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NCCPT 2022 > Principles of Program Design > Flashcards

Principles of Program Design Flashcards

1
Q

What is Periodization?

A

An organized approach to training involving progressive cycling of various aspects of a training program during a specific time.

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2
Q

List the elements that a fitness program must work through.

A
  • The warm-up
  • Flexibility training
  • Core training
  • Balance training
  • Reactive training
  • Resistance training
  • Cardiorespiratory training
  • The cooldown
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3
Q

The components that specify how an exercise or training program is performed are called… (?)

A

Acute Training Variables

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4
Q

List the Acute Training Variables.

A
  • Type
  • Exercise selection
  • Exercise order
  • Intensity
  • Sets
  • Repetitions
  • Frequency
  • Range of Motion
  • Time
  • Tempo
  • Time under tension
  • Rest
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5
Q

What are the possible muscular adaptations that occur due to training?

A

Increases in:
* Muscular endurance
* Hypertrophy
* Strength
* Power

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6
Q

Define Muscular Endurance.

A

The ability of a muscle or group of muscles to continuously exert force against resistance over time.

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7
Q

What is Hypertrophy?

A

An increase in muscular size as an adaptation to exercise.

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8
Q

What is the differenct between Strength and Power?

A
  • Strength is the amount of force that can be created by a muscle or group of muscles, whereas
  • Power is the combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.
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9
Q

What does exercise Type refer to?

A

The techniques, equipment, or methods used to complete an activity. This includes all modalities of exercise—cardio training, resistance training, flexibility, plyometrics, etc. The exercise type describes the equipment used as well—for example, alternating a client between a lying leg press and a back squat for a similar movement pattern performed a different way or using the elliptical trainer for cardiovascular training in one session and a stair mill in another.

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10
Q

The measurable amount of force or effort given to an activity or exercise often expressed as a percentage of effort compared to a person’s maximum effort is called… (?)

A

Intensity

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11
Q

Define Load.

A

A term used to describe the amount of resistance used in a strength training exercise.

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12
Q

When training for muscular endurance, what intensity should be used?

A

67% or less of 1RM.

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13
Q

When trining for hypertrophy, what intensity should be used?

A

67% - 85% of 1RM.

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14
Q

When training for maximum strength, what intensity should be used?

A

85% or greater of 1RM.

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15
Q

When training for power, what intensity should be used?

A

80% - 90% of 1RM

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16
Q

When training for muscular endurance, how many sets should be used?

A

1 - 3 sets.

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17
Q

When training for hypertrophy, how many sets should be used?

A

3-4 sets.

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18
Q

When training for muscular maximum strength, how many sets should be used?

A

3-5 sets.

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19
Q

When training for power, how many sets should be used?

A

3-5 sets.

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20
Q

What is Intraset Muscle Fatigue?

A

Muscle fatigue that occurs within a single set of an exercise.

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21
Q

When training for muscular endurance, how many repetitions should be used?

A

15 or more repetitions.

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22
Q

When training for hypertrophy, how many repetitions should be used?

A

6-12 repetitions.

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23
Q

When training for maximum strength, how many repetitions should be used?

A

1-6 repetitions.

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24
Q

When training for power, how many repetitions should be used?

A

1-5 repetitions.

25
Q

What are some reasons to use Partial Repetitions?

A
  • working around a part of the ROM that is dysfunctional or uncomfortable
  • maximizing overload of a particular muscle within a movement
  • prioritizing the weakest points in a range of motion to strengthen the movement as a whole.
26
Q

What is the FITT Principle?

Acute variables that most often apply to cardiovascular training.

A

F – Frequency: number of times a cardiovascular exercise is performed (per week)

I – Intensity: the amount of effort expended during the activity (level, speed, incline)

T – Type: the type of cardiovascular exercise completed (bike, treadmill, stair mill)

T – Time: the duration of the activity

27
Q

What are the Five R’s of resistance training?

Acute variables.

A

R – Repetitions: the number of times the range of motion is completed consecutively

R – Rest: the time spent resting between repetitions or between sets

R – Recovery: the time spent recovering between exercise sessions

R – Resistance: the load (weight) used for an exercise

R – Range of motion: the total amount of joint movement used during an exercise

28
Q

What is Tempo?

A

The speed at which an exercise or movement pattern is completed. This includes the time spent on the eccentric, isometric, and concentric muscle actions.

29
Q

When making a notation of tempo, how is it written out?

A

eccentric count : isometric hold count : concentric count : isometric hold count

30
Q

When training for muscular endurance, what tempo should be used?

A

4:0:6:0

31
Q

When training for hypertrophy, what tempo should be used?

A

3:1:3:1

32
Q

When training for maximum strength, what tempo should be used?

A

3:0:1:0

33
Q

When training for power, what tempo should be used?

A

Fastest controllable tempo

34
Q

What is Time Under Tension (TUT)?

A

The amount of time a muscle is engaged in a set, completed from start to finish.

35
Q

What is the difference between Rest and Recovery Time?

A

Rest is the amount of time spent in recovery between sets or repetitions, whereas Recovery Time is the rest time allowed between training sessions.

36
Q

What is Active Recovery?

A

Low-intensity exercise or activity that can promote and accelerate muscular and metabolic recovery.

37
Q

When training for muscular endurance, how much rest time should be allowed between sets?

A

30 - 60 seconds.

38
Q

When training for hypertrophy, how much rest time should be allowed between sets?

A

30 - 60 seconds.

39
Q

When training for maximum strength, how much rest time should be allowed between sets?

A

2 - 5 minutes.

40
Q

When training for power, how much rest time should be allowed between sets?

A

1 - 2 minutes.

41
Q

Which of the Acute Training Variables require focus for most clients?

A
  1. Sets
  2. Reps
  3. Intensity
  4. Tempo
  5. Rest
42
Q

How many sets of each exercise will beginners typically need?

A

1 - 2 sets.

43
Q

What is the Principe of Specificity?

A

The concept that training must be specific to an individual’s goals, as the adaptations they will see will be based on the training completed.

44
Q

What is the SAID Principle?

A

Reinforces the Principle of Specifity. Stands for Specefic Adaptations to Imposed Demands - stress on the human system, whether biomechanical or neurological, will require the body to adapt specifically to those demands.

45
Q

Describe the Principle of Variability.

A

Training programs must include variations in intensity, duration, volume, and other aspects of practice.

46
Q

Describe the Principle of Individual Differences.

A

The concept that there is no one specific way to train every client due to the uniqueness of each person.

47
Q

Describe the concept of Deminishing Returns.

A

A concept stating that everyone has a set genetic limit to their potential, and, eventually, the effort put into training will no longer produce the same results.

48
Q

Describe the Principle of Progressive Overload.

A

The body must be forced to adapt to or overcome a stress greater than what is normally encountered.

49
Q

What is Training Volume?

A

The total amount of work performed, typically measured as Sets x Reps x Load (or intensity).

50
Q

Define Training Density.

A

A combination of volume and time equaling the total volume of work in a specific amount of time.

51
Q

What is the Principle of Reversibility?

A

“Use it or Lose it”. Clients lose the effects of training after they stop working out.

52
Q

What is Detraining?

A

The diminishing of physical adaptations after two weeks or more of not training.

53
Q

What is General Adaptation Syndrome (GAS)?

A

The three stages of adaptation the body goes through in response to stress—alarm, resistance, and exhaustion.

54
Q

What is Supercompensation?

A

The post-training period during which the trained function/parameter has a higher performance capacity than it did before the training period.

55
Q

Describe the Alarm Stage of the General Adaptation Syndrome (GAS).

A

The alarm stage is the body’s initial response to stress. Symptoms include fatigue, weakness, or soreness. Individuals will see gains in strength but mostly through neuromuscular changes. This stage may last from two to three weeks.

56
Q

Describe the Resistance Stage of the General Adaptation Syndrome (GAS).

A

After continued exercise, the body will enter the resistance stage around four to six weeks. At this point, changes in the body include biochemical, mechanical, and structural. Clients may experience improvements in muscle size and strength.

57
Q

Describe the Exhaustion Stage of the General Adaptation Syndrome (GAS).

A

The exhaustion stage may happen at any time in GAS. Symptoms in this stage mimic those of the alarm stage, but without adequate rest or recovery, the client may experience burnout, overtraining, injury, or illness.

58
Q

Describe the Stimulus-Fatigue-Recovery-Adaptation Principle.

A

The concept that training response is based on the stimulus intensity, and the greater the stimulus intensity is, the longer the recovery needed to produce the adaptations will be.

NCCPT 2022 (11 decks)

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