Chapter 17-Program Design for Resistance Training

Question 1

specificity

Answer 1

training in a specific manner to produce a specific adaptation or training outcome
refers to muscles involved, movement pattern, and nature of the muscle action

Question 2

SAID

Answer 2

specific adaptation to imposed demands

Question 3

overload

Answer 3

stress the body at a higher level than it is accustomed to
can be accomplished by increasing weight, number of sessions per week, adding exercises or sets, emphasizing complex over simple exercises, decreasing the length of rest between sets and exercises or any combo of the above

Question 4

Progression

Answer 4

increasing resistance, intensity, number of sessions or adding in more drills to continue to overload the athlete and account for adaptation

Question 5

Resistance training program design variables

Answer 5

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

Question 6

Needs analysis

Answer 6

evaluation of the requirements and characteristics of the sport and an assessment of the athlete

Question 7

Evaluation of the sport

Answer 7

Movement analysis
physiological analysis
injury analysis
others-cardiovascular endurance, speed, agility and flexibility requirements

Question 8

movement analysis

Answer 8

body and limb movement patterns and muscular involvement

Question 9

physiological analysis

Answer 9

strength, power, hypertrophy and muscular endurance priorities

Question 10

injury analysis

Answer 10

common sites for joint and muscle injury and causative factors

Question 11

assessment of the athlete

Answer 11

profile the athlete’s needs and goals by evaluating training and injury status, conducting a variety of tests, evaluating the results and determining the primary goal of training

Question 12

training status

Answer 12

an athlete’s current condition or level of preparedness to begin a new or revised program
evaluation by a sport’s medicine professional or any current or previous injuries
training background or exercise history

Question 13

training background

Answer 13

type of training program
length of recent regular participation in previous programs
level of intensity involved in previous programs
degree of exercise technique experience

Question 14

physical testing and evaluation

Answer 14

assessments of strength, flexibility, power, speed, muscular endurance, body composition, cardiovascular endurance
tests selected should be related to the athlete’s sport consistent with the athlete’s level of skill and realistically based on the equipment available
movement analysis provides direction in selecting tests
results should be compared with normative/descriptive data to determine strengths/weaknesses

Question 15

training program

Answer 15

should focus on improving deficiencies, maintaining strengths, further developing physiological qualities that will help meet the demands of the sport

Question 16

training goal

Answer 16

test results, movement and physiological analysis of the sport, priorities of the sport season determine the primary goal or outcome for the program
typically strength, power, hypertrophy or muscular endurance
efforts should be made to focus on one training outcome per season

Question 17

exercise selection

Answer 17

choosing exercises for the program
SC professional must understand the nature of various types of resistance training exercises, the movement and muscular requirements of the sport, the athlete’s exercise technique experience, equipment available and the amount of training time available

Question 18

Core exercises

Answer 18

recruit one or more large muscle areas, multijoint exercises, direct application to the sport
receive priority when selecting exercises

Question 19

assistance exercises

Answer 19

recruit smaller muscle areas, single-joint exercises, less important to sport performance
good for injury prevention and rehabilitation or to isolate a specific muscle/group

Question 20

structural exercise

Answer 20

core exercise that emphasizes loading the spine directly or indirectly resulting in muscular stabilization of posture during performance of the lift

Question 21

power exercise

Answer 21

structural exercise that is performed very quickly or explosively

Question 22

examples of movement related resistance training exercises

1. ball dribbling and passing
2. ball kicking
3. freestyle swimming
4. vertical jumping
5. racket stroke
6. rowing
7. running/sprinting
8. throwing/pitching

Answer 22

1. close-grip bench press, DB bench press, triceps pushdown, reverse curl, hammer curl
2. unilateral hip adduction/abduction, single-leg squat, forward step lunge, leg extension, leg raise
3. pull-up, lateral shoulder raise, forward step lunge, upright row, barbell pullover, single-leg squat
4. snatch, power clean, push jerk, back squat, front squat, heel raise
5. flat DB fly, lunge, bent-over lateral raise, wrist curl, wrist extension
6. power clean, clean pull, snatch pull, bent-over row, seated row, angled leg press, horizontal leg press, deadlift, stiff-leg deadlift, good morning
7. snatch, clean, front squat, forward step lunge, step up, leg extension, leg curl, toe raise
8. lunge, single leg squat, barbell pullover, overhead triceps extension, shoulder internal and external rotation

Question 23

muscle balance

Answer 23

proper ratio of strength, power or endurance between one muscle group and another

Question 24

recovery exercises

Answer 24

do not involve high muscular stress or high CNS stress but rather promote movement and restoration
included at the conclusion of main training session or as a separate session during the microcycle
lightly loaded resistance or low intensity aerobic
assist in returning the body to pre-exercise state, removing metabolic waste and byproducts, and maintaining blood flow for repair processes

Question 25

training frequency

Answer 25

number of training sessions completed in a given time period

consider the training status, sport season, projected loads, types of exercises and other concurrent training activities

Question 26

training frequencies based on training status

Answer 26

beginner 2-3 per week
intermediate 3-4 per week
advanced 4-7 per week

Question 27

training frequencies based on sport season

Answer 27

off season 4-6 per week
preseason 3-4 per week
inseason 1-2 per week
postseason 0-3 per week