PROGRAMMING TOOLS

Question 1

specificity

Answer 1

refers to training a client in a specific way to produce a specific change or result

Question 2

overload

Answer 2

a training stress or intensity greater than what a client is used to

-in hypertrophy, we overload volume- we want to see it increase from week to week
-most experienced athletes must decrease reps when you increase load

Question 3

progression

Answer 3

the gradual + consistent increase in the intensity of an exercise program

Question 4

program design variables

Answer 4

an aspect of an exercise program that, when manipulated properly, creates a goal-specific outcome

Question 5

exercise choice

Answer 5

the exercises selected for inclusion in a resistance training program

-mportant because you will have different results based on variation you choose, even if same exercise (ex: different squat stances

Question 6

core exercises

Answer 6

exercises that involve movement of 2 or more primary joints + recruit 1 or more large muscle groups or areas

-think of the large exercises that use multiple joints like bench, deadlift, etc.; called core because makes up MOST of program
-squat, deadlift, lunge, leg press, bench press, lat pulldown, pull up; anything with large amount of muscle mass + multiple joints

Question 7

multi-joint exercises

Answer 7

an exercise that involves movement at 2 or more primary joints

Question 8

assistance exercises

Answer 8

exercises that involve movement at any 1 primary joint + recruit a smaller muscle group or only 1 large muscle group area

-single joint + small amounts of muscle mass
-included in program to assist core exercises; don’t do much on their own but used for deficit in strength or injury in an area

Question 9

when do we use assistance exercises

Answer 9

general prep

Question 10

single-joint exercise

Answer 10

an exercise that involves movement at only 1 primary joint
-ex: RDL

Question 11

frequency

Answer 11

the number of workouts performed in a given time period (typically 1 week)

Question 12

split routine

Answer 12

an exercise routine in which different muscle groups are trained on different days or training sessions

Question 13

exercise order

Answer 13

the specific sequence of exercises within a resistance training workout
-refers to our modality order

Question 14

trial load

Answer 14

an estimated load that is based on a percent of the client’s body weight

Question 15

goal repetitions

Answer 15

the number of repetitions a client is assigned to perform for an exercise

Question 16

volume

Answer 16

the total amount of weight lifted in a training session, or the total number of repetitions completed in a training session

Question 17

set

Answer 17

a group of repetitions that are performed consecutively

Question 18

single-set systems

Answer 18

performing one set of a given exercise (as opposed to performing multiple sets of an exercise)
-ex: HIT, made famous by Arthur Jones

Question 19

Arthur Jones

Answer 19

-created Nautilus
-he believed people were wasting time at gym + only need 1 set of a workout until failure; he studied this + saw no significant difference between groups that did 1 set to failure vs 3x10

Question 20

multiple-set systems

Answer 20

performing multiple sets of an exercise before moving on to subsequent exercise
-ex: German volume training

Question 21

why do we use programming tools

Answer 21

-NOT for novices
-use for when client hits a plateau

Question 22

cluster sets

Answer 22

utilize inter-repetition rest intervals of 10-30 seconds
-take a large set + break it down into little sets
-this helps to increase load

Question 23

another name for cluster sets

Answer 23

rest-pause sets

Question 24

benefit of cluster sets

Answer 24

strength

Question 25

example of cluster sets

Answer 25

breaking up 12 reps into multiple small sets rather than doing all 12 at once; 4 sets of 3 instead with a rest of 20 seconds

Question 26

complex set

Answer 26

combining a strength exercise followed by a power exercise
-trying to utilize post activation potentiation
-can either be a strength exercise followed by a power exercise or flipped- a power exercise followed by a strength exercise
-we do this because the 1st exercise will phosphorylate our light myosin chains –> with more turnover of the heads that each cause a crossbridge, we have more force + thus more power
-short-term adaptation

Question 27

benefit of complex set

Answer 27

power

Question 28

example of complex set

Answer 28

squats followed by depth jumps

Question 29

compound set

Answer 29

2 different exercises for the same primary muscle group that are completed in succession without an interviewing rest period
-do an assistance exercise right after a core exercise
-primary muscle group is the same

Question 30

benefit of compound set

Answer 30

-endurance most
-followed by hypertrophy

-generally, won’t improve strength but will indirectly improve strength over many mesocycles

Question 31

example of compound set

Answer 31

chest press followed by pushups

Question 32

superset

Answer 32

2 different exercises for opposing or antagonistic muscle groups that are completed in succession without an intervening rest period
-using 2 opposing muscle groups back to back
-idea is that you shouldn’t be using antagonist during agonist workout, so it gets to rest
-used for when we need higher volume but are restricted by frequency

Question 33

benefit of superset

Answer 33

hypertrophy

Question 34

why are supersets not good for novices

Answer 34

novices have low antagonist/agonist ratio + tend to have a lot of synergist muscles involved

Question 35

rest period

Answer 35

the time interval between 2 sets
rest period doesn’t change amount of hypertrophy!! just affects duration of workout

Question 36

pyramid training

Answer 36

a type of training variation in which the load is progressively increased in sequential sets with a corresponding decrease in the number of goal repetitions

-12-8-6-8-12 reps
-gives athlete variation
-important to keep same exercises in training because the body must see the same stress; people often get bored by this so pyramid training helps to provide variation

Question 37

heavy negatives

Answer 37

performing eccentric only work with a load greater than possible for concentric 1RM

-generally, won’t go over 15% of 1RM
-ex: if 1RM is 200lbs, we put 220lbs on + have spotter help control tempo down; once they get to bottom, spotter will help with concentric
-0/0/4 or 0/0/6 tempo
-tends to cause more microtrauma to muscle, creates more results over time

Question 38

benefit of heavy negatives

Answer 38

-strength
-hypertrophy

Question 39

downsides to heavy negatives

Answer 39

needs spotter/labor intensive + causes more muscle damage so more likely to see injury

Question 40

accomodating resistance

Answer 40

incorporating bands + chains to free weight exercises to stress the entire ROM for the exercise
-resistance changes throughout the rep, either using chains or bands on the bar/system
-have 45% more strength at top of bench than bottom
-you will always see more improvements in strength, power, endurance, + hypertrophy than using a DCER
-don’t do these all the time because hassle to set up