Chapter 17-Program Design for Resistance Training Flashcards
specificity
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
SAID
specific adaptation to imposed demands
overload
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
Progression
increasing resistance, intensity, number of sessions or adding in more drills to continue to overload the athlete and account for adaptation
Resistance training program design variables
needs analysis exercise selection training frequency exercise order training load and reps volume rest periods
Needs analysis
evaluation of the requirements and characteristics of the sport and an assessment of the athlete
Evaluation of the sport
Movement analysis
physiological analysis
injury analysis
others-cardiovascular endurance, speed, agility and flexibility requirements
movement analysis
body and limb movement patterns and muscular involvement
physiological analysis
strength, power, hypertrophy and muscular endurance priorities
injury analysis
common sites for joint and muscle injury and causative factors
assessment of the athlete
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
training status
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
training background
type of training program
length of recent regular participation in previous programs
level of intensity involved in previous programs
degree of exercise technique experience
physical testing and evaluation
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
training program
should focus on improving deficiencies, maintaining strengths, further developing physiological qualities that will help meet the demands of the sport
training goal
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
exercise selection
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
Core exercises
recruit one or more large muscle areas, multijoint exercises, direct application to the sport
receive priority when selecting exercises
assistance exercises
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
structural exercise
core exercise that emphasizes loading the spine directly or indirectly resulting in muscular stabilization of posture during performance of the lift
power exercise
structural exercise that is performed very quickly or explosively
examples of movement related resistance training exercises
- ball dribbling and passing
- ball kicking
- freestyle swimming
- vertical jumping
- racket stroke
- rowing
- running/sprinting
- throwing/pitching
- close-grip bench press, DB bench press, triceps pushdown, reverse curl, hammer curl
- unilateral hip adduction/abduction, single-leg squat, forward step lunge, leg extension, leg raise
- pull-up, lateral shoulder raise, forward step lunge, upright row, barbell pullover, single-leg squat
- snatch, power clean, push jerk, back squat, front squat, heel raise
- flat DB fly, lunge, bent-over lateral raise, wrist curl, wrist extension
- power clean, clean pull, snatch pull, bent-over row, seated row, angled leg press, horizontal leg press, deadlift, stiff-leg deadlift, good morning
- snatch, clean, front squat, forward step lunge, step up, leg extension, leg curl, toe raise
- lunge, single leg squat, barbell pullover, overhead triceps extension, shoulder internal and external rotation
muscle balance
proper ratio of strength, power or endurance between one muscle group and another
recovery exercises
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
training frequency
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
training frequencies based on training status
beginner 2-3 per week
intermediate 3-4 per week
advanced 4-7 per week
training frequencies based on sport season
off season 4-6 per week
preseason 3-4 per week
inseason 1-2 per week
postseason 0-3 per week
