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27 Cards in this Set

  • Front
  • Back

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

Program Design

An important components that specify how each exercise is to be performed

Acute Variables

What are the Acture Variables for Training

1. Exercise Selection

2. Repetitions

3. Repetition Tempo

4. Rest Interval

5. Sets

6. Training Intensity

7. Training Volume

8. Training Frequency

9. Training Duration

Best achieved at 12-20reps at 50-70% of 1RM using 1-3 sets

Muscular Endurance and Stabilization

One complete movement of a single exercise


Best achieved at 6-12 reps at 75-80% of 1RM using 3-5 sets


Best achieved at 1-5 reps at 85-100% of 1RM using 4-6sets

Maximal Strength

Best achieved at 1-10 reps at 30-45% of 1RM or 10% of body weight using 3-6 sets


A group of consecutive repetitions


An individual's level of effort, compared with their maximal effort, which is usually expressed in percentage

Training Intensity

The speed with which each repetition is performed

Repetition Tempo

The time taken to recuperate between sets

Rest Interval

The amount of training performed in a specified period

Training Volume

The number of training sessions performed during a specified period usually 1 week

Training Frequency

The timeframe of a workout or the length of time spent in one phase of training

Training Duration

The process of choosing appropriate exercises for a client's program

Exercise Selection

This exercise forcus on isolating one major muscle group or joint

Single Joint Exercise

This exercise use the involvement of tow or three joints

Multijoint Exercise

This exercise include multiple joint movements

Total Body exercise

What is a specific outline, created by a fitness professional to meet a client's goals, that details the form of training, length of time, future changes, and specific exercises to be performed

Training Plans

What is a generalized training plan that spans 1 year to show when the client will progress between phases

Annual plans

What is a generalized training plan that spans 1 month and shows which phases will be required each day of the week?

Monthly Plans

What is a training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week

Weekly Plan

____ is known as the largest cycle and typically covers a yearlong period of training.


What is the 1st level of training in the OPT Model


This is designed to create optimal levels of stabilization strength and postural control

Stabilization Endurance Training

What at the 3 phases the Strength OPT Model consist of?

1. Strength Endurance Training

2. Hypertrophy Training

3. Maximal Strength Trainin