NCCPT Exam > Chapter 9 > Flashcards

Chapter 9 Flashcards

Principles of program design (84 cards)

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1
Q

What is program design?

A

The structured process of creating an exercise plan to meet client goals

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2
Q

What is periodization?

A

Planned manipulation of training variables over time

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3
Q

What is progressive overload?

A

Gradual increase of stress placed on the body

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4
Q

Why is progressive overload necessary?

A

To stimulate adaptation and improvement

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5
Q

What is specificity?

A

Training adaptations are specific to the stimulus applied

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6
Q

What is reversibility?

A

Fitness gains are lost when training stops

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7
Q

What is individualization?

A

Programs must be tailored to the individual

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8
Q

What is variation?

A

Changing training variables to prevent plateaus

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9
Q

What are training variables?

A

Volume intensity frequency and rest

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10
Q

What is training volume?

A

Total amount of work performed

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11
Q

What is training intensity?

A

Level of effort or load used

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12
Q

What is training frequency?

A

How often training occurs

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13
Q

What is rest interval?

A

Recovery time between sets or exercises

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14
Q

What is adaptation?

A

Physiological change in response to training stress

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15
Q

What is accommodation?

A

Reduced response to a repeated stimulus

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16
Q

What is overtraining?

A

Excessive training without adequate recovery

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17
Q

What is undertraining?

A

Insufficient stimulus to cause adaptation

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18
Q

What is recovery?

A

Process of returning the body to baseline or higher

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19
Q

What is acute training variable?

A

Short term program component

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20
Q

What is chronic training variable?

A

Long term program component

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21
Q

What is a macrocycle?

A

Long term training phase

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22
Q

What is a mesocycle?

A

Mid length training phase

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23
Q

What is a microcycle?

A

Short term training phase

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24
Q

What is linear periodization?

A

Gradual progression from high volume to high intensity

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25
What is non linear periodization?
Frequent changes in intensity and volume
26
What is undulating periodization?
Daily or weekly variation of training variables
27
What is block periodization?
Training blocks focused on specific adaptations
28
What is concurrent training?
Training multiple fitness qualities simultaneously
29
What is phase training?
Sequential focus on specific fitness components
30
What is muscular strength?
Ability to produce maximal force
31
What is muscular endurance?
Ability to sustain repeated contractions
32
What is hypertrophy?
Increase in muscle size
33
What is power?
Force produced quickly
34
What is stability?
Ability to control joint movement
35
What is mobility?
Ability to move through a range of motion
36
What is flexibility?
Passive range of motion
37
What is balance?
Ability to maintain equilibrium
38
What is coordination?
Ability to use muscles smoothly together
39
What is agility?
Ability to change direction efficiently
40
What is speed?
Ability to move quickly
41
What is conditioning?
Improving work capacity
42
What is metabolic conditioning?
Training to improve energy system efficiency
43
What is circuit training?
Sequential exercises with minimal rest
44
What is superset training?
Two exercises performed back to back
45
What is compound set training?
Two exercises for the same muscle group
46
What is drop set training?
Reducing weight to extend a set
47
What is pyramid training?
Gradually increasing or decreasing load
48
What is tempo?
Speed of movement during repetitions
49
Why is tempo important?
Controls time under tension
50
What is time under tension?
Duration muscle is under load
51
What is range of motion?
Extent of movement at a joint
52
Why is full range of motion important?
Improves mobility and muscle activation
53
What is exercise order?
Sequence in which exercises are performed
54
Why are multi joint exercises performed first?
Require more energy and coordination
55
What is a multi joint exercise?
Movement involving multiple joints
56
What is a single joint exercise?
Movement involving one joint
57
What is training specificity principle?
Adaptations match training demands
58
What is SAID principle?
Specific Adaptation to Imposed Demands
59
What does a TEST TIP emphasize about program design?
Safety and progression matter more than complexity
60
What does the TEST TIP say about volume?
More is not always better
61
What does the TEST TIP say about recovery?
Adaptation occurs during recovery
62
What does the TEST TIP emphasize about client goals?
Programs must align with stated goals
63
What does the TEST TIP warn about plateaus?
Lack of variation leads to stagnation
64
What does the TEST TIP emphasize about assessment?
Programs should be based on assessment results
65
What does the TEST TIP state about progression?
Progress gradually to reduce injury risk
66
What does the TEST TIP say about consistency?
Consistency produces results
67
What is deloading?
Planned reduction in training stress
68
Why is deloading used?
Prevent overtraining and injury
69
What is autoregulation?
Adjusting training based on client response
70
What is readiness?
Client’s ability to perform training safely
71
What is workload?
Combined effect of intensity volume and frequency
72
What is fatigue?
Temporary reduction in performance
73
What is supercompensation?
Performance increase after recovery
74
What is exercise regression?
Making an exercise easier
75
What is exercise progression?
Making an exercise more challenging
76
Why regress exercises?
Maintain proper movement quality
77
Why progress exercises?
Continue adaptation
78
Resistance training intensity by training goal
Muscular endurance 67 percent or less Hypertrophy 67 – 85 percent Maximum strength 85% or greater Power Single-repetition event 80 – 90 percent Multiple-repetition event 75 – 85 percent
79
Sets Protocol By Training Goal
Muscular endurance 1–3 sets Hypertrophy 3–4 sets Maximum strength 3–5 sets Power 3-5 set
80
Repetition Protocol By Training Goal
Muscular endurance 15 or more repetitions Hypertrophy 6 – 12 repetitions Maximum strength 1 – 6 repetitions Power 1 – 5 repetitions
81
FIIT principle
F – Frequency: number of times a cardiovascular exercise is performed (per week) I – Intensity: the amount of effort expended during the activity (level, speed, incline) T – Type: the type of cardiovascular exercise completed (bike, treadmill, stair mill) T – Time: the duration of the activity
82
The Five Rs—applies most often to resistance training
R – Repetitions: the number of times the range of motion is completed consecutively R – Rest: the time spent resting between repetitions or between sets R – Recovery: the time spent recovering between exercise sessions R – Resistance: the load (weight) used for an exercise R – Range of motion: the total amount of joint movement used during an exercise
83
Tempo Protocol By Training Goal
Muscular endurance 4:0:6:0 Hypertrophy 3:1:3:1 Maximum strength 3:0:1:0 Power Fastest controllable tempo
84
Rest Protocol By Training Goal
Muscular endurance 30 – 60 seconds Hypertrophy 30 – 60 seconds Maximum strength 2 – 5 minutes Power 1 – 2 minutes
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