Week 1 - revision of principles

A set of vocabulary flashcards covering the foundational principles of exercise training, program design variables, and planning cycles as taught by A/Prof Dale Chapman.

Endless Stress-Recovery-Adaptation Loop

A cycle where training induces stress as a stimulus, nutrition and sleep act as recovery to achieve homeostasis, and the body develops adaptations to be better prepared to face the stress again.

Specificity

Training in a specific manner to produce a specific adaptation or training outcome.

SAID Principle

An acronym standing for Specific Adaptation to Imposed Demands, meaning the demand placed on the body determines the adaptation.

Variation

A systematic process of altering $1+$ program variable(s) over time, achieved through periodisation, to keep the training stimulus challenging.

Overload

Assigning a training regime of greater intensity than an individual is accustomed to by increasing weights, frequency, exercises, or repetitions, or by decreasing rest.

Progression

Increasing training intensity or technical difficulty over time, such as moving from a Front Squat to a Clean, to promote long-term benefits.

Intensity

The effort with which a repetition is executed, measured by resistance $\text{(\%RM)}$, power output, or muscle recruitment level.

Exercise Order

The sequence in which exercises are performed, which may prioritize large muscle groups over small ones or high skill over low skill.

Volume

The amount of work performed in a session or time period, defined as $sets \times reps \times load$.

Repetition

The execution of a specific work-load assignment or movement technique.

Set

A group of repetitions and rest intervals.

Exercise (or work) interval

The duration or distance over which a repetition is executed.

Frequency

The number of training sessions performed in a given time period such as a day or a week.

Recovery (or rest) interval

The time period between individual repetitions and sets.

Macrocycles

The long-term planning phase of a training plan timeline.

Mesocycles

The medium-term planning phase of a training plan timeline.

Microcycles

The short-term planning phase of a training plan timeline, such as a resistance training or speed and agility session.