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Certified Strength & Conditioning Specialist > Chapter 17: Program Design for Resistance Training > Flashcards

Chapter 17: Program Design for Resistance Training Flashcards

1
Q

Principles of training applicable to resistance training

A
  • Specificity
  • Overload
  • Progression
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2
Q

Specificity

A

The method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome

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3
Q

Specificity in resistance training refers to:

A
  • Muscles involved
  • Movement pattern
  • Nature of the muscle action (speed, force application, etc)
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4
Q

SAID Principle

A
  • Specific Adaptations to Imposed Demands

- Underlying principle is that the type of demand placed on the body dictates the type of adaptation that will occur

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5
Q

Overload

A

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

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6
Q

Progression

A

The intensity of the training needs to become progressively greater

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7
Q

Program Design Variables

A
  • Step 1: Needs analysis
  • Step 2: Exercise selection
  • Step 3: Training frequency
  • Step 4: Exercise order
  • Step 5: Training load and repetitions
  • Step 6: Volume
  • Step 7: Rest periods
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8
Q

Step 1: Needs Analysis

A
  • A 2-stage process determining what the training program will require
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9
Q

Stages of Needs Analysis Step

A
  • Evaluate the requirements and characteristics of the sport

- Assess the athlete

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10
Q

Considerations in Evaluations of the Sport

A
  • Movement analysis
  • Physiological analysis
  • Injury analysis
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11
Q

Movement Analysis

A

Body and limb movement patterns and muscular involvement

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12
Q

Physiological Analysis

A

Strength, power, hypertrophy, and muscular endurance priorities

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13
Q

Injury Analysis

A

Common sites for joint and muscle injury and causative factors

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14
Q

Athlete assessment

A
  • Evaluate the athlete’s needs and goals through interviews, conducting a variety of tests
  • Evaluate the results, determine the primary goal of training
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15
Q

Training Status

A

An athlete’s current condition or level of preparedness to begin a new or revised program

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16
Q

Training Background

A
  • AKA exercise history

- Training that has occurred before beginning a new or revised program

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17
Q

An assessment of training background should examine:

A
  • Type of training program (sprint, plyometric, etc.)
  • Length of recent regular participation in previous training program(s)_
  • Level of intensity involved in previous training program(s)
  • Degree of exercise technique experience
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18
Q

Exercise Technique Experience

A

The knowledge and skill to perform resistance training exercises properly

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19
Q

Training Status Classifications

A
  • Beginner (untrained)
  • Intermediate (moderately trained)
  • Advanced (well-trained)
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20
Q

Beginner Athlete Background

A
  • Current program: not training or just began
  • Training age: <2 months
  • Frequency (per week): 1-2
  • Training stress: None or low
  • Technique experience and skill: None or minimal
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21
Q

Intermediate Athlete Background

A
  • Current program: Currently training
  • Training age: 2-6 months
  • Frequency (per week): 2-3
  • Training stress: Medium
  • Technique experience and skill: Basic
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22
Q

Advanced Athlete Background

A
  • Current program: Currently training
  • Training age: at least 1 year
  • Frequency (per week): at least 3-4
  • Training stress: High
  • Technique experience and skill: High
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23
Q

Physical Evaluation

A

Involves conducting assessments of the athlete’s strength, flexibility, power, speed, muscular endurance, body composition, cardiovascular endurance, etc

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24
Q

Physical Evaluation for Resistance Training

A

Focus is on maximal muscular strength

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25
Q

Physical Evaluation and Specificity

A

Selected tests should be related to the athlete’s sport, consistent with the athlete’s level of skill, and realistically based on the equipment available

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26
Q

What should be done with the results of the assessment?

A

Results should be compared with normative or descriptive data to determine the athlete’s strengths and weaknesses

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27
Q

Training Goals and Resistance Training

A

Despite a potential desire or need to make improvements in 2 areas, the program should concentrate on only 1 training outcome per season

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28
Q

Step 2: Exercise Selection

A

Choosing exercises for a resistance training program

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29
Q

Factors for exercise classification

A
  • Size of muscle areas involved

- Level of contribution to a particular sport movement

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30
Q

Core Exercise

A
  • Recruits 1+ large muscle areas
  • Involves 2+ primary joints (multi-joint exercise)
  • Receive priority when selecting exercises due to their direct application to the sport
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31
Q

Assistance Exercise

A
  • Usually recruit smaller muscle areas
  • Involve only 1 primary joint (single-joint exercise)
  • Considered less important to improving sport performance
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32
Q

Structural Exercise

A

A core exercise that emphasizes loading the spine either directly (back squat) or indirectly (power clean)

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33
Q

Power Exercise

A

A structural exercise that is performed very quickly or explosively

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34
Q

Movement Analysis

A
  • Focus should be on selecting exercises that are relevant to movement patterns, joint ROM, and muscular involvement
  • Exercises should also create muscular balance to reduce risk of injury
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35
Q

Sport-Specific Exercises

A
  • The more similar to an activity an exercise is, the greater likelihood there will be a positive transfer to that sport
  • SAID principle
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36
Q

Muscle Balance

A
  • Avoid designing a program that increases risk of injury due to strength disparity between agonist and antagonist
  • Does not always mean EQUAL strength, just the right ratio of strength
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37
Q

Agonist

A

The muscle or muscle group actively causing the movement

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38
Q

Antagonist

A

The sometimes passive, not concentrically involved muscle or muscle group located on the opposite side of the limb

39
Q

Recovery Exercise

A

An exercise that does not involve high muscular or nervous system stress but promotes movement and restoration

40
Q

What does recovery exercise do?

A
  • Assist in the removal of metabolic wastes and by-products

- Maintain blood flow to the exercised muscles

41
Q

Exercise Technique Experience and Exercise Selection

A

Make sure the athlete can perform the required movements

42
Q

Availability of Resistance Training Equipment and Exercise Selection

A

Equipment available will impact which exercises can be performed

43
Q

Available Training Time per Session

A

Use time wisely

44
Q

Step 3: Training Frequency

A
  • The number of training sessions given in a certain time period (commonly 1 week)
45
Q

Considerations for determining training frequency

A

Consider the athlete’s:

  • Training status
  • Sport’s season
  • Projected exercise loads
  • Exercise types
  • Concurrent training or other activities
46
Q

Training Status and Training Frequency

A
  • Traditionally, 3x/week for a novice

- As athlete becomes more advanced, frequency may need to increase

47
Q

General Guideline for Training Frequency

A

Schedule training sessions to have at least 1, but no more than 3, rest/recovery days for sessions working the same muscle groups

48
Q

Split Routine

A
  • For intermediate or advanced athletes
  • Instead of training the whole body every session, different areas are trained on different days
  • This allows recovery to occur for specific body regions while training frequency increases
49
Q

Sport Season and Training Frequency

A

Skill-development may take priority over weight training during the season, so the days/week in the weight room may have to decrease

50
Q

Training Load and Training Frequency

A
  • Max or near-max loads require more recovery time before training again
  • Evidence that upper body recovers faster than lower body from high intensity workouts
51
Q

Exercise Type and Training Frequency

A

Single-joint exercises are easier to recover from than multi-joint exercises

52
Q

Other Activities and Training Frequency

A
  • Frequency is influenced by the overall amount of physical stress
  • If there are other forms of training, or a physically demanding job, weight training frequency may need to decrease
53
Q

Step 4: Exercise Order

A
  • A sequence of resistance exercises performed during one training session
  • Exercises should be arranged so that max force producing capacity is available to ensure proper technique
54
Q

Most common methods for ordering resistance exercises

A
  • Power, Other Core, then Assistance Exercises
  • Upper and Lower Body Exercises Alternated
  • “Push” and “Pull” Exercises Alternated
  • Supersets and Compound Sets
55
Q

Power, Other Core, then Assistance Exercises

A
  • Power exercises first, followed by other core exercises, then assistance exercises last
  • This ensures the most technical and metabolically demanding exercises get priority
56
Q

Upper and Lower Body Exercises Alternated

A
  • Helpful for untrained individuals if completing exercises for the same area in succession is too difficult
  • Minimizes length of rest periods between exercises and maximizes rest for a body area
  • Minimizes total training time
  • Used in circuit training
57
Q

Circuit Training

A
  • If exercises are performed with minimal rest periods (20-30 seconds)
  • Sometimes used to improve cardiorespiratory endurance
58
Q

“Push” and “Pull” Exercises Alternated

A
  • Ensures the same muscle group will not be used in 2 exercises in succession
  • Reduces effect of fatigue
  • Also used in circuit training
59
Q

Supersets and Compound Sets

A
  • Time efficient and purposely more demanding

- May not be appropriate for unconditioned athletes

60
Q

Superset

A

Involves sequentially performed exercises that stress two opposing muscles are muscle areas (an agonist and its antagonist)

61
Q

Compound Sets

A

Involves sequentially performing 2 different exercises for the same muscle group

62
Q

Step 5: Training Load and Repetitions

A
  • Load: The amount of weight assigned to an exercise set

- Repetitions: The number of times an exercise is performed

63
Q

Mechanical Work

A

The product of force and displacement

64
Q

Volume-load

A

Product of the weight and how many times it is lifted

65
Q

Repetition-volume

A

The total number of repetitions

66
Q

Training load for strength

A
  • 85% or above

- Goal reps: 6 or less

67
Q

Training load for power (single-effort event)

A
  • Shot put, high jump, weightlifting
  • 80-90%
  • Goal reps: 1-2
68
Q

Training load for power (multiple-effort event)

A
  • Basketball, volleyball
  • 75-85%
  • Goal reps: 3-5
69
Q

Training load for hypertrophy

A
  • 67-85%

- Goal reps: 6-12

70
Q

Training load for muscular endurance

A
  • 67% or less

- Goal reps: 12 or more

71
Q

2-for-2 Rule

A

If the athlete can do 2+ reps over assigned rep goal for 2 consecutive workouts, weight should be added

72
Q

Load increases for smaller, weaker, less trained athete

A
  • Upper body: 2.5-5 lb

- Lower body: 5-10 lb

73
Q

Load increases for larger, stronger, more trained athlete

A
  • Upper body: 5-10 lb

- Lower body: 10-15 lb

74
Q

Step 6: Volume

A

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

75
Q

Set

A

A group of reps sequentially performed before the athlete stops to rest

76
Q

Multiple vs Single Sets

A
  • Single-set is possibly better for novices

- Multiple sets are better suited for strength gains due to the overall increase in volume

77
Q

Training Status and Volume

A

As an athlete adapts to long-term training, increasing volume will be necessary

78
Q

Training Goals affected by Volume

A
  • Strength and power
  • Hypertrophy
  • Muscular endurance
79
Q

Volume Assignments for Strength

A
  • Goal reps: 6 or less

- Sets: 2-6

80
Q

Strength gains for untrained individuals

A

Nearly any type of program will work for strength increases

81
Q

Volume Assignments for Single-Effort Power Event

A
  • Goal reps: 1-2

- Sets: 3-5

82
Q

Volume Assignments for Multiple-Effort Power Event

A
  • Goal reps: 3-5

- Sets: 3-5

83
Q

Volume Assignments for Hypertrophy

A
  • Goal reps: 6-12

- Sets: 3-6

84
Q

Number of exercises per muscle group for increasing muscle size

A

3+

85
Q

Volume Assignments for Muscular Endurance

A
  • Goal reps: 12 or more

- Sets: 2-3

86
Q

Step 7: Rest Periods

A
  • AKA interset rest

- The time dedicated to recovery between sets and exercises

87
Q

Factors affecting rest time

A
  • Goal of training
  • Relative load lifted
  • Athlete’s training status
88
Q

Rest Periods for Strength Training

A

2-5 min

89
Q

Rest Periods for Power Training

A

2-5 min

90
Q

Rest Periods for Hypertrophy Training

A

30 seconds to 1.5 min

91
Q

Rest Periods for Muscular Endurance Training

A

30 seconds or less

92
Q

How relative load affects rest time

A

The heavier the loads are, the longer the rest period should be

93
Q

How training status affects rest time

A

If the athlete is not in good physical condition, rest periods may initially ned to be longer than typically assigned

Certified Strength & Conditioning Specialist (24 decks)

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