Chapter 17- Program Design For Resistance Training Flashcards
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
Power clean and front squat
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
B decrease frequency to allow increased sport skill practice
Which of the following volumes has the potential to increase muscular strength the MOST? A. 5x5 B. 1x5 C. 5x15 D. 1x15
A. 5x5
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
D. 30 seconds
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 ___
Specificity
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?
Specificity
With resistance training, specificity refers to muscles involved, movement pattern no nature of muscle action
Specificity = SAID (specific adaptation to imposed demands)
___ refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.
Overload
Without the stimulus of overload, even a well designed program greatly limits an athlete’s ability to make improvements.
Increasing the days or sets
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.
True
If a training program is to continue producing higher levels of performance, the intensity of the training must become progressively greater.
Progression when properly applied promotes long term training benefits
Resistance training program design variables:
- Needs analysis
- Exercise selection
- Training frequency
- Exercise order
- Training load and reps
- Volume
- Rest periods
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.
Needs analysis
The first task is needs analysis is to determine the unique characteristic of sport, bio mechanical profile, common injury sites
- 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)
Resistance training program design:
- STrengt
- Power
- Hypertrophy
- Muscular endurance
True
The second task is to ___ the athletes needs and goals by evaluating training and injury status with test
Profile
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
.
Training status
It’s important to get the athletes training background, and exercise history to understand the athletes capabilities.
- 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
Physical testing and evaluation:
Major upper body exercises: Bench press/ shoulder press
Exercises mimic jumping (power clean, squat, leg press)
After testing is completed, the results should be compared with normative or descriptive data to determine athletes strengths and weaknesses.
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.
Typically the goal is to improve strength, power, hypertrophy, or muscular endurance
____ ____ involves choosing exercises for a resistance training program.
Exercise selection
Off season
Sport practice: LOW
Resistance training: HIGH
Resistance training goal: Hypertrophy and musclylar endurance
General training
Pre season
SPort practice: MEDIUM
Resistance training: MEDIUM
Resistance training goal: Sport and movement specific
True
In Season
SPort Practice: HIGH
Resistance training: LOW
Resistance training goal: Maintnence of pre season
True
Post season:
SPort practice: variable
RESISTANCE training: variable
Not specific resistance training goal
True
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.
True