Chapter 17: Program design for resistance training Flashcards

1
Q

resistance training program design variables(7)

A
needs analysis
exercise selection
training frequency
exercise order
training load and repetitions
volume
rest periods
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2
Q

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

A

specificity

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3
Q

SAID stands for

A

specific adaptation to imposed demands

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4
Q

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

A

overload

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5
Q

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

A

overload

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6
Q

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

A

needs analysis

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7
Q

first task of a needs analysis

A

determine the unique characteristics of the sport

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8
Q

body and limb movement patterns and muscular involvement

A

movement analysis

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9
Q

strength, power, hypertrophy, and muscular endurance priorities

A

physiological analysis

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10
Q

common sites for joint and muscle injury and causative factors

A

injury analysis

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11
Q

second task of a needs analysis

A

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

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12
Q

an athletes current condition or level of preparedness

A

training status

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13
Q

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

A

training background or exercise history

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14
Q

the knowledge and skill to perform resistance training exercises properly

A

exercise technique experience

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15
Q

resistance training goal of the off-season

A

hypertrophy and endurance early

strength and power late

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16
Q

resistance training goal of the preseason

A

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

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17
Q

resistance training goal in season

A

maintenance of preseason training goal

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18
Q

reistance training goal of the post season

A

none specific

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19
Q

recruit one ore more large muscle areas

A

core exercises

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20
Q

involve two or more primary joints

A

multijoint exercises

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21
Q

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

A

core

multijoint

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22
Q

usually recruit smaller muscle area

A

assistance exercises

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23
Q

involve one primary joint

A

single-joint exercises

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24
Q

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

A

assistance

single-joint

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25
these types of exercises are used commonly for injury prevention and rehabilitation
assistance | single-joint
26
a core exercise that emphasizes loading the spine directly or indirectly
structural exercise
27
a structural exercise that is performed very quickly or explosively
power exercise
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
muscle balance
29
exercises that do no involve high muscular stress and high stress on the nervous system, but promote movement and restoration
recovery exercises
30
number of training sessions completed in a given time period
training frequency
31
frequency guidelines for a beginner
2-3/week
32
frequency guidelines for intermediate
3-4/week
33
frequency guidelines for advanced
4-7/week
34
program in which different muscle groups are trained on different days
split routine
35
frequency during off season
4-6/week
36
frequency during preseason
3-4/week
37
frequency during in-season
1-3
38
frequency during post season (active rest)
0-3
39
refers to the sequence of resistance exercises performed during one training session
exercise order
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
circuit training
41
involves two sequentially performed exercises that stress two opposing muscles or muscle areas
super set
42
involves sequentially performing two different exercises for the same muscle group
compound set
43
the amount of weight assigned to an exercise, often characterized as the most critical aspect of a resistance training program
load
44
the product of force and displacement
mechanical work
45
#weight units x #sets x #reps =
volume load
46
various repetition and set schemes affect this for resistance exercise and indicate the quality of work performed
intensity
47
RM for assistance exercises should be kept below this number to reduce isolative stress, and chance of injury
8
48
ideal rep range to enhance strength
1-6RM, decreasing in effectiveness with more reps
49
ideal rep range to enhance power
1-5RM, decreasing in effectiveness with more reps
50
ideal rep range to enhance hypertrophy
6-12RM, with 13-16RM being less effective, and more or less than this range being ineffective
51
ideal rep range to enhance endurance
13RM+, effectiveness increasing as rep count increases
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
2-for-2 rule
53
relates to the total amount of weight lifted in a training session
volume
54
group of repetitions sequentially performed before the athlete stops to rest
set
55
total number of repetitions performed during a workout session
repetition-volume
56
number of sets to enhance strength (core)
2-6
57
number of sets to enhance power (SE, ME)
3-5
58
number of sets to enhance hypertrophy
3-6
59
number of sets to enhance endurance
2-3
60
number of sets to enhance strength for assistance exercises
1-3
61
this is the greatest contributor to hypertrophy
volume
62
rest period length for strength
2-5min
63
rest period length for power
2-5min
64
rest period length for hypertrophy
30-90s
65
rest period length for endurance
less than or equal to 30s