Integ'd Prog. Design &OPT Model Flashcards
Program design - define
A purposeful system or plan put together to help an individual achieve a specific goal
Acute variables of training - define
Important components that specify how each exercise is to be performed
Acute variables of training - list (9)
Repetitions, sets, intensity, rep tempo, training volume, rest interval, training frequency, training duration, exercise selection
Repetition - define
one complete movement of a particular exercise; usually involves three actions - concentric, isometric, and eccentric.
Rep range and weight for hypertrophy
6-12 reps at 75-85% 1RM
rep range and weight for maximal strength
1-5 reps at 85-100% 1RM
Rep range and weight for power
1-10 reps at 30-45% 1RM
Set - definition
A group of consecutive repetitions
Set range, rep range, and intensity for endurance and stabilization
1-3 sets, 12-20 reps, 50-70% 1RM
Set range, rep range, and intensity for hypertrophy
3-5 sets, 6-12 reps, 75-85% 1RM
Set range, rep range, and intensity for maximal strength
4-6 sets, 1-5 reps, 85-100% 1RM
Set range, rep range, and intensity for power
3-6 sets, 1-10 reps, 30-45% 1RM
Training intensity - definition
level of effort, compared with the maximal effort, which is usually expressed as a percentage (of 1RM)
Repetition tempo - definition
the speed with which each repetition is performed
Repetition tempo best for endurance and stabilization
slow: 4/2/1
Repetition tempo best for hyperptrophy
moderate: 2/0/2
Repetition tempo best for maximal strength
fast as possible given the heavy weight
Repetition tempo best for power
fast/explosive, within safety and control
Rest interval - definition
time taken to recuperate between sets
Rest interval for endurance and stabilization
short; 0-90s
Rest interval for hypertrophy
short: 0-60s
Rest interval for maximal strength
long: 3-5 min
Rest interval for power
long: 3-5 min
Recovery times for 50%, 75%, 85-90%, and 100% of ATP and PC
50% in 20-30s; 75% in 40s; 85-90% in 60s; 100% in 3min
Rest intervals and level of experience/training
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.
Training volume - define
amount of physical training performed within a specified period.
Factors that impact decisions about training volume
training phase, goals, age, work capacity or training status, recoverability, nutritional status, injury history, life stress
Volume: intensity relationship
Volume is always inversely related to intensity. EXCEPTION: new clients may only perform 1 set of 12-20 reps.
For muscular endurance/stabilization: reps/sets/intensity/tempo/rest
12-20 reps / 1-3 sets / 50-70% 1RM / slow / 0-90s rest
For hypertrophy: reps/sets/intensity/tempo/rest
6-12 reps / 3-5 sets / 75-85% 1RM / 0-60s rest
For maximal strength: reps/sets/intensity/tempo/rest
1-5 reps / 4-6 sets / 85-100% 1RM / fast/explosive / 3-5 min rest
For power: reps/sets/intensity/tempo/rest
1-10 reps / 3-6 sets / 30-45% 1RM or 10% BW / fast/explosive / 3-5 min rest
Relationship between volume and cellular adaptations (hypertrophy, fat loss)
higher volume > greater cellular adaptations
Relationship between volume and neurologic adaptations (maximal strength, power)
high intensity + low volume > greater neurologic adaptations
Training frequency: definition
number of training sessions performed during a period (usually 1 week)
Training volume adaptations to High volume training (low/mod intensity)
Increased muscle cross sectional area (size); Improved blood lipids; Increased metabolic rate
Training volume adaptations to Low volume training (high intensity)
increase rate of force production; increased motor unit recruitment; increased motor unit synchronization
Optimal training frequency for strength
3-5x/wk
Training frequency sufficient to maintain improvements
1-2x/wk
Training duration; 2 definitions
- time from start of workout to finish. 2. length of time (weeks) spent in a phase/period of training.
How long does it take for the body to adapt to a given stimulus (training duration, weeks)
4 weeks. After which the stimulus will have to be raised to achieve further adaptations.
3 main types of exercises, based upon joints, movements, and adaptations desired
- Single joint (focus on one jt or muscle group) 2. Multijoint (involve 2-3 joints) 3. Total body (multiple joint actions)
2 objectives to Periodization
- 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.
Training plan: definition
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.
Annual training plan
Generalized training plan that spans 1 yr to show when the client will progress between phases
Monthly training plan
Generalized training plan that spans 1 month and shows which phases will be required each day of each week.
Weekly training plan
specific workouts plan for 1 week showing which exercises are required each day of the week.
Core stabilization: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection
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
Core strength endurance training: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection
8-12 reps / 2-3 sets / medium tempo / intensity NA / 0-60s rest / 2-4x/wk / 4wk duration / 1-3 core strength exercises
Core hypertrophy training: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection
8-12 reps/ 2-3 sets / med tempo / intens. NA / 0-60s rest / 3-6x/wk / 4 wk duration / 0-4 core strength exercises
Core maximal strength training: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection
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
Core power training: reps/ sets/ tempo/ intensity/ rest/ frequency/ duration/ exercise selection
8-12 reps / 2-3 sets / x/x/x/ / intens. NA / 0-60s rest / 2-4x/wk / 4wk duration/ 1-2 core power exercises
