Chapter 14: Purpose-Driven Training Model Study Guide

Comprehensive vocabulary flashcards covering the Purpose-Driven Training Model (PDTM), PPS framework, movement observation patterns, program design categories, training variables, and cardio zones from Chapter 14.

Purpose-Driven Training Model (PDTM)

A program-design framework that helps a trainer collect client information, select appropriate exercises, and choose training variables tailored to the individual rather than simply prescribing generic workouts.

PPS

An acronym representing Purpose, Preference, and Status—the three foundational elements that guide the entire PDTM program design process.

Purpose

What the client wants to achieve and the deeper personal reason why it matters to them, providing ongoing direction and motivation for training.

Preference

What the client enjoys or dislikes regarding exercises, equipment, structure versus variety, and their desired coaching style to make adherence realistic.

Status

A client's current activity level, fitness, movement readiness, joint limitations, tightness, or pain, which determines a safe starting point and how to progress.

General Health

A client-purpose category focused on moving better, feeling better, looking better, and enhancing overall well-being, mobility, and daily activity.

Muscle Gain

A client-purpose category focused on building muscle size by prioritizing training volume, compound and isolation exercises, and maintaining a calorie surplus of $200\text{--}500\,\text{kcal/day}$.

Weight Loss

A client-purpose category focused on reducing and maintaining body fat by elevating daily activity, using compound movements, and sustaining a calorie deficit of $200\text{--}500\,\text{kcal/day}$.

Performance

A client-purpose category focused on improving strength, ability, speed, agility, quickness, or movement skills specifically tailored to a sport, task, or event.

Movement Readiness

The standard of whether a client can perform fundamental movement patterns safely, efficiently, and comfortably before being progressed or loaded in regular programming.

Postural Control

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

Range of Motion (ROM)

A movement readiness standard assessing how far a joint or body part can move comfortably and appropriately through the path required for a specific pattern.

Pain-Free, Fluid Movement

A movement readiness standard requiring an exercise execution to be smooth, coordinated, and devoid of joint or muscular pain.

Vertical Push

A fundamental movement pattern characterized by pushing a load upward overhead, exemplified by the overhead press.

Horizontal Push

A fundamental movement pattern characterized by pushing forward or away from the chest, exemplified by the push-up or bench press.

Vertical Pull

A fundamental movement pattern characterized by pulling a load down toward the body from overhead, exemplified by the lat pulldown or pull-up.

Horizontal Pull

A fundamental movement pattern characterized by pulling a load toward the torso, exemplified by the seated row.

Hinge

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

Squat

A fundamental movement pattern characterized by simultaneous bending of both the hips and knees to lower and raise the body, exemplified by the bodyweight or goblet squat.

Lunge

A fundamental movement pattern characterized by using a split stance with one leg stepping or moving, exemplified by the reverse lunge or step-up.

Locomotion

A fundamental movement pattern characterized by traveling or moving from one place to another using the limbs, exemplified by walking.

Modality

The specific tool, apparatus, or equipment utilized to perform an exercise, such as barbells, dumbbells, cables, suspension trainers, or bodyweight.

Modifier

A variable deliberately adjusted to alter the demand or difficulty of an exercise, such as changing the range of motion, load, tempo, stance, grip, or stability.

SAID Principle

Specific Adaptations to Imposed Demands; the biological principle stating that the human body adapts specifically to the particular physical stresses and demands placed upon it.

Muscular Endurance

A training adaptation focused on the ability to repeatedly contract against resistance, typically programmed with intensities of $50\text{--}70\%$ 1RM, $2\text{--}3$ sets, and $12\text{--}25$ repetitions.

Hypertrophy

A training adaptation aimed at increasing muscle size, typically programmed with intensities of $40\text{--}85\%$ 1RM, $3\text{--}4$ sets, and $6\text{--}12$ repetitions.

Strength

A training adaptation focused on increasing the maximal force a muscle can generate, typically programmed with intensities of $70\text{--}100\%$ 1RM, $3\text{--}6$ sets, and $1\text{--}12$ repetitions.

Power

A training adaptation focused on producing high levels of force quickly, typically programmed with intensities of $30\text{--}45\%$ 1RM (or less than $10\%$ bodyweight), $3\text{--}6$ sets, and $1\text{--}10$ reps at the fastest controllable tempo.

1RM (One-Repetition Maximum)

The greatest amount of weight or external resistance an individual can lift for exactly one repetition with proper technique.

RPE (Rate of Perceived Exertion)

A subjective numerical scale (typically 1 to 10) representing how difficult or strenuous an activity feels to an individual.

Estimated Maximum Heart Rate (MHR)

An estimated physiological ceiling for heart rate calculated via the formula $220 - \text{age}$.

Zone 1 Cardio (Low)

A cardiovascular intensity zone corresponding to $50\text{--}70\%$ of estimated MHR (RPE $3\text{--}4$), characterized by light to moderate effort where short conversations can be held.

Zone 2 Cardio (Moderate)

A cardiovascular intensity zone corresponding to $70\text{--}80\%$ of estimated MHR (RPE $5\text{--}6$), characterized by noticeably harder but controlled breathing.

Zone 3 Cardio (High)

A cardiovascular intensity zone corresponding to $80\text{--}90\%$ of estimated MHR (RPE $7\text{--}8$), characterized by vigorous effort where speech is limited to short sentences.

Zone 4 Cardio (Maximum)

A cardiovascular intensity zone corresponding to $90\text{--}100\%$ of estimated MHR (RPE $9\text{--}10$), characterized by near-maximal effort that cannot be sustained for long durations.

Tempo

The prescribed speed or timing of the movement phases of an exercise, conventionally designated using a multi-digit notation indicating eccentric, isometric pause, concentric, and top pause durations.