ACE exam prep CPT DOMAIN II
program design and implementation11
Specificity of TRaining - ANSWERS-only the muscles that are trained will adapt and change in
response
SAID Principles - ANSWERS-Specific adaptations to imposed demands
Progressive overload - ANSWERS-increasing repetitions and adding resistance in 5% increments
FITT-VP - ANSWERS-Frequency, intensity, time, type, volume, progression
FIRST - ANSWERS-Frequency, intensity, repititions, sets, type
Microcycle - ANSWERS-smallest training cycle time frame in periodization program-- 2-4 weeks
in length & focuses on one type of workout variable in that phase
Mesocycle - ANSWERS-middle group of training cycle--combining these make up macrocycle-- 2-
6 mesocycles per year
Macrocycle - ANSWERS-6-12 months-- consists of micro&meso cycles
Multi-joint exercises - ANSWERS-two or more muscle groups and joints during exercise
ie: dead lifts, squats, bench press)
Single-joint exercise - ANSWERS-isolation muscle group involving one joint
, ie: bicep curls, knee extensions, leg curls
Unilateral - ANSWERS-exercises or movements involving one limb
Bilateral - ANSWERS-exercises or movements involving both limbs
HIIT - ANSWERS-alternative brief periods of high intensity followed by recovery periods--
benefits in shorter time-- include speed, endurance, recovery time, cardiovascular, insulin
sensitivity, fat burning & increase metabolism. 2-3 non consecutive days per week to avoid
injury
Steady state training - ANSWERS-activity without rest intervals-- low, mod, & high intensity
Circuit training - ANSWERS-several continuous exercises in a short period of time-- induces
metabolic and CV responses that could improve aerobic capacity-- strength building & muscular
endurance
Plyometric Training - ANSWERS-explosive exercises that target power development-- start with
quick stretch of fibers (eccentric phase) followed by fast shortening of the same fibers
(concentric phase)
super-set - ANSWERS-consecutive performance of two exercises either for the same or diff
muscle groups
olympic lifting - ANSWERS-total body resistance exercises that recruit most of the major muscle
groups-- most complex but most effective for increasing total-body power
ie: clean and jerk, overhead squats
program design and implementation11
Specificity of TRaining - ANSWERS-only the muscles that are trained will adapt and change in
response
SAID Principles - ANSWERS-Specific adaptations to imposed demands
Progressive overload - ANSWERS-increasing repetitions and adding resistance in 5% increments
FITT-VP - ANSWERS-Frequency, intensity, time, type, volume, progression
FIRST - ANSWERS-Frequency, intensity, repititions, sets, type
Microcycle - ANSWERS-smallest training cycle time frame in periodization program-- 2-4 weeks
in length & focuses on one type of workout variable in that phase
Mesocycle - ANSWERS-middle group of training cycle--combining these make up macrocycle-- 2-
6 mesocycles per year
Macrocycle - ANSWERS-6-12 months-- consists of micro&meso cycles
Multi-joint exercises - ANSWERS-two or more muscle groups and joints during exercise
ie: dead lifts, squats, bench press)
Single-joint exercise - ANSWERS-isolation muscle group involving one joint
, ie: bicep curls, knee extensions, leg curls
Unilateral - ANSWERS-exercises or movements involving one limb
Bilateral - ANSWERS-exercises or movements involving both limbs
HIIT - ANSWERS-alternative brief periods of high intensity followed by recovery periods--
benefits in shorter time-- include speed, endurance, recovery time, cardiovascular, insulin
sensitivity, fat burning & increase metabolism. 2-3 non consecutive days per week to avoid
injury
Steady state training - ANSWERS-activity without rest intervals-- low, mod, & high intensity
Circuit training - ANSWERS-several continuous exercises in a short period of time-- induces
metabolic and CV responses that could improve aerobic capacity-- strength building & muscular
endurance
Plyometric Training - ANSWERS-explosive exercises that target power development-- start with
quick stretch of fibers (eccentric phase) followed by fast shortening of the same fibers
(concentric phase)
super-set - ANSWERS-consecutive performance of two exercises either for the same or diff
muscle groups
olympic lifting - ANSWERS-total body resistance exercises that recruit most of the major muscle
groups-- most complex but most effective for increasing total-body power
ie: clean and jerk, overhead squats
