Principles of Program Design

This set of flashcards covers key vocabulary and concepts from the Principles of Program Design lecture, aiding in exam preparation.

1. Specificity

Body is better at practice if you train for stregnth, you get stronger, if you train endurance, endurance is better

2. Reversibility

gains made in fitness can be lost if training ceases.

3. Overload

placing demands on the body beyond its current capabilities to stimulate change.

4. Progression

training stress should gradually increase to elicit continued adaptation.

5. Diminishing returns

as one continues to train, the returns in performance improvements decrease.

(the more you train the harder it becomes to see big improvements, easrly gains are often much quicker)

Minimum effective training dosage

The least amount of exercise needed to produce the desired training effect.

Maximum tolerable dose

The maximum level of training that can be tolerated without negative effects.

Resistance Training (RT)

A form of exercise intended to improve strength and endurance

Adherence

The ability to stick with a given training program over time.

Moderate intensity aerobic PA

Physical activity performed at a level of exertion that raises the heart rate and is sustainable for extended periods.

Basal Metabolic Rate (BMR)

the energy required by the body to minimally function

(rate of energy expenditure)

Metabolic Equivalent (MET)

A unit that estimates the amount of oxygen used by the body during physical activity.

Rate of Perceived Exertion (RPE)

A scale used to measure the intensity of exercise based on how hard you feel you are workin

Heart rate reserve

The difference between resting heart rate and maximum heart rate; used to calculate exercise intensity.

Target heart rate

The heart rate at which an individual aims to exercise to gain fitness benefits.

Anaerobic zone

A level of exercise intensity where the body relies more on anaerobic energy systems.

Recovery heart rate

The rate at which the heart returns to resting levels after exercise.

Initial values

The fitness level of an individual prior to training; affects the rate of improvement.

Training stimulus

The specific challenge imposed upon the body during exercise that promotes adaptation.

Warm up sets

Initial sets performed to prepare the body for more intense work; aimed at increasing blood flow.

Working set

The primary set of an exercise aimed at eliciting a training stimulus.

Resting heart rate

The number of beats per minute when a person is at rest.

Sympathetic nervous system

The part of the autonomic nervous system that prepares the body for stress-related activities.

Parasympathetic nervous system

The part of the autonomic nervous system that promotes relaxation and recovery.

I6. ndividual variability

The differences in how individuals respond to training stimuli

Aerobic recommendations

Guidelines suggesting frequency and intensity of aerobic exercise for health benefits.

Diminishing returns recommendations for health

all muscle groups one per week, 150 minutes of moderate/intense aerobic activity, this can be done about 30 minutes 4-5 days

Vigorous activity for health

20-60 minutes, 3x a week

law of diminishing returns

a point at which the level of benefit gained is less than the amount of energy invested

Sleeping unhealthily

by sleeping 5 hours instead of 7.5, this reduced fat burn and increased muscle loss by 50-90%

sleeping healthy

lose more fat and gain more muscle

1 MET

3.5mL O2 x kg x min

Light MET

1.6-2.9

walking slowly around home, store or office

moderate MET

3.0-5.9

jogging, biking, or playing recreational sports

vigorous MET

greater than 6

MET activities such as running, intense cycling, or competitive sports.

Oxygen consumption and calorie burn

for every liter of oxygen consumed, 5 calories are burned

cons to METS

• obscure

• intensity is variable

  • not pragmatic in applied settings

METs used for

the volume of oxygen transported, delivered and consumed to the working muscle

Vo2

volume of oxygen consumed

Resting rate sympathetic nervous system

• responsible for body’s resting adn digesting response

  • decreased respiration, decreased HR, and increased digestion

Resting rate parasympathetic nervous system

• directs rapid, involuntary response to dangerous or stressful stimuli, fight or flight

• elevated HR, pupils dilate, respiratory rate increases, sweating

Nervous systems control on heart rate

• parasympatheti ccontrol. isbelow 110 bpm

• sympathetic control is above 110 bpm

HR perscription doctrine

HR increases. in a positive linear fashion to increase intensity of exercise

Surgery and HR

the adrenal glands produce epinephrine adn norepinephrine to regulate HR after surgery

Method to calcluate max hr

• HR Max= 220 - agre

• HR for 90 y/o, 220 - 90 = 130bpm

  • resting is 75 bpm

Heart Rate reserve 5 steps

1. find resting heart rate

2. find max heart rate

3. subtract resting from max

4. multiply by target intensity (decimals)

5. add resting heart rate

Calculate Heart Rate reserve for 50 bpm and 200 max

• HHR= HRmax - Hrest = 150

  • 200-50=150

• multiply HHR % of intensity

  • 150 × 0.5 = 75

• targeted HR (HRR x trainig %) + resting

  • 150 × 0.50 + 75 + 50 = 125 bpm

training zones for heart rate reserve

find the target HR for. a36 year old who wants to hit 70% of HRR

• resting 54

• 220 - 36 = 184

• HRR: 184 - 54 = 130 bpm

• HHR: 130 x .70 = 91

• + resting: 91 + 54 + 145 bpm

causes of variability for individual variability

• age

• health status

• genetics

  • initital fitness level

danger zone

absolutes in a sea of varibaility, one size fitall programs aren’t always good

individuals with low initial physical fitness

show greater relative % gains. and faster rate of improvement in response to exercise training than those of higher fitness levels

first 4-8 weeks of initial training program

are not gains, but nervous system induced, not muscle growth

during the first month of aerobic exercise progran vo2

vo2 max of a client with poor cardiorespiratory endurance may improve 12%

Intensity: Resistance activities. 3methods

• Rate of perceived exertion RPE

• % Max: percentage. ofmaximum

• Repititions in Reserve RIR

  • warm up sets, working set, stimulus to fatigue

Principles of Program Design

1. Specificity

2. Reversibility

3. Overload

4. Progression

5. Diminishing Returns

6. Individual Variability

7. Initial Values