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CSCS > Chapter 17- Program Design For Resistance Training > Flashcards

Chapter 17- Program Design For Resistance Training Flashcards

1
Q 
The basketball coach says his starting center needs to jump higher. In addition to beginning a plyo program, which of the following resistance training exercises are MOST specific to this goal?
A. Power clean
B. Leg curl
C. Front squat
D. Calf raise
A

Power clean and front squat

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2
Q

The soccer team is transitioning from off season to preseason training. How should the team’s resistance training frequency be altered?
A. Increase the frequency to improve muscular endurance
B. Decrease frequency to allow increased sport skill practice
C. Do not change frequency and add plyo

A

B decrease frequency to allow increased sport skill practice

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3
Q 
Which of the following volumes has the potential to increase muscular strength the MOST?
A. 5x5
B. 1x5
C. 5x15
D. 1x15
A

A. 5x5

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4
Q 
A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 reps per exercise, which of the following rest periods lengths will MAXIMIZE her goal?
A. 3 minutes
B. 1.5 minutes
C. 45 seconds
D. 30 seconds
A

D. 30 seconds

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5
Q

Resistance training programs for athletic populations require attention to the principles of Specificity, overload, and progression. One of the basic concepts to incorporate in all training programs is ___

A

Specificity

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6
Q

The term, suggested by DeLorme in 1945 refers to the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome?

A

Specificity

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7
Q

With resistance training, specificity refers to muscles involved, movement pattern no nature of muscle action

A

Specificity = SAID (specific adaptation to imposed demands)

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8
Q

___ refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.

A

Overload

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9
Q

Without the stimulus of overload, even a well designed program greatly limits an athlete’s ability to make improvements.

A

Increasing the days or sets

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10
Q

The intent is to stress the body at a higher level than it is used to. When the overload principle is properly applied, overtraining is avoided and the desired training adaptation will occur.

A

True

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11
Q

If a training program is to continue producing higher levels of performance, the intensity of the training must become progressively greater.

A

Progression when properly applied promotes long term training benefits

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12
Q

Resistance training program design variables:

A
  1. Needs analysis
  2. Exercise selection
  3. Training frequency
  4. Exercise order
  5. Training load and reps
  6. Volume
  7. Rest periods
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13
Q

The strength and conditioning professionals initial task is to perform a _____ _____, a two stage process that includes an evaluation of the requirements and characteristic of the sport and a assessment of the athlete.

A

Needs analysis

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14
Q

The first task is needs analysis is to determine the unique characteristic of sport, bio mechanical profile, common injury sites

A
  • body and limb movement patterns and muscular involvement (Movement analysis)
  • Strength, power, hypertrophy, and muscular endurance priorities (physiological analysis)
  • common sites for joint and muscle injury and causative factors (injury analysis)
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15
Q

Resistance training program design:

  1. STrengt
  2. Power
  3. Hypertrophy
  4. Muscular endurance
A

True

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16
Q

The second task is to ___ the athletes needs and goals by evaluating training and injury status with test

A

Profile

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17
Q

An athlete’s current condition or level of preparedness to begin a new or revised program _____ ____ is an important consideration in the design of training programs
.

A

Training status

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18
Q

It’s important to get the athletes training background, and exercise history to understand the athletes capabilities.

A
  • type of training program
  • length
  • level of intensity involved in previous
  • drgree of exercise technique experience (the knowledge and skill to perform resistance training exercises properly
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19
Q

Physical testing and evaluation:

Major upper body exercises: Bench press/ shoulder press

Exercises mimic jumping (power clean, squat, leg press)

A

After testing is completed, the results should be compared with normative or descriptive data to determine athletes strengths and weaknesses.

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20
Q

The athletes test results, the movement and physiological analysis of the sport and the priorities of the athletes sport season determine the primary goal or outcome for the resistance training program.

A

Typically the goal is to improve strength, power, hypertrophy, or muscular endurance

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21
Q

____ ____ involves choosing exercises for a resistance training program.

A

Exercise selection

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22
Q

Off season

Sport practice: LOW

Resistance training: HIGH

Resistance training goal: Hypertrophy and musclylar endurance

A

General training

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23
Q

Pre season

SPort practice: MEDIUM

Resistance training: MEDIUM

Resistance training goal: Sport and movement specific

A

True

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24
Q

In Season

SPort Practice: HIGH

Resistance training: LOW

Resistance training goal: Maintnence of pre season

A

True

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25
Q

Post season:

SPort practice: variable

RESISTANCE training: variable

Not specific resistance training goal

A

True

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26
Q

Exercise can be classified as either core or assistance based on the size of the muscle areas involved and their level of contribution to a particular sport area.

A

True

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27
Q

_____ exercises recruit one or more large muscle areas ( chest, shoulder, back, hip, or thigh), involve two or more primary joints (multi joint exercises) and receive priority when one is selecting exercises because of their direct application to sport.

A

CORE exercises

28
Q

___ exercises usually recruit smaller areas (upper arm, abdominal muscles, lower leg) involve only one primary joint (single joint exercises) and are considered less important to improving sport performance.

A

Assistance exercises

29
Q

A common application of assistance exercises is for injury prevention and ______, as these exercises often isolate a specific muscle or muscle group

A

Rehabilitation

30
Q

A core exercise that emphasizes loading the spine directly ( Back squat) or indirectly (power clean) can be further described as a ____ exercise.

A

Structural

31
Q

Structural exercises involve muscular stabilization. A structural exercise that is performed very quickly or explosive is considered a ___ exercise.

32
Q

A specificity concept also called the specific adaptation to impose demands (SAID) principle.

33
Q

Example:
The primary muscles involved in jumping for basketball are the hip and knee extensions. An athlete can exercise these muscles by performing the leg press or back squat. But which is more preferable? Because the jumping is performed from an erecting position and weight bearing, the _____ _____ is more relevant to jumping.

A

Back squat

34
Q

The muscle or muscle group that is actively causing the movement

35
Q

The sometimes passive muscle or muscle group located on the opposite Side of the limb

A

Antagonist

36
Q

Muscle balance does not always mean equal srength, just proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or group.

37
Q

Ball dribbling/ passing

A

Bench press, DB press, tricep push down, reverse hammer curl

38
Q

Ball kicking

A

Hip adduction, single leg squat, forward step lunge, leg extension, leg raise

39
Q

Free style swimming

A

Pullups, lateral shoulder raise, forward lunge, upright row, barbell pullover

40
Q

Vertical jumping

A

Snatch, power clean, push jerk

41
Q

Running

A

Snatch, front squat, forward lunge, step up, leg extension

42
Q

Training ___ refers to the number of training sessions completed Ina given time period

43
Q

The athletes level of preparedness for training which was determined during the needs analysis, is an influential factor in determining frequency because it affects the number of rest days needed between sessions.

A

Training status

44
Q

Beginner should train ___ sessions week

45
Q

Intermediate should train ___ sessions a week

46
Q

Advanced should train ___ sessions a week?

47
Q

Intermediate or advanced athletes can augment their training by using a _____ routine in which different muscle groups on different days

48
Q

Off season training: 4-6 sessions
Pre season training: 3-4
In season training : 1-3
Post season: 0-3

A

Exercise frequency is also influenced by the overall amount of physical stress.

49
Q

_____ order refers to a sequence of resistance exercises performed during one training session

A

Exercise order

50
Q

Exercise order:

A

Power, core, assistance

Multi joint exercises then single joint exercises

Large muscle groups then small muscle groups

51
Q

The reason for exercise order is important. Athletes who become fatigued are prone to using poor form and higher risk for injury.

52
Q

If exercises are performed with minimal rest periods (20-30 seconds) this method is also referred to as ___ training. A method to improve cardio endurance.

A

Circuit training

53
Q

ANother method of improving recovery and recruitment between exercises is to alternate push/pull exercise. This method ensures that the same muscle group will not be used in two exercises reducing fatigue

A

Push/ PUll

54
Q

A ___ involves two sequentially performed exercises that stress two opposing muscles or muscle areas.

A

Superset

Ex/ 10 reps of barbell bicep curl then 10 tricep push down

55
Q

A ____ set involves sequentially performing two different exercises for the same muscle group.

56
Q

____ most simply refers to the amount of weight assigned to an exercise set and is often characterized as the most CRITICAL aspect of a resistance training program.

57
Q

_____ work can be defined as the product of FORCE and DISPLACEMENT (sometimes referred to as distance)

A

Mechanical

58
Q

____ ____ may be a better term than load, this quantity is highly related to mechanical work

A

Volume load

59
Q

____ is the greatest amount of weight that can be lifted with proper technique for only one rep

60
Q 
100% RM- 1rep
95%-2
93%-3
90%-4
87%-5
85%-6
83%-7
80%-8
77%-9
75%-10
70%-11
67%-12
65%-15
A

Percent 1 RM and reps

61
Q

To gather information needed to assign a training load, the strength and conditioning professional has the option to determine?

A
  • actual 1 RM
  • estimated 1 RM (10RM)
  • multiple RM based on the umber of reps planned for that exercise
62
Q

To assign training loads based on a percentage of the 1 RM, the professional must determine the athletes ___

63
Q

Training goals:

STrength:
Load: >85%
Goal rep: <6

Power:
Load:75-90%
Goal rep: 1-2, 3-5

A

Hypertrophy:
Load: 67-85%
Reps: 6-12

Muscular endurance:
Load: <67%
Reps: >12

64
Q

___ refers to the total amount of weight lifted in a training session, and a ___ is a group reps sequentially performed before the athlete stops to rest

A

Volume

Set

65
Q

Strength:
Goals-<6
Sets-2-6

Power:
Goals Reps-1-2
Sets: 3-5

Hypertrophy:
Reps: 6-12
Sets: 3-6

Muscular endurance:
Reps: >12
Sets: 2-3

A

Reps and sets

66
Q

Training may enhance an athlete’s ability to exercise with less rest, but athletes who seek to perform maximal or near max reps with a heavy load usually need long rest periods, especially for lower body.

A

Athletes who are interested in gaining muscular size often use a short to moderate interest rest period.

67
Q

Strength: 2-5 min rest
Power: 2-5 min
Hypertrophy: 30 s to 1.5 min
Muscular endurance: <30 s

CSCS (24 decks)

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