Chapter 9 - Program Design

Question 1

(T/F) Before loading a client the trainer should ensure the client knows how to perform the movement properly.

Answer 1

True.

Question 2

What should the client concentrate on in the first 6–9 months of training?

Answer 2

Developing basic strength, endurance, flexibility, stabilization, and proper movement patterns.

Question 3

Define the term frequency:

Answer 3

The number of training sessions per week, month, year, etc.

Question 4

What is tensile loading?

Answer 4

The amount of tension developed in the muscle fibers when loaded.

Question 5

What is relative strength?

Answer 5

The maximum force the muscles can generate in relation to your body weight. This type of strength is important for individuals who have to move their entire body weight like gymnasts.

Question 6

When do slow twitch fibers fatigue?

Answer 6

Begin fatiguing at 6 seconds and fully fatigues at 3–5 minutes.

Question 7

The tempo of movement determines what?

Answer 7

The load, amount of tension developed, use of mechanical energy.

Question 8

What is the stretch shortening cycle?

Answer 8

The sequence of eccentric, isometric, and concentric action. When the action of eccentric to concentric takes place, the muscle is stretched, and when the muscle is stretched it stores elastic energy. This stored elastic energy provides a more forcible, concentric lift.

Question 9

How much time under tension is needed to receive a maximal strength / hypertrophy training effect?

Answer 9

20—40 seconds TUT.

Question 10

If the tempo prescribed is a 4:1:2:1, which number is eccentric, Isometric, concentric?

Answer 10

4 is eccentric, 1 is isometric, 2 is concentric.

Question 11

(T/F) Training should always start with fast movement and progress to slower movements.

Answer 11

False, training should always start with slow controlled movement and progress to faster movements.

Question 12

(T/F) Increased torque and joint loading occur when fast movements are used.

Answer 12

True.

Question 13

What training effect will a client receive if they train with a 1-6 repetition load? Adaptation?

Answer 13

Neural training effect. Relative strength gain, adaptation.

Question 14

What is metabolic adaptation?

Answer 14

Is a change in structure, e.g. increase in the size of muscle fibers and connective tissues, increase in the size and function of blood vessels, and increased substrate stores, giving a fuller look.

Question 15

(T/F) There is an inverse relationship between sets and reps. As the number of reps decrease, the number of sets increase and vice versa.

Answer 15

True.

Question 16

What is the rationale behind performing six different exercises per body part but only doing 1 set per exercise?

Answer 16

Allow for the greatest variety in overloading various lines of movement and joint angles, but doesn’t specialize in the skill of any exercise.

Question 17

How long does it take for a hypertrophy response to occur?

Answer 17

6–8 weeks.

Question 18

(T/F) Smaller muscle groups take more time to recover.

Answer 18

False, larger muscle groups take more time to recover.

Question 19

How long should rest periods last if working above 90% of maximum?

Answer 19

Approximately 3–5 minutes.

Question 20

(T/F) Larger individuals require longer rest periods because their bodies have to work harder to support the greater mass.

Answer 20

True.

Question 21

What occurs if the individual is given too long a rest period?

Answer 21

Core body temperature will decrease, loss of performance, risk of injury is increased.

Question 22

What is exercise selection dependent on?

Answer 22

The client’s goal.

Question 23

Why is it important to use unilateral movements?

Answer 23

To restore balance in size or strength within the muscular system.

Question 24

When should complex exercises be performed?

Answer 24

They should be performed early in the workout when energy levels are highest because they have a high technical component and require high levels of concentration and coordination.

Question 25

(T/F) The exercises done at the beginning of the week and the beginning of the workout receive the best effort and the best result because the muscles are being trained under full recovery.

Answer 25

True.

Question 26

What is alternating periodization?

Answer 26

Involves alternating between volume and intensity. This type of program avoids the detaining issues that are involved with linear periodization. This type of periodization is more suitable for the advanced individual.

Question 27

(T/F) The client should always build off of a solid foundation first. The client should begin with a base conditioning program and progress into later phases of conditioning.

Answer 27

True.

Question 28

(T/F) Before a client engages in physical activity the trainer should look at any orthopedic concerns the client might have.

Answer 28

True.