Nasm Chapter 14 - Program Design

Front 1

Program design

Back 1

A purposeful system or plan put together to help an individual achieve a specific goal

Front 2

Acute variables

Back 2

Important components that specify how each exercises to be performed

Front 3

Repetition

Back 3

One complete movement of a single exercise

Front 4

Set

Back 4

A group of consecutive repetitions

Front 5

Training intensity

Back 5

An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage

Front 6

Repetition tempo

Back 6

The speed at which each repetition is performed

Front 7

Rest interval

Back 7

The time taken to recuperate between sets

Front 8

Training volume

Back 8

Amount of physical training performed within a specific period

Front 9

Training frequency

Back 9

The number of training sessions performed during a specific period (usually one week)

Front 10

Training duration

Back 10

The Timeframe of a work out or the length of time spent in one phase of training

Front 11

Exercise selection

Back 11

The process of choosing appropriate exercises for a clients program

Front 12

Training plan

Back 12

The specific outline, created by a fitness professional to me a clients goals, that details the form of training, length of time, future changes, and specific exercises to be performed

Front 13

Annual plan

Back 13

Macrocycle

Generalized training plan that spans one year to show when the client will progress between phases

Front 14

Monthly plan

Back 14

Mesocycle

Generalized training plan that spans one month and shows which phases will be required each day of each week

Front 15

Weekly plan

Back 15

Microcycle

Training plan of specific workouts that span one week and shows which exercises are required each day of the week