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Flashcards

Program Design

jasonrgarfield Nesta English 45 cards

Cards in this deck (45)

  1. 1What are the components of fitness?1. Physical Activity (PA) – Any movement of the body produced by muscles resulting in energy expenditure
    2. Exercise (planned physical activity)
    3. Fitness (physical fitness) Performing activities with adequate vigor
  2. 2What is periodization?The carrying/cycling of the frequency, intensity, and volume of the acute program variables over time
  3. 3HRFHealth related fitness
    Flexibility, muscular strength, muscular endurance, cardiovascular fitness, body composition
  4. 4SRFSkill Related Fitness
    Agility, balance, coordination, speed, power, reaction time
  5. 5PFPhysiological Fitness
    Metabolic fitness, morphological fitness, bone integrity
  6. 6What is the said principle?Specific adaptations to the imposed demands
  7. 7Explain Strength Training ProtocolsTargeting a specific type of strength
  8. 8Explain Hypertrophy Training ProtocolsVolume training – moderate intensity is standard for muscle growth, but the volume of training elicits optimal overload for muscle growth, especially in intermediate/advanced trainees.
  9. 9What are the basics of Program selection?Analyze, optimize, maximize, minimize
    (AOMm)
  10. 10What is a macrocycle?An entire training period (often one year)
  11. 11What is a mesocycle?Smaller periods, often months
  12. 12What is a microcycle?Weeks, ok? Weeks
  13. 13What is the macrocycle format?Foundation training – base strength & hypertrophy, skill related fitness, peak
  14. 14What are the acute program variables?Type of exercise
    order of exercise
    volume, load, speed of movement
    intensity, rest periods
    TOVLSIR
  15. 15What does RPE strand for?Rate of perceived exertion
  16. 16What is level one?Foundation training
  17. 17What is level one stage one, the duration, and objectives?Motor Learning – 4-6 weeks; Develop technique/motor potential using a select group of exercises using basic human movement, starting with one or two exercises per session and adding one or two each session after successful execution of the prior exercises with perfect form. Develop clients strength-endurance
  18. 18What exercises should be used to start level one stage one with and how many sets and reps?Whole body, multi-muscle groups; from 1-2 sets with just a few repetitions to as many as 3 sets of 15-20 reps based on their motor ability, work capacity levels, tolerance to exercise, RPE
  19. 19What percentage of MHR is determined to be anaerobic exercise?Over 65% of max
  20. 20What percentage of the MHR should be achieved during rest periods before exercise continues?40-60%
  21. 21What is level one stage two, the duration, and objectives?Structural integrity & Strength Endurance; 4-6 weeks
  22. 22What is level two stage one, the duration, and objectives?Strength endurance (1 week) and hypertrophy (3 weeks), 2 phases for a total of two months. Increase reps or load each week of hypertrophy training, then deload on the strength endurance week – decreased intensity in both load and volume for recovery
  23. 23What is level two stage two, the duration, and objectives?Hypertrophy and basic strength; 3 weeks heavy, 1 week light for two months.
  24. 24What is level three and the exercises and protocols and whatnot and where withall?Skill Related Fitness; Jump rope, agility ladders, sprint training, kettle bells, medicine balls, or any new tool to facilitate training and/or increase interest and decrease boredom; Skills, basic strength, hypertrophy, strength endurance
  25. 25In level three Type of exerciseexplosive and dynamic
  26. 26In level three Order of exerciseStart with exercises that require the most coordination and focus. Order can be in a circuit style
  27. 27In level three Loadlight to allow for explosive movements
  28. 28In level three SpeedFast and explosive
  29. 29In level three Intensityvery high
  30. 30In level three Restshort and minimal
  31. 31What is the karvonean equation?(220-age-RHR) x desired training intensity% + RHR
  32. 32What percentage of the MHR is low intensity cardio, the duration, and what are the benefits?60%-70%, 45 minutes or longer; used to recover from high intensity workout from the previous day, gives the body a chance to replenish glycogen stores
  33. 33What percentage of the MHR is high intensity cardio and the duration?80%-90%, 25-50 minutes
  34. 34What is the percentage range of the MHR for interval training and the rest protocols?75%-80% for 1-3 minutes, followed by a shorter recovery period until heart rate goes down to 120bpm or less. Or a shorter higher intensity at 85% or greater for 15-60 seconds with a longer recovery (3-5 times the length of the high intensity work or until the heart rate goes back down to 120bpm or less.
  35. 35What should be achieved first – aerobic or anaerobic conditioning?Aerobic
  36. 36How do you cool down?Decrease intensity gradually to 3-% - 40% intensity before stopping over 10-20 minutes with continuous recovery level intensity exercise.
  37. 37What does FITTR stand for?Frequency, intensity, time, type, rate of progression
  38. 38In what stage should the PFT should perform selected tests to monitor the progress of the client?level two, stage two
  39. 39In order to offset the high levels of stress during SRF, a PFT should introduce SRF slowly to…?Allow adequate time for motor learning and CT adaptations
  40. 40The main 7 program variables that are considered to be acute include?Type of exercise; order of exercise; volume; load; speed of movement; intensity; rest periods
  41. 41When programming peak phase training, the recommended exercise order for best results are…?Substantial focus and coordination; requiring less focus
  42. 42What are the benefits to doing a proper warm up?Increased cardiac output and an increase in muscle temperature
  43. 43How often should anaerobic endurance exercise be performed and at what percentage of MHR?1-2 times per week at 70%-80%
  44. 44Define Strengththe maximum amount of force a muscle or group of muscle can generate in a specified movement pattern (any direction) and at a specified velocity during any movement
  45. 45What is the order of training protocols in a macrocycle?Foundation training, Base strength and hypertrophy, Skill Related Fitness, Peak

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Nesta Flashcards on Program Design, created by jasonrgarfield on 09/07/2015.
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jasonrgarfield
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