Integrated program design and OPT Flashcards
Program design
A purposeful system or plan put together to help an individual achieve a specific goal.
Acute variables
Important components that specify how
each exercise is to be performed.
what is are reps and sets?
One complete movement of an exercise; A group of consecutive repetitions.
Training intensity
An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.
Repetition tempo
The speed with which each repetition is performed
Rest interval
The time taken to recuperate between sets.
Training volume
Amount of physical training performed within a specified period.
Training frequency
The number of training sessions performed during a specified period (usually 1 week).
Training duration
The timeframe of a workout or the length of time spent in one phase of training.
Exercise selection
The process of choosing appropriate exercises for a client’s program.
Training plan
The 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 plan
Generalized training plan that spans 1 year to show when the client will progress between phases.
Monthly plan
Generalized training plan that spans 1 month and shows which phases will be required each day of each week.
Weekly plan
Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week.
The Three training program durations are?
What volume and intensity do you start with and which do you finish with?
Annual, monthly, and weekly
High-volume, low-intensity (phase 1) progress to low-volume, high-intensity (phases 4 or 5)
