Programming Basics Flashcards
What is the definition of stimulus?
A factor that causes a physiological response or adaptation.
What is the definition of recovery?
The process of returning to baseline or improved state after a stimulus.
What is the General Adaptation Syndrome?
A three-stage response to stress:
- Alarm
- Resistance
- Exhaustion
What is the Fitness: Fatigue model?
A model that explains how training impacts performance by balancing fitness gains and fatigue.
What are SRA Curves?
Curves that represent the relationship between stimulus, recovery, and adaptation over time.
What drives recovery?
- Sleep
- Nutrition
- Stress management
What are Maintenance Volumes (MV)?
- The volume required to maintain a given adaptation.
What is Minimum Effective Volume (MEV)?
The minimal volume required to make any adaptation.
What is Maximal Adaptive Volume (MAV)?
The specific volume that maximizes adaptations at any given time.
What is Maximal Recoverable Volume (MRV)?
The maximal volume one can recover from without reduced fitness.
What factors influence individual volume landmarks?
- Genetics
- Muscle fiber composition
- Neural recruitment
How do small/type I dominant muscles compare to larger muscles in recovery?
They recover faster and require more volume.
What is an overloading stimulus?
A stimulus that is within the maximal threshold and greater than recent stimuli.
What is the Physical Stress Theory?
A theory that explains how physical stress leads to adaptation.
What is Relative Intensity?
The intensity of effort in relation to the maximal effort, often measured in Reps in Reserve (RIR).
What is the principle of specificity?
Adaptations are specific to the type of stimulus provided.
What is the training goal for strength?
- High load
- Low reps to recruit more motor units and type II fibers.
What is the training goal for hypertrophy?
Moderate load and reps to increase muscle size through structural and metabolic adaptations.
What is the training goal for muscular endurance?
High repetitions at lower loads to improve metabolic efficiency.
What is Progressive Overload?
Increasing volume, intensity, or frequency over time to achieve targeted adaptations.
How can volume be increased in progressive overload?
By increasing reps, sets, or number of exercises.
What is absolute intensity?
The actual weight lifted or resistance used in training.
What is relative intensity?
The proximity to failure during an exercise.
How can frequency be increased in training?
By increasing the number of training sessions per week or month.
What should progressions in training be based on?
The specific adaptations desired and minimizing injury risk.
What are key factors in exercise selection?
Specificity to goals, safety, and individual needs.
What is the importance of power in training?
Improving the rate of force development through high-intensity, low-volume training.
What should be considered when programming exercise frequency?
Interactions between volume, intensity, and rest.
What is the tradeoff between volume and intensity?
Higher volumes generally require lower intensities and vice versa.
What is the role of rest between sets?
Allowing partial recovery to maintain performance and reduce injury risk.
What questions should be asked in needs analysis?
Goals, current fitness level, and any limitations or injuries.
What is activity analysis?
Breaking down an activity to understand its demands and necessary adaptations.
How should progressions be made in supervised treatment sessions?
By gradually increasing load or complexity based on patient’s performance.
What is the importance of a warm-up?
Preparing the body for exercise by increasing blood flow and reducing injury risk.
What is the significance of technique in exercise?
Ensuring safety and effectiveness of the exercise.
How can exercise prescription be tailored?
By considering the patient’s preferences, goals, and response to training.
Explain the Acute:Chronic Workload Ratio
