PROGRAMMING TOOLS Flashcards
specificity
refers to training a client in a specific way to produce a specific change or result
overload
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
progression
the gradual + consistent increase in the intensity of an exercise program
program design variables
an aspect of an exercise program that, when manipulated properly, creates a goal-specific outcome
exercise choice
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
core exercises
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
multi-joint exercises
an exercise that involves movement at 2 or more primary joints
assistance exercises
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
when do we use assistance exercises
general prep
single-joint exercise
an exercise that involves movement at only 1 primary joint
-ex: RDL
frequency
the number of workouts performed in a given time period (typically 1 week)
split routine
an exercise routine in which different muscle groups are trained on different days or training sessions
exercise order
the specific sequence of exercises within a resistance training workout
-refers to our modality order
trial load
an estimated load that is based on a percent of the client’s body weight
goal repetitions
the number of repetitions a client is assigned to perform for an exercise
volume
the total amount of weight lifted in a training session, or the total number of repetitions completed in a training session
set
a group of repetitions that are performed consecutively
single-set systems
performing one set of a given exercise (as opposed to performing multiple sets of an exercise)
-ex: HIT, made famous by Arthur Jones
Arthur Jones
-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
multiple-set systems
performing multiple sets of an exercise before moving on to subsequent exercise
-ex: German volume training
why do we use programming tools
-NOT for novices
-use for when client hits a plateau
cluster sets
utilize inter-repetition rest intervals of 10-30 seconds
-take a large set + break it down into little sets
-this helps to increase load
another name for cluster sets
rest-pause sets
benefit of cluster sets
strength
