nasm ch 14 Flashcards
Program Design
Purposeful system or plan to help an individual achieve a specific goal.
Acute Variables
Important components that specify how each exercise is to be performed.
Repetition
One complete movement of a single exercise.
Power Adaptions
Sets Reps Intensity Tempo Rest Interval
3-6 sets, 1-10 @ 30-45% 1RM Fast as Possible 3-5 mins
Maximal Strength
Sets Reps Intensity Tempo Rest Interval
4-6 sets, 1-5 @ 85-100% 1RM Fast, Controlled 3-5 mins
Hypertrophy
Sets Reps Intensity Tempo Rest Interval
3-5 sets, 6-12 @ 75-85% 1RM Moderate 0-60 secs
Endurance
Sets Reps Intensity Tempo Rest Interval
1-3 sets, 12-20 @ 50-70% 1RM Slow 0-90 secs
Set
Group of consecutive repetitions
Training Intensity
Clients level of effort, compared with Maximal effort, expressed as a percentage
Repetition Tempo
Speed with which each repetition is performed
Rest
Time taken off in between reps
ATP-PC Recovery
50%: 20-30 secs 75%: 40 secs 85-90%: 60 secs 100%: 3 mins The shorter the rest, the less recovery
Training Volume
Amount of physical training performed with a specific period of time.
Factors for Setting Rest Periods
Training experience, training intensity, nutritional status, general fitness level, tolerance to sort rest periods, muscle mass, training goals, recoverability
Factors for Setting Training Volume
Training phase, goals, age, work capacity, recoverability, nutritional status, injury history
High Volume Training
low intensity = increase muscle cross section, improve lipid serum profile, increase metabolic rate
Low Volume
high intensity = greater neuromuscular efficiency, greater rate of force production, increase motor unit recruitment
Training Frequency
Number of training sessions performed during a specified period. Usually for one week.
Strength = 3-5x per week Maintain = 1-2 x per week
Training Duration
timeframe of a workout including warm-up and cool-down or length of time spent in a phase. 60-90 minutes for 4 weeks
Exercise Selection
Process of choosing the right exercise for a client’s program
Three (3) Types of Exercises
Total Body, Multi Joint, Single Joint
Total Body Exercises
Include multiple joint movements
Multijoint Exercises
Involve 2-3 joints
Single Joint Exercises
Focus on isolating one major muscle group or joint
