Chp 17 Program Design for Resistance Training

Question 1

Training Frequency

Beginner: _____
Intermediate: _____
Advanced: _____

Answer 1

2-3
3-4
4-7

Question 2

Training Frequency

Offseason: _____
Preseason: _____
In-Season: _____
Postseason: _____

Answer 2

4-6
3-4
1-3
0-3

Question 3

Resistance training program design order

Answer 3

1. needs analysis
2. exercise selection
3. training frequency
4. exercise order
5. training load and repetitions
6. volume
7. rest periods

Question 4

Needs analysis = evaluation of the _____ and the _____

Answer 4

sports; athletes

Question 5

Evaluation of the sports:
1.
2.
3.

Answer 5

movement analysis
physiological analysis
injury analysis

Question 6

Assessment of the athlete
1.
2.
3.

Answer 6

training status
physical testing and evaluation
primary resistance training goal

Question 7

A superset involves two sequentially performed exercises that stress two _____ muscles or muscle areas.

Answer 7

opposing

Question 8

A compound set involves sequentially performing two different exercises for the _____ muscle group.

Answer 8

same

Question 9

Percent of the 1RM and Repetitions Allowed

Answer 9

1RM, 100
2RM, 95
3RM, 93
4RM, 90
5RM, 87
6RM, 85
7RM, 83
8RM, 80
9RM, 77
10RM, 75
11RM, 70
12RM, 67
15RM, 65

Question 10

Repetitions Range and Sets
strength:
power: single effort
             multiple effort
hypertrophy
muscular endurance

Answer 10

<=6, 2-6 sets
1-2, 3-5 sets
3-5, 3-5 sets
6-12, 3-6 sets
>=12, 2-3 sets

Question 11

Percentage of the 1RM
strength:
power single effort:
power multiple effort:
hypertrophy:
muscular endurance:

Answer 11

>=85%
80-90%
75-85%
67-85%
<=67%

Question 12

2-for-2 rule

Answer 12

If the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.