Section 6 - Program design Flashcards
Training plan
The specific outline created by a fitness professional that details the form of training, length of time, future changes, and specific exercises to be performed.
Acute variables
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Periodization
Macromanagement or planned manipulation of training variables in an organized fashion to improve performance over time.
Hypertrophy
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.
Linear periodization
A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.
Undulating periodization
A programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.
Self-efficacy
One’s belief that he or she can complete a task, goal, or performance; also known as self-confidence.
Fundamental movement patterns
Common and essential movements performed in daily life and are involved in exercise motions within a training session.
Activities of daily living (ADL)
The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.
Compound (multijoint) movement pattern
An exercise or movement pattern that involves multiple joints and muscle groups.
Kyphotic/Kyphosis
The normal curvature of the thoracic spine region, creating a convex portion of the spine.
Synergists
Muscles that assist agonists to produce a movement.
Intervertebral stability
Stability and support of individual spine segments.
Neuromuscular efficiency
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.
What is the focus of the second level of training in the OPT model?
The main adaptation of strength
Specific warm-up
Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.
Which of the following is not one of the primary levels of the OPT model?
Strength Endurance
Which of the following is not a tracked component on an athlete’s macrocycle annual training plan?
Cardio training
Modalities
Device or tools that are designed to enhance an exercise or movement to create a desired outcome by their inclusion. Examples include treadmill for cardiovascular health or dumbbells for strength and hypertrophy.
Superset
Two exercises performed back to back in rapid succession with minimal to no rest.
Circuit training
As series of exercises performed one after another with minimal (or limited) rest.
Core stability
The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving.
Stability
The resistance to the external disruptions to one’s equilibrium.
Planes of motion
The planes of movement in which the human body moves, which includes the sagittal, frontal, and transverse planes.
Proprioceptively enriched environment
An unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms.
Motor learning
Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior.
Antirotational exercises
Core exercises performed in a manner in which the exerciser resists forces that cause torso rotation; often unilateral in nature.
Asymmetrical resistance loading
Unequal or uneven resistance force. Examples include using different loads for each extremity or performing unilateral exercises.
Lumbar spine
The lumbar region of the spine, more commonly known as the low back, which consists of five vertebrae labeled L1–L5.
Thoracic spine
Composed of 12 vertebral bodies (T1–T12) that make up the midregion of the spine. Attached to the rib cage at each level of the thoracic spine providing stability and structural support.
Kinesthetic awareness
The awareness of the body’s position as it moves through multiple planes of motion.
Suspended bodyweight training
A form of resistance training that uses a system of ropes and webbing that allows the user to work against their own body weight while performing various exercises.
Loaded movement training
Adding additional weight or load to dynamic, full-body, multiplanar movements.
Perturbation
An alteration of the body’s current state caused by the application of an external force.
How many minutes of vigorous aerobic activity per week do the Centers for Disease Control and Prevention and the World Health Organization recommend for optimal health?
75 minutes
Antirotational exercises are often this sort of movement by nature.
Unilateral
Which of the following modalities is the least likely to increase joint instability?
Strength machines
Which of the following is considered one of the Four Horsemen of Fitness?
Medicine ball
Atherosclerosis
The processes by which plaque is formed in arteries leading to reduced blood flow.
Obesity
A complex disease involving an excessive amount of body fat; classified by a body mass index of 30 or greater.
Arteriosclerosis
A general term that refers to the hardening and loss of elasticity of arteries.
Overweight
A body weight greater than what is considered within normal standards; a body mass index of 25.0 to 29.9.
Hyperglycemia
High blood sugar; the state of elevated glucose in the bloodstream.
Kidney failure
A sudden condition in which the kidneys cannot sufficiently filter waste from the blood and leads to renal failure.
Stroke
A sudden lack of blood supply to the brain, caused by either a blockage in an artery or ruptured blood vessel.
Hypoglycemia
Low blood sugar; the state of deficient glucose in the bloodstream.
Heart failure
A condition in which the heart can’t pump enough blood to meet the body’s needs.
Arthritis
Chronic inflammation of the joints.
Osteoarthritis
Caused by degeneration of cartilage within joints.
Rheumatoid arthritis
A degenerative joint disease in which the body’s immune system mistakenly attacks its own tissue.
Which of the following is associated with normal aging and is attributable to a lower production of estrogen and progesterone?
Type 1 (primary) osteoporosis
Atrophy
The wasting away or decrease in size of body tissue.
Restrictive lung disease
The condition of a fibrous lung tissue, which results in a decreased ability to expand the lungs.
At what level of intensity should individuals with cancer begin aerobic exercise?
40 to 50% of peak capacity
Chronic obstructive lung disease
The condition of altered airflow through the lungs, generally caused by airway obstruction as a result of mucus production.
Dyspnea
Shortness of breath or labored breathing.
Peripheral arterial disease (PAD)
A group of diseases in which blood vessels become restricted or blocked, typically as a result of atherosclerosis; also referred to as peripheral vascular disease.
Intermittent claudication
The manifestation of the symptoms caused by peripheral arterial disease.
What type of diabetes occurs when cells are resistant to insulin, meaning that the insulin present cannot transfer adequate amounts of blood sugar into the cell?
Type 2
Which core exercise is most appropriate for an obese client to maximize comfort and to avoid potential hypotensive or hypertensive reactions to the exercise?
Incline plank
What is a normal physiologic process of aging that results in arteries that are less elastic and pliable?
Arteriosclerosis
What is the primary limiting factor for exercise in the client with PAD?
Leg pain
What BMI score is considered overweight?
25 to 29.9
What is the leading cause of death and disability for both men and women?
Coronary heart disease
Which of the following is the most accurate statement regarding proprioceptive modalities?
Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous.
Proper abdominal crunches on a stability ball allows for:
Increased spinal extension due to the curvature of the ball
Which of the following are the correct five kinetic chain checkpoints when utilizing kettlebells?
Feet, knees, hips, shoulders, head
Horizontal adduction is most common during what type of movement?
Pushing
Extension of the shoulder is common in many pulling movements. Which of the following muscles is involved?
Latissimus dorsi
Kettlebells were first used in which setting?
As a unit of measurement on market and farming scales
A client with osteoporosis has been medically cleared to perform exercise. Which form of training can have the most impact on increasing the client’s bone mineral density?
Walking
Which disease is associated with normal aging and is attributable to a lower production of estrogen and progesterone, both of which are involved with regulating the rate at which bone is lost?
Type 1 (primary) osteoporosis
Proprioception is best described as which of the following statements?
The body’s ability to sense body position and limb movements
According to the “iceberg effect,” which of the following training adaptations are considered “surface level”?
Endurance
Which of the following movements trains a client in all three planes of motion?
Multiplanar lunge
Loaded movement training is best achieved with which training modality?
ViPR
