Integ'd Prog. Design &OPT Model

Question 1

Program design - define

Answer 1

A purposeful system or plan put together to help an individual achieve a specific goal

Question 2

Acute variables of training - define

Answer 2

Important components that specify how each exercise is to be performed

Question 3

Acute variables of training - list (9)

Answer 3

Repetitions, sets, intensity, rep tempo, training volume, rest interval, training frequency, training duration, exercise selection

Question 4

Repetition - define

Answer 4

one complete movement of a particular exercise; usually involves three actions - concentric, isometric, and eccentric.

Question 5

Rep range and weight for hypertrophy

Answer 5

6-12 reps at 75-85% 1RM

Question 6

rep range and weight for maximal strength

Answer 6

1-5 reps at 85-100% 1RM

Question 7

Rep range and weight for power

Answer 7

1-10 reps at 30-45% 1RM

Question 8

Set - definition

Answer 8

A group of consecutive repetitions

Question 9

Set range, rep range, and intensity for endurance and stabilization

Answer 9

1-3 sets, 12-20 reps, 50-70% 1RM

Question 10

Set range, rep range, and intensity for hypertrophy

Answer 10

3-5 sets, 6-12 reps, 75-85% 1RM

Question 11

Set range, rep range, and intensity for maximal strength

Answer 11

4-6 sets, 1-5 reps, 85-100% 1RM

Question 12

Set range, rep range, and intensity for power

Answer 12

3-6 sets, 1-10 reps, 30-45% 1RM

Question 13

Training intensity - definition

Answer 13

level of effort, compared with the maximal effort, which is usually expressed as a percentage (of 1RM)

Question 14

Repetition tempo - definition

Answer 14

the speed with which each repetition is performed

Question 15

Repetition tempo best for endurance and stabilization

Answer 15

slow: 4/2/1

Question 16

Repetition tempo best for hyperptrophy

Answer 16

moderate: 2/0/2

Question 17

Repetition tempo best for maximal strength

Answer 17

fast as possible given the heavy weight

Question 18

Repetition tempo best for power

Answer 18

fast/explosive, within safety and control

Question 19

Rest interval - definition

Answer 19

time taken to recuperate between sets

Question 20

Rest interval for endurance and stabilization

Answer 20

short; 0-90s

Question 21

Rest interval for hypertrophy

Answer 21

short: 0-60s

Question 22

Rest interval for maximal strength

Answer 22

long: 3-5 min

Question 23

Rest interval for power

Answer 23

long: 3-5 min

Question 24

Recovery times for 50%, 75%, 85-90%, and 100% of ATP and PC

Answer 24

50% in 20-30s; 75% in 40s; 85-90% in 60s; 100% in 3min

Question 25

Rest intervals and level of experience/training

Answer 25

new clients need longer rest to ensure proper technique and avoid injury. Experienced clients benefit from intensity of shorter rest and avoid drop of body temps.

Question 26

Training volume - define

Answer 26

amount of physical training performed within a specified period.

Question 27

Factors that impact decisions about training volume

Answer 27

training phase, goals, age, work capacity or training status, recoverability, nutritional status, injury history, life stress

Question 28

Volume: intensity relationship

Answer 28

Volume is always inversely related to intensity. EXCEPTION: new clients may only perform 1 set of 12-20 reps.

Question 29

For muscular endurance/stabilization: reps/sets/intensity/tempo/rest

Answer 29

12-20 reps / 1-3 sets / 50-70% 1RM / slow / 0-90s rest

Question 30

For hypertrophy: reps/sets/intensity/tempo/rest

Answer 30

6-12 reps / 3-5 sets / 75-85% 1RM / 0-60s rest

Question 31

For maximal strength: reps/sets/intensity/tempo/rest

Answer 31

1-5 reps / 4-6 sets / 85-100% 1RM / fast/explosive / 3-5 min rest

Question 32

For power: reps/sets/intensity/tempo/rest

Answer 32

1-10 reps / 3-6 sets / 30-45% 1RM or 10% BW / fast/explosive / 3-5 min rest

Question 33

Relationship between volume and cellular adaptations (hypertrophy, fat loss)

Answer 33

higher volume > greater cellular adaptations

Question 34

Relationship between volume and neurologic adaptations (maximal strength, power)

Answer 34

high intensity + low volume > greater neurologic adaptations

Question 35

Training frequency: definition

Answer 35

number of training sessions performed during a period (usually 1 week)

Question 36

Training volume adaptations to High volume training (low/mod intensity)

Answer 36

Increased muscle cross sectional area (size); Improved blood lipids; Increased metabolic rate

Question 37

Training volume adaptations to Low volume training (high intensity)

Answer 37

increase rate of force production; increased motor unit recruitment; increased motor unit synchronization

Question 38

Optimal training frequency for strength

Answer 38

3-5x/wk

Question 39

Training frequency sufficient to maintain improvements

Answer 39

1-2x/wk

Question 40

Training duration; 2 definitions

Answer 40

1. time from start of workout to finish. 2. length of time (weeks) spent in a phase/period of training.

Question 41

How long does it take for the body to adapt to a given stimulus (training duration, weeks)

Answer 41

4 weeks. After which the stimulus will have to be raised to achieve further adaptations.

Question 42

3 main types of exercises, based upon joints, movements, and adaptations desired

Answer 42

1. Single joint (focus on one jt or muscle group) 2. Multijoint (involve 2-3 joints) 3. Total body (multiple joint actions)

Question 43

2 objectives to Periodization

Answer 43

1. Dividing the training program into distinct periods/phases of training. 2. training different forms of strength in each period/phase to control the volume of training and to prevent injury.

Question 44

Training plan: definition

Answer 44

specific outline, created by a fitness professional to meet a client's goals, that details the form of training, length of time, future changes, and specific exercises to be performed.

Question 45

Annual training plan

Answer 45

Generalized training plan that spans 1 yr to show when the client will progress between phases

Question 46

Monthly training plan

Answer 46

Generalized training plan that spans 1 month and shows which phases will be required each day of each week.

Question 47

Weekly training plan

Answer 47

specific workouts plan for 1 week showing which exercises are required each day of the week.

Question 48

Core stabilization: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection

Answer 48

12-20 reps / 1-4 sets / slow 4/2/1 tempo / (intensity na) / 0-90s rest / 2-4x/wk / 4-6wk duration / 1-4 core stabilization exercises

Question 49

Core strength endurance training: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection

Answer 49

8-12 reps / 2-3 sets / medium tempo / intensity NA / 0-60s rest / 2-4x/wk / 4wk duration / 1-3 core strength exercises

Question 50

Core hypertrophy training: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection

Answer 50

8-12 reps/ 2-3 sets / med tempo / intens. NA / 0-60s rest / 3-6x/wk / 4 wk duration / 0-4 core strength exercises

Question 51

Core maximal strength training: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection

Answer 51

8-12 reps/ 2-3 sets/ med 1/1/1 tempo / intens. NA / 0-60 sec rest / 2-4x/wk / 4wk duration / 03 core strength exercises

Question 52

Core power training: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection

Answer 52

8-12 reps / 2-3 sets / x/x/x/ / intens. NA / 0-60s rest / 2-4x/wk / 4wk duration/ 1-2 core power exercises