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.
