adaptive potential.

74
Q

Block Periodization

A

Highly concentrated, specialized workloads focused on achieving maximum adaptation.

75
Q

Mobility

A

The ability of a joint to move freely through a given range of motion.

76
Q

Overreaching

A

An accumulation of training or non-training stress resulting in a short-term decrease in performance capacity.

77
Q

Overtraining

A

An accumulation of training or non-training stress resulting in a long-term decrease in performance capacity.

78
Q

Overtraining Syndrome

A

A maladapted response to excessive exercise without adequate rest, resulting in perturbations of multiple body systems (neural, endocrine, and immune) coupled with mood changes.

79
Q

Cumulative Microtrauma

A

Repeated stress on muscles, bones, tendons, and nerves causes cellular damage that can get worse over time.

80
Q

Low Glycogen

A

Low stores of glycogen cause fatigue and a decline in performance.

81
Q

Decreased Glutamine effect

A

Immune dysfunction increases sensitivity to infection, which could be caused by decreased glutamine.

82
Q

Oxidative Stress

A

When the body is unable to fight free radicals caused by exercise, muscle damage and fatigue result.

83
Q

Hypothalamic Causes

A

Symptoms of overtraining syndrome may result if the hypothalamus or hormonal axes are not working properly.

84
Q

Cytokine Release

A

Inflammation and cytokine release can cause many symptoms of OTS.

85
Q

ATP / CP energy system time presence

A

0-10 seconds

86
Q

Glycolytic energy system time presence

A

10-120 seconds

87
Q

Aerobic energy system time presence

A

2 minutes +

88
Q

Ballistic training

A

A form of power training involving throwing weights or jumping with weights to improve explosive power.

ISSA CPT 10.0 Exam Prep (19 decks)

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