SPE1FEP Foundations of Exercise Programming Final Exam Review

Comprehensive vocabulary definitions covering training principles, physiological systems, programming frameworks, and specialized population considerations derived from the SPE1FEP lecture.

Specificity

The training principle stating that the body adapts specifically to the kind of training performed, meaning training must match the desired outcome or goal.

Overload

The principle that the body must be challenged enough to adapt; a stimulus hard enough to stress the body, followed by recovery and adaptation.

Progression

The gradual increase of training challenge over time (via weight, reps, sets, complexity, range of motion, time, or frequency) once the body has adapted.

Individuality

The concept that different people respond differently to the same program based on age, training history, body size, sleep, stress, injury history, or recovery.

Variation

Changing training over time to prevent plateaus, manage fatigue, and keep the program appropriate; linked strongly to periodisation.

Reversibility

The principle that if the training stimulus is removed, fitness gains and adaptations are gradually lost ('use it or lose it').

FITT-VP

A framework for exercise prescription consisting of Frequency, Intensity, Time, Type, Volume, and Progression.

Warm-up Structure

A process that prepares the body and mind, typically moving from general activities (light cardio) to specific movements (explosive/neural prep and progressively heavier sets).

Strength

The ability to produce force, generally trained with heavier loads, lower reps, and longer rest periods.

Hypertrophy

The process of increasing muscle size, stimulated by sufficient total volume and repeated tension.

Muscular Endurance

The ability to repeat effort before fatiguing, typically trained using lighter loads, higher reps, and shorter rest.

Power

Force produced with speed ($\text{force} \times \text{velocity}$); trained with explosive intent, low reps, high quality, and enough rest to maintain speed.

Exercise Order

The sequence of exercises in a session, prioritized as: power first, compound lifts next, and assistance or isolation work (accessories) later.

Concentric Contraction

A muscular contraction where the muscle shortens while producing force, such as the initial lifting phase of a deadlift.

Eccentric Contraction

A muscular contraction where the muscle lengthens while producing force, such as lowering a bar back to the floor.

Validity

A testing quality where the test measures what it is intended to measure (e.g., a vertical jump for lower-body power).

Reliability

A testing quality where a test provides consistent results under the same conditions.

Continuous vs. Intermittent Tests

A continuous aerobic test runs without planned recovery breaks, while an intermittent test includes repeated bouts and recovery periods.

BMI (Body Mass Index)

A size screening measure calculated as body mass in kilograms divided by height in metres squared ($\text{BMI} = \frac{\text{mass (kg)}}{\text{height (m)}^2}$).

Skinfolds

A method used to estimate body fat percentage directly, considered better than BMI for tracking body composition changes.

Fat Loss Exercise Dose

Meaningful fat loss usually requires around $200$ to $300$ minutes of moderate-intensity exercise per week.

ATP-PC System

The energy system supporting very short, explosive efforts like jumps, short sprints, and heavy one-rep lifts.

Anaerobic Glycolysis

The energy system supporting short, hard, high-intensity efforts.

Aerobic System

The energy system supporting longer-duration, lower to moderate intensity efforts; it is the only system that can use fat as fuel.

Phosphocreatine Resynthesis

The process of refilling phosphocreatine stores, which occurs mainly aerobically through mitochondrial respiration ('explosive use, aerobic refill').

Static Stretching

Holding a joint position to improve flexibility; usually most useful after activity or in separate sessions.

Dynamic Stretching

Controlled movement through a range of motion; usually more useful before training or sport.

Ballistic Stretching

Bouncing or forceful movement into a range of motion; discouraged in pregnancy due to increased ligament laxity.

Speed

The ability to move quickly in a straight line.

Change of Direction (COD)

The ability to change direction when the movement is already planned (e.g., the 5-0-5 test).

Agility

Changing direction in response to a stimulus, requiring reaction and decision-making.

Resisted vs. Assisted Sprints

Resisted sprints improve horizontal force and acceleration; assisted sprints improve neuromuscular coordination and stride frequency.

Needs Analysis

Working out what a client needs by evaluating goals, demands, strengths, weaknesses, risks, and available time.

Periodisation

Planning training over time by organizing it into phases (General Prep, Specific Prep, Performance, Transition) to manage fatigue and progression.

Relaxin

A hormone associated with pregnancy that increases ligament laxity, making uncontrolled bouncing (ballistic stretching) or high-impact activities (skipping) less appropriate.

Sarcopenia

The age-related loss of muscle mass and muscle quality.

Osteoporosis

A condition characterized by lower bone density and higher fracture risk; bone requires load (resistance training) rather than buoyancy (hydrotherapy) for improvement.

Oestrogen

A hormone that protects bone by supporting formation and preventing breakdown; its drop during menopause increases osteoporosis risk.

Relative VO2

Oxygen consumption relative to body mass, expressed as $mL \times kg^{-1} \times min^{-1}$.

Absolute VO2

Total oxygen use by the body per minute, expressed as $L \times min^{-1}$; calculated as $\frac{\text{Relative VO}_2 \times \text{body mass (kg)}}{1000}$.

Kilojoule (kJ) Calculation

The chain to estimate energy expenditure: $\text{Absolute VO}_2 (L \times min^{-1}) \times 21 \times \text{time (minutes)}$.

Volume Load

The total work in a resistance session, calculated as $\text{repetitions} \times \text{weight}$.