Chapt 14

Question 1

Creating a purposeful system of plan to achieve a specific goal?

Answer 1

Program Design

Question 2

Acute Variables

Answer 2

Specify how each exercise is performed

Question 3

Foundation of program design?

Answer 3

Acute Variables

Question 4

Principle of specificity

Answer 4

Body will specifically adapt to the demands places on it

Question 5

How many acute variables of training is it ?

Answer 5

9

Question 6

Reps, sets, intensity, rep tempo and training volume is examples of that?

Answer 6

Acute Variables

Question 7

Rest intervals, training frequency, training duration and exercise selections are examples of what ?

Answer 7

Acute variables

Question 8

Repetition - Main Definition

Answer 8

Is one complete movement of a particular exercise

Question 9

What muscle actions does repetitions involve?

Answer 9

1. Concentric
2. Isometric
3. Eccentric

Question 10

Acute variables are independent of each other ? True or False

Answer 10

True

Question 11

The more intense the exercise or heavier the load, the fewer the # of reps that can be performed ? True or False

Answer 11

True

Question 12

Set - Main Definition

Answer 12

Is a group of consecutive reps

Question 13

Acute Variables do not determine the # of sets an individual performs?

Answer 13

False - it does

Question 14

Training Intensity - Main Definition

Answer 14

client level of effort compared with their max effort, is a %.

Question 15

This training phase will determine the # of sets and repetitions for an exercise?

Answer 15

Training intensity

Question 16

What type of environment can also increase training intensity because it requires greater motor requirement?

Answer 16

Unstable environment

Question 17

Repetition Tempo - Main Definition

Answer 17

The speed w/which each repetition is performed.

Question 18

Repetition tempo is needed to achieve?

Answer 18

Endurance, hypertrophy, strength and power

Question 19

Muscle endurance & stabilization is best developed with what kind of tempo?

Answer 19

Slow tempo 4/2/1

Question 20

Hypertrophy is best developed with what kind of tempo?

Answer 20

Moderate 2/0/2

Question 21

Max strength is best developed with what kind of tempo?

Answer 21

Fast & explosive

Question 22

Power is best developed with what kind of tempo?

Answer 22

Fast & explosive

Question 23

Rest Interval - Main Definition

Answer 23

time taken to rest b/w sets.

Question 24

Exercises do not require energy , true or false

Answer 24

False

Question 25

The type of energy used depends on what?

Answer 25

1. The training phase 2. Intensity 3. exercise mode 4. goal

Question 26

Adenosine Triphosphate (ATP) and Phosphocreatine (PC) can be reduced by what kind of training?

Answer 26

1. Dynamic resistance training | 2. Isometric training

Question 27

Adenosine Triphosphate (ATP)

Answer 27

Energy storage & transfer unit w/in the cells of the body.

Question 28

Rest Intervals to gain ATP & PC?

Answer 28

1. 20sec to 30sec - 50% 2. 40sec - 75% 3. 60 sec - 85 to 90% 4. 3 min 100%

Question 29

Inadequate rest intervals can cause?

Answer 29

1. decrease performance 2. altered movement patterns 3. even injury

Question 30

Training Volume - Main Definition

Answer 30

total amt of physical training performed w/in a specific period of time.

Question 31

High volume of high intensity exercises cannot be what?

Answer 31

safely perform for extended periods of time

Question 32

High volume training produces?

Answer 32

cellular (hypertrophy, fat loss) adaptations

Question 33

High intensity w/low training volumes produces ?

Answer 33

greater (max strength, power) adaptations

Question 34

High Volume (Low / moderate Intensity) does what?

Answer 34

1. increase muscle cross-sectional area 2. improved blood lipid serum profile (improve cholesterol and triglycerides) 3. increase metabolic rate

Question 35

Low Volume (High Intensity) does what?

Answer 35

1. Increase rate of force production 2. Increase motor unit recruitment 3. Increase motor unit synchronization

Question 36

Training Frequency - Main Definition

Answer 36

of training sessions performed during a specific period (usually 1 week).

Question 37

Training Duration - Main Definition

Answer 37

The time frame of a workout or length of time spent in one phase of training.

Question 38

Training Durations can be ?

Answer 38

1. the workout time from start to finish | 2. length of time spent in one phase of training usually 4 weeks.

Question 39

Training program should be how many min?

Answer 39

60 to 90 min

Question 40

Usually takes how many weeks for the body to adapt to a given stimulus?

Answer 40

4 weeks

Question 41

Exercise Selection - Main Definition

Answer 41

The process of choosing exercises for program design that allow for the optimal achievement of the desired adaptation.

Question 42

Single Joint Exercises

Answer 42

Exercises focus on isolating one major muscle group or joint. Ex. bicep curls, tricep pushdown and calf raises.

Question 43

Multi-Joint Exercises

Answer 43

Exercises use the involvement of 2 or 3 joints. Ex. squats, lunges, step ups, chest press and rows.

Question 44

Total Body Exercises

Answer 44

include multiple joint movements. ex. step up balance overhead press.

Question 45

Total Body, multi-joint or single joint, controlled unstable

Answer 45

Exercise Selection Continuum for Endurance /Stabilization

Question 46

Total Body, multi-joint or single joint

Answer 46

Exercise Selection Continuum for Strength

Question 47

Total body, multi-joint (explosive)

Answer 47

Exercise Selection Continuum for Power