Program Design and implementation Flashcards
Acute variables
Important components that specify how
each exercise is to be performed.
acute variables number of repetitions
a single complete movement
acute variables: Number of sets
a single round of exercise
acute variables: intensity of training
How hard a person exerts him or herself during the performance exercise compared to their maximum effort level
acute variables : tempo of training
how quickly repetitions are performed
acute variables length of rest time
downtime between sets of exercise
acute variables : Frequency of training
how often a client is training
acute variables duration of training
how long a given training session lasts, and also how long a client stays in one phase of training
NASM program design continuum: the muscular endurance stabilization level
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
NASM program design continuum: the hypertrophy level
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
NASM program design continuum : the maximal strength level
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
NASM program design continuum : the power level
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
more repetitions at a lower rate will increase what?
Muscular endurance
Ideal # of repetitions for stability exercise
a larger number of repetitions with a lighter weight load are recommended somewhere between 12-25 repetitions
a moderate number of reps for strength exercise
moderate rep and weight load. 1-12 reps
