Proggraming Terms Flashcards
Rep
One reptition, when you move a weight up and down once.
Intensity
How heavy the weight is compared to your 1RM (NOT PERCIEVED EXERTION)
Volume
How much. How many reps and sets there are.
Frequency
How often you do workout, do a certain excersise, work a certain muscle, etc.
Duration
Length of time your workout takes.
Density
How much work in a set time compared to the rest
PR
Personal record
1RM
Your weight for a one rep max
Doubles
Set of two reps
Triples
Set of three reps
RPE
Rate of percieved exertion. Or the Borg Scale. Determined by the lifter how hard an excersise feels on a scale of 1-10
Failure
When you cannot do anymore repetitions with strict form.
AMRAP
As many reps as possible
Forced reps
Reps going past failure done with the assistance of a spotter
Stress-Recovery-Adaption Cycle
A principle outlined by Hans Selye, when the body is exposed to stress (muscles worked), the body will begin a process of dealing with it through recovery, and then adaption to make the body stronger to the circumstance.
Novice Lifter
Someone who (starts to lift intensley) lifts and is rapidly building up to their max. Basically every week is a PR week. (Newbie gains)
Intermediate lifter
Someone who lifts and sets PRs every week or every few weeks (lifting intensley and consitently for a while)
Advanced lifter
Someone who lifts and sets new PRs every few months (seasoned lifter)
Linear progression
One variable is increased over time to create progressive overload. E.g: just increasing weight
Periodisation
When you are no longer a novice lifter, and must start a full planned programme. Called periodization. A concept of systematic progression.
Loading
A period of training time over a few weeks of increase intensity, volume or frequency. With less time or none for recovery.
Deloading
A period of training time over a week or two with reduced volume, intensity, frequency, to allow for recovery. Usually follows a loading period.
Over-reaching
When you push a muscle before it can recover for the next session. This is ultimately fine if a period of deloading follows.
Western periodisation
A popular form of periodisation where intensity is increased and volume lowerd as competition nears
Concurrent periodisation
Where multiple skills are trained at the same time. (Jack of all trades or master of none)
Conjugate/Block Periodisation
Blocks of training organised to focus on one specific skill while maintaining others. These blocks last a few weeks and rotate on the focused skill. Variations are used far from competition and is reduced as it nears.
Bulgarian method/specificity training (periodisation)
Only competition movements and one or two other excersises are used to get stronger.
Circuit training
Performing back to back excerises usually without rest inbetween
Full body training
Training the entire body in one session, seeing the body as a whole one system rather than a combination of different parts.
Split training
You focus on a major section, movement, for that one session. Not to be confused with training based on body parts.
Body part training
To view the body as induvidual parts and train each day a muscle or muscle group in isolation from the rest of the body.
Plyometrics
A type of training involving explosive movements with a rapid eccentric contraction followed quickly by an explosive concentric contraction.
