Program Design and Training Principles Flashcards

What is the recommended rest period for strength training (1–5 rep max efforts)?

Answer: 3–5 minutes

Heavy strength training requires 3–5 minutes of rest between sets to allow full ATP-PCr system recovery.

Which principle states that training benefits are lost when training stops?

Answer: Reversibility (detraining)

The principle of reversibility states that fitness adaptations diminish when the training stimulus is removed.

What does the SAID principle stand for?

Answer: Specific Adaptation to Imposed Demands

SAID stands for Specific Adaptation to Imposed Demands, meaning the body adapts specifically to the type of stress placed on it.

What is 1RM in resistance training?

Answer: One-repetition maximum — the most weight lifted for one full rep

1RM is the maximum amount of weight an individual can lift for exactly one repetition with proper form.

Which type of muscle action occurs when the muscle lengthens under tension?

Answer: Eccentric

Eccentric muscle action occurs when the muscle generates force while lengthening, such as lowering a weight during a bicep curl.

What training goal is best served by 3–4 sets of 8–12 repetitions at moderate intensity?

Answer: Hypertrophy (muscle size)

The 8–12 rep range at moderate load (67–85% 1RM) is the classic protocol for stimulating muscle hypertrophy.