Chapter 10: Principles of Program Design Flashcards
What is flexibility?
The range of motion around a joint and the length of the associated muscles
Key for efficient and effective quality of movement and proper muscle length-tension relationships
What does muscular strength refer to?
A person’s ability to overcome resistance through various planes of motion
What are the primary purposes of foundational strength?
To create a base level of physical conditioning that both prevents injury and increases physical efficiency
What is the limitation of many programs with regards to muscular endurance?
Many fitness programs focus on muscular endurance without reaching optimal recruitment of the high-threshold motor units required to produce high-force outputs
What is cardiovascular fitness?
The ability of the body to uptake and use oxygen efficiently
What is agility? What does it require?
The ability to biomechanically change direction in a controlled manner
Cognitive and physical coordination
How is agility best developed?
After foundational strength training
What is balance? What is useful for training?
The ability to remain controlled when on unstable surfaces
The core musculature as well as smaller stabilizer muscle
How must balance training be programmed?
As part of a broader training strategy
Balance training with lower force production and altered movement patterns does not translate well to real-life situational movement
What is coordination?
The ability to move in a biomechanically efficient manner relying on the concerted actions of the neuromuscular system
What is power?
Exerting maximum force in the shortest amount of time
Refers to actions like throwing, jumping, and accelerating
What is recovery?
A return to a normal state of health, mind, or strength
What are the components of specificity?
Muscle groups
Velocity
Energy sources
Muscle action
What principle describes the symptoms that the body exhibits in response to stress?
The general adaptation syndrome (GAS) principle
What are the 3 stages of the GAS principle?
Alarm
Resistance
Exhaustion
What are the aspects of the alarm stage?
- Physiological fight-or-flight response
- Heart rate and blood pressure increase
- Adrenaline and cortisol are released in response to stress
What are the aspects of the resistance stage?
- Blood pressure and heart rate return to normal, and cortisol production slows
- While the initial shock of the stress has worn off and the individual may feel like they have recovered, the body has not yet returned to baseline levels
- The person may be irritable, frustrated, or unable to concentrate
- The body is the most resistant to stress in this stage.
What are the aspects of the exhaustion stage?
- Prolonged stress has taken a toll on the body
- Fatigue and burnout occur, and anxiety and depression can manifest
- In some cases, the immune system can also be compromised, leaving the individual open to stress-related illness
What is the FITT principle?
Frequency, intensity, type, and time for cardiovascular training
How many combinations of the FITT principle are possible?
256
How is intensity measured with cardiovascular exercises?
The percentage of maximum heart rate
Rate of perceived exertion (RPE)
Wattage and rotations per minute
What is the Brzycki equation? What’s the ideal rep count for using it?
1RM = W x 36 / (37 – R)
3-4 reps
What is the theory behind ascending pyramid sets (high reps to low rep)?
The activation of the muscle fiber types based on the size principle for motor recruitment
What is the theory for a reverse pyramid (low reps to high reps)?
- Lifting heavier weights without fatigue
- All muscle fibers will be recruited at the beginning sets
