Principles of Program Design Flashcards
CPT 2024 Theory Exam
What are Acute Training Variables
Details HOW an exercise’s performed. Change over time to prevent plateaus, overuse, injuries, boredom or burnout
What is Periodization
An organized approach to training involving progressive cycling of various aspects of a training program during a specific time - breaking a training program into different phases
What does FITT stand for
Frequency
Intensity
Time
Type
What are the 5 R’s
Rest
Recovery
Rep
Resistance
ROM
What is Hypertrophy
An increase in muscular size as an adaption to exercise
What is the correct exercise order
Compound exercises first
Accessory exercises last
If your training goal is endurance, what is your intensity, sets, reps, tempo and rest
Intensity: less than or equal to 67%
Sets: 1-3
Reps: 15 or more
Tempo: 4:0:4:0
Rest: 30-60s
If your training goal is Hypertrophy, what is your intensity, sets, reps, tempo and rest
Intensity: 67 - 85%
Sets: 3-4
Reps: 6-12
Tempo: 3:1:3:1
Rest: 30-60s
If your training goal is Max Strength, what is your intensity, sets, reps, tempo and rest
Intensity: Greater than or equal to 85%
Sets: 3-5
Reps: 1-6
Tempo: 3:0:1:0
Rest: 2 - 5 minutes
If your training goal is Power, what is your intensity, sets, reps, tempo and rest
Intensity: 80-90%
Sets: 3-5
Reps: 1-5
Tempo: fastes
Rest: 1-2 minutes
How is tempo written
Eccentric count : Isometric count : Concentric Count : Isometric Count
What is Time Under Tension (TUT)
The amount of time a muscle is engaged as a set, completed from start to finish
What is the SAID Theory
Specific Adaptations to Imposed Demands
What does AMRAP mean
As Many Reps As Possible
What is General Adaptation Syndrome (GAS)
The 3 stages of adaptation the body goes through in response to stress. Alarm, Resistance and Exhaustion
What is the First stage in GAS
Alarm Stage: The body’s initial response to stress
What is the Second stage in GAS
Resistance Stage
What is the Third stage in GAS
Exhaustion Stage
What is a Microcycle
1 week or a single session
What is a Mesocycle
Made up of 3-9 weeks
What is a Macrocycle
Overall training period (1 year)
What is Linear Periodization
Progresses from low intensity to high intensity across entire macrocycle
What is Udulating Periodization
Alternating pattern between volume and intensity (can change daily or weekly)
What is Block Periodization
Each mesocycle has a specific purpose (foundational, strength, metabolic, SAQ)
What is Phase Potential
All periodized training should build from one cycle to the next - strategic sequencing
What is Overreaching
An accumulation of training or non training stress resulting in short term decrease in performance
What is Overtraining
An accumulation of training or non training stress resulting in long term decrease in performance
What is Skill Based Training (Power Crabs)
Power, Coordination, Reaction, Agility, Balance, Speed
