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9 Cards in this Set
- Front
- Back
Program Design |
Creating a purposeful system or plan to achieve a specific goal |
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Acute Variables |
The most fundamental components of designing a training program. They determine the amount of stress placed on the body and ultimately what adaptations the body will incur. Sets Reps Intensity Rep Tempo Rest Periods |
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Training Volume |
The total amount of work performed within a specified time. |
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Repetition |
One complete movement of a particular exercise. Most will involve 3 muscle actions: concentric, isometric, and eccentric. |
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Set |
A group of consecutive repetitions. |
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Repetition Tempo |
The speed at which each repetition is performed. |
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Rest Interval |
The time taken to recuperate between sets or exercises and has a dramatic effect on the outcome of the training program. |
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Stabilization and Muscle Endurance |
Reps - 12-20 Sets - 1-3 Int. - 50-70% of 1RM Tempo - Slow (4/2/1) Rest - 0-90s |
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Hypertrophy |
Reps - 6-12 Sets. - 3-5 Int. - 75-85% of 1RM Tempo - Moderate (2/0/2) Rest - 0-60s |