Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

CSCS > Anaerobic Exercise Prescription > Flashcards

Anaerobic Exercise Prescription Flashcards

1
Q

Athlete is trained in a specific manner to…

A

Produce a specific adaptation or training outcome

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Overload

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Ways to increase overload (4)

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Progression

A

Promotes long term benefits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Step 1

A

Needs analysis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Needs analysis includes (2)

A

Evaluation of the sport, assessment of the athlete

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

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

A

Movement analysis, physiological analysis, injury analysis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Assessment of athlete determines

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Step 2

A

Exercise selection

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Core exercise (3)

A

Large muscle areas, multi joint, receive priority

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Assistance exercises (3)

A

Smaller muscle areas, single joint, less important to improvingsportperformance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Structural exercises

A

Core exercises that emphasize spinal loading

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Movement analysis of sport makes use of

A

SAID principle to insure positive transfer

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Step 3

A

Training frequency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Training status and frequency

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Step 4

A

Exercise order

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Exercise order is based on

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Proper order would be

A

Power, other core, assistance. Reverse is pre exhaustion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Ways for athletes to recover between exercises (2)

A

Alternate upper and lower, alternate push pull

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Superset

A

Two exercises with little to no rest and two opposing muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Compound set

A

Two exercises with the same muscles

22
Q

Step 5

A

Training load and repetitions

23
Q

Load is

A

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

24
Q

Mechanical work

A

Product of force and displacement

25
Q

Relationship between load and reps

A

They are inversely related

26
Q

One training goal automatically implies…

A

The use of one specific load and rep range

27
Q

Load commonly described as

A

Certain percentage of 1RM

28
Q

Steps for testing 1 RM

A

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

29
Q

Heavy loads for

A

Strength and power

30
Q

Moderate loads for

A

Hypertrophy

31
Q

Light loads for

A

Endurance

32
Q

Training goal is attained when

A

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

33
Q

The greater the amount of concentric muscular force generated,

A

The slower the muscle shortening and corresponding movement velocity

34
Q

Strength. Load and goal reps

A

> 85% < 6

35
Q

Power. Load and goal reps

A

Single. 80-90% 1-2

Multiple. 75-85% 3-5

36
Q

Hypertrophy. Load and goal reps

A

67-85% 6-12

37
Q

Endurance. Load and goal reps

A

12

38
Q

Varying training load

A

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

39
Q

Varying training load examples

A

Two days a week with one heavy one light

Upper lower split with two heavy two light

40
Q

2 for 2 rule

A

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

41
Q

Quantity of load increase

A

Varies but 2.5% to 10% are good guidelines

42
Q

Step 6

A

Volume

43
Q

Volume relates to

A

Total amount of weight lifted in a training session

44
Q

Repetition volume

A

Total number of reps in a session

45
Q

Load volume

A

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

46
Q

Training volume is directly based on

A

Resistance training goal

47
Q

Step 7

A

Rest periods

48
Q

Rest periods for strength and power

A

2-5 min

49
Q

Rest periods for hypertrophy

A

30 sec to 1.5 min. Before full recovery

50
Q

Rest periods for muscular endurance

A

Less than 30 sec

CSCS (14 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions