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Personal Training > Integ'd Prog. Design &OPT Model > Flashcards

Integ'd Prog. Design &OPT Model Flashcards

1
Q

Program design - define

A

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

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2
Q

Acute variables of training - define

A

Important components that specify how each exercise is to be performed

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3
Q

Acute variables of training - list (9)

A

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

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4
Q

Repetition - define

A

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

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5
Q

Rep range and weight for hypertrophy

A

6-12 reps at 75-85% 1RM

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6
Q

rep range and weight for maximal strength

A

1-5 reps at 85-100% 1RM

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7
Q

Rep range and weight for power

A

1-10 reps at 30-45% 1RM

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8
Q

Set - definition

A

A group of consecutive repetitions

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9
Q

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

A

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

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10
Q

Set range, rep range, and intensity for hypertrophy

A

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

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11
Q

Set range, rep range, and intensity for maximal strength

A

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

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12
Q

Set range, rep range, and intensity for power

A

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

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13
Q

Training intensity - definition

A

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

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14
Q

Repetition tempo - definition

A

the speed with which each repetition is performed

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15
Q

Repetition tempo best for endurance and stabilization

A

slow: 4/2/1

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16
Q

Repetition tempo best for hyperptrophy

A

moderate: 2/0/2

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17
Q

Repetition tempo best for maximal strength

A

fast as possible given the heavy weight

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18
Q

Repetition tempo best for power

A

fast/explosive, within safety and control

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19
Q

Rest interval - definition

A

time taken to recuperate between sets

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20
Q

Rest interval for endurance and stabilization

A

short; 0-90s

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21
Q

Rest interval for hypertrophy

A

short: 0-60s

22
Q

Rest interval for maximal strength

A

long: 3-5 min

23
Q

Rest interval for power

A

long: 3-5 min

24
Q

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

A

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

25
Q

Rest intervals and level of experience/training

A

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.

26
Q

Training volume - define

A

amount of physical training performed within a specified period.

27
Q

Factors that impact decisions about training volume

A

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

28
Q

Volume: intensity relationship

A

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

29
Q

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

A

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

30
Q

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

A

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

31
Q

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

A

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

32
Q

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

A

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

33
Q

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

A

higher volume > greater cellular adaptations

34
Q

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

A

high intensity + low volume > greater neurologic adaptations

35
Q

Training frequency: definition

A

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

36
Q

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

A

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

37
Q

Training volume adaptations to Low volume training (high intensity)

A

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

38
Q

Optimal training frequency for strength

A

3-5x/wk

39
Q

Training frequency sufficient to maintain improvements

A

1-2x/wk

40
Q

Training duration; 2 definitions

A
  1. time from start of workout to finish. 2. length of time (weeks) spent in a phase/period of training.
41
Q

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

A

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

42
Q

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

A
  1. Single joint (focus on one jt or muscle group) 2. Multijoint (involve 2-3 joints) 3. Total body (multiple joint actions)
43
Q

2 objectives to Periodization

A
  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.
44
Q

Training plan: definition

A

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.

45
Q

Annual training plan

A

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

46
Q

Monthly training plan

A

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

47
Q

Weekly training plan

A

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

48
Q

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

A

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

49
Q

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

A

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

50
Q

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

A

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

51
Q

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

A

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

52
Q

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

A

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

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