Fitness Programming and Kinesiology Review

This flashcard set covers the fundamental principles of fitness programming, including the FITT principle, specific guidelines for hypertrophy, strength, and endurance, and the proper structure of a workout session.

Fitness Programming

Creating a structured workout program based on a client’s specific goal.

FITT Principle

The essential components of all programs: Frequency (how often), Intensity (how hard), Time (duration), and Type (exercise selection).

Muscle Hypertrophy

A fitness goal focused on building muscle with moderate to heavy resistance, $3-5$ sets, $8-12$ reps, and $1-2$ minutes of rest.

Progressive Overload

The method of increasing load/weight, reps, or sets to ensure continued muscle growth and improvement.

Lose Body Fat

A goal focused on burning calories while maintaining muscle, utilizing $2-4$ sets, $10-15$ reps, and $30-60$ seconds of rest.

Muscular Endurance

The ability to work for longer periods of time, typically involving light/moderate weight, $2-3$ sets, $15-20$ reps, and minimal rest.

Muscular Strength

A focus on max force production using $3-6$ sets, $1-6$ reps, and $2-5$ minutes of rest between sets.

Compound Exercises

Multi-joint and multi-muscle movements such as squats, deadlifts, bench press, and pull-ups.

Isolation Exercises

Exercises that target single muscle groups, such as bicep curls or tricep extensions.

General Warm-up

A $3-5$ minute period of jogging, jump rope, or cycling to increase heart rate and body temperature.

Dynamic Stretching

A $5$ minute routine of active movements like arm circles, leg swings, and walking lunges to activate muscles.

Static Stretching

A cool-down technique where stretches are held for $20-30$ seconds to reduce stiffness and improve flexibility.

Cool-Down

The final workout section consisting of $2-3$ minutes of light movement and $5$ minutes of static stretching to promote recovery.

Programming Order

The structural sequence of a workout: Warm-Up, then Power/Strength Exercises, then Smaller Muscle Exercises, and finally Cool-Down.