• Shuffle
    Toggle On
    Toggle Off
  • Alphabetize
    Toggle On
    Toggle Off
  • Front First
    Toggle On
    Toggle Off
  • Both Sides
    Toggle On
    Toggle Off
  • Read
    Toggle On
    Toggle Off
Reading...
Front

Card Range To Study

through

image

Play button

image

Play button

image

Progress

1/9

Click to flip

Use LEFT and RIGHT arrow keys to navigate between flashcards;

Use UP and DOWN arrow keys to flip the card;

H to show hint;

A reads text to speech;

9 Cards in this Set

  • Front
  • Back

Program Design

Creating a purposeful system or plan to achieve a specific goal

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

Training Volume

The total amount of work performed within a specified time.

Repetition

One complete movement of a particular exercise.



Most will involve 3 muscle actions: concentric, isometric, and eccentric.

Set

A group of consecutive repetitions.

Repetition Tempo

The speed at which each repetition is performed.

Rest Interval

The time taken to recuperate between sets or exercises and has a dramatic effect on the outcome of the training program.

Stabilization and Muscle Endurance

Reps - 12-20


Sets - 1-3


Int. - 50-70% of 1RM


Tempo - Slow (4/2/1)


Rest - 0-90s

Hypertrophy

Reps - 6-12


Sets. - 3-5


Int. - 75-85% of 1RM


Tempo - Moderate (2/0/2)


Rest - 0-60s