Chapter 19 - Advanced Program Options Flashcards
Rest intervals for Muscular Strength
At least 2-3 min for structural exercises using heavier loads. For assistance exercises, a shorter rest period length of 1-2.
Rest intervals for Hypertrophy
2-3 min may be used with heavy loading for structural exercises, and l-2 min may be used for other exercises of moderate to moderately high intensity.
Rest intervals for Muscular Endurance
1-2 min for high- repetition sets.
1 min for moderate sets.
For circuit training, rest periods should correspond to time needed to get from one exercise to another.
Rest intervals for Power
At least 2-3 min for structural exercises when intensity is high; shorter rest interval for assistance exercises of 1-2 minutes.
Rep velocity for Muscular Strength
A continuum of velocities from unintentionally slow to fast velocities and should correspond to the intensity.
Rep velocity for Hypertrophy
Slow, moderate, and fast repetition velocities depending on the load, repetition number, and goals of the exercise.
Rep velocity for Muscular Endurance
Intentionally slow with moderate repetition number (10-15); moderate to faster with
large number of repetitions (15-25 or more)
Rep velocity for Power
Fast movements
Frequency for Muscular Strength
4 - 6 days per week
Frequency for Hypertrophy
4 - 6 days per week
Frequency for Muscular Endurance
4 - 6 days per week
Frequency for Power
4 - 5 days per week
Variable resistance training
Performed by altering the loading throughout the ROM.
Forced Reps
Completed with assistance of a spotter or via self-spotting past one’s own capacity.
Contrast Loading
Inclusion of low, moderate, and high repetitions within a session.
Partial Reps
Performed in a limited ROM with the intent to enhance ROM-specific strength and potentially full exercise ROM strength.
Functional Isometrics
Lifting a barbell in a power rack a few inches until it is pressed or pulled against the rack’s pins.
Breakdown sets
Involve a rapid reduction in weight with minimal rest thereby allowing the client to extend a set by performing additional repetitions.
Combining Exercises
Involves performing two or more exercises consecutively or simultaneously with minimal rest and are primarily used for increasing muscular endurance and hypertrophy, especially if the client is attempting to minimize workout duration.
Quality Training
Reducing rest interval lengths within specific loading/volume parameters as training progresses.
Discontinued Sets
Sets that include rest intervals in between repetitions.
Motion-specific training
Involves the use of exercises that train specific movements.
Characteristics of Kettlebells
Weights with superior handle location; enhance grip strength due to thicker handles and leverage changes as KB moves; handle allows KB to swing freely.
Characteristics of Sleds
Resist linear movements; provide strong stimulus to all major muscle groups, increased metabolic challenge; can be loaded with weights for pushing or pulling; some sleds have multiple handles which allow pushing from low and high body positions.
Characteristics of Kegs
Fluid filled drums; great balance required as the fluid moves when the kegs are lifted.
Characteristics of Log Bars
Have a mid-range grip support for lifting with a semi-pronated forearm position; some are filled with water to add resistance and balance requirements; vary in length based on strength level.
Characteristics of Farmer’s walk bars
Allows the athlete to grasp heavy weights and walk/run for a specified distance; great for grip strength/endurance training and total-body strength and conditioning.
Characteristics of Thick Bars
Bars with large diameters 2, 2.5, and 3 inches; used for grip strength training.
Characteristics of Super Yoke
6 ft in length with a bar that is placed on rear shoulders supported by two beams that is loaded with weights; athlete must control yoke from swaying; increased balance requirement.
Characteristics of Sledge hammers
Used for striking drills on tires; can be made more difficult by grasping the hammer closer to end of handle or more explosive by grasping the hammer closer to the head for speed and power.
Characteristics of Tires
From trucks and heavy equipment for flipping; involves triple extension of hips, knees, and ankles for total-body strength, power, and conditioning.
Characteristics of Stones
Lifted from the ground to various heights for total-body strength, power, and endurance; adjustable stands may be used for loading stones.
Characteristics of Sandbags
Bags of sand for lifting; some have handles making it easier to grasp and expands exercise selection ; provides unbalanced resistance.
Characteristics of Heavy Bags
Punching bags used for exercises in addition to striking; can be thrown or lifted in multiple directions.
Characteristics of Battling Ropes
Ropes of various length and width used for various exercises during metabolic training.
Characteristics of Chains
Added to Barbells to provide variable resistance for multi-joint exercises with ascending strength curves; oscillate during motion which increases stability requirement; can be used solely as a source of resistance.
Olympic Lifts
The most complex resistance exercises to perform and are considered the most effective exercises for increasing total-body power.
Clean and jerk
A two staged exercise where the athlete lifts the bar from the floor to shoulder level and then to an overhead position.
Power Clean
Used to assess maximal strength and power. It is going from the ground to the shoulders.
Snatch
Involves lifting the weight directly from the floor to an overhead position.
Plyometric Training
A form of explosive exercise that targets power development.
Quality of Plyometric Training
Each repetition should be performed with maximal effort, minimal amortization, and maximal velocity.
Exercise Selection for Plyometric Training
The selection should be as specific to the demands of the sport/activity as possible comprising unilateral and bilateral drills.
Location of Plyometric Training
Plyometric training should take place in an area with sufficient space; for example, horizontal length of at least 30-40 yards and ceiling height should be higher than maximal reach.
Ballistic Resistance Training
A plyometric modality aimed at increasing muscle power and strength.
Speed
The change in distance over time.
Sprint Speed
The product of both stride length and frequency.
Stride length factors
Stride length is determined by leg length, Ieg strength and power, and sprinting mechanics.
Stride frequency
The number of foot contacts over a period of time.
Form Drills
Drills used to improve technique and serve as general warm-up/dynamic ROM exercises.
Linear Sprints
These are any sprints done at various length.
Overspeed Training
Allows the client to attain supramaximal speed or an assisted speed that is greater than maximal effort.
Resisted Sprint Training
Simply sprinting maximally while facing some form of resistance.
Programmed agility drills
Drills that are preplanned where the client is aware of the movements prior to beginning the drill.
Reactive agility drills
Drills continued based on information from a Personal Trainer or object such as a ball.
Quickness agility drills
Drills designed to produce fast movements and quick feet.
Anaerobic Conditioning
A term that refers to high-intensity muscle endurance capacity. Exercises targeting speed, power, and strength endurance.
Tests to assess anaerobic capacity
300 yd shuttle and the line drill.
