Chapter 15: Resistance Training Program Design Flashcards Preview

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Flashcards in Chapter 15: Resistance Training Program Design Deck (77)
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1

Specificity

A strategy to train a client in a certain way to produce a particular change or result. (NSCA CPT, pg. 366)

2

Variation

A purposeful change of the program design variable assignments to expose a client to new or different training stressors. (NSCA CPT, pg. 366)

3

Overload

A training stress or intensity greater than what a client is used to. (NSCA CPT, pg. 366)

4

Progressive Overload

A process by which training stress is altered as a client becomes better trained, allowing her to continue advancing toward a specific training goal. (NSCA CPT, pg. 366)

5

Program Design Variable

An aspect of an exercise program that, when manipulated properly, leads to a safe, effective, and goal-specific outcome. (NSCA CPT, pg. 367)

6

Power Exercise

A structural core exercise that is purposely performed very quickly. (NSCA CPT, pg. 369)

7

Split Routine

An exercise routine in which different muscle groups are trained on different days or training sessions. (NSCA CPT, pg. 371)

8

Multijoint Exercise

An exercise that involves movement at two or more primary joints. (NSCA CPT, pg. 372)

9

Single-joint Exercises

An exercise that involves movement at only one primary joint. (NSCA CPT, pg. 372)

10

Exercise Order

The order of the exercises performed in a workout. (NSCA CPT, pg. 373)

11

Volume

The total amount of weight lifted in a training session (i.e., total repetitions 􏰀 the weight lifted per repetition) or the total number of repetitions completed in a training session (i.e., the number of repetitions performed in each set 􏰀 the number of sets). (NSCA CPT, pg. 375)

12

1-repetition Maximum (1RM)

The greatest amount of weight that can be lifted with proper technique for only one repetition. (NSCA CPT, pg. 376)

13

Repetition Maximum (RM)

The greatest amount of weight that can be lifted with proper technique for a specific number of repetitions. (NSCA CPT, pg. 376)

14

Repetition Maximum Zone (RM target zone)

A range of repetitions that the client attempts to perform using the heaviest weight he can. (NSCA CPT, pg. 376)

15

Trial Load

An estimated load that is based on a percent of the client’s body weight. (NSCA CPT, pg. 381)

16

Muscular Endurance Training Goals

The plan generally uses more repetitions (i.e., ≥10 repetitions per set) with varying numbers of sets depending on training status. (NSCA CPT, pg. 386)

17

Hypertrophy Training Goals

The plan uses a higher training volume (i.e., 6-12 repetitions) with moderate to high loads (67-85% 1RM) depending on training status. (NSCA CPT, pg. 386)

18

Muscular Strength Training Goals

For core exercises, the plan uses six or fewer repetitions with multiple sets (three or more) per exercise. For assistance exercises, it uses eight or more repetitions with one to three sets. (NSCA CPT, pg. 386)

19

Power Exercise Training Goals

Power exercises should not be used with untrained or novice clients. These clients should target the development of strength before focusing on training for power (66). With intermediate clients, programs that target power development should use one to three sets of three to six repetitions, while advanced clients should use three
to six sets of one to six repetitions. (NSCA CPT, pg. 386)

20

Rest Interval

The time interval between two sets. (NSCA CPT, pg. 386)

21

2-for2 Rule

A guideline that can be used to increase the load when two or more repetitions above the repetition goal are completed in the final set of an exercise for two consecutive training sessions. (NSCA CPT, pg. 392)

22

Muscular Endurance Training

A resistance training program designed to target the ability of a muscle or muscle group to contract repeatedly over an extended time period. Also called strength endurance training. (NSCA CPT, pg. 392)

23

Step 1 of designing a Resistance Training Program:

Initial consultation and fitness evaluation (NSCA CPT, pg. 367)

24

Step 2 of designing a Resistance Training Program:

Determination of training frequency (NSCA CPT, pg. 367)

25

Step 3 of designing a Resistance Training Program:

Exercise selection (NSCA CPT, pg. 367)

26

Step 4 of designing a Resistance Training Program:

Arrangement of exercises (exercise order) (NSCA CPT, pg. 367)

27

Step 5 of designing a Resistance Training Program:

Training load: resistance and repetitions (NSCA CPT, pg. 367)

28

Step 6 of designing a Resistance Training Program:

Training volume: repetitions and sets (NSCA CPT, pg. 367)

29

Step 7 of designing a Resistance Training Program:

Rest periods (NSCA CPT, pg. 367)

30

Step 8 of designing a Resistance Training Program:

Training variation (NSCA CPT, pg. 367)