Intro to Program Design Flashcards
Progressive preparation
Acclimating the body to more challenging work levels
Energy continuum
Predominant energy system used to fuel work
Exercise selection
Type of exercise or modality chosen
Periodization
Phasic adaptational based system used to maximize desired result
Exercise order
Sequence of exercises
Training frequency
Number of exercise bouts per week
Training duration
Length of time engaged in physical effort
Training intensity
Level of effort performed relative to capabilities
Rest periods
Duration of time between each physical effort
Training volume
Quantity of total work performed
Recovery periods
Duration of time between exercise sessions
Warm up
Period of preparation for physical activity characterized by gradual increase in heart/respiratory rate, metabolism & body temperature
Benefits of warm ups
Increased neural sensitivity/transmission speed
Greater movement economy/ROM
Increased O2/blood delivery
Increased enzymatic/metabolic actvity
Heightened muscle temp
General warm up
Gross motor activation via basic movements such as jogging, jumping rope & cycling; can last 5-10 min
Specific warm up
Utilizes actions & musculature to be used during activities that reflect client’s goal; specific muscle/neural patterns primed for max effort
