ISSA PERSONAL TRAINER CHAPTER 9 - PRINCIPLES OF PROGRAM DESIGN

-Time under tension (TUT) is directly related to tempo.

- It refers to the amount of time a muscle is engaged, or under tension, in a set.

-The principle of specificity states that training must be specific to one's goals, as the adaptations they will see will be based on the type of training completed.

-All clients should begin with training that is right for their current fitness level.

-Exercise order refers to the order in which exercises are completed.

-High-intensity compound exercises—multi-joint movements that require multiple muscles or muscle groups such as squats, bench presses, Olympic lifts, box jumps, etc.—are made a priority before completing accessory exercises.

-For a fitness professional, it is imperative to help clients understand that the proper ROM or the proper form for an exercise can be specific to the individual

-In other words, proper ROM means the distance that a person can move through an exercise with coordination and timing and without pain.

-The alarm stage is the body's initial response to stress. Symptoms include fatigue, weakness, or soreness.

-Individuals will see gains in strength but mostly through neuromuscular changes. -This stage may last from two to three weeks.

-A training mesocycle lasts from three to nine weeks while the training microcycle is the shortest training cycle.

-It can be a single training session or, typically, a single week. -The method used to organize these training cycles will vary based on the individual and their training goals.

-Linear periodization progresses from low-intensity to high-intensity across the entire macrocycle, generally progressing from high repetitions of lighter resistance to low repetitions of higher resistance.

-Linear periodization is also known as traditional periodization.

-There are several methods of organization used by fitness professionals.

-Linear, reverse linear, undulating, block, and conjugated periodization are the current types discussed in the fitness industry.

The primary goals of periodization are as follows:

-Manage fatigue and reduce the possibility of overtraining -Improve readiness for competition or sports season -Help set and manage short-term and long-term goals

-A single maximum high jump would be defined as a high-intensity effort

-On the other hand, power walking is generally considered a low-intensity effort, even though power walking for an hour may be a challenging workout

-There are two forms of overtraining.

-One affects the sympathetic nervous system and the other the parasympathetic nervous system.

-Without adequate rest and recovery, clients may suffer from overreaching, overtraining, or, rarely, overtraining syndrome (OTS).

-Overreaching is a cumulative training effect in which stressors cause a short-term decrease in performance capacity.

-Overtraining takes this one step further, with a long-term decrease in performance capacity because of stress.

-Overtraining syndrome is a systemic response to excessive stress.

-Partial repetitions are an example of adjusting the range of motion in an exercise.

-Partial reps are repetitions of an exercise intentionally done with a reduced ROM.

-One week, for example, intensity is high, and volume is low.

-The next week, volume is high, and intensity is low.

-A set is the number of times an exercise or group of exercises (superset) is completed.

-The number of sets executed in a training session will be adjusted based on the client's training goals

-Each training outcome has an ideal range of sets for each exercise to promote the desired adaptation.

-The number of sets will also depend on the number of repetitions and relate closely to the workout time and, in many cases, intensity.

-The main takeaway for time under tension is that increasing TUT will also increase training volume and time.

-The table below shows the effect of tempo on TUT for a set and an entire training session.

-Foundational training encompasses the elements of flexibility, mobility, core, and balance training.

-These are foundational concepts that serve to prepare the body for movement.

-The tempo is the speed at which an exercise or movement pattern is executed.

-This includes the time spent on the eccentric, isometric, and concentric muscle actions

-An extension of the GAS is the stimulus-fatigue-recovery-adaptation principle.

-Training stimuli produce a general response based upon the level of intensity of the training stressor.

Complementary exercises would then balance the program and help prevent overtraining

...

Each client is different, but if a client experiences any one or more of the following signs and symptoms, it may mean that it is time to cut back on training

...

Exercise selection refers to the specific exercises executed in a workout session

...

For example, completing a biceps curl with a tempo of three-count eccentric (lowering), no isometric hold, one-count concentric (lift or contract), and no isometric hold would read as 3:0:1:0.

...

Progressive overload must be incremental to be effective.

...

TITLE

ACUTE VARIABLES OF FITNESS

The acute variables of a fitness program must be changed to prevent plateaus, overuse injuries, boredom, and burnout.

Also, modifying the variables changes the mode of exercise and the results realized

TITLE

BLOCK PERIODIZATION

TITLE

CAUSES OF OVERTRAINING

TITLE

Daily Undulating Periodization

TITLE

Exhaustion Stage

TITLE

LINEAR PERIODIZATION

TITLE

PRINCIPLE OF SPECIFICITY

TITLE

Resistance Stage

TITLE

SETS

SCREENSHOT

TABLE 9.1

SCREENSHOT

TABLE 9.10

EXERCISE ORDER:

The order in which exercises are completed within a training session.

PRINCIPLE OF VARIABILITY:

Training programs must include variations in intensity, duration, volume, and other aspects of practice.

SCREENSHOT

YABLE 9.12

TITLE

PERIODIZATION

TITLE

PRINCIPLE OF INDIVIDUAL DIFFERENCES OR DIMINISHING RETURNS

TITLE

PRINCIPLE OF PROGRESSIVE OVERLOAD

TITLE

PRINCIPLE OF REVERSIBILITY

TITLE

PRINCIPLE OF VARIABILITY

TITLE

PROGRAMMING WITH PERIODIZATION

LINEAR PERIODIZATION:

Progresses from low-intensity to high-intensity across the entire macrocycle.

The Five Rs—applies most often to resistance training

R - Repetitions: the number of times the range of motion is completed consecutively R - Rest: the time spent resting between repetitions or between sets R - Recovery: the time spent recovering between exercise sessions R - Resistance: the load (weight) used for an exercise R - Range of motion: the total amount of joint movement used during an exercise

TITLE

RANGE OF MOTION

TITLE

REPETITIONS

TITLE

REST

PARTIAL REPETITIONS:

Repetitions of an exercise intentionally done with a reduced range of motion.

TITLE

SAID PRINCIPLE

TITLE

SPEED, AGILITY, AND QUICKNESS (SAQ) TRAINING

TITLE

STRENGTH TRAINING

UNDULATING PERIODIZATION:

Short durations of hypertrophy training alternated with short durations of strength and power training

SAID PRINCIPLE:

Specific adaptations to imposed demands—stress on the human system, whether biomechanical or neurological, will require the body to adapt specifically to those demands

Hypertrophy program: three sets of 10 repetitions at 10RM (max weight that can be lifted 10 times) with a 90-second rest

Strength program: seven sets of 3 repetitions at 3RM (max weight that can be lifted 3 times) and three minutes of rest between sets

ACCESSORY EXERCISES:

Supplementary focused movements or exercises that strengthen synergist and supporting muscles to help a person better perform a primary movement

SCREENSHOT

TABLE 9.11

SCREENSHOT

TABLE 9.13

SCREENSHOT

TABLE 9.14

SCREENSHOT

TABLE 9.15

SCREENSHOT

TABLE 9.16

SCREENSHOT

TABLE 9.2

SCREENSHOT

TABLE 9.3

SCREENSHOT

TABLE 9.4

SCREENSHOT

TABLE 9.5

SCREENSHOT

TABLE 9.6

SCREENSHOT (4)

TABLE 9.7

SCREENSHOT

TABLE 9.8

SCREENSHOT

TABLE 9.9

TITLE

TEMPO

TITLE

THE PRINCIPLES OF FITNESS

TITLE

TIME

TITLE

TIME UNDER TENSION

TITLE

TRAINING CATEGORIES AND THE ELEMENTS OF A FITNESS PROGRAM

TITLE

TYPE

MOBILITY:

The ability of a joint to move freely through a given range of motion.

MUSCULAR ENDURANCE:

The ability of a muscle or group of muscles to continuously exert force against resistance over time

STRENGTH:

The amount of force that can be created by a muscle or group of muscles.

TIME UNDER TENSION (TUT):

The amount of time a muscle is engaged as a set, completed from start to finish

REST:

The amount of time spent in recovery between sets or repetitions

FOUNDATIONAL TRAINING:

The basic training elements of flexibility, balance, and core training.

PRINCIPLE OF PROGRESSIVE OVERLOAD:

The body must be forced to adapt to or overcome a stress greater than what is normally encountered.

STRENGTH TRAINING:

The category of training that includes resistance training for increased muscle mass and improved strength and muscular endurance

POWER:

The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.

ACUTE TRAINING VARIABLES:

The components that specify how an exercise or training program is performed.

PRINCIPLE OF INDIVIDUAL DIFFERENCES:

The concept that there is no one specific way to train every client due to the uniqueness of each person

PRINCIPLE OF SPECIFICITY:

The concept that training must be specific to an individual's goals, as the adaptations they will see will be based on the training completed.

STIMULUS-FATIGUE-RECOVERY-ADAPTATION PRINCIPLE:

The concept that training response is based on the stimulus intensity, and the greater the stimulus intensity is, the longer the recovery needed to produce the adaptations will be.

DETRAINING:

The diminishing of physical adaptations after two weeks or more of not training.

TIME:

The duration of an activity or training session.

INTENSITY:

The measurable amount of force or effort given to an activity or exercise often expressed as a percentage of effort compared to a person's maximum effort.

RANGE OF MOTION (ROM):

The measurement of movement around a specific joint or body part

REPETITIONS (REPS):

The number of times an exercise is completed within a set

SET:

The number of times an exercise or group of exercises is completed.

EXERCISE FREQUENCY:

The number of times training occurs within a specific period, or the number of times or how often an exercise is executed

TRAINING MACROCYCLE:

The overall training period, usually one year or more

Proper manipulation of these variables leads to achieving training goals in an optimal and efficient manner.

The possible muscular adaptations that occur due to training are increases in muscular endurance, hypertrophy, strength and power.

SUPERCOMPENSATION:

The post-training period during which the trained function/parameter has a higher performance capacity than it did before the training period.

However, program design is not as simple as creating workouts for each element and putting them together.

The principles of program design are fundamental propositions that serve as the foundation for effective fitness programming.

RECOVERY TIME:

The rest time allowed between training sessions

EXERCISE SELECTION:

The specific exercises executed in a workout session

TEMPO:

The speed at which an exercise or movement pattern is completed

PHASE POTENTIATION:

The strategic sequencing of programming categories to increase the potential of later training and increase long-term adaptive potential

FITNESS PROGRAM DESIGN:

The systematic development of a fitness program or process using assessments, the elements of fitness, periodization, and periodic reassessment.

TYPE:

The techniques, equipment, or methods used to complete an activity.

GENERAL ADAPTATION SYNDROME (GAS):

The three stages of adaptation the body goes through in response to stress—alarm, resistance, and exhaustion

TRAINING VOLUME:

The total amount of work performed, typically measured as Sets x Reps x Load (or intensity).

SPEED, AGILITY, AND QUICKNESS (SAQ) TRAINING:

The training category including reactive, ballistic, plyometric, and agility training.

On the other hand, a barbell back squat is the optimal choice if overall lower-body strength development is the goal.

The training goal should dictate exercise selection and how exercises are prioritized in exercise programming.

Exercise type refers to the techniques, equipment, or methods used to complete an activity.

This includes all modalities of exercise—cardio training, resistance training, flexibility, plyometrics, etc.

However, training effects will diminish if clients discontinue physical activity for two weeks or more.

This is known as detraining

A common misinterpretation of this terminology is that "high-intensity" means difficult and "low-intensity" means easy.

This is not necessarily the case. High intensity means a high amount of force or effort.

The increase in frequency will, in turn, increase the time spent performing an activity (assuming other variables remain constant), which drives endurance.

Those looking to add to the total weekly volume in their weight training routine may move from a weekly training frequency of three days per week to four days per week.

They are the most fundamental components of designing training programs, and they are essentially what drive the potential adaptations of the body.

To understand the principles of fitness, a fitness professional must first understand the acute training variables.

TITLE

UNDULATING PERIODIZATION

These principles outline the ways that training adaptations occur along with the variables within a fitness program.

Variety and creativity in exercise programming are dictated by these principles as well.

TITLE

Weekly Undulating Periodization

Tempo is written as

eccentric count : isometric hold count : concentric count : isometric hold count

Intensity is often expressed as a percentage of effort compared to the maximum effort

for example, 70 percent of one-repetition maximum (1RM) (the maximum load that can be moved for one repetition) or 70 percent of maximum heart rate.

The exercise type describes the equipment used as well

for example, alternating a client between a lying leg press and a back squat for a similar movement pattern performed a different way or using the elliptical trainer for cardiovascular training in one session and a stair mill in another.

Intraset muscle fatigue is the fatigue that occurs within a single set of an exercise

for example, one training day limits repetitions to 10, but during another training session, the repetitions continue until maximum fatigue is achieved with the same load.

Exercises that fill time or allow the prime movers to rest are most effective if they do not target the same prime mover

for example, performing a lying leg raise while allowing the arms to rest after a heavy biceps curl.

An individual training for an obstacle course event must train for the specific requirements of that race

grip strength, muscular endurance, mental toughness, and proprioception are examples of these requirements

Load is correlated to muscle fiber recruitment;

in other words, the greater the load, the greater the amount of muscle fiber recruitment necessary to move the load.

Each method divides the overall program into three periods:

macrocycle, mesocycle, and microcycle.

Endurance typically requires the use of the aerobic energy system with longer sessions;

resistance training sets and sessions may not take as long in total to be effective

For example, a progressing load within a training session might look like this:

traditional push up >> standing resistance band chest press >> barbell bench press

In many cases, resistance training is based on the time necessary to complete the selected exercise prescription,

while endurance and aerobic training are based on increasing the time spent doing aerobic activity to make the aerobic energy system more efficient.

-All periodized training should build from one cycle to the next, which is known as phase potentiation.

- Block periodization offers a general format for progression.

-The goal should always be to help clients reach their goals in the safest, most timely manner.

- In addition to the genetic differences between individuals, the fitness professional must consider lifestyle differences.

-Range of motion (ROM) is the amount of movement in a joint measured in degrees.

- In an exercise, particularly those in which multiple joints are moving, the range of motion will be the total movement of all primary joints involved, which adds up to the total distance the joint travels in a single repetition of the exercise.

-Stability is a major concept of biomechanics.

- It should always be a focus before mobility as it can help a client improve skeletal misalignments, muscular imbalances, and ideal movement patterns

-When used for athletic performance, SAQ training should follow the principle of specificity and relate to the movements of the athlete's sport.

- Keeping exercise selection specific and applicable will guarantee skill advancement with the appropriate manipulation of training variables

-This style of training addresses conditioning of all three energy systems, is a good choice for maximizing calorie burn, and trains the body to perform dynamic movements.

- Many of these dynamic movements would be power exercises and being plyometric in nature, would fall into the category of SAQ.

-Studies have shown that although recovery is an important part of the training equation, it is not always necessary to reach a state of full recovery before engaging in another workout session.

- The training schedule can take advantage of recovery timing to accelerate or enhance training adaptations.

-For example, training for a 200-meter dash is much different from training for a 10K or endurance event.

-A sprinter may vary resistance to gain speed by running up hills or stadium stairs to train type II muscle fibers, anaerobic muscular capacity, and the cardiovascular system for fast oxygen uptake and transport

-Methods of recovery will include restful sleep, sound nutrition, and low-intensity movement or active recovery practices that will promote blood flow and flexibility.

-Active recovery is low-intensity exercise or activity that can promote and accelerate muscular and metabolic recovery.

-The intensity of the set of an exercise performed will determine which energy system is dominant and, therefore, the amount of rest that is needed between sets.

-Additionally, to drive specific adaptations (strength or endurance), rest between sets must be taken into account and monitored to ensure the desired result.

-Put simply, the principle of reversibility means "use it or lose it." A sedentary client will see significant gains within the first few weeks of training due to neuromuscular facilitation.

-After a few more weeks, observable changes occur through physiological and structural adaptations

-Next, resistance bands can be added, then weights in the form of dumbbells, barbells, etc.

-Again, this progression of load can happen within a microcycle (single workout) or over a mesocycle based on the client's abilities and goals.

-A training macrocycle is typically one to four years long.

-Although, a macrocycle may be a shorter period. -For example, many popular training packages last 12 weeks. This represents a training program as a whole.

-The greater the workload, the more fatigue accumulates and the longer it takes for the body to completely recover and adapt.

-As the individual recovers from and adapts to the stimuli, fatigue dissipates, and preparedness and performance increase

-The need for recovery also applies between training sessions.

-As the intensity and volume of training sessions increases, the time needed to optimize recovery between sessions will also increase

-As load decreases, the exerciser may increase the tempo of the exercise along with their perceived intensity throughout a set.

-As the intensity increases, the rest needed will increase or decrease depending on the phase of training the exerciser is in and the desired adaptation.

-After continued exercise, the body will enter the resistance stage around four to six weeks.

-At this point, changes in the body include biochemical, mechanical, and structural. -Clients may experience improvements in muscle size and strength

Examples include the following:

-Daily body weight squats to improve the skill of performing the movement with good form -A daily flexibility routine to counteract sitting at a desk all day -Adding morning and evening walks to add to total daily activity

-Load is a term used specifically to describe the amount of resistance used (intensity) in a strength training exercise.

-During strength training, the type and amount of resistance will vary depending on the tool used.

-Periodized programs are designed to systematically develop fitness.

-Each cycle should build a level of fitness necessary to complete the next cycle so the program may progress

-The term repetitions (reps) describes the number of times an exercise is completed within a set.

-Each repetition contributes to muscle fatigue, muscle damage, and the physiological response during recovery

-This theory states that everyone has a set genetic limit to their potential.

-Eventually, the effort put into training, which initially lead to a great deal of result, will begin to yield less and less results.

-However, they do require a strength and mobility foundation before they can be implemented.

-Example exercises that can be used with both the general population and athletes include ball slams, squat jumps, ladder drills, and explosive push-ups.

-SAQ training is a category that not all clients will work through, or they may only use certain parts of it.

-For example, agility training is a functional aspect of any training program to improve balance and prevent falls and injury.

Whether within a single workout or over the course of a few weeks, the elements of fitness can be divided into four training categories:

-Foundational training -Strength training -Metabolic training -Speed, agility, and quickness training

In many cases, training progresses through the following training categories:

-Foundational training: elements of flexibility, mobility, core, and balance training -Strength training: resistance training that includes both body weight and loaded activity -Metabolic training: aerobic and anaerobic energy system training including cardiovascular exercise and intervals -Speed, Agility, and Quickness (SAQ) training: elements of agility and plyometric training

-Exercise frequency describes the number of times training occurs within a specific period.

-Frequency can also apply to the number of times or how often a specific exercise is performed.

-Everyone is different, Individuals within the same family—even twins—have a different genetic blueprint, cellular proteins, and gene expressions.

-Genetics influences everything from body size and shape, chronic health conditions, muscle fiber type, recovery time, and propensity for injury

-Low-intensity activity, such as steady-state cardiovascular training, can elicit aerobic adaptations with longer-duration sessions.

-High-intensity efforts can be associated with muscular strength and power adaptations.

-Intensity is the measurable amount of force or effort given to an activity or exercise.

-High-intensity is often associated with higher anaerobic energy demand, while lower intensity is associated with aerobic energy demand

-If a training stimulus is intense enough, fitness will decrease for a brief time.

-However, the body then goes through a period of supercompensation, where the trained function has a higher performance capacity than the baseline.

-Generally, as the number of sets decreases, the number of individual exercises in a workout will increase.

-In the same manner, as the number of repetitions increases, the load used will likely decrease

However, there are several theories, some of which include the following causes or contributing factors:

-Low glycogen: low stores of glycogen cause fatigue and a decline in performance. -Cumulative microtrauma: repeated stress on muscles, bones, tendons, and nerves causes cellular damage that can get worse over time. -Decreased glutamine: immune dysfunction increases sensitivity to infection, which could be caused by decreased glutamine. -Oxidative stress: when the body is unable to fight free radicals caused by exercise, muscle damage and fatigue result. -Autonomic nervous system stress symptoms of OTS often occur when the parasympathetic nervous system works overtime. -Hypothalamic causes: symptoms of overtraining syndrome may result if the hypothalamus or hormonal axes are not working properly. -Cytokine release: inflammation and cytokine release can cause many symptoms of OTS.

-Volume and intensity vary from week to week.

-Mesocycles last about 14 days, and three or four different workouts are staggered throughout

-The body adapts specifically to the stress placed upon it, and each sport or activity has its unique mix of physical requirements.

-Performance is dependent upon the body adapting to those specific demands and becoming stronger, faster, leaner, or more powerful

This applies not only to resistance training but also to various exercise methods and variables:

-Range of motion: progress is made by lifting the same load with a slightly increased degree of range of motion in the joints involved—for example, squatting a few inches lower than before. -Training volume: altering training volume allows a person to lift the same load for more repetitions or perform more sets with the same load and number of repetitions -Intensity: increasing intensity means increasing the load or lifting the same load with greater speed and acceleration. -Training density: training density is the amount of work done in a specified amount of time. Rest times can be manipulated so that more work is done in the same amount of time or so that the same amount of work is completed in less time. For instance, a fitness professional can prescribe a circuit of five exercises to be completed as many times as possible within a 30-minute window. This is also known as "as many reps as possible," or AMRAP. -Frequency: increasing frequency means doing the same amount of work more often during a given period of time (e.g., a week).

-Strength training is a category that includes resistance training.

-Resistance can include body weight as well as tools such as dumbbells, kettlebells, barbells, and resistance bands to build strength, increase muscle mass, and improve muscular endurance.

-The SAID Principle reinforces the principle of specificity.

-SAID is an acronym that stands for specific adaptations to imposed demands.

-As with all other acute training variables, the tempo of an exercise should be aligned with the training goal.

-Slower tempos can be used for practicing exercise technique or for creating programming that increases the total time in each set

Training progressions typically progress as follows:

-Stable -> unstable -Static -> dynamic -Unloaded -> loaded -Slow -> fast -Simple -> complex

-The exhaustion stage may happen at any time in GAS.

-Symptoms in this stage mimic those of the alarm stage, but without adequate rest or recovery, the client may experience burnout, overtraining, injury, or illness.

-Done this way, the high-intensity compound exercises can be given the full focus and energy they require at the beginning of the workout.

-The accessory exercises, which require less energy are done later in the workout.

-These elements are also ideal parts of a dynamic warm-up and are easy to incorporate into every training session, regardless of how developed a training program has become.

-The difficulty or intensity of the elements will likely progress as the client's program advances—for example, starting with a basic forearm plank for 30 seconds as part of core training.

-This category typically uses high-intensity intervals to train both the aerobic and anaerobic energy systems.

-The exercise choices can be traditional cardiorespiratory exercises, such as using a treadmill or elliptical, or compound resistance training movements.

-And genes at least partially determine the degree to which a client will see results and how quickly a client will see results from their program.

-The principle of individual differences states that there is no one specific way to train every individual.

-Rest is the amount of time spent in recovery between sets. When considering the time between training sessions, rest is also referred to as recovery time.

-The rest periods are important not only for cardiovascular recovery but also for metabolic (energy system) recovery.

-Metabolic training is geared toward the training of both the aerobic and anaerobic energy systems.

-The technical definition of metabolic training is any exercise that helps to improve the performance of the energy systems.

-These would be done with a relatively fast tempo and little to no rest.

-The total volume would depend on the goal and fitness level of the individual.

-Following a strict undulating model, volume and intensity remain within a set range, and exercises are consistent.

-The variables of resistance, sets, and repetitions change throughout.

A fitness program must work through the following elements:

-The warm-up -Flexibility training -Core training -Balance training -Reactive training -Resistance training -Cardiorespiratory training -The cooldown

-The speed at which the elements of SAQ training must occur to be effective will increase the heart rate, elicit higher calorie burn, and challenge the metabolic systems on the basis of duration.

-Therefore, these elements can be used for metabolic training and high-intensity intervals.

-The principles of fitness outline the ways that training adaptations occur as well as the variables within a fitness program.

-These science-based principles should be the basis for the programming decisions a trainer makes when creating fitness programs and selecting exercises and acute variables for each individual client

-Following the principle of progression, a trainer may have an unconditioned client begin resistance training with simple body weight exercises.

-This creates the opportunity to correct improper movement patterns and begin to improve neuromuscular efficiencies before adding load.

-The general adaptation syndrome (GAS), first discussed in the 1930s, states that the body goes through three stages of adaptation in response to stress.

-This idea is the reason periodization is used in training

-For fitness to progress, the body must be forced to adapt to or overcome a stress greater than what is normally encountered.

-This is known as the principle of progressive overload.

-The specificity of training will be metabolic, muscle fiber-specific, mechanical, or neuromuscular.

-This means if someone is working to improve their aerobic capacity for endurance, their training should focus on type I muscle fibers and the aerobic energy system.

-Another consideration regarding tempo is the time it takes a client to learn new movements.

-To successfully learn a new movement or exercise, the client should start by using slow tempos

-Another principle is the principle of variability.

-Training programs must include variations in intensity, duration, volume, and other aspects of practice

-Undulating periodization follows an alternating pattern.

-Training volume and intensity roll through a program and may change either daily or weekly

They include the following variables:

-Type -Exercise selection -Exercise order -Intensity -Sets -Repetitions -Frequency -Range of Motion -Time -Tempo -Time under tension -Rest

-The training variables of tempo, repetitions, volume, rest, and time under tension (TUT) are of great focus during resistance training.

-Using the desired adaptation, hundreds of variable combinations can be made. The tempo of resistance exercise affects the volume and TUT most closely.

-With each new workout, the trainer can increase the acute variable of time spent in the plank.

-When the desired maximum time is achieved, the type of plank can be altered to make it more challenging.

In this model, eventually the client will reach 100 percent of their maximum strength.

-When this happens, the individual will only perform one maximal lift per set or a 1RM. -Linear periodization is more effective when used over a mesocycle.

Symptoms of overtraining may include

-physical performance decline even as training continues; -change in appetite; -weight loss; -sleep disturbances; -elevated resting heart rate; -elevated resting body temperature; -muscle cramps; -irritability, restlessness, excitability, anxiousness; -loss of motivation and vigor in training; -lack of mental concentration and focus; and -lack of appreciation for normally enjoyable things.

-These include dietary and training preferences, previous and current medical conditions, sex, motivation, and past experiences.

-the concept of diminishing returns suggests that clients will eventually hit a ceiling in their fitness performance.

There are a few reasons partial reps may be used, including:

-working around a part of the ROM that is dysfunctional or uncomfortable, -maximizing overload of a particular muscle within a movement, and -prioritizing the weakest points in a range of motion to strengthen the movement as a whole

To periodize a training program means to break it into different phases, each of which is designed to elicit specific physiological adaptations.

.,.

As time progresses, training volume decreases while intensity increases, and exercise selection remains constant.

..

But it's important to note that the detraining effects can be reversed when training is resumed.

..

During a block-periodized program, each mesocycle has a specific purpose

..

Each variable can change based on the ability of the exerciser, the stage of training, and the goals of training.

..

Faster tempos allow for training fast, explosive muscular contractions.

..

However, not all clients will progress to later phases such as power or plyometrics

..

Scientists have not yet determined the cause of overtraining syndrome.

..

Slower tempos will increase the time spent per repetition and, thus, per set.

..

The acute training variables are modified on the basis of the client's abilities, desired training outcomes, and progress through their training program

..

The three stages of stress adaptation are the alarm stage, resistance, and exhaustion.

..

The time is the duration of an activity or training session. The overall duration of an exercise bout is, again, tied to the desired training outcome.

..

They can be varied within a training program to induce or avoid intraset muscle fatigue

..

This resistance can come from free weights, bands, cables, machines, and body weight.

..

This will help the participant gain competence and confidence in their ability to perform the movement safely and effectively.

..

Those seeking the adaptation of endurance may shorten rest periods, while those seeking power may increase the rest period.

..

Volume and intensity change from day to day during the microcycle

..

-This method was developed to prevent the neural fatigue experienced when training at a high intensity.

...

An endurance athlete will vary the duration of their workouts to improve muscular endurance and aerobic cardiovascular capacity

...

Hence the importance of the assessment process with a focus on identifying movement and muscular dysfunctions.

...

It is generally more beneficial for promoting and accelerating recovery from higher-intensity activities.

...

Other reasons for adding frequency to a workout or specific exercise could be when the goal is improving skill, increasing or maintaining flexibility, or simply increasing total daily activity

...

Put simply, to increase biceps strength, a client must lift a resistance greater than one they are unaccustomed to for an adaptation to occur

...

The more the individual is exposed to a stimulus with proper recovery, the better the body will adapt.

...

The progressions of a training protocol provide a flexible outline a trainer can use to create client workout programs

...

They will help increase core strength and improve the stability of the shoulder during both pushing and pulling movements.

...

This means that a single maximum high jump is the more intense activity, but power walking may, in fact, be the more challenging workout overall.

...

it makes sense to do the exercises that require the most effort and control first and save the less intense exercises for the end of a training session.

...

Fitness program design is defined as the systematic development of a fitness program or process using assessments, the elements of fitness, periodization, and periodic reassessment.

....

LEARNING OBJECTIVES

1 | List and describe the most common acute training variables in fitness. 2 | Describe each of the primary principles of program design and how a fitness professional uses them to create exercise programming. 3 | Describe the common types of exercise periodization. 4 | Define overreaching and overtraining in exercise and fitness. 5 | Define the elements of an effective fitness program.

TRAINING DENSITY:

A combination of volume and time equaling the total volume of work in a specific amount of time.

DIMINISHING RETURNS:

A concept stating that everyone has a set genetic limit to their potential, and, eventually, the effort put into training will no longer produce the same results

BALLISTIC TRAINING:

A form of power training involving throwing weights or jumping with weights to improve explosive power.

OVERTRAINING SYNDROME (OTS):

A maladapted response to excessive exercise without adequate rest, resulting in perturbations of multiple body systems (neural, endocrine, and immune) coupled with mood changes.

TRAINING MICROCYCLE:

A one-week-long cycle of training sessions, or a single session.

ONE-REPETITION MAX (1RM):

A single maximum-strength repetition with maximum load.

METABOLIC TRAINING:

A style of training that typically uses high-intensity intervals to train both the aerobic and anaerobic energy systems

LOAD:

A term used to describe the amount of resistance used in a strength training exercise

TRAINING MESOCYCLE:

A training phase in the annual training plan made up of three to nine microcycles.

TITLE

Alarm Stage

OVERTRAINING:

An accumulation of training or non-training stress resulting in a long-term decrease in performance capacity.

OVERREACHING:

An accumulation of training or non-training stress resulting in a short-term decrease in performance capacity.

HYPERTROPHY:

An increase in muscular size as an adaptation to exercise.

PERIODIZATION:

An organized approach to training involving progressive cycling of various aspects of a training program during a specific time.

PRINCIPLE OF REVERSIBILITY:

Clients lose the effects of training after they stop working out.

TITLE

EXERCISE ORDER

TITLE

EXERCISE SELECTION

FITT Principle—applies most often to cardiovascular training

F - Frequency: number of times a cardiovascular exercise is performed (per week) I - Intensity: the amount of effort expended during the activity (level, speed, incline) T - Type: the type of cardiovascular exercise completed (bike, treadmill, stair mill) T - Time: the duration of the activity

SCREENSHOT

FIGURE 9.2

TITLE

FOUNDATIONAL TRAINING

TITLE

FREQUENCY

As fitness develops, they may progress to advanced exercises or exercise techniques.

For example, a client training for a marathon must incorporate running into their training program, and, ideally, running is the main component of the program

Accessory exercises are additional, focused movements that strengthen synergist and supporting muscles to help a person better perform a primary movement.

For example, during a workout focused on the pulling muscles of the back, core training and exercises for shoulder stabilization should be completed after the main movements

In many programs, this is one of the most important training variables to adjust to ensure optimal adaptation.

For example, in a strength training program, a hip thrust will be more effective for glute muscle activation than a barbell back squat.

The variables may also affect each other as they are modified.

For example, the number of sets or repetitions can vary within a workout.

This variable is linked to the desired training outcome.

For example, those looking for improved cardiovascular endurance (distance runners or swimmers) may increase the frequency of training sessions each week to force this adaptation

PRINCIPLES OF PROGRAM DESIGN:

Fundamental propositions to serve as the foundation for effective fitness programming.

TITLE

GENERAL ADAPTATION SYNDROME

BLOCK PERIODIZATION:

Highly concentrated, specialized workloads focused on achieving maximum adaptation

Many clients, especially deconditioned clients, may experience some of the following symptoms as part of developing fitness.

However, fitness follows fatigue, which drives adaptation. When symptoms are chronic or long-lasting, then overtraining may be occurring.

For well-conditioned clients, very intense training may cause severe fatigue.

However, periodizing the program means planning for these intense cycles and then for rest and recovery to prevent overtraining

TITLE

INTENSITY

Each of the principles considers the acute training variables.

In fitness, acute training variables detail how an exercise is performed

ACTIVE RECOVERY:

Low-intensity exercise or activity that can promote and accelerate muscular and metabolic recovery

TITLE

METABOLIC TRAINING

COMPOUND EXERCISES:

Multi-joint exercises that require the use of multiple muscles or muscle groups.

INTRASET MUSCLE FATIGUE:

Muscle fatigue that occurs within a single set of an exercise

TITLE

OVERREACHING AND OVERTRAINING

TITLE

OVERTRAINING SIGNS AND SYMPTOMS