Ch 17: Resistance Training Exercise Programming Flashcards
2-for-2 Rule
If athlete is able to do 2 or more reps in the last set of 2 consecutive workouts increase weight
Assistance Exercises
Focus on recruiting smaller muscles, use one primary joint, and are less important for sport performance
Compound Sets
2 exercises completed back to back that focus on the same muscle group
Core Exercises
Focused on recruiting large muscle groups, use 2 or more primary joints, and receive priority due to their relevance to sport
Load
The amount of weight assigned and is often seen as the most critical aspect of a resistance training program
Mechanical Work
Force x Displacement
Recovery Exercises
Focus on not placing additional stress on the body while removing metabolic waste and by-products
Repetition-Volume
Total number of reps in a session
SAID Principle
Specific Adaptations to Impose Demands
Structured exercises
Load the spine directly or indirectly
Superset
2 exercises performed back to back that focus on opposing muscle groups
Volume-Load
Sets x reps x weight
Directly related to mechanical work and associated metabolic demands and stress
Program Design Steps
- Needs Analysis
- Exercises Selection
- Training Frequency
- Exercise Order
- Training Load and Reps
- Volume
- Rest
What does the needs analysis consist of?
Evaluation of the sport : injuries, movement, physiological
Assessment of athlete: testing, training history, injury history
Proper structure of exercise selection?
Power, Core, then assistance
Training frequency for beginner vs intermediate vs advanced athlete
Beginner : 2-3 days
Intermediate: 3-4 days
Advanced: 4-7 Days
Priority for sport practice vs resistance training throughout the different sport seasons
Off-season: low sport practice, high resistance training
Pre-season: medium sport practice, medium resistance training
In-season: high sport practice, low resistance training
Off-season: variable sport practice, variable resistance training
Resistance Training Frequency throughout the different sport seasons
Off-season: 4-6 days per week
Pre-season: 3-4 days per week
In-season: 1-3 days per week
Postseason: 0-3 days per week
Correlation to 100% 1 RM, 95% 1RM, 87% 1RM, 75% 1RM, 65% 1 RM
100% = 1 rep
95% = 2 reps
87% = 5 reps
75% = 10 reps
65% = 15 reps
2 ways to determine load
Test 1RM (directly or estimated)
Determine multiple RMs
Load and repetition volume based on training goal
Strength: >85% at 6 or less reps
Single effort Power: 80-90% at 1-2 reps
Multiple Effort power: 75-85% at 3-5 reps
Hypertrophy: 67-85% at 6-12 reps
Muscular Endurance: 67% or less at 12 or more reps
Training reps and sets based on training goals
Strength: 6 or less reps at 2-6 sets
Single effort power: 1-2 reps at 3-5 sets
Multiple effort power: 3-5 reps at 3-5 sets
Hypertrophy: 6-12 reps at 3-6 sets
Muscular endurance: 12 or more reps at 2-3 sets
When is peak power achieved?
At 0-30% 1RM
What is RM best assigned for?
Training loads > 75% but fewer than 10 reps
What does a greater concentric force mean?
A slower muscle shortening
Number of sets that should be performed as a beginner?
1 or 2
Load increases for smaller, weaker, and less trained athletes
Upper: 2.5-5 lbs
Lower: 5-10 lbs
Load increases for larger, stronger, and more trained athletes
Upper: 5-10 lbs
Lower- 10-15+ lbs
When is maximal power produced (according to force-velocity curve)?
Intermediate velocities with light to moderate weight
Rest period length based on training goal
Strength: 2-5 minutes
Single-effort power: 2-5 minutes
Multiple-effort power: 2-5 minutes
Hypertrophy: 30 seconds - 1.5 minutes
Muscular Endurance: < 30 seconds
