Chapter 17 - Program Design for Resistance Training

Question 1

1-Repetition maximum

Answer 1

The greatest amount of weight that can be lifted with proper technique for one repetition

Question 2

2-for-2 rule

Answer 2

Method of progressing resistance load - if an athlete can perform 2 or more reps beyond the assigned load for a given exercise for 2 or more consecutive training days, weight should be added to that exercise for the next training session

Question 3

Assistance exercise

Answer 3

Single-joint exercises targeting smaller muscles

Question 4

Circuit Training

Answer 4

Multiple exercises performed sequentially with little rest

Question 5

Compound set

Answer 5

Sequentially performing sets of 2 different exercises stressing the same muscle group

Question 6

Core exercise

Answer 6

Multijoint exercises that recruit one or more large muscle areas

Question 7

Exercise history

Answer 7

History of training that occured before athlete began a new or revised program

Question 8

Exercise order

Answer 8

The order in which exercises are performed when following a resistance training program

Question 9

Exercise selection

Answer 9

The specific exercises chosen when designing a resistance program

Question 10

Goal repetitions

Answer 10

The intended number of repetitions on a set

Question 11

Injury analysis

Answer 11

Examination common sites for joint and muscle injury and the causative factors in a given sport

Question 12

Intensity

Answer 12

The weight lifted as a percent of a 1RM in the case of resistance training

Question 13

Interset rest

Answer 13

Time dedicated to recovery between sets

Question 14

Load

Answer 14

The amount of weight assigned to an exercise set

Question 15

Mechanical work

Answer 15

The product of force and displacement (distance)

Question 16

Movement analysis

Answer 16

An analysis of the body and limb movement patterns and muscular involvement

Question 17

Multijoint exercise

Answer 17

Exercises that involve two or more joints

Question 18

Muscle balance

Answer 18

The proper ratio of strength, power, or muscular endurance of muscle groups relative to one another

Question 19

Needs analysis

Answer 19

A two-stage process in program design that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete

Question 20

Overload

Answer 20

Principle of program design that calls for training intensities greater than what the athlete is accustomed to

Question 21

Physiological analysis

Answer 21

An examination of strength, power, hypertrophy, and endurance priorities for a given sport

Question 22

Power exercise

Answer 22

Structural exercises performed quickly or explosively

Question 23

Profile

Answer 23

The characteristics of an individual athlete including training status and history, physical performance assessments, and the primary resistance training goal

Question 24

Program design

Answer 24

The overall process of creating a resistance training program

Question 25

Progression

Answer 25

Process of increasing the intensity of exercise over time

Question 26

Repetition

Answer 26

A single movement of an exercise performed as part of a set

Question 27

Repetition maximum (RM)

Answer 27

The maximum number of repetitions that can be performed with a specified workload

Question 28

Repetition-volume

Answer 28

The total number of repetitions performed in a training session

Question 29

Rest period

Answer 29

Time dedicated to recovery between sets

Question 30

SAID

Answer 30

A principle of specificity in program design which stands for “specific adaptations to imposed demands”

Question 31

Set

Answer 31

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

Question 32

Single-joint exercise

Answer 32

Exercises that only involve one joint

Question 33

Specificity

Answer 33

Principle of program design that calls for focusing on movements most applicable to the athlete’s sport

Question 34

Split routine

Answer 34

Training plan that trains different muscle groups on different days

Question 35

Structural exercise

Answer 35

Exercises that involve muscular stabilization of posture during the performance of the lifting movement

Question 36

Superset

Answer 36

Two sequentially performed exercises that stress opposing muscle groups

Question 37

Training background

Answer 37

Assessment of an athlete’s training that occured before the athlete began a new or revised program

Question 38

Training frequency

Answer 38

The number of training sessions completed in a given time period

Question 39

Training status

Answer 39

An athlete’s current condition or level of preparedness

Question 40

Volume

Answer 40

The overall amount of work performed

Question 41

Volume-load

Answer 41

Weight/resistance lifted multiplied by the total number of repetitions