Principles of Program Design

This set of flashcards covers essential vocabulary and principles related to program design, fitness training, and health recommendations.

Diminishing Returns

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

Productive phase of DR

start of every unit of input leads to the productive gains

Diminishing returns of DR

upon hitting the point of diminishing returns, every additional input will give you slower gain in output

Negative returns

if you reach this phase adding more will actually decreases total output

law of diminishng returns

level of benefit gained is less than the amound of energy invested

1 MET=

3.5 mL O2 x kg x min

Calculate MET for a 110 lb women who ran at 10METs for 60 minutes, include the caloric burn

105 L O2 and 525 calories burnt

Basal Metabolic Rate (BMR)

The rate of energy expenditure by the body at rest in a neutrally temperate environment

Metabolic Equivalent (MET)

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

light MET

1.6-2.9

Moderate MET

3-5.9

VIgorous MET

greater than or equal to 6

ACSM recommendation for health Moderate intensity

• moderate intensity aerobic physical activity for 150 min/week

• 30 minutes a day 5 times a week

oxygen consumption and calories burned

every liter of oxygen consumed is 5 calories burned

METS used for

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

Rate of Perceived Exertion (RPE)

A scale used to measure the intensity of exercise based on how hard you feel your body is working.

RPE

• good way to understand intensity

• rate of whole body physcian strain during exercise 

anaerobic zone

fuel used to power exercising is changing metabolically

moderate intensity

exercise performed an RPE 11-12

sympathetic nervous system

• directs rapid, involuntary response

• fight or flight

• increased heart rate, and sweating

• above 110 bpm

parasympathetic nervous system

• resting and digesting response

• decreased respiration, decreased Heart Rate and increased digestion

• below110 bpm is sympathetic control

Heart rate regulation post op

adrenal glands produce epinephrine and norepinephrine

MAX HR calculation

220-age

Heart Rate Reserve (HRR)

The difference between your maximum heart rate and resting heart rate, used for calculating target heart rates

HRR in 5 steps

1. find resting heart rate

2. find max heart rate

3. subtract resting from max

4. multiple by target intensity

5. add resting heart rate

training zones

Individual Variability

The concept that each person's response to training stimuli can differ based on various factors like age, genetics, and initial fitness.

causes of variability

• age

• health status

• genetics

• initial fitness level 

first 4-8 weeks of training programs

most gains are nervous system induced, not muscle growth

during first month of an aerobic traning program, vo2`

client with poor cardiorespiratory endurance may improve 12%

Adherence

The commitment to a training program over time, which is crucial for long-term health benefits.

Vigorous Activity Recommendations

20-60 minutes of vigorous exercise at least 3 times a week for health.

Moderate Intensity Recommendations

At least 150 minutes of moderate-intensity aerobic activity per week for health.

Frequency Recommendations for Resistance Training

All muscle groups should be trained at least once per week for health benefits.

All or Nothing Thinking

The mindset that discourages small amounts of exercise when a complete workout isn't possible.

Recommended number of reps for strength (back in the day)

• maximum force

• 4-8 RM, 3 sets, rest greater than 3 minutes

Recommended number of reps for short term intermediate endurance (back in the day)

• brief 2-3 minutes persistence with heavy load

• 15-25 RM, 3 sets, rest 1-3 minute

Recommended number reps for anaerobic endurance (back in day)

• persistence with intermediate load

• 30-50 RM, 2 sets, under minute rest

Recommended number of reps for endurance (back in day)

• persistence with lighter load

• over 100 RM, 1 set

Upper repetition range (actual recommendation)

• muscle growth is compromised when reps are very high (> 40 rep set)

• load needs to be adjusted to keep reps in a certain indidiviualized range

Repetition Techniques

• training to failure

• training to technical failure

training to failure

the set is complete when muscles stop contracting

training to technical failure

set is complete when another rep can’t be completed without breaking desired form

What level of METs is someone whroking at with a 42 Vo2

• 12 METs

• 43/3.5

How many METs is a vo2 of 21 mL

• 6 METs

• 21/3.5

If someone one is working at 12 METs what is their Vo2?

42

Nascent

Just beginning

Mercurial

volatile

ambivalent

uncertian

robust

strong

ostentatious

showy

transgressiive

disobey

superfluousnt

redunant, unecessary