Program Design Unit 2 Flashcards
How do we set goals
We need to do a needs analysis for all people from athletes to Diseased
What are the three parts of exercise selection
Exercise choice , the types of exercises , and the types of resistance
What is exercise choice
Which exercises will be done based on your goals . it is based on specificity , time constraints , equipment availability , personal preference , and can the person do this exercise correctly
What is the type of exercise
Is it a core or assistance exercise . a core is sometimes called a structural exercise, it is a major multi joint movement that involves large muscle groups such as the squat. And exercise is in isolation movement which is a single joint movement and smaller muscle groups or only one large muscle group.
What is the type of resistance
Is it bodyweight , machines , free weights , or other such as elastic bands
What is frequency and how do we base it
Usually the number of training sessions per week because sometimes people train twice per day. A beginner will exercise 1 to 3 days per week , intermediate exercise 3 to 4+ days per week , and advanced what’s your size 3 to 5+ days per week. We can also babysit on disease injury soreness and recovery ability is this is why we avoid focusing on the same muscle group 2 days in a row
What are the pros and cons of machines
The pros are you can do one single exercise and we can set the weight . the cons are they take up a lot of space , they are not portable ,they’re very expensive , they need lots of maintenance , and they’re not good for big people
What are the pros and cons of free weights
The pros are you can do lots of different exercises , their portable ,there a more range of motion ,there’s not a lot of maintenance. The cons are they are dangerous and you need a lot of sets of them
How do we decide what days and times we work out
Physiologically there is not a lot of difference but maybe circadian rhythm problems . we may base on an individual schedule such as class or work . we may need to use a split program. Some examples include two days on one day off and doing certain muscle groups on certain days
What is a split program
We do different muscle groups on different days so we minimize the overlap . more than three days per week means it cannot be a full day in between all training sessions .examples are Monday and Friday upper body , Wednesday lower body
What is circaseptan periodicity
When it does not fit the seven days a week schedule of what we do is Monday won’t always be chest day it could switch each week
What are the three things you need to do prior to program design
Have an initial consultation with history of screening , do an evaluation that includes testing and note training experience , and set goals :are they there for muscular strength power hypertrophy muscular durance etc.
What is a typical order of exercises
Power , core, then assistance exercises.if there is no power then we just do core first. We do this because we do not want to be fatigued for Olympic lifts quality is everything with power many of these are complex movements.
What are other ways we can order exercises
Multi joint exercises first and then single joint exercises, large muscle groups first and then small muscle groups, alternating push and pull , alternating upper body and lower body
What are four ways we can do the exercises if there are more than one set at the same time
Compound sets , supersets, pairing two exercises that are unrelated, and just doing to exercise at the same time
