Program Design and implementation

Question 1

Acute variables

Answer 1

Important components that specify how

each exercise is to be performed.

Question 2

acute variables number of repetitions

Answer 2

a single complete movement

Question 3

acute variables: Number of sets

Answer 3

a single round of exercise

Question 4

acute variables: intensity of training

Answer 4

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

Question 5

acute variables : tempo of training

Answer 5

how quickly repetitions are performed

Question 6

acute variables length of rest time

Answer 6

downtime between sets of exercise

Question 7

acute variables : Frequency of training

Answer 7

how often a client is training

Question 8

acute variables duration of training

Answer 8

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

Question 9

NASM program design continuum: the muscular endurance stabilization level

Answer 9

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

Question 10

NASM program design continuum: the hypertrophy level

Answer 10

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

Question 11

NASM program design continuum : the maximal strength level

Answer 11

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

Question 12

NASM program design continuum : the power level

Answer 12

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

Question 13

more repetitions at a lower rate will increase what?

Answer 13

Muscular endurance

Question 14

Ideal # of repetitions for stability exercise

Answer 14

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

Question 15

a moderate number of reps for strength exercise

Answer 15

moderate rep and weight load. 1-12 reps

Question 16

recommended number of sets to increase muscle mass

Answer 16

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

Question 17

recommended intensity to increase stability and muscular endurance

Answer 17

40-70 % of the clients one rep max

Question 18

recommended intensity to increase muscle mass

Answer 18

71-85% of clients one rep max

Question 19

recommended intensity to increase strength

Answer 19

86-100% of clients one rep max

Question 20

recommended intensity to increase power

Answer 20

less than 50 % of clients one rep max

Question 21

The tempo for stabilization level

Answer 21

slow and controlled

Question 22

tempo for strength level execersie

Answer 22

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

Question 23

tempo for power level exercise

Answer 23

quicks as can be controlled

Question 24

dynamic functional flexibility

Answer 24

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

Question 25

Dynamic range of motion

Answer 25

dynamic