Program Design

Question 1

Neural adaptation

Answer 1

the brain’s ability to recruit muscles effectively to produce movement to the point where the movement is ingrained and produced automatically

Question 2

Order of steps in workout sequence.

Answer 2

general warm up
specific warm up
main
supplemental
accessory
meaningful finish

Question 3

Describe general warm up.

Answer 3

increase blood flow
involves large group of muscles
light cardio activity
40-60% maxHR
3-4 RPE
5-10min

Question 4

Describe specific warm up

Answer 4

movement prep for mains and warm up sets
mobility (ROM) - dynamic stretching and tissue work
stability - strengthening and activating weaker muscles

Question 5

Describe main.

Answer 5

primary exercises (relevant to goal)
most challenging
the greatest mass over the greatest ROM
compound movements
one for lower and one for upper

Question 6

Describe supplemental exercises.

Answer 6

support main exercises
same movement sequence
smaller compound exercises
could be tempo work (slower eccentric)

Question 7

Describe accessory exercises.

Answer 7

isolated - target individual muscle groups
muscle activation
higher reps/lower weight

Question 8

Describe meaningful finish

Answer 8

any exercise or activity that the client will find meaningful
anything goes - yoga, breathing drills, mobility, cardio, etc.

Question 9

What are externally stabilized exercises?

Answer 9

external support
machine, structure, object

Question 10

What are internally stabilized exercises?

Answer 10

the client provides the stability
bracing, neuromuscularlar control
more challenging.

Question 11

Benefit of mobility and stability work as part of the warm up.

Answer 11

prep the client for their main lifts

Question 12

how is mobility defined?

Answer 12

ability to move through a desired range

Question 13

how is stability defined?

Answer 13

ability to resist force

Question 14

how are mains defined??

Answer 14

primary exercises that are important to the client’s goal
use most muscle mass over the greatest ROM

Question 15

Define Individualization

Answer 15

program design must accommodate every client’s individual needs

Question 16

Define specificity.

Answer 16

to improve a particular aspect they have to train that aspect specifically.

Question 17

define progressive overload.

Answer 17

must continually challenge their fitness to see significant results over time.

Question 18

What is structural tolerance?

Answer 18

the strengthening of tissues in and around the joints - tendons, ligaments, etc - will result in the ability to sustain greater stresses in training and be more resistant to injury