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Public flashcard set
Fitness: Program Design
How trainers periodize work.
fitness personal-training nasm
Flashcards
Acute variables
Sets, reps, load, rest, tempo.
Periodization
Planned variation of training.
Linear periodization
Intensity up, volume down over time.
Undulating periodization
Frequent variation within week/mesocycle.
Mesocycle
Medium training block (weeks).
Microcycle
Short cycle (often a week).
Macrocycle
Long-term annual plan.
Warm-up structure
General → specific activation.
Exercise order
Power/strength compounds before isolation often.
Split routine
Body parts/movements across days.
Full-body routine
Train most patterns each session.
Recovery days
Schedule rest or active recovery.
Adherence
Program only works if client follows it.