PROGRAM DESIGN

Question 1

A purposeful system or plan put together to help an individual achieve a specific goal.

Answer 1

Program Design

Question 2

What are the five phases of the OPT model?

Answer 2

1. Stabilization Endurance
2. Strength Endurance
3. Hypertrophy
4. Maximal Strength
5. Power

Question 3

Important components that specify how each exercise is to be performed.

Answer 3

Acute Variables

Question 4

One complete movement of a single exercise.

Answer 4

Repetition (Rep)

Question 5

What range of repetitions are used for the three training adaptations of Power, Strength and Stabilization?

Answer 5

Power 1-10
Strength 1-12
Stabilization 12-25

Question 6

A group of consecutive repetitions.

Answer 6

Set

Question 7

How many repetitions are required for Power adaptation?

Answer 7

1-10 repetitions at 30-45% of the one repetition maximum or approximately 10% of body weight.

Question 8

How many repetitions are required for maximal strength adaptation?

Answer 8

1-5 repetitions at 85 - 100% of the one repetition maximum.

Question 9

How many repetitions are required for the hypertrophy adaptation?

Answer 9

8-12 repetitions at 70 - 85% of the one repetition maximum.

Question 10

How many repetitions are required for the stabilization adaptation?

Answer 10

12 - 25 repetitions at 50 - 70% of the one repetition maximum.

Question 11

How many sets are required for the training adaptations of Power, Strength and Stabilization?

Answer 11

Power 3-6
Strength 2-6
Stabilization 1-3

Question 12

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.

Answer 12

Training Intensity

Question 13

What intensity range is used for the power adaptation?

Answer 13

30 - 45% of 1 repetition Maximum or Approx. 10% of body weight.

Question 14

What intensity range is used for the Strength adaptation?

Answer 14

85 - 100% of 1 repetition maximum.

Question 15

What intensity range is used for the Stabilization adaptation?

Answer 15

50 - 70% of 1 repetition maximum.

Question 16

The speed at which each repetition is performed.

Answer 16

Repetition Tempo

Question 17

_____ to ____ seconds will allow approximately 50% of ATP/CP recovery.

Answer 17

20 to 30

Question 18

_____ seconds will allow approximately 75% recovery of ATP and CP.

Answer 18

40

Question 19

_____ seconds will allow approximately 80 - 90% of ATP and CP recovery.

Answer 19

60

Question 20

_____ seconds will allow approximately 80 - 90% of ATP and CP recovery.

Answer 20

3

Question 21

_____ seconds will allow approximately 80 - 90% of ATP and CP recovery.

Answer 21

Training Volume

Question 22

The number of training sessions performed during a specified period (usually 1 week)

Answer 22

Training Frequency

Question 23

The timeframe of a workout (including warm-up and cool-down) or the length of time spent in one phase of training.

Answer 23

Training Duration

Question 24

The process of choosing appropriate exercises for a client’s program.

Answer 24

Exercise Selection

Question 25

The specific outline, created by a fitness professional to meet a client's goals that details the form of training, length of time, future changes and specific exercises to be performed.

Answer 25

Training Plan

Question 26

Generalized training plan that spans 1 year to show when the client will progress between phases.

Answer 26

- Gastronemius Stretch - Standing poses Stretch - Kneeling Hip Flexor Stretch - Standing Adductor Stretch - Latissimus Dorsi Ball Stretch - Static Pectoral Ball Stretch - Upper Trapezius/Scalene Stretch.

Question 27

What is the specific adaptation, phase and method of progression for the stabilization period of training?

Answer 27

Adaptation: Endurance and Stability Phase: 1 Progression: Proprioception(Controlled Instability)

Question 28

What is the specific adaptation, phase and method of progression for the strength period of training?

Answer 28

Adaptation; Strength endurance, hypertrophy, maximal strength. Phase: 2,3 and 4 Progression: Volume, load

Question 29

What is the specific adaptation , phase and method of progression for the power period of training?

Answer 29

Adaptation: Power Phase: 5 Progression: Speed and Load

Question 30

What phases would a client go through for the goal of body fat reduction and how often per week.

Answer 30

Phases 1 and 2. 3 times a week. Alternating phases every month.

Question 31

What phases would a client go through for the goal of increasing lean body mass and how often per week?

Answer 31

Phases 1,2 and 3. 3 to 4 times a week.

Question 32

What phases would a client go through for the goal of improving general performance and how often per week?

Answer 32

Phases 1,2 and 5. | 3 days per week.