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CSCS > Chapter 15 > Flashcards

Chapter 15 Flashcards

1
Q

what are the 3 foundational principles that always apply to program design?

A

specificity, overload, and progression

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2
Q

Specificity

A

the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome. (chest=bench press)

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3
Q

SAID

A

specific adaptation to imposed demands: the type of demand placed on the body dictates the type of adaptation that will occur

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4
Q

A high jumper performs depth jumps as part of a plyometrc exercis program, why would they experience an imporvement in performance?

A

the force production and muscular recruitment at the ankle, knee, and hip are similar to those with the high jump

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5
Q

overload

A

assigning a workout or training regime of greater intensity than the athlete is accustomed to in order to make improvements in performance

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6
Q

progression

A

based on the athletes training status, training should continue to produce high levels of performance

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7
Q

Steps of making a resisitance training program

A
  1. needs analysis
  2. exercis selection
  3. training frequency
  4. exercise order
  5. training load and repetitions
  6. volume
  7. rest periods
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8
Q

needs analysis for RT

A

evaluation of the requirements and characteristics of the sport and an assessment of the athlete

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9
Q

what is the first task in the needs analysis for RT?

A

to determine the unique characteristics of the sport?

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10
Q

What should you take into consideration when doing the first take in a needs analysis for RT?

A
  1. movement analysis: body and limb movement patterns
  2. physiological analysis
  3. injuries analysis
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11
Q

What is the second task of the need analysis for RT?

A

to profile the athletes needs and goals by evaluating training and injury status, find the primary goal of training. should be indiviualized

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12
Q

what is included in a training status?

A

evaluation by a sports medicine professional,

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13
Q

training background should examine?

A

type of resistance training, length of recent participation, level of intensity and degree of exercise technique experience

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14
Q

Phase 2 exercise selection: what are the types of exercises?

A

core and assistance exercises

structural and power exercises

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15
Q

core exercises

A

recruit one or more large muscle areas (chest, shoudler, back) and 2 or more primary joints and recievve priority when one is selecting exercises because of thier direct application to the sport also known as multijoint exercises

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16
Q

assistance exercises

A

recruit smaller muscle areas (arm, abs, calf, neck)

involve only 1 joint and are considered less important also known as single joint exercises

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17
Q

the spine is considered?

A

a primary or single joint exercise

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18
Q

ab crunch and back extension are what type of exercise?

A

single joint

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19
Q

Structural exercise

A

a cor exercise that emphasizes loading the spine directly or indirectly such as back squat or power clean

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20
Q

a structural exercise involves?

A

musculare stabilization of posture during performance of the lifting movement

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21
Q

A structural exercise that is performed very quickly or explosively is considred a ?

A

power exercise

22
Q

the SAID explains?

A

the more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport

23
Q

what exercise should be chossen for a jumper

A

power clean, push jerk or back squat

24
Q

resistance training frequency guildines skill level

A

beginner 2-3 sessions/week
Intermediate 3-4
advanced 4-7

25
Q

RT frquency guildlines season time

A

off season 4-6/week
pre season 3-4
in season 1-3
post season (rest) 0-3

26
Q

exercise order

A

a sequence of resistance exercises performed during one training session

27
Q

what type of exercise should be performed 1st during RT/

A

power exercises

28
Q

what is an appropriate exercise order?

A

power, other core, assistance exercise

29
Q

1 RM test protocol upper body weight

A 
warm up: 5-10 light reps
1 minute break
warm up: 3-5 medium reps
2 min break
warm-up near maxmal load 2-3 reps
2-4 min rest
load increase 10-20lbs 
attempt a 1 RM 
If susccess 2-4 rest and load more if fail 2-4 rest and decrease 5-10lbs (ubw)
30
Q

athlete profil elements

A
  1. training and injury statur
  2. variety of test
  3. evaluate results
  4. determine primary goal of training
31
Q

training status elements

A

evaluation by sports med on injuries that might be a factor, training background, exercise history

32
Q

training background elements

A

typ, length, level of intensity, technique

33
Q

what should you consider for training frequency

A

training status, sport season, exercise loads, types, other concurrent training activities

34
Q

volume

A

the total amount of weight lifted in a training session

35
Q

set

A

a group of reps performed beefore the athlete stops to rest

36
Q

rep-volume

A

the total number of reps performed during a workout session

37
Q

load-volume

A

the total number of sets multiplied by the number of reps per set then multiplied by the weight lifted per repetition

38
Q

load volume for 2 sets of 10 reps with 50 lbs

A

2 x 10 x 50 or 1000 lbs

39
Q

goal: strength training reps and set

A

reps: greater than or equal to 6

sets 2-6

40
Q

goal: power training reps and sets

A

reps: single-effort 1-2 multiple-effort 3-5
sets: 3-5

41
Q

goal hypertrophy reps and sets

A

reps: 6-12
sets: 3-6

42
Q

goal muscular endurence reps and sets

A

reps: less than or equal to 12
sets: 2-3

43
Q

goal strength rest period

A

2-5 minutes

44
Q

goal power rest period

A

2-5 minutes

45
Q

goal hypertrophy rest period

A

30 seconds to 1.5 minutes

46
Q

goal muscular endurance reps and sets

A

greater than or equal to 30 seconds

47
Q

overall numbers for strength RT

A

85+ 1RM
1-6 reps
2-6 sets
2-5 min rest

48
Q

overall numbers for power RT

A

75-90% 1RM
1-5 reps
3-4 sets
2-5 min rest

49
Q

overall numbers for hypertrophy RT

A

67-85% 1RM
6-12 reps
3-6 sets
30-90 sec rest

50
Q

overall numbers for muscular endurance RT

A

<30 sec rest

CSCS (27 decks)

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