CH17 - CH22: Program Design Flashcards
what is the SAID principle
specific adaptation to imposed demands
initial task of a strength and conditioning specialist
needs analysis
an athletes current level of preparedness
training status
recommended exercise frequency for someone with a beginner training status
2-3 times per week
recommended exercise frequency for someone with an intermediate training status
3-4 times per week
recommended exercise frequency for someone with an advanced training status
4-7 times per week
off season frequency guidelines
4-6 times per week
pre season frequency guidelines
3-4 times per week
in season frequency guidelines
1-3 times per week
post season (active rest)
0-3 times per week
two sequentially performed sets targeting two opposing muscles or muscle areas
superset
sequentially performing two different exercises for the same muscle group
compound set
mechanical work
the product of force x displacement
what is the corresponding % of 1RM for the following repetition allowance: 1
100
what is the corresponding % of 1RM for the following repetition allowance: 2
95
what is the corresponding % of 1RM for the following repetition allowance: 3
93
what is the corresponding % of 1RM for the following repetition allowance: 4
90
what is the corresponding % of 1RM for the following repetition allowance: 5
87
what is the corresponding % of 1RM for the following repetition allowance: 7
83
what is the corresponding % of 1RM for the following repetition allowance: 8
80
what is the corresponding % of 1RM for the following repetition allowance: 9
77
what is the corresponding % of 1RM for the following repetition allowance: 10
75
what is the corresponding % of 1RM for the following repetition allowance: 6
85
what is the corresponding % of 1RM for the following repetition allowance: 11
70
what is the corresponding % of 1RM for the following repetition allowance: 12
67
what is the corresponding % of 1RM for the following repetition allowance: 15
65
rep range for power
2-5
rep range for strength
2-6
rep range for hypertrophy
6-12
rep range for muscular endurance
> 12
what is the 2 for 2 rule
if an athlete can complete 2 or more reps over assigned reps for 2 consecutive workouts weight should be added to the following session
total amount of weight lifted in a training session
volume
set range for power
3-5
set range for strength
2-6
set range for hypertrophy
3-6
set range for muscular endurance
2-3
rest period for strength
2-5 minutes
rest period for power single effort
2-5 minutes
rest period for power multiple effort
2-5 minutes
rest period for hypertrophy
30s to 90s
rest period for muscular endurance
<30s
what is the workhorse for plyometric exercise?
series elastic component
what constitutes the majority of the SEC
tendons
describe the function of the SEC
when an eccentric muscle action occurs the muscle is stretched which stores elastic energy in the SEC, if a concentric muscle action occurs immediately following this eccentric muscle action the SEC will contribute towards the total force production by naturally returning muscles and tendons to their un-stretched configuration
if a concentric action doesn’t occur immediately after eccentric action, or if the eccentric phase is too long or requires too much motion about a given joint, what happens to the energy stored in the SEC?
dissipates and is lost as heat
change in the force-velocity characteristics of a muscles contractile components caused by a stretch
potentiation
what function employs the energy stored by the SEC and stimulation of the stretch reflex to maximize muscle recruitment over a short period
SSC - stretch shortening cycle
what are the three phases of the SSC?
eccentric, amortization, concentric
what is the action in the eccentric phase of the SSC?
stretch of the agonist muslce
what is the action in the amortization phase of the SSC?
pause between phases 1 and 3
what is the action in the concentric phase of the SSC?
shortening of agonist muscle fibers
in which phase of the SSC are muscle spindles stimulated?
eccentric
what physiological event occurs during the amortization phase?
type Ia afferent nerves synapse with alpha motor neuros which transmit signals to agonist muscle group
in which phase of the SSC is elastic energy released from the SEC?
concentric
in which phase of the SSC do alpha motor neurons stimulate the agonist muscle group?
concentric
what factors affect the intensity of lower body plyometric drills?
points of contact, speed, height of the drill, body weight
how much rest should be allotted between plyometric sessions?
48 to 72 hours
beginner plyo session volume
80 - 100 contacts
intermediate plyo session volume
100-120 contacts
advanced plyo session volume
120-140 contacts
dynamic valgus
inward movement of the knees
what is the strength guideline for lower body plyometrics?
1RM should be 1.5x body weight
what is the balance guideline for lower body plyometrics
stand on one leg for 30s without falling
what is the recommended height range for depth jumps?
16 - 42 inches
what is the recommended height range for depth jumps for athletes over 220 pounds?
18 inches MAX
skills and abilities needed to explosively change direction, velocities or modes
change of direction
skills and abilities needed to change direction velocity or mode in response to a stimulus
agility
typical index for explosive strength
RFD - rate of force development
impulse
product of the force generated and the time required to generate it
production of braking forces over certain periods of time
braking impulse