Chapter 23: Resistance Training for Clients Who are Athletes

Question 1

At least this many exercises in a program should mimic the movement pattern of each primary skill of the athlete’s sport

Answer 1

1

Question 2

systematic process of planned variations in a resistance training program over a training cycle

Answer 2

periodization

Question 3

the primary goals(2) of a periodization program

Answer 3

appropriately manipulating volume and intensity, and effectively selecting exercises

Question 4

Typically only these types of exercises are periodized

Answer 4

core exercises

Question 5

The largest division of a periodized program, which typically constitutes an entire training year but may also be up to 4 years

Answer 5

macrocycle

Question 6

macrocycles typically comprise two or more of these, which are divided into several weeks to a few months

Answer 6

mesocycles

Question 7

the number of these depend on the goals of the athlete and, if applicable, the number of sport competitions contained within the period

Answer 7

mesocycles

Question 8

each mesocycle is divided into these, that can range from one week to four weeks, which include daily and weekly training variations

Answer 8

microcycles

Question 9

this phase is used to develop a muscular and metabolic base for more intense future training using a resistance training program that includes both sport specific and non specific exercises performed at a high volume and a low intensity

Answer 9

hypertrophy phase

Question 10

this phase is used to increase maximal muscle force by following a resistance training program that focuses on sport-specific exercises of moderate volume and intensity

Answer 10

strength phase

Question 11

this phase is used to increase speed of force development and power by integrating sport specific power/explosive exercises of low volume and high intensity

Answer 11

strength/power phase

Question 12

this phase is used to attain peak strength and power by performing a very high-intensity and very low-volume sport-specific resistance training program

Answer 12

competition or peaking phase

Question 13

this phase is use to allow physiological and mental recovery through limited low-volume and low-intensity resistance training or the performance of physical activities unrelated to one’s sport

Answer 13

active rest phase

Question 14

this is a vital factor that explains the advantage of performing the entire set of training phases three times in a single year instead of only once

Answer 14

concept of variation

Question 15

doing this to the exercises selection for the same muscle group results in greater increases in strength and power than a program with no variation in exercises

Answer 15

variations

Question 16

this type of programing involves gradual and continual increases in training intensity and gradual and continual decreases in training volume from one mesocycle to the next, but no variation in the assigned number of sets and reps within each mesocycle

Answer 16

linear periodization program

Question 17

order of phases in a linear periodization program

Answer 17

hypertrophy/endurance phase
strength phase
strength/power phase
competition phase
active rest phase

Question 18

this type of training model varies the intensity (load) and volume of the core exercises throughout the week

Answer 18

nonlinear periodization model

Question 19

this training program involves within-week or microcycle vacillations in the assigned training load and volume

Answer 19

nonlinear periodization

Question 20

order of a 4 day training schedule in a nonlinear periodization program

Answer 20

heavy day
light day
power day
moderate day

Question 21

nonlinear periodiziation: this workout emphasizes muscular strength by assigning three or four sets of each exercise with a 3 to 6 RM load. To promote recovory, the personal training whould allow a 3-5 minute rest period

Answer 21

heavy day

Question 22

nonlinear periodiziation: this day the lighter loads permit more repetitions, but they are still repetition maximums (eg. 10-15RMs). The athlete performs two to four sets of each exercise with a 1-2 minute rest perirod between sets and exercises

Answer 22

light day

Question 23

nonlinear periodiziation: There are two load and repetition schemes for this workout, depending on the exercise. For power exercises, the athlete performs 3-4 sets of 2-4 reps with 30-60%1RM to allow higher movement velocites: all other core exercises are assigned the same number of sets but at 2-4RM. In addition, the personal trainer can include plyometric power exercises to develop the power component inm the training program of trained and experienced athletes. A 2-3 minute rest period between sets is a recommended to allow adequate rest for the power exercises, but the 2-4RM sets may require additional recovery time

Answer 23

Power day

Question 24

nonlinear periodiziation: this session uses loads 5-10% lighter than on the heavy day, or at least a sufficiently reduced intensity that allows 8 to 10 repetitions for 2-4 sets of each exercise. A 1-2 minute rest period is recommended between sets and exercises.

Answer 24

moderate day

Question 25

which training model is more effective at promoting muscular strength gains

Answer 25

nonlinear model

Question 26

this training model is often used so that training can continue through the season

Answer 26

nonlinear model

Question 27

During the in-season, training frequency is changed n this manor, and this aspect is modulated in relation to the number of competitive events and the volume of sport practice

Answer 27

frequency is reduced

and volume of exercise