Program Design

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Program Design
2011-10-24 17:36:39
Program Design NASM

Program Design
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  1. Acute Variables
    • -Specify how each exercise is to be performed
    • -Determine amount of stress placed on the body, and ultimately, what adaptations body will incur
  2. Repetitions
    • One complete movement of a particular exercise
    • -Most include concentric, eccentric and isometric muscle actions
  3. Training Intensity
    An individuals level of effort, compared with their maximal effort, which is usually expressed as a percentage
  4. Repetition Tempo
    Speed with which each rep is performed
  5. Training Volume
    Amount of training performed within a specific period
  6. Training Frequency
    # of training sessions performed in specified period (usually 1 week)
  7. Training Duration
    -2 meanings
    -how long does a phase last
    • -Timeframe of start of workout to finish including warm up and cool down
    • -Length of time (number of weeks) spent in one phase (or period) of training
    • -4-8 weeks
  8. Exercise Selection
    -3 exercise typed
    • Choosing exercises for a program design that allow for optimal achievement of desired adaptation.
    • -Total Body- include multiple joint movement (squat, bicep curl, shoulder press)
    • -Multijoint- involvement of two or three joints
    • -Single Joint- Isolate one major muscle group or joint
  9. Periodization
    -2 objectives
    • Planned fitness training
    • -Dividing training program into distinct periods or phases of training
    • -Training different forms of strength in each period or phase to control volume of training and prevent injury