Chapter 17: Program design for resistance training Flashcards
resistance training program design variables(7)
needs analysis exercise selection training frequency exercise order training load and repetitions volume rest periods
the method whereby and athlete is trained in a manner to produce a targeted adaptation or training outcome
specificity
SAID stands for
specific adaptation to imposed demands
assigning a workout or training regimen of greater intensity than the athlete is accustomed to
overload
increasing the # of sessions per week, adding exercises or sets, emphasizing complex over simple exercises, decreasing RP length are additional examples of this
overload
a two stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete
needs analysis
first task of a needs analysis
determine the unique characteristics of the sport
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
second task of a needs analysis
profile the athletes needs and goals by evaluating training(injury) status, testing, evaluating results, and determining the primary goal of training.
an athletes current condition or level of preparedness
training status
training that occurred before the athlete bagan a new or revised program
training background or exercise history
the knowledge and skill to perform resistance training exercises properly
exercise technique experience
resistance training goal of the off-season
hypertrophy and endurance early
strength and power late
resistance training goal of the preseason
sport and movement specific (type of focus depends on sport)
resistance training goal in season
maintenance of preseason training goal
reistance training goal of the post season
none specific
recruit one ore more large muscle areas
core exercises
involve two or more primary joints
multijoint exercises
these two types of exercise receive priority when selecting exercises for a program
core
multijoint
usually recruit smaller muscle area
assistance exercises
involve one primary joint
single-joint exercises
these two types of exercise are considered less important to improving sport performance
assistance
single-joint
these types of exercises are used commonly for injury prevention and rehabilitation
assistance
single-joint
a core exercise that emphasizes loading the spine directly or indirectly
structural exercise
a structural exercise that is performed very quickly or explosively
power exercise
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
exercises that do no involve high muscular stress and high stress on the nervous system, but promote movement and restoration
recovery exercises
number of training sessions completed in a given time period
training frequency
frequency guidelines for a beginner
2-3/week
frequency guidelines for intermediate
3-4/week
frequency guidelines for advanced
4-7/week
program in which different muscle groups are trained on different days
split routine
frequency during off season
4-6/week
frequency during preseason
3-4/week
frequency during in-season
1-3
frequency during post season (active rest)
0-3
refers to the sequence of resistance exercises performed during one training session
exercise order
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
involves two sequentially performed exercises that stress two opposing muscles or muscle areas
super set
involves sequentially performing two different exercises for the same muscle group
compound set
the amount of weight assigned to an exercise, often characterized as the most critical aspect of a resistance training program
load
the product of force and displacement
mechanical work
weight units x #sets x #reps =
volume load
various repetition and set schemes affect this for resistance exercise and indicate the quality of work performed
intensity
RM for assistance exercises should be kept below this number to reduce isolative stress, and chance of injury
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ideal rep range to enhance strength
1-6RM, decreasing in effectiveness with more reps
ideal rep range to enhance power
1-5RM, decreasing in effectiveness with more reps
ideal rep range to enhance hypertrophy
6-12RM, with 13-16RM being less effective, and more or less than this range being ineffective
ideal rep range to enhance endurance
13RM+, effectiveness increasing as rep count increases
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
relates to the total amount of weight lifted in a training session
volume
group of repetitions sequentially performed before the athlete stops to rest
set
total number of repetitions performed during a workout session
repetition-volume
number of sets to enhance strength (core)
2-6
number of sets to enhance power (SE, ME)
3-5
number of sets to enhance hypertrophy
3-6
number of sets to enhance endurance
2-3
number of sets to enhance strength for assistance exercises
1-3
this is the greatest contributor to hypertrophy
volume
rest period length for strength
2-5min
rest period length for power
2-5min
rest period length for hypertrophy
30-90s
rest period length for endurance
less than or equal to 30s
