Lesson 18: Applying Program Design Principles

Question 1

What is the principle of specificity?

Answer 1

The outcome of the training program provides a specific exercise response to the mode and intensity of training - e.g only physiological systems emphasized during a program will progress.

Question 2

At cellular level, what does specificity refer to?

Answer 2

The types of adaptations that occur in the muscle fibers themselves.

Question 3

What does progression refer to?

Answer 3

The systematic process of applying overload

Question 4

What does overload refer to?

Answer 4

Strategically applying increased load on a tissue or system above and beyond the point at which that tissue or system is normally loaded.

Question 5

What is progressive overload?

Answer 5

continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance.

Question 6

What does the principle of diminishing return suggest?

Answer 6

That the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential

Question 7

What 3 factors does the ability of skeletal muscle to contract depend on?

Answer 7

1. force production
2. speed of contraction
3. muscle-fiber efficiency

Question 8

What is force production dependant on?

Answer 8

The type of muscle fibers as fast-twitch fibers produce higher force than slow-twitch.

Question 9

What is speed of contraction dependant on?

Answer 9

The type of muscle fibers available as fast-twitch fibers will obviously contract quicker.

Question 10

Which type of muscle-fibers are more efficient? Why?

Answer 10

Slow-twitch fibers are more efficient than fast-twitch as they require less energy to perform at the same workload and are more efficient in using oxygen to generate ATP which fuels muscles for a longer period of time.

Question 11

What is muscle fatigue associated with?

Answer 11

A reduction in the body’s glycogen reserves.

Question 12

When the body’s muscle glycogen reserves are low, what happens?

Answer 12

Fat stored in the liver and muscle will produce more of the energy.

Question 13

Does fat or carbohydrate metabolism contribute more to muscle fatigue?

Answer 13

Fat metabolism

Question 14

_______ and water solution may prolong exercise duration

Answer 14

glucose

Question 15

Endurance athletes can reduce muscle fatigue by doing what before an event?

Answer 15

Carb loading

Question 16

What is the term of reversibility?

Answer 16

When a client stops training and their body reverses in gains (aka loses strength) and so when they start to train again, cannot begin where they left off.

Question 17

A client’s good extension ratio should be less than __.__ from either side.

Answer 17

0.75

Question 18

A good relationship between right and left sides (bridges) should score no greater than __.__ from a balanced score of 1.

Answer 18

0.5