Training Program Exam Flashcards
(22 cards)
What are smart goals for
They provide structure and clarity
What does each letter in smart stand for
S-specific, clear and well defined outcome
M-measurable, quantifiable indicators of progress
A- achievable, realistic based on ability, time and resources
R- relevant, connected to persons motivations
T- time bound, clear timeline
What is a needs analysis
The first step in developing a training program, allows for a personilised program
What are the 5 steps of a successful needs analysis
- Objective
- Current fitness level
- Health history
- Training preferences
- Gap analysis
What is a training program for and what does it need to be
Designed to improve physical performance and fitness and it must be structured and adaptive
What principles must be applied to training programs
FITT principles
What does FITT stand for
Frequency
Intensity
Time
Type
What are the essential phases each training session must have
Each session must include a warm up, the main activity and a cool-down
What is required for someone who wants an endurance goal
Less load and more repetition
What is required for someone who wants a strength goal
More loads and less repetition
What is a fitness test battery and what is it used for
A series of assessments used to evaluate different components of physical fitness, it is essential for baseline data
What components should be tested in a fitness test battery
Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Speed
Agility
Body composition
What does measuring cardiovascular endurance help you find out
Measures aerobic capacity
What does measuring muscular strenght help you find out
Helps you find out your maximal force production
What does measuring your muscular endurance help you find out
Your ability to sustain your muscle work (eg plank)
What does measuring your flexibility help you with
Tests your range of motion in joints etc
What does testing your speed help with
Helps find out your maximum movement velocity
What does testing your agility help with
Tests your rapid direction change ability
What does testing your body composition help with
Helps you find out your body fat to lean mass percentage
What are the types of training and what do they do
Strength: enhances body ability to generate force and helps with injury prevention
Power: strength+speed to develop explosive force
Hypertrophy: increases muscle size through metabolic stress
What are training variables
Components of a program that can be modified to achieve fitness outcomes, must be changed one a time
What is progressive overload
Gradual increase of stress placed on the body during training
