Ch 21 The Optimum Performance Model Flashcards
(43 cards)
Adherence
The level of commitment to a behavior or plan of action.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery
Kinetic chain
A concept that describes the human body as a chain of interdependent links that work together to perform movement.
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.
Periodization involves two primary objectives:
Dividing the training program into distinct periods (or phases) of training: annual training plan (macrocycle), monthly training plan (mesocycle), and weekly or daily training plan (microcycle)
Training different forms of strength in each period (or phase) to control training volume and to prevent injury
MACROCYCLE
ANNUAL PLAN
MESOCYCLE
MONTHLY PLAN
MICROCYCLE
MONTHLY PLAN
Periodization can be divided into three distinct phases that lead up to competition:
preparatory, competitive, and transition
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.
Adherence
The level of commitment to a behavior or plan of action.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery.
Kinetic chain
A concept that describes the human body as a chain of interdependent links that work together to perform movement.
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
Hypertrophy
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.
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.
What term refers to excessive frequency, volume, or intensity of training resulting in reduction of performance, which is also caused by a lack of proper rest and recovery?
Overtraining
Which of the following is 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?
Linear periodization
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.
