Principles of Program Design

Question 1

What are Acute Training Variables

Answer 1

Details HOW an exercise’s performed. Change over time to prevent plateaus, overuse, injuries, boredom or burnout

Question 2

What is Periodization

Answer 2

An organized approach to training involving progressive cycling of various aspects of a training program during a specific time - breaking a training program into different phases

Question 3

What does FITT stand for

Answer 3

Frequency
Intensity
Time
Type

Question 4

What are the 5 R’s

Answer 4

Rest
Recovery
Rep
Resistance
ROM

Question 5

What is Hypertrophy

Answer 5

An increase in muscular size as an adaption to exercise

Question 6

What is the correct exercise order

Answer 6

Compound exercises first
Accessory exercises last

Question 7

If your training goal is endurance, what is your intensity, sets, reps, tempo and rest

Answer 7

Intensity: less than or equal to 67%
Sets: 1-3
Reps: 15 or more
Tempo: 4:0:4:0
Rest: 30-60s

Question 8

If your training goal is Hypertrophy, what is your intensity, sets, reps, tempo and rest

Answer 8

Intensity: 67 - 85%
Sets: 3-4
Reps: 6-12
Tempo: 3:1:3:1
Rest: 30-60s

Question 9

If your training goal is Max Strength, what is your intensity, sets, reps, tempo and rest

Answer 9

Intensity: Greater than or equal to 85%
Sets: 3-5
Reps: 1-6
Tempo: 3:0:1:0
Rest: 2 - 5 minutes

Question 10

If your training goal is Power, what is your intensity, sets, reps, tempo and rest

Answer 10

Intensity: 80-90%
Sets: 3-5
Reps: 1-5
Tempo: fastes
Rest: 1-2 minutes

Question 11

How is tempo written

Answer 11

Eccentric count : Isometric count : Concentric Count : Isometric Count

Question 12

What is Time Under Tension (TUT)

Answer 12

The amount of time a muscle is engaged as a set, completed from start to finish

Question 13

What is the SAID Theory

Answer 13

Specific Adaptations to Imposed Demands

Question 14

What does AMRAP mean

Answer 14

As Many Reps As Possible

Question 15

What is General Adaptation Syndrome (GAS)

Answer 15

The 3 stages of adaptation the body goes through in response to stress. Alarm, Resistance and Exhaustion

Question 16

What is the First stage in GAS

Answer 16

Alarm Stage: The body’s initial response to stress

Question 17

What is the Second stage in GAS

Answer 17

Resistance Stage

Question 18

What is the Third stage in GAS

Answer 18

Exhaustion Stage

Question 19

What is a Microcycle

Answer 19

1 week or a single session

Question 20

What is a Mesocycle

Answer 20

Made up of 3-9 weeks

Question 21

What is a Macrocycle

Answer 21

Overall training period (1 year)

Question 22

What is Linear Periodization

Answer 22

Progresses from low intensity to high intensity across entire macrocycle

Question 23

What is Udulating Periodization

Answer 23

Alternating pattern between volume and intensity (can change daily or weekly)

Question 24

What is Block Periodization

Answer 24

Each mesocycle has a specific purpose (foundational, strength, metabolic, SAQ)

Question 25

What is Phase Potential

Answer 25

All periodized training should build from one cycle to the next - strategic sequencing

Question 26

What is Overreaching

Answer 26

An accumulation of training or non training stress resulting in short term decrease in performance

Question 27

What is Overtraining

Answer 27

An accumulation of training or non training stress resulting in long term decrease in performance

Question 28

What is Skill Based Training (Power Crabs)

Answer 28

Power, Coordination, Reaction, Agility, Balance, Speed