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