Program Design

Question 1

A purposeful system or plan put together to help an individual achieve a specific goal.

Answer 1

Program Design

Question 2

One complete movement of a single exercise.

Answer 2

Repetition

Question 3

A group of consecutive repetitions.

Answer 3

Set

Question 4

Level of effort compared to maximal effort.

Answer 4

Training Intensity

Question 5

Speed at which a repetition is performed.

Answer 5

Tempo

Question 6

Time taken to recuperate between sets.

Answer 6

Rest Interval

Question 7

Amount of physical training performed within a specific period of time.

Answer 7

Training Frequency

Question 8

Process of choosing appropriate exercises for a client’s program.

Answer 8

Exercise Selection

Question 9

Components that specify how each exercise is performed.

Answer 9

Acute Variables

Question 10

Define macrocycle.

Answer 10

The largest training cycle that typically covers a year of training. Also known as annual plan.

Question 11

Define mesocycle.

Answer 11

The training cycle that is typically 1-3 months in length (or monthly plans)

Question 12

Define microcycle.

Answer 12

The workout plan that is usually a week in length. Also known as weekly plans.

Question 13

If a client’s main goal is weight loss, what is the appropriate action?

Answer 13

• Instruct them to burn more calories than they consume daily.
• Progress them through the first 2 phases of the OPT model ONLY. Phase 3 is optional if the client looks to add lean muscle mass.
• Utilize Stage 1-3 cardio.

Question 14

If a client’s main goal is general sports performance enhancement, what is the proper course of action?

Answer 14

• 1st month spent on Phase 1 training.
• 2nd month and on cycle between a monthly Phase 1-2-5 combo and 2-5 combo.
• Encourage cardio on workout days or off days. DON’T couple Stage III cardio with H.I. OPT workouts. L.I. cardio should couple with H.I. OPT workouts and vise versa.