Chapter 17 Shit Flashcards
What are the principles of anaerobic exercise prescription?
-Specificity
+Athlete trained in a specific manner to produce a specific adaptation or training outcome
++For resistance training, specificity revolves around
+++Muscles involved
+++Movement pattern
+++Nature of muscle action
+++Speed of movement
+++Force application
+++Does not mean that every aspect of training program must mimic sporting skill
What is the SAID principle?
-Specific adaptations to imposed demands
-States that the type of demand placed on the body dictates the type of adaptation that will occur
+I.e. training for power in high-speed movements (baseball pitch, tennis serve) should attempt to activate or recruit the same motor units required by their sport at the highest velocity possible
-Relates to the athletes sport season
+Progression through preseason, in-season, and post-season training should gradually progress from generalized to sport-specific training
+When conducted alongside participation in the sport itself, the proper application of specificity increases the likelihood that other training will also positively contribute to performance
What is overload?
-Assigning a workout or training regimen of greater intensity than the athlete is accustomed to
-Without overload, even well-designed program greatly limit the athletes ability to make improvements
-For resistance training - involves increasing the loads assigned in the exercise
-Can also include:
+Increasing the number of weekly training sessions
+Adding exercises or sets
+Emphasizing complex over simple exercises
+Decreasing length of rest periods between sets and exercises
+Any combination of these or other changes
What is progression?
-Proper application of progression promotes long-term training benefits
+Adding more resistance
+Raise the number of training sessions
+Add more drills or exercises to each session
+Change the type or technical requirements of the drills or exercises
++I.e. progress from the front squat to hang power clean to full power clean
+Progression is based on training status and is introduced gradually and systematically
What must be considered when designing a program?
-Needs analysis
-Exercise selection
-Training frequency
-Exercise order
-Training load and reps
-Volume
-Rest periods
What is a needs analysis?
-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
How should a s+c professional evaluate a sport to determine program design?
-Determine the unique characteristics of the sport
+General physiological and biomechanical profile
+Common injury sites
+Position-specific attributes
-Should consider at a minimum the following attributes of the sport:
+Movement analysis - analyzing the body and limb movement patterns and muscular involvement
+Physiological analysis - examine strength, power, hypertrophy, and endurance priorities
+Injury analysis - examine common sites for joint and muscle injury and the causative factors
Evaluate a shot putter
-All-body movement beginning in a semi-crouched stance with many joints flexed and adducted -
+Culminates in upright stance with joints extended and abducted
+Heavy involvement of elbow extensors, shoulder abductors, hip extensors, and ankle plantar flexors
-Requires high levels of strength and power, with hypertrophy being an advantage due to the relationship between muscle cross-section and force production, minimal muscular endurance required
-Repetitive nature of training and competition leads to frequent injuries to muscles and tendons surrounding the shoulder and elbow joints
What should be looked at during an athletic assessment?
-Profile the athletes needs and goals by evaluating training and injury status, conducting athletic tests, evaluating test results, and determining the primary goal of training
-Training status - an athlete’s current condition or level of preparedness
+Evaluation by sports medicine professional of any current or previous injuries that may affect training
-Training background or exercise history
+Training that occurs before athlete began a new or revised program
+Should examine:
++Type of training previously experienced
++I.e. sprint, plyometric, resistance
++Length of recent regular participation in the training program
++Degree of exercise technique experience - knowledge and skill needed to perform resistance training exercises appropriately
-Physical testing and evaluation - conducting assessments of:
+Strength
+Flexibility
+Power
+Speed
+Body Composition
+Muscular and cardiovascular endurance
-Primary resistance training goal
+Resistance program will be guided by:
++Test results
++Movement and physiological analysis
++Priorities of the sport season
+Typical goals of resistance training:
++Strength
++Power
++Hypertrophy
++Muscular endurance
++Effort should be made to concentrate on only one training outcome per season
What should be thought about and understood when selecting exercises for an athlete?
-Choosing exercises for a resistance training program
-Strength and conditioning professionals must understand:
+The nature of various resistance exercises
+The movement and muscular requirements of the sport
+The athlete’s exercise technique experience
+Available equipment
+Amount of training time
What are the 4 main different exercise types?
Core exercises
Assistance exercises
Power exercises
Structural exercises
What are core exercises?
-Recruit one or more large muscle areas
-Involve two or more primary joints
-Receive priority in exercise selection due to their direct application to the sport
What are assistance exercises?
-Usually recruit smaller muscles
+I.e. upper arm, abdominal muscles, calf, neck, forearm, lower back
-Involve only one primary joint
-Considered less important for improving sport performance
-Generally, all joints of the shoulder articulations are considered one primary joint as well as the spine
-Assistance exercises often used for injury prevention and rehabilitation
What category do structural and power exercises fall under?
Core exercises
What is a structural exercise?
-involve muscular stabilization of posture during the performance of the lifting movement (i.e. rigid torso during squat)
What is a power exercise?
-structural exercises performed quickly or explosively (i.e. power clean) - typically assigned based on sport-specific training priorities
What relevancy do exercises need to have?
-Exercises need to be relevant to activities in the sport and the body and limb movement patterns, joint ROMs, and muscular involvement
How is muscular balance important?
-Exercises should also created muscular balance to reduce the risk of injury from disproportionate training
-Exercises should maintain a balance of muscular strength across joints and between opposing muscle groups (i.e. biceps and triceps_
-Avoid resistance programs that increase injury risk due to disparity between agonist and antagonist
-If an imbalance is created or discovered, exercises should restore appropriate strength and muscle balance
-Muscle balance does not always mean equal strength
+Requires a proper ratio of strength, power, or muscular endurance of muscle groups relative to one another
How does one exercise to promote recovery?
-Recovery exercises - exercises that do not involve high muscular or nervous system stress but promote movement and restoration
Usually included at the conclusion of the main session or as a separate section in the microcycle
-Can include lightly loaded resistance or low-intensity aerobics to return the body to pre-exercise state
-Assist in the removal of metabolic wastes and by-products and maintain blood-flow to muscles for optimized repair processes
How does exercise technique experience matter for a strength coach?
-Athletes demonstrating improper technique require complete instruction from the s + c professional
-Do not assume athletes are performing exercises properly - even exercises considered easy
How does availability of equipment affect exercise selection?
-Availability of training equipment determines what exercises can be performed effectively
-Exercise selection must revolve around the possible options based on equipment and substitute exercises when equipment is unavailable
How does availability of time affect programming?
-Limited training time may demand a focus on time-efficient exercises over those that take longer to complete
+I.e. using leg press instead of barbell lunge (pin selection much faster than barbell setup)
-Time saved performing less sport-specific movements that are more efficient may allow additional exercises or more sets
-The benefit of more time-consuming sport-specific exercises may outweigh the additional time spent depending on the training goals and available time
What are training frequency considerations for beginner athletes?
-For beginner athletes - 2-3 days per week of training allows appropriate recovery
+Recommended to have 1 day between training sessions, but no more than 3 - i.e. monday thursday, tuesday friday
What are training frequency considerations for highly-trained athletes?
-For more highly-trained athletes, a split routine can augment training
+Trains different muscle groups on different days
+Allows sufficient recovery for a given muscle group while training on consecutive days
+Can be grouped by lower-upper body or by muscle area
Rest days won’t necessarily fall on the same day each week
How should training be handled in the sport season?
-Affects the amount of time dedicated to resistance training vs sport training
-In-season sports practice will necessitate decreased time in the weight room and therefore less resistance training
How does training load affect training frequency?
-Training with maximal or near maximal loads requires more recovery time before the next training session
-Training frequency can be enhanced by including lighter and heavier training days
-Upper body muscles may recover more rapidly than lower body muscles
+Also true for single joint vs multi joint exercises
What are some other factors that can affect training frequency?
-Overall physical stress will also influence the frequency
-A program that already includes aerobic or anaerobic training, sport skill practice, or any combination of these will require a reduction in resistance training frequency
-Effects of a physically demanding occupation may also necessitate reduced training frequency
What is exercise order?
-A sequence of resistance exercises performed during on training session
-The decision on order typically arranged to allow maximal force production capabilities to complete a set with proper exercise technique
What are common orders of exercise?
-Power, other core, then assistance exercises
+Begin with power exercises (snatch, hang clean, power clean, push jerk)
+Follow power with non-power core exercises and then assistance
+Often referred to as multi joint and then single joint exercises
+Chosen because power exercises require the highest level of skill and concentration and are most affected by fatigue
+Fatigued athletes are prone to poor technique and therefore at higher risk of injury
+If power exercises are not included in the program, begin with core exercises
Upper-Lower body alternated exercises
-Alternating upper and lower body movements can allow more recovery between exercises
+Good for untrained individuals who are quicker to fatigue a given muscle group
+Minimizes rest time needed between exercises but maximizes rest for specific muscle groups - reduces overall training time
+If performed with minimal rest, this is referred to as circuit training
-Push and pull exercises (alternated)
+Alternating push with pull movements to avoid the same muscle group being used twice in succession
+Reduces fatigue buildup in the involved muscles
+Allows increased repetitions on each exercise compared to performing all push exercises in a row
+Can be used on lower body as well
+I.e. leg press to stiff leg deadlift
+Push-pull very commonly used in circuit training and particularly effective for new athletes or those returning to resistance training
What are supersets and compound sets?
-Performing one set of a pair of exercises back-to-back with no rest in between
-Superset - two sequentially performed exercises that stress opposing muscle groups - i.e. 10 reps biceps, 10 reps triceps
-Compound set - sequentially performing sets of 2 different exercises stressing the same muscle group
+I.e. bicep curl with barbell followed by bicep curl with dumbbell
-Both supersets and compound sets
What is training load?
the amount of weight assigned to an exercise set
What is mechanical work?
-the product of force and displacement (distance)
+Athlete generates mechanical work on the weight through metabolic work performed in the body
+Important to quantify mechanical work to avoid exhaustion phase of General Adaptation Syndrome
What is volume-load?
-can be used to assess mechanical work
-Weight/resistance lifted multiplied by the total number of reps
-Generally calculated separately for power, strength, and hypertrophy training
+Allows determination of both total volume-load and the primary stimulus achieved
-Not affected by rep scheme (i.e. 3x5 vs 5x3) due to the total number of reps being the ultimate factor
+Repetition schemes affect the intensity value of the work performed and indicate the overall quality of work
+Rep-volume used to calculate overall time of workout (does not account for rest) and can be factored into volume-load to determine the average weight lifted per reps per session
++Good indicator of mechanical and metabolic power output - the true intensity/work quality parameters
What is repetition-volume?
- the total number of repetitions
-Total repetitions that can be performed inversely proportional to the weight lifted
-Load is typically described as a percentage of a 1rm
+The greatest amount of weight that can be lifted with proper technique for one repetition
-Can also use repetition maximum more generally - the maximum number of repetitions that can be performed with a specified workload
What is the relationship between a 1rm and repetition max?
-Relationship between 1rm and repetition maximum can be estimated once a given repetition maximum can be performed
+I.e. 5rm typically 87% of a 1rm
+Assumes linear association - in practice, there may be a curvilinear relationship
+Resistance trained athletes may exceed the estimated repetition maximum for given submaximal percentages - especially in lower body core exercises
+Performing multiple sets will usually result in a lower rm at a given load
+1rm research shows that athletes can often perform 2-3x more repetitions than predicted with 1rm tables
+Machine-exercises usually have a higher 1rm than similar free weight exercises
+Exercises involving smaller muscle areas may not produce predicted rep-maximums
+Most accurate RM predictions are for loads greater than 75% 1rm and fewer than 10 repetitions
-1rm tables should only be used as a guideline for RM estimates
-Usually best to assign loads based on % of test established 1rm
What are 1rm and multiple RM testing options?
-To assign training loads, coaches have the following options
+Determine actual 1rm via testing
+Estimate 1rm from a multiple rm test (i.e. 10rm)
+Multiple RM based on the planned number of repetitions for the exercises “goal reps” - (i.e. if doing 5 reps, determine 5rm)
++Multiple rm testing may be better suited for assistance exercises in experienced athletes
++Can use a goal rep maximum to calculate initial training load
-1rm testing is best suited for intermediate and advanced athletes with knowledge of proper technique
How should you assign loads based on the training goal?
-Needs analysis should determine primary target of resistance training program
-Training goal can then be used to determine specific load and rep maximum assignments based on the rm continuum
What is the rep max continuum?
-Rep ranges as a percent of 1rm or as determined by rep-maximum will determine the main training outcome
-In general:
+Heavy weights of a large percent of 1rm (i.e. 85%+1rm) will favor maximum strength and power
+Mid-range weights (i.e. 7-10rm) favor hypertrophy
+High rep max weights (i.e. 15rm) will favor muscular endurance
+The continuum determines the primary training outcome - however, some improvements in other outcomes will most likely be present
How should you calculate the training load once the 1rm is tested?
-For max strength - loads should exceed 85% 1rm for the relevant number of reps (i.e. six reps @85%1rm based on table estimates)
-When assigning percentages for power:
+Peak power output typically occurs at 30% 1rm for non-weightlifting multijoint power exercises
++Hard to overload these movements due to need for deceleration of load
+Data from elite weightlifting and powerlifting shows that peak power output increases significantly as loads drop from 100% to 90% 1rm
++Caused by the increased speed of the weight due to the overall decrease in weight
+For power training, the sport needs will determine the ideal %1rm for power exercises:
++Single-effort power events (i.e. shot put, olympic lifting) - using sets of 1-2 repetitions with loads near 90% may be ideal
++For multiple-effort power events (i.e. jumping in basketball) - 3-5 repetitions per set with 75%-85% 1rm may be most appropriate
What are considerations for varying the training load?
-Muscular strength and power training is incredibly demanding on the body
-Experienced athletes have the skill and motivation to exert near-failure effort on every set, however this should not always be the goal
+Cannot be sustained for long without risking overtraining
-Loads (%rm) can be altered throughout the week to promote recovery
+I.e. monday heavy
+Wednesday light
+Friday medium
+Intensity of weight training can be matched with the rest of the sport practice schedule
What are considerations for progression in training load?
-2 for 2 rule -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
-Quantity of load increases
+Decision as to the size of load increases can be difficult to make
+Recommended increases are anywhere from 2.5-10%
What is volume?
-Relates to the total amount of weight lifted in a training session
+Set - group of repetitions sequentially performed before the athlete stops to rest
What is repetition-volume?
-the total number of repetitions performed during a workout session
What is volume-load?
-total reps multiplied by the weight lifted per repetition
-I.e. volume load for 2 sets of 10 reps @50lbs = 2x10x50 = 1000lbs
-If different sets are performed with different weight, volumes per set are added together to determine the training session volume
-Concentric work can be calculated by multiplying volume-load by the distance the weight is moved each rep
+Since this number is fairly constant in an individual athlete, volume load is usually adequate for determining the overall training volume
When would you use multiple sets vs single sets?
-Single sets may be more appropriate for untrained individuals for the first few months of training
+Novice athletes may still be better off with multiple sets but will gain strength with single-set training
-Higher volumes are needed to promote additional gains in strength
+Especially for intermediate and advanced resistance athletes
+Multiple sets not to failure is more effective than 1 set to failure
-Fatigue will affect ability to perform repetitions on sets later in workout
+Cannot expect to hit the full RM loads on later sets
How does training status affect volume?
-Athletes training status will affect the overall volume they can tolerate
-Appropriate for athletes to perform 1-2 sets as a beginner and increase volume over time
How should you program volume for strength and power?
-Guidelines vary but typically 2-6 sets in strength rep-range are recommended
-Power volume is lower to ensure quality technique - usually 3-5 sets after warmup
How should you program volume for hypertrophy?
-Recommended to perform 3-6 sets of three or more exercises per muscle group for max hypertrophy
-Overall volumes can be substantial
How should you program for muscular endurance?
-Typically involved performing many repetitions - 12 or more, per set for 2-3 sets per exercise
-Overall volume ultimately much lower than strength/power/hypertrophy due to lighter loads
How do rest periods vary based on the kind of training?
-Time dedicated to recovery between sets - rest period or interset rest
-Highly dependent on training goals, load lifted, and training status
-Heavier loads require more rest to fully complete subsequent sets
+I.e. muscle strength at 4rm loads requires substantially more rest than muscular endurance at 15rm loads
-Not all exercises should be assigned the same rest period
+Rest period should be determined by the load lifted and the muscle mass involved in each exercise
+I.e. assistance exercise usually performed at higher reps than core exercise would require less rest
How should you treat rest periods when training for strength and power?
-Near maximal or maximal loads require long rest periods
+Especially true on lower body or all-body structural exercises
+Common recommendation is 2-5 minutes or 3-5 minutes for heavy sets
How long should you rest for hypertrophy?
-Increases in muscle size usually use short-to-moderate interset rest periods
-Typical rest periods for hypertrophy range from 30 seconds to 1.5 minutes
+Large muscle group exercises may require more rest
