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  1. Program Design
    A purposeful system or plan put together to help an individual achieve a specific goal
  2. Acute Variables
    Important components that specifiy how each exercise is to be performed
  3. Program Design Continuum
    • Power- 1-10 reps, 3-6 sets, intensity-30-45% one rep max or <_ 10% of their body weight. Rest 3-5 min
    • Strength-1-12 reps, sets 2-6. Intensity 70-100 %. Rest 45 sec-5 min
    • Stabilization, 12-25 reps, 1-3 sets, 50-70%, rest 0 s-1.5 min
  4. Training Intensity
    An individuals level of effort, compared with their maximal effort, which is usually expressed as a percentage
  5. Repitition Tempo
    • The speed which each rep is performed
    • Power, explosive no rep tempo
    • Strength-moderate 2/0/2
    • Stabilization 4/2/1
  6. Rest Interval
    The time taken to recuperate between sets
  7. Energy Sources for the three stages, Restin Interval
    • Power-3-5 min-ATP-CP
    • Strength 45s-5 min-ATP-CP and Glycolysis
    • Stabilization-0s-1.5 min, Oxidative and glycolysis
  8. Training Volume
    Amt of physical training performed within a specific period. Volume is always inversely related to intensity
  9. Training Frequency
    The number of training sessions performed during a specified period (usually 1 week)
  10. Training duration
    The timeframe of a workout including warm up and coold own or the length of time spent in one phase of training
  11. Exercise selection
    The process of choosing appropriate exercises for a clients program
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