Anaerobic Exercise Prescription

Question 1

Athlete is trained in a specific manner to…

Answer 1

Produce a specific adaptation or training outcome

Question 2

Overload

Answer 2

Assigning a workout or training regime that is greater than the athlete is used to

Question 3

Ways to increase overload (4)

Answer 3

Increasing frequency, adding exercises or sets, complex over simple exercises, decreasing rest period length

Question 4

Progression

Answer 4

Promotes long term benefits

Question 5

Step 1

Answer 5

Needs analysis

Question 6

Needs analysis includes (2)

Answer 6

Evaluation of the sport, assessment of the athlete

Question 7

Evaluation of sport allows specific program design, such as (3)

Answer 7

Movement analysis, physiological analysis, injury analysis

Question 8

Assessment of athlete determines

Answer 8

Training status, variety of tests, evaluating results, determining goals

Question 9

Step 2

Answer 9

Exercise selection

Question 10

Core exercise (3)

Answer 10

Large muscle areas, multi joint, receive priority

Question 11

Assistance exercises (3)

Answer 11

Smaller muscle areas, single joint, less important to improvingsportperformance

Question 12

Structural exercises

Answer 12

Core exercises that emphasize spinal loading

Question 13

Movement analysis of sport makes use of

Answer 13

SAID principle to insure positive transfer

Question 14

Step 3

Answer 14

Training frequency

Question 15

Training status and frequency

Answer 15

Beginner 2-3 intermediate 3-4 advanced 4-7

Question 16

Step 4

Answer 16

Exercise order

Question 17

Exercise order is based on

Answer 17

How one exercise affects the quality of effort or technique of another exercise

Question 18

Proper order would be

Answer 18

Power, other core, assistance. Reverse is pre exhaustion

Question 19

Ways for athletes to recover between exercises (2)

Answer 19

Alternate upper and lower, alternate push pull

Question 20

Superset

Answer 20

Two exercises with little to no rest and two opposing muscles

Question 21

Compound set

Answer 21

Two exercises with the same muscles

Question 22

Step 5

Answer 22

Training load and repetitions

Question 23

Load is

Answer 23

Amount of weight assigned to exercise set. The most critical aspect of resistance training program

Question 24

Mechanical work

Answer 24

Product of force and displacement

Question 25

Relationship between load and reps

Answer 25

They are inversely related

Question 26

One training goal automatically implies...

Answer 26

The use of one specific load and rep range

Question 27

Load commonly described as

Answer 27

Certain percentage of 1RM

Question 28

Steps for testing 1 RM

Answer 28

Warm up 5-10 reps, min rest, 10-20 lbs, 2 min rest, 10-20 lbs, 2-4 min rest, 10-20 lbs, 1 RM

Question 29

Heavy loads for

Answer 29

Strength and power

Question 30

Moderate loads for

Answer 30

Hypertrophy

Question 31

Light loads for

Answer 31

Endurance

Question 32

Training goal is attained when

Answer 32

An athlete lifts a load of a certain percentage of the 1 RM for a specific number of reps

Question 33

The greater the amount of concentric muscular force generated,

Answer 33

The slower the muscle shortening and corresponding movement velocity

Question 34

Strength. Load and goal reps

Answer 34

>85% < 6

Question 35

Power. Load and goal reps

Answer 35

Single. 80-90% 1-2 | Multiple. 75-85% 3-5

Question 36

Hypertrophy. Load and goal reps

Answer 36

67-85% 6-12

Question 37

Endurance. Load and goal reps

Answer 37

12

Question 38

Varying training load

Answer 38

Loads are reduced to provide recovery, but maintain frequency and volume 80% of load lifted I heavy is used for light day but same reps 90% of load lifted heavy is used for medium day but same reps

Question 39

Varying training load examples

Answer 39

Two days a week with one heavy one light | Upper lower split with two heavy two light

Question 40

2 for 2 rule

Answer 40

If the athlete can perform 2 or more reps over the goal for a given exercise in the last set in 2 consecutive workouts, add weight for next session

Question 41

Quantity of load increase

Answer 41

Varies but 2.5% to 10% are good guidelines

Question 42

Step 6

Answer 42

Volume

Question 43

Volume relates to

Answer 43

Total amount of weight lifted in a training session

Question 44

Repetition volume

Answer 44

Total number of reps in a session

Question 45

Load volume

Answer 45

Toal number of sets x number of reps x weight per rep

Question 46

Training volume is directly based on

Answer 46

Resistance training goal

Question 47

Step 7

Answer 47

Rest periods

Question 48

Rest periods for strength and power

Answer 48

2-5 min

Question 49

Rest periods for hypertrophy

Answer 49

30 sec to 1.5 min. Before full recovery

Question 50

Rest periods for muscular endurance

Answer 50

Less than 30 sec