Chapter 12

Question 1

Program design

Answer 1

Purposeful system developed to help an individual achieve a specific goal

Question 2

Acute variables

Answer 2

Important components that specify how each evxercise is to be performed

Question 3

Training volume

Answer 3

Amount of physical training performed within a specific time

Question 4

Periodization

Answer 4

Division of a training program into smaller, progressive stages

Question 5

Linear periodization

Answer 5

Starting with high-volume, low intensity training, progressing to lower volume, higher intensity training, usuallly over a period of months, following OPT phases in order from 1 to 6

Question 6

Undulating preiodization

Answer 6

More frequent changes in volume and intensity, alternating OPT phases weekly or even daily

Question 7

Block periodization

Answer 7

Focusing on one training adaptation for a given time, usually one month, followed by a large change in acute variables to focus on a different goal

Question 8

Training plan

Answer 8

Specific outline to meet an athlete’s goals; details form of training, length of time, future changes, and specific exercises

Question 9

Macrocycle

Answer 9

Generalized plan spanning one year

Question 10

Mesocycle

Answer 10

Generalized plan of 1 to 3 momnths

Question 11

Microcycle

Answer 11

Specific workouts that span one week

Question 12

Neural demand

Answer 12

The challenge an exercise places on the balance and stabilization systems of the kinetic chain

Question 13

Corrective exercise

Answer 13

Training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patters

Question 14

Phase 1: Stabilization Endurance

Answer 14

Creates optimal levels of stabilization strength and postural control

Question 15

Phase 2: Strength Endurance

Answer 15

Hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength

Question 16

Phase 3: Hypertrophy

Answer 16

Training to maximize muscle growth; high levels of volume with minimal rest periods

Question 17

Phase 4: Maximal strength

Answer 17

Focuses on increasing total load placed upon the tissues of the body

Question 18

Phase 5: Power

Answer 18

High force, high velocity training to increase rate of force production

Question 19

Phase 6: Maximal Power

Answer 19

High-velocity training for further increases in power