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EXCI 352 > Chapitre 17 - Program Design R Training > Flashcards

Chapitre 17 - Program Design R Training Flashcards

1
Q

What are the 3 principle anaerobic exercise prescription to consider

A

Specificity( SAID)
Overload
Progression

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2
Q

What is specificity and on what factor based on

A

: trained in specific matter to produce specific adaptation training outcome
- muscle involve
- movement pattern
- nature muscle action ( speed, force application)
- sport season

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3
Q

What is overload and how can it be done (4)

A

: assigning workout greater intensity then athlete used to
- increase load
- inc. number session / week or day
- complex vs simple exercise
- decrease rest period between set/exercise

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4
Q

What is progression and how is it done (5)

A

: applied by progressively increasing intensity, based on training status allow long-term benefit
- increase load
- raise number weekly session
- add more drill / exercise session
- increase training stimulus
- change type technical requirement exercise

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5
Q

What are the step after the need analysis

A

2- exercise selection
3- training frequency
4- exercise order
5- training load + reps
6- volume
7- rest period

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6
Q

Related exercise to dribbling and passing

A
  • close-grip bench press
  • dumbell bench press
  • tricep pushdown
  • reverse curl
    -hammer curl
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7
Q

Related exercise to ball kicking

A
  • unilat. Hip add/abd
  • single leg squar
  • forward step lunge
  • leg ext.
  • leg raise
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8
Q

Related exercise with frestyle swimming

A
  • pull-up
  • lat. SH raise
  • forward step lunge
  • upright row
  • barbell pullover
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9
Q

Related exercise to vertical jump

A
  • snatch
    -power clean
  • push jerk
  • back squat
  • front squat
  • standing calf rauss
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10
Q

Related exercise to rowing

A
  • power clean
  • clean pull
  • snatch pull
  • bent-over row
  • seated row
  • angle leg press
    -horizontal leg press
  • deadlift
  • stuff-leg deadlift
  • good morning
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11
Q

Related exercise with racker stroke

A
  • flat dumbbel fly
  • lunge
  • bent-over lateral raise
  • wrist curl
  • wrist ex.
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12
Q

Related exercise with running, sprinting

A
  • snatch
  • power clean
  • front squat
  • forward step-linge
  • step-up
  • leg extension
  • leg curl
  • DF
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13
Q

Related exercise throwing and pitching

A
  • lunge
  • single leg squat
  • barbell pull over
  • overhead tricep ext.
  • SH IR/ER
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14
Q

2 type exercise

A
  1. Core and assistance exercise
  2. Structural + power exercise
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15
Q

Core vs assistance exercise

A

Core: recruit 1 or more larger muscle areal + 2 or more primary joint ( should be prioritize if direct application to sport)
Assistance: recruit smaller muscle area + 1 primary joint ( less important to improve sport specific)

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16
Q

Difference structural and power exercise

A

Structural: emphasize loading spine directly/indirectly
Power: structural exercise performed quickly/ explosively

17
Q

What should you consider when doing your exersice selection

A

1- exercise type
2-movement analysis of the sport
3-muscle balance
4- exercise technique experience
5- availability training time/ session

18
Q

What are you looking for with the muscle balance in exercise selection

A

You want to maintain balance muscular strength across joint + opposing muscle

19
Q

Ration
1- hip ext/flex. 2- elbow ext/flex 3- trunk ext/flex 4- ankle inv/ev 5-SH IR/ER 6-SH flex/ext
7- KN ext/flex 8- ankle PF/DF

A
  1. 1:1
  2. 1:1
  3. 1:1
    4.1:1
  4. 3:2
  5. 2:3
  6. 3:2
  7. 3:1
20
Q

What are you considering when looking at the training frequency

A
  1. Training status
  2. Sport season
  3. Training load + exercise type
  4. Other training
21
Q

How does training status affect the training frequency

A

Affect nb day off b/w session

  1. Beginner: 2-3 session/week
  2. Intermediate : 3-4 session/week
  3. Advance: 4-7 sessions/week
22
Q

3 commun split routine

A
  1. Upper body + lower body
  2. Chest, SH, tricep + lower body + back, traps, bicep
  3. Chest, back + lower body + SH, arm
23
Q

How those the season influence the training frequency

A
  1. Off-season: 4-6 sessions/week
  2. Preseason: 3-4 sessions/week
  3. In-season: 1-3 sessions/ week
  4. Post-season: 0-3 session/week
24
Q

Factor might affect training frequency based on training load and exercise type

A
  1. Alternating lighter + heavier training day
  2. Upper body recover more quickly than lower body
  3. Single joint recover more quickly than multiple joint
25
Q

By what type of other training is frequency affect by ( give exemple)

A

: affected by overall amount physical stress
1. Other anaerobic training
2. Aerobic training
3. Sport skill practice
4. Physical demanding occupation
Ex: sprinting, agility, speed-endurance, plyometric, sport skill practice

26
Q

On what is rest period base on

A
  1. Goal
  2. Load
  3. Amount muscle mass
  4. Athlete status
27
Q

Rest period for strength and power exercise

A

Near max = need more rest especially lower body
2-5 min

28
Q

Rest period for hypertrophy exercise

A

Short- moderate rest ( 30- 1.5min)

29
Q

Rest period for muscular endurance

A

Very short (less or equal 30 sec)

30
Q

Factor influence volume

A
  1. Multiple vs single sets
  2. Training status
  3. Primary resistance training goal
31
Q

Component volume + definition

A
  1. Volume: total amount wt lifted in session
  2. Set: group of set
  3. Rep-volume: total # rep in session
  4. Load-volume: total # set x #rep/set x wt/rep
32
Q

Difference single-effort event or multiple-effort event

A
  1. Single good for untrained or the first months
  2. Multiple need higher volume for further gain strength good for intermediate and advance athlete
33
Q

How training status affect volume

A
  1. Beginner: 1 or 2 set
  2. Intermediate + advance: add set as become better
34
Q

Volume if goal strength and power

A

Lower volume to maximize quality exercise

35
Q

Volume if goal hypertrophy

A

Higher volume + performing 3+ exercise / muscle group since goal is to increase muscle volume

36
Q

Volume if goal is muscular endurance

A

Many reps/set but lighter load + fewer set

37
Q

5 type of way to organise exercise order

A
  1. Power, other core, assistance exercise : multi joint then single joint / larger muscle then smaller muslce + power exercuse always first
  2. Alternated upper + lower body: minimize length rest + maximize rest between body part + decrease training time ( if continuous might increase cardio)
  3. Alternated push + pull exercise: improve recovery + recruitment = not same m. In 2 exercise in a row ( beginner or returning athlete)
  4. Superset + compound set:
    - superset: 2 exercise stress opposing muscle
    - compound: 2 diff. Exercise same muscle
  5. Pre-exhaustion: purposely fatiguing larger muscle groupe in single joint exercise prior mulitple joint

EXCI 352 (8 decks)

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