Chapter 15 - Resistance Training Flashcards
3 most important attributes to consider during the needs analysis
body and limb movement patterns
strength,power,hypertrophy and endurance priorities
common injury sites
off season resistance training priority:
hypertrophy and muscular endurance
Pre-season resistance training goals:
Sport specific movements, strength/power
In season resistance training goals
Maintenance of preseason goals
________ exercises are more applicable to the sport movements, and thus more important. assistance core
core
_______ and ________ are considered single primary joints.
glenohumeral spine
example of indirect spine loading:
power clean
Core exercises that emphasize spine loading are also termed _______ exercises.
structural
The best type of exercises for rehabilitation are ________.
assitance
what exercise is most specific and preferred to jumping?
the power clean
When determining a baseball players resistance training program needs, all of the following factors should be considered EXCEPT.
programs of other players
past medical history
training status
position on the field
programs of other players
The basketball coach says his starting center needs to jump higher. In addition to beginning a plyometric program, which of the following resistance training exercises are MOST specific to this goal?
power clean
leg (knee) curl
front squat
seated calf raise
power clean and front squat
The soccer team is transitioning from off-season to preseason training. How should the team resistance training frequency be altered?
increase frequency to improve muscular endurance
do not change frequency and add plyometrics
decrease frequency to allow increased sport skill practice
design a split routine with three days on and one day off
Decrease frequency
An american football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance?
back squat, hip sled, leg curl, power clean
power clean, back squat, hip sled, leg curl
leg curl, back squat, power clean, hip sled
hip sled, power clean, leg curl, back squat
B
What percentage of the 1RM typically allows an individual to perform 6 repetitions with that load?
92
90
85
80
85
Which of the following volumes has the potential to increase muscular strength the MOST?
5 sets of 5
1 set of 5
5 sets of 15
1 set of 15
5 sets of 5
A female triathlete needs to improve the muscular endurance of her upper body. Using 3 sets of 15 reps per exercise, which of the following rest period lengths will maximize her goal?
3 min
1.5 min
45 sec
30 sec
30 sec
estimated percentage of 1RM when 10 reps are achieved
75%
percentage of 1Rm estimated when 8 reps achieved
80%
percentage of 1RM estimated when 4> reps are achieved
90% and above
load volume = total _______ x ________.
total reps x weight
