Chapter 14: Purpose Study Guide

Vocabulary flashcards covering the core concepts, movement patterns, assessment criteria, training variables, and cardio zones from Chapter 14: Purpose-Driven Training.

Purpose-Driven Training Model (PDTM)

A program-design framework that helps trainers collect client information, select appropriate exercises, and tailor training variables around the client's Purpose, Preference, and Status.

PPS

An acronym standing for Purpose, Preference, and Status—the three foundational components used to guide an individualized exercise program.

Purpose

What the client wants to achieve and the deeper reason why it matters to them, serving as the source of direction and motivation.

Preference

What the client enjoys or dislikes regarding exercises, equipment, routine structure, and coaching style, which helps make the program enjoyable and sustainable.

Status

A client's current activity level, physical fitness, movement readiness, and relevant physical limitations used to establish a safe starting point.

Movement readiness

An assessment of whether a client can perform basic movement patterns safely, comfortably, and efficiently before progressing or adding load.

Postural control

A movement readiness standard requiring the client to maintain a stable, controlled body position without excessive movement of the spine or pelvis.

Appropriate range of motion

A movement readiness standard evaluating whether a client can move through the full required distance or range needed for a specific pattern.

Vertical push

A fundamental movement pattern involving pushing a load upward, such as an overhead press.

Horizontal push

A fundamental movement pattern involving pushing forward or away from the chest, such as a push-up or bench press.

Vertical pull

A fundamental movement pattern involving pulling a load down from overhead, such as a lat pulldown or pull-up.

Horizontal pull

A fundamental movement pattern involving pulling a load toward the body, such as a seated row.

Hinge

A fundamental movement pattern characterized by bending mainly at the hips, such as a dowel hinge or Romanian deadlift.

Squat

A fundamental movement pattern characterized by bending both the hips and knees to lower and rise, such as a bodyweight or goblet squat.

Lunge

A fundamental movement pattern utilizing a split stance with one leg stepping or moving, such as a reverse lunge or step-up.

Locomotion

A fundamental movement pattern involving moving from one place to another using the limbs, such as walking.

Modality

The specific exercise tool or equipment used during training, such as barbells, dumbbells, kettlebells, suspension trainers, or machines.

Modifier

A variable changed to alter an exercise's demand, difficulty, or complexity, such as range of motion, load, tempo, stance, grip, or stability.

SAID principle

Specific Adaptations to Imposed Demands; the physiological rule stating that the human body adapts specifically to the exact physical demands placed on it.

Muscular endurance

A training goal focused on repeating contractions against resistance, typically programmed with lighter intensities of $50\text{--}70\%$ 1RM and $12\text{--}25$ repetitions.

Hypertrophy

A training goal aimed at increasing muscle size, typically programmed with intensities of $40\text{--}85\%$ 1RM and $6\text{--}12$ repetitions.

Strength

A training goal focused on increasing the maximal force a muscle can produce, typically utilizing heavy loads of $70\text{--}100\%$ 1RM and $1\text{--}12$ repetitions.

Power

A training goal focused on producing high force quickly, typically programmed with loads of $30\text{--}45\%$ 1RM (or less than $10\%$ bodyweight) at the fastest controllable tempo.

One-repetition maximum (1RM)

The greatest amount of load an individual can lift for exactly one repetition with proper technique.

Rate of perceived exertion (RPE)

A subjective scale (rated 1 to 10) used by an individual to rate how hard an activity or exercise feels.

Estimated Maximum Heart Rate (MHR)

An estimated ceiling for heart rate calculated using the formula: $\text{MHR} = 220 - \text{age}$.

Zone 1 (Low Intensity)

Cardiovascular training zone at $50\text{--}70\%$ of estimated MHR (RPE 3–4), characterized by light to moderate effort where short conversation can be maintained.

Zone 2 (Moderate Intensity)

Cardiovascular training zone at $70\text{--}80\%$ of estimated MHR (RPE 5–6), characterized by noticeably harder but still controlled breathing.

Zone 3 (High Intensity)

Cardiovascular training zone at $80\text{--}90\%$ of estimated MHR (RPE 7–8), characterized by vigorous effort where speaking is limited to short sentences.

Zone 4 (Maximum Intensity)

Cardiovascular training zone at $90\text{--}100\%$ of estimated MHR (RPE 9–10), representing very hard, near-maximal effort that cannot be sustained for long periods.

Adherence

The act of consistently continuing and sticking with an exercise program over time.