Chapter 7.3: Exercise Program Principles, Periodization, and Safety

Vocabulary-style flashcards covering the main concepts from the lesson: specificity, overload, progression, periodization, supercompensation, training residuals, and safety considerations (hydration, space, spotting, negligence).

Specificity

For a desired adaptation, programmed stresses must match the intended goal; guides exercise selection and other program components.

Overload

Training stresses must challenge a system beyond what it is currently accustomed to; applied by adjusting intensity, duration, volume, frequency, rest, and exercises.

Progression

Stresses must be perceived as new to continue improvements; progression magnitude depends on tenure, genetics, current condition, nutrition, and recovery.

Periodization

Organizing training into sequential phases and cycles in a building-block approach to maximize adaptations.

Supercompensation

A post-exercise period when work capacity or performance is elevated, enabling further gains in subsequent training.

Training residuals

The duration that training effects persist after a session, influencing how long phases last and how often to train.

Aerobic endurance gains duration

Approximately 30 days.

Maximal strength gains duration

Approximately 30 days.

Aerobic endurance improvements duration

Approximately 18 days.

Strength endurance improvements duration

Approximately 15 days.

Maximal speed improvements duration

Approximately 5 days.

Dehydration

Lack of adequate hydration; can lead to heat-related illnesses such as cramps, exhaustion, or stroke, especially in hot environments.

Professional negligence

Failure to follow proper safety protocols that puts a client at risk.

Hydration status

The body's level of hydration, a key consideration for safety during training.

Clear working space

A safe area free of trip hazards; equipment checked and arranged to prevent injuries.

Spotting techniques

Proper methods for assisting a lifter during resistance training to ensure safety.