Chapter 17: Program design for resistance training

Question 1

resistance training program design variables(7)

Answer 1

needs analysis
exercise selection
training frequency
exercise order
training load and repetitions
volume
rest periods

Question 2

the method whereby and athlete is trained in a manner to produce a targeted adaptation or training outcome

Answer 2

specificity

Question 3

SAID stands for

Answer 3

specific adaptation to imposed demands

Question 4

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

Answer 4

overload

Question 5

increasing the # of sessions per week, adding exercises or sets, emphasizing complex over simple exercises, decreasing RP length are additional examples of this

Answer 5

overload

Question 6

a two stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete

Answer 6

needs analysis

Question 7

first task of a needs analysis

Answer 7

determine the unique characteristics of the sport

Question 8

body and limb movement patterns and muscular involvement

Answer 8

movement analysis

Question 9

strength, power, hypertrophy, and muscular endurance priorities

Answer 9

physiological analysis

Question 10

common sites for joint and muscle injury and causative factors

Answer 10

injury analysis

Question 11

second task of a needs analysis

Answer 11

profile the athletes needs and goals by evaluating training(injury) status, testing, evaluating results, and determining the primary goal of training.

Question 12

an athletes current condition or level of preparedness

Answer 12

training status

Question 13

training that occurred before the athlete bagan a new or revised program

Answer 13

training background or exercise history

Question 14

the knowledge and skill to perform resistance training exercises properly

Answer 14

exercise technique experience

Question 15

resistance training goal of the off-season

Answer 15

hypertrophy and endurance early

strength and power late

Question 16

resistance training goal of the preseason

Answer 16

sport and movement specific (type of focus depends on sport)

Question 17

resistance training goal in season

Answer 17

maintenance of preseason training goal

Question 18

reistance training goal of the post season

Answer 18

none specific

Question 19

recruit one ore more large muscle areas

Answer 19

core exercises

Question 20

involve two or more primary joints

Answer 20

multijoint exercises

Question 21

these two types of exercise receive priority when selecting exercises for a program

Answer 21

core

multijoint

Question 22

usually recruit smaller muscle area

Answer 22

assistance exercises

Question 23

involve one primary joint

Answer 23

single-joint exercises

Question 24

these two types of exercise are considered less important to improving sport performance

Answer 24

assistance

single-joint

Question 25

these types of exercises are used commonly for injury prevention and rehabilitation

Answer 25

assistance | single-joint

Question 26

a core exercise that emphasizes loading the spine directly or indirectly

Answer 26

structural exercise

Question 27

a structural exercise that is performed very quickly or explosively

Answer 27

power exercise

Question 28

does not always mean equal strength, just a proper ratio of strength, power, or muscular endurance of one muscle or group pf muscles relative to another

Answer 28

muscle balance

Question 29

exercises that do no involve high muscular stress and high stress on the nervous system, but promote movement and restoration

Answer 29

recovery exercises

Question 30

number of training sessions completed in a given time period

Answer 30

training frequency

Question 31

frequency guidelines for a beginner

Answer 31

2-3/week

Question 32

frequency guidelines for intermediate

Answer 32

3-4/week

Question 33

frequency guidelines for advanced

Answer 33

4-7/week

Question 34

program in which different muscle groups are trained on different days

Answer 34

split routine

Question 35

frequency during off season

Answer 35

4-6/week

Question 36

frequency during preseason

Answer 36

3-4/week

Question 37

frequency during in-season

Answer 37

1-3

Question 38

frequency during post season (active rest)

Answer 38

0-3

Question 39

refers to the sequence of resistance exercises performed during one training session

Answer 39

exercise order

Question 40

if an upper and lower body alternated exercise order is used, and rest periods are short (20-30 seconds) this is called, also used in push-pull set ups

Answer 40

circuit training

Question 41

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

Answer 41

super set

Question 42

involves sequentially performing two different exercises for the same muscle group

Answer 42

compound set

Question 43

the amount of weight assigned to an exercise, often characterized as the most critical aspect of a resistance training program

Answer 43

load

Question 44

the product of force and displacement

Answer 44

mechanical work

Question 45

#weight units x #sets x #reps =

Answer 45

volume load

Question 46

various repetition and set schemes affect this for resistance exercise and indicate the quality of work performed

Answer 46

intensity

Question 47

RM for assistance exercises should be kept below this number to reduce isolative stress, and chance of injury

Answer 47

8

Question 48

ideal rep range to enhance strength

Answer 48

1-6RM, decreasing in effectiveness with more reps

Question 49

ideal rep range to enhance power

Answer 49

1-5RM, decreasing in effectiveness with more reps

Question 50

ideal rep range to enhance hypertrophy

Answer 50

6-12RM, with 13-16RM being less effective, and more or less than this range being ineffective

Question 51

ideal rep range to enhance endurance

Answer 51

13RM+, effectiveness increasing as rep count increases

Question 52

if the athlete can perform two or more repetitions over his or her assigned repetition goal for a given exercise in the last set in two consecutive workouts weight should be added to that exercise on the next training session

Answer 52

2-for-2 rule

Question 53

relates to the total amount of weight lifted in a training session

Answer 53

volume

Question 54

group of repetitions sequentially performed before the athlete stops to rest

Answer 54

set

Question 55

total number of repetitions performed during a workout session

Answer 55

repetition-volume

Question 56

number of sets to enhance strength (core)

Answer 56

2-6

Question 57

number of sets to enhance power (SE, ME)

Answer 57

3-5

Question 58

number of sets to enhance hypertrophy

Answer 58

3-6

Question 59

number of sets to enhance endurance

Answer 59

2-3

Question 60

number of sets to enhance strength for assistance exercises

Answer 60

1-3

Question 61

this is the greatest contributor to hypertrophy

Answer 61

volume

Question 62

rest period length for strength

Answer 62

2-5min

Question 63

rest period length for power

Answer 63

2-5min

Question 64

rest period length for hypertrophy

Answer 64

30-90s

Question 65

rest period length for endurance

Answer 65

less than or equal to 30s