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27 Cards in this Set
- Front
- Back
A purposeful system or plan put together to help an individual achieve a specific goal |
Program Design |
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An important components that specify how each exercise is to be performed |
Acute Variables |
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What are the Acture Variables for Training |
1. Exercise Selection 2. Repetitions 3. Repetition Tempo 4. Rest Interval 5. Sets 6. Training Intensity 7. Training Volume 8. Training Frequency 9. Training Duration |
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Best achieved at 12-20reps at 50-70% of 1RM using 1-3 sets |
Muscular Endurance and Stabilization |
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One complete movement of a single exercise |
Repetition |
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Best achieved at 6-12 reps at 75-80% of 1RM using 3-5 sets |
Hypertrophy |
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Best achieved at 1-5 reps at 85-100% of 1RM using 4-6sets |
Maximal Strength |
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Best achieved at 1-10 reps at 30-45% of 1RM or 10% of body weight using 3-6 sets |
Power |
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A group of consecutive repetitions |
Sets |
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An individual's level of effort, compared with their maximal effort, which is usually expressed in percentage |
Training Intensity |
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The speed with which each repetition is performed |
Repetition Tempo |
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The time taken to recuperate between sets |
Rest Interval |
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The amount of training performed in a specified period |
Training Volume |
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The number of training sessions performed during a specified period usually 1 week |
Training Frequency |
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The timeframe of a workout or the length of time spent in one phase of training |
Training Duration |
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The process of choosing appropriate exercises for a client's program |
Exercise Selection |
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This exercise forcus on isolating one major muscle group or joint |
Single Joint Exercise |
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This exercise use the involvement of tow or three joints |
Multijoint Exercise |
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This exercise include multiple joint movements |
Total Body exercise |
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What is a 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 |
Training Plans |
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What is a generalized training plan that spans 1 year to show when the client will progress between phases |
Annual plans |
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What is a generalized training plan that spans 1 month and shows which phases will be required each day of the week? |
Monthly Plans |
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What is a training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week |
Weekly Plan |
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____ is known as the largest cycle and typically covers a yearlong period of training. |
Macrocycles |
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What is the 1st level of training in the OPT Model |
Stabilization |
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This is designed to create optimal levels of stabilization strength and postural control |
Stabilization Endurance Training |
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What at the 3 phases the Strength OPT Model consist of? |
1. Strength Endurance Training 2. Hypertrophy Training 3. Maximal Strength Trainin |