Program Design Flashcards

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1
Q

A purposeful system or plan put together to help an individual achieve a specific goal.

A

Program Design

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2
Q

One complete movement of a single exercise.

A

Repetition

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3
Q

A group of consecutive repetitions.

A

Set

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4
Q

Level of effort compared to maximal effort.

A

Training Intensity

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5
Q

Speed at which a repetition is performed.

A

Tempo

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6
Q

Time taken to recuperate between sets.

A

Rest Interval

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7
Q

Amount of physical training performed within a specific period of time.

A

Training Frequency

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8
Q

Process of choosing appropriate exercises for a client’s program.

A

Exercise Selection

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9
Q

Components that specify how each exercise is performed.

A

Acute Variables

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10
Q

Define macrocycle.

A

The largest training cycle that typically covers a year of training. Also known as annual plan.

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11
Q

Define mesocycle.

A

The training cycle that is typically 1-3 months in length (or monthly plans)

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12
Q

Define microcycle.

A

The workout plan that is usually a week in length. Also known as weekly plans.

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13
Q

If a client’s main goal is weight loss, what is the appropriate action?

A
  • Instruct them to burn more calories than they consume daily.
  • Progress them through the first 2 phases of the OPT model ONLY. Phase 3 is optional if the client looks to add lean muscle mass.
  • Utilize Stage 1-3 cardio.
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14
Q

If a client’s main goal is general sports performance enhancement, what is the proper course of action?

A
  • 1st month spent on Phase 1 training.
  • 2nd month and on cycle between a monthly Phase 1-2-5 combo and 2-5 combo.
  • Encourage cardio on workout days or off days. DON’T couple Stage III cardio with H.I. OPT workouts. L.I. cardio should couple with H.I. OPT workouts and vise versa.
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