Program Design and implementation Flashcards

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1
Q

Acute variables

A

Important components that specify how

each exercise is to be performed.

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2
Q

acute variables number of repetitions

A

a single complete movement

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3
Q

acute variables: Number of sets

A

a single round of exercise

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4
Q

acute variables: intensity of training

A

How hard a person exerts him or herself during the performance exercise compared to their maximum effort level

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5
Q

acute variables : tempo of training

A

how quickly repetitions are performed

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6
Q

acute variables length of rest time

A

downtime between sets of exercise

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7
Q

acute variables : Frequency of training

A

how often a client is training

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8
Q

acute variables duration of training

A

how long a given training session lasts, and also how long a client stays in one phase of training

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9
Q

NASM program design continuum: the muscular endurance stabilization level

A

the continuum recommends that the client perform one to three sets of each exercise for 12-25 repetitions. The intensity level should be from 50-70 percent of the clients one repetition max, and rest should not exceed 90 seconds

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10
Q

NASM program design continuum: the hypertrophy level

A

the continuum recommends that the client perform three to five sets of each exercise 6-12 repetitions. The intensity level should be at 75-85% of one rep max, and rest should not exceed 60 seconds

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11
Q

NASM program design continuum : the maximal strength level

A

the continuum recommends the the client perform four to six sets of each exercise for 1-5 repetitions. the intensity level is from 85-100 percent of the clients one rep max and rest periods should be between three and 5 minutes between sets

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12
Q

NASM program design continuum : the power level

A

This continuum recommends that the client perform three to six sets of each exercise for 1-10 he intensity level is from 30-45 percent of the clients one rep max and rest periods should be between three and 5 minutes between sets

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13
Q

more repetitions at a lower rate will increase what?

A

Muscular endurance

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14
Q

Ideal # of repetitions for stability exercise

A

a larger number of repetitions with a lighter weight load are recommended somewhere between 12-25 repetitions

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15
Q

a moderate number of reps for strength exercise

A

moderate rep and weight load. 1-12 reps

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16
Q

recommended number of sets to increase muscle mass

A

3 -4 sets of 8-12 reps with moderately heavy weight

17
Q

recommended intensity to increase stability and muscular endurance

A

40-70 % of the clients one rep max

18
Q

recommended intensity to increase muscle mass

A

71-85% of clients one rep max

19
Q

recommended intensity to increase strength

A

86-100% of clients one rep max

20
Q

recommended intensity to increase power

A

less than 50 % of clients one rep max

21
Q

The tempo for stabilization level

A

slow and controlled

22
Q

tempo for strength level execersie

A

The temp should be somewhere in the middle between quick and slow

23
Q

tempo for power level exercise

A

quicks as can be controlled

24
Q

dynamic functional flexibility

A

Dynamic functional flexibility refers to the cycle of flexibility that comes from extensibility, which allows for a wide range of motion

25
Q

Dynamic range of motion

A

dynamic