Principles of Program Design

Question 1

Fitness Program Design

Answer 1

The systematic development of a fitness program or process using assessments, the elements of fitness, periodization, and periodic reassessment.

Question 2

Periodization

Answer 2

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

Question 3

Principles of program design

Answer 3

Fundamental propositions to serve as the foundation for effective fitness programming.

Question 4

Muscular endurance

Answer 4

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

Question 5

Hypertrophy

Answer 5

An increase in muscular size as an adaptation to exercise.

Question 6

Strength

Answer 6

The amount of force that can be created by a muscle or group of muscles.

Question 7

Power

Answer 7

The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.

Question 8

Exercise type

Answer 8

The techniques, equipment, or methods used to complete an activity.

Question 9

Exercise selection

Answer 9

The specific exercises executed in a workout session.

Question 10

Exercise order

Answer 10

The order in which exercises are completed within a training session.

Question 11

Compound exercise

Answer 11

Multi-joint exercises that require the use of multiple muscles or muscle groups.

Question 12

Accessory movements

Answer 12

Supplementary focused movements or exercises that strengthen synergist and supporting muscles to help a person better perform a primary movement.

Question 13

Intensity

Answer 13

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.

Question 14

One-rep max (1RM)

Answer 14

A single maximum-strength repetition with maximum load.

Question 15

Load

Answer 15

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

Question 16

Set

Answer 16

The number of times an exercise or group of exercises is completed.

Question 17

Repetitions (reps)

Answer 17

The number of times an exercise is completed within a set.

Question 18

Intraset muscle fatigue

Answer 18

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

Question 19

Exercise frequency

Answer 19

The number of times training occurs within a specific period, or the number of times or how often an exercise is executed.

Question 20

Range of motion

Answer 20

The measurement of movement around a specific joint or body part.

Question 21

Time

Answer 21

The duration of an activity or training session.

Question 22

Tempo

Answer 22

The speed at which an exercise or movement pattern is completed.

Question 23

Time under tension

Answer 23

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

Question 24

Rest

Answer 24

The amount of time spent in recovery between sets or repetitions.

Question 25

Recovery time

Answer 25

The rest time allowed between training sessions.

Question 26

Principle of specificity

Answer 26

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.

Question 27

SAID principles

Answer 27

Specific adaptations to imposed demands—stress on the human system, whether biomechanical or neurological, will require the body to adapt specifically to those demands.

Question 28

Principles of variability

Answer 28

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

Question 29

Principle of individual differences

Answer 29

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

Question 30

Diminishing returns

Answer 30

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.

Question 31

Principle of progressive overload

Answer 31

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

Question 32

Training volume

Answer 32

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

Question 33

Training density

Answer 33

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

Question 34

Principle of reversibility

Answer 34

Clients lose the effects of training after they stop working out.

Question 35

Detraining

Answer 35

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

Question 36

General adaptation syndrome

Answer 36

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

Question 37

Supercompensation

Answer 37

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

Question 38

Training macrocycle

Answer 38

The overall training period, usually one year or more.

Question 39

Training mesocyclone

Answer 39

A training phase in the annual training plan made up of three to nine microcycles.

Question 40

Training microcycle

Answer 40

A one-week-long cycle of training sessions, or a single session.

Question 41

Linear periodization

Answer 41

Progresses from low-intensity to high-intensity across the entire macrocycle.

Question 42

Undulating periodization

Answer 42

Short durations of hypertrophy training alternated with short durations of strength and power training.

Question 43

Speed agility and quickness training

Answer 43

The training category including reactive, ballistic, plyometric, and agility training.

Question 44

Phase potentiation

Answer 44

The strategic sequencing of programming categories to increase the potential of later training and increase long-term adaptive potential.

Question 45

Block periodization

Answer 45

Highly concentrated, specialized workloads focused on achieving maximum adaptation.

Question 46

Mobility

Answer 46

The ability of a joint to move freely through a given range of motion.

Question 47

Overreaching

Answer 47

An accumulation of training or non-training stress resulting in a short-term decrease in performance capacity.

Question 48

Overtraining

Answer 48

An accumulation of training or non-training stress resulting in a long-term decrease in performance capacity.

Question 49

Foundational training

Answer 49

The basic training elements of flexibility, balance, and core training.

Question 50

Strength training

Answer 50

The category of training that includes resistance training for increased muscle mass and improved strength and muscular endurance.

Question 51

Metabolic training

Answer 51

A style of training that typically uses high-intensity intervals to train both the aerobic and anaerobic energy systems.