Resistance Training Program Design: Progression Strategies

These flashcards cover key vocabulary and concepts related to resistance training and progression strategies discussed in the lecture.

Progressive Overload

The gradual increase of stress placed upon the body during exercise to continue adaptation.

Intensity

The degree of effort or challenge during a workout, often measured by weight or resistance.

Volume

The total amount of weight lifted in a training session, typically calculated as sets times repetitions times weight.

Frequency

How often an individual trains within a given timeframe, such as weekly workouts.

2-for-2 Rule

A guideline for progression that states to increase weight when an athlete can perform two additional reps on the last set for two consecutive workouts.

Double Progression

A method of progression where both load and repetitions are increased over successive weeks.

Adjusted effect

The statistical measure of change due to intervention, accounting for variability.

Repetition maximum (RM)

The maximum amount of weight one can lift for a specified number of repetitions.

Countermovement Jump (CMJ)

A vertical jump that begins with a downward movement, used to measure explosive power.

Leg Segmental Lean Mass (LSLM)

The amount of muscle mass in the legs, measured in kilograms or pounds.

Vastus Lateralis (VL)

A muscle located on the thigh, part of the quadriceps group.

Absolute load increase

A fixed increase in weight lifted, regardless of the percentage of the 1RM.

Relative load increase

A percentage increase in weight lifted, typically ranging from 2.5% to 10%.

Volume-load

The total workload of a training session, calculated as weight lifted multiplied by the total repetitions.

Training Program

A structured plan that outlines exercises, durations, and intensities to achieve specific fitness goals.

Strength

The ability of a muscle to exert force against resistance.

Hypertrophy

The increase in muscle size and cross-sectional area resulting from resistance training.

Endurance

The ability to sustain prolonged physical activity.

Body Composition

The proportions of fat and non-fat mass in the body.

Initial Weekly Load

The baseline amount of weight lifted in the first week of a training program.

Load Increments

The standardized amount by which the weight is increased between training sessions.

Training Adaptation

The body's physiological adjustment to increased physical demands.

Repetition Range

The number of repetitions performed in a given set, often stated as a range (e.g., 8-12 reps).

Fitness Qualities

Different aspects of fitness, such as strength, endurance, flexibility, and body composition.

Gradual Increase

A systematic approach to increasing training demands over time.

Training Variables

The elements of a training program that can be manipulated, such as volume, intensity, and frequency.

How to Implement Progressive Overload

By altering training program variables such as intensity, volume, and frequency.

Weekly Adjustment

The practice of modifying training parameters each week to ensure continued progress.

Monitoring Progress

The continuous assessment of an individual’s performance and adaptation to training.

Session Frequency Note

It's not necessary to increase load or volume every week; variation is acceptable.

Strength Performance Measures

Quantifiable outputs from exercises that indicate strength levels.

Sample Weekly Load Plan

An example of incrementally increasing weights and repetitions in a training program.

Target Repetitions

The desired number of repetitions to be completed for a particular set.

Statistical Significance

The probability that an observed difference is not due to chance.

Fitness Program Design

The process of creating a structured approach to improve an individual’s fitness.

Overall Adaptation Goals

Objectives aimed at enhancing physical capabilities through training.

Resistance Training Elements

Factors involved in resistance training, including load, sets, and repetitions.