Proggraming Terms

Question 1

Rep

Answer 1

One reptition, when you move a weight up and down once.

Question 2

Intensity

Answer 2

How heavy the weight is compared to your 1RM (NOT PERCIEVED EXERTION)

Question 3

Volume

Answer 3

How much. How many reps and sets there are.

Question 4

Frequency

Answer 4

How often you do workout, do a certain excersise, work a certain muscle, etc.

Question 5

Duration

Answer 5

Length of time your workout takes.

Question 6

Density

Answer 6

How much work in a set time compared to the rest

Question 7

PR

Answer 7

Personal record

Question 8

1RM

Answer 8

Your weight for a one rep max

Question 9

Doubles

Answer 9

Set of two reps

Question 10

Triples

Answer 10

Set of three reps

Question 11

RPE

Answer 11

Rate of percieved exertion. Or the Borg Scale. Determined by the lifter how hard an excersise feels on a scale of 1-10

Question 12

Failure

Answer 12

When you cannot do anymore repetitions with strict form.

Question 13

AMRAP

Answer 13

As many reps as possible

Question 14

Forced reps

Answer 14

Reps going past failure done with the assistance of a spotter

Question 15

Stress-Recovery-Adaption Cycle

Answer 15

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.

Question 16

Novice Lifter

Answer 16

Someone who (starts to lift intensley) lifts and is rapidly building up to their max. Basically every week is a PR week. (Newbie gains)

Question 17

Intermediate lifter

Answer 17

Someone who lifts and sets PRs every week or every few weeks (lifting intensley and consitently for a while)

Question 18

Advanced lifter

Answer 18

Someone who lifts and sets new PRs every few months (seasoned lifter)

Question 19

Linear progression

Answer 19

One variable is increased over time to create progressive overload. E.g: just increasing weight

Question 20

Periodisation

Answer 20

When you are no longer a novice lifter, and must start a full planned programme. Called periodization. A concept of systematic progression.

Question 21

Loading

Answer 21

A period of training time over a few weeks of increase intensity, volume or frequency. With less time or none for recovery.

Question 22

Deloading

Answer 22

A period of training time over a week or two with reduced volume, intensity, frequency, to allow for recovery. Usually follows a loading period.

Question 23

Over-reaching

Answer 23

When you push a muscle before it can recover for the next session. This is ultimately fine if a period of deloading follows.

Question 24

Western periodisation

Answer 24

A popular form of periodisation where intensity is increased and volume lowerd as competition nears

Question 25

Concurrent periodisation

Answer 25

Where multiple skills are trained at the same time. (Jack of all trades or master of none)

Question 26

Conjugate/Block Periodisation

Answer 26

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.

Question 27

Bulgarian method/specificity training (periodisation)

Answer 27

Only competition movements and one or two other excersises are used to get stronger.

Question 28

Circuit training

Answer 28

Performing back to back excerises usually without rest inbetween

Question 29

Full body training

Answer 29

Training the entire body in one session, seeing the body as a whole one system rather than a combination of different parts.

Question 30

Split training

Answer 30

You focus on a major section, movement, for that one session. Not to be confused with training based on body parts.

Question 31

Body part training

Answer 31

To view the body as induvidual parts and train each day a muscle or muscle group in isolation from the rest of the body.

Question 32

Plyometrics

Answer 32

A type of training involving explosive movements with a rapid eccentric contraction followed quickly by an explosive concentric contraction.