Principles of Program Design Flashcards
Fitness Program Design
The systematic development of a fitness program or process using assessments, the elements of fitness, periodization, and periodic reassessment.
Periodization
An organized approach to training involving progressive cycling of various aspects of a training program during a specific time.
Principles of program design
Fundamental propositions to serve as the foundation for effective fitness programming.
Muscular endurance
The ability of a muscle or group of muscles to continuously exert force against resistance over time.
Hypertrophy
An increase in muscular size as an adaptation to exercise.
Strength
The amount of force that can be created by a muscle or group of muscles.
Power
The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.
Exercise type
The techniques, equipment, or methods used to complete an activity.
Exercise selection
The specific exercises executed in a workout session.
Exercise order
The order in which exercises are completed within a training session.
Compound exercise
Multi-joint exercises that require the use of multiple muscles or muscle groups.
Accessory movements
Supplementary focused movements or exercises that strengthen synergist and supporting muscles to help a person better perform a primary movement.
Intensity
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.
One-rep max (1RM)
A single maximum-strength repetition with maximum load.
Load
A term used to describe the amount of resistance used in a strength training exercise.
Set
The number of times an exercise or group of exercises is completed.
Repetitions (reps)
The number of times an exercise is completed within a set.
Intraset muscle fatigue
Muscle fatigue that occurs within a single set of an exercise.
Exercise frequency
The number of times training occurs within a specific period, or the number of times or how often an exercise is executed.
Range of motion
The measurement of movement around a specific joint or body part.
Time
The duration of an activity or training session.
Tempo
The speed at which an exercise or movement pattern is completed.
Time under tension
The amount of time a muscle is engaged as a set, completed from start to finish.
Rest
The amount of time spent in recovery between sets or repetitions.
Recovery time
The rest time allowed between training sessions.
Principle of specificity
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.
SAID principles
Specific adaptations to imposed demands—stress on the human system, whether biomechanical or neurological, will require the body to adapt specifically to those demands.
Principles of variability
Training programs must include variations in intensity, duration, volume, and other aspects of practice.
Principle of individual differences
The concept that there is no one specific way to train every client due to the uniqueness of each person.
Diminishing returns
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.
Principle of progressive overload
The body must be forced to adapt to or overcome a stress greater than what is normally encountered.
Training volume
The total amount of work performed, typically measured as Sets x Reps x Load (or intensity).
Training density
A combination of volume and time equaling the total volume of work in a specific amount of time.
Principle of reversibility
Clients lose the effects of training after they stop working out.
Detraining
The diminishing of physical adaptations after two weeks or more of not training
General adaptation syndrome
The three stages of adaptation the body goes through in response to stress—alarm, resistance, and exhaustion.
Supercompensation
The post-training period during which the trained function/parameter has a higher performance capacity than it did before the training period.
Training macrocycle
The overall training period, usually one year or more.
Training mesocyclone
A training phase in the annual training plan made up of three to nine microcycles.
Training microcycle
A one-week-long cycle of training sessions, or a single session.
Linear periodization
Progresses from low-intensity to high-intensity across the entire macrocycle.
Undulating periodization
Short durations of hypertrophy training alternated with short durations of strength and power training.
Speed agility and quickness training
The training category including reactive, ballistic, plyometric, and agility training.
Phase potentiation
The strategic sequencing of programming categories to increase the potential of later training and increase long-term adaptive potential.
Block periodization
Highly concentrated, specialized workloads focused on achieving maximum adaptation.
Mobility
The ability of a joint to move freely through a given range of motion.
Overreaching
An accumulation of training or non-training stress resulting in a short-term decrease in performance capacity.
Overtraining
An accumulation of training or non-training stress resulting in a long-term decrease in performance capacity.
Foundational training
The basic training elements of flexibility, balance, and core training.
Strength training
The category of training that includes resistance training for increased muscle mass and improved strength and muscular endurance.
Metabolic training
A style of training that typically uses high-intensity intervals to train both the aerobic and anaerobic energy systems.
