Ch. 15 Resistance Training Flashcards
program design variables
needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, rest periods
needs analysis
a two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete
movement analysis
body and limb movement patterns and muscular involvement
physiological analysis
strength, power, hypertrophy, and muscular endurance priorities
injury analysis
common sites for joint and muscle injury and causative factors
training status
an athlete’s current condition or level of preparedness to begin a new or revised program
training background
exercise history, training that occurred before he or she began a new or revised program
exercise technique experience
the knowledge and skill to perform resistance training exercises properly
exercise selection
involves choosing exercises for a resistance training program
core exercises
recruit one or more large muscle areas (chest, shoulder, back, hip, or thigh)
multijoint exercises
involve two or more primary joints
assistance exercises
usually recruit smaller muscles areas
single-joint exercises
involve only one primary joint
structural exercise
a core exercise that emphasizes loading the spine directly or indirectly
power exercise
a structural exercise that is performed very quickly or explosively
specificity
specific adaption to imposed demands (SAID) principle,
agonist
the muscle or muscle group actively causing the movement
antagonist
the muscle or muscle group opposite the agonist
muscle balance
the proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or muscle group
training frequency
refers to the number of training sessions completed in a given time period
split routine
where different muscles are trained on different days
exercise order
refers to a sequence of resistance exercises performed during one training session
preexhaustion
a viable ordering method that purposely fatigues a large muscle group as a result of performance of a single0joint exercise prior to a multipoint exercise involving the same muscle
circuit training
when exercises are performed with minimal rest periods (20-30 seconds)
superset
involves two sequentially performed exercises that stress two opposing muscles or muscle areas
compound set
involves sequentially performing two different exercises for the same muscle group
load
the amount of weight assigned to an exercise set
mechanical work
the product of force and displacement
load-volume or volume-load
highly related to mechanical work and the associated metabolic energy demands and physiological stress
repetitions
the number of times an exercise is performed
1-repetition maximum (1RM)
the greatest amount of weight that can lifted with proper technique for only one repetition
progression
improvements over time
2-for-2 rule
if an athlete can perform two or more repetitions over his or her assigned repetition goal for a given exercise in the last set in two consecutive workouts, weight should be added
volume
relates to the total amount of weight lifted in a training session
set
a group of repetitions sequentially performed before the athlete stops to rest
rest period or interset rest
the time dedicated to recovery between sets and exercises
