CSCS Chapter 17 PD for Resistance Training

Question 1

specificity

Answer 1

training the muscles in a specific way to produce a specific adaptation to training.

Question 2

SAID

Answer 2

Specific Adaptations to Imposed Demands (same thing as specificity)

Question 3

overload

Answer 3

an exercise demand greater than the current level of fitness than the athlete possesses

Question 4

progression

Answer 4

increasing training demand over time

Question 5

program design

Answer 5

planning the steps necessary to put together a resistance training program

Question 6

resistance training program design variables

Answer 6

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

Question 7

needs analysis

Answer 7

two stage process to determine the needs of the athlete and needs of the sport

Question 8

movement analysis

Answer 8

how an athlete needs to move in a sport

Question 9

physiological analysis

Answer 9

strength, power, hypertrophy, and endurance requirements of the sport and which needs to be prioritized

Question 10

injury analysis

Answer 10

common areas of concern for sport injury

Question 11

profile

Answer 11

compliation of:

• sport requirements
• athletes background
• needs of program going forward

Question 12

training status

Answer 12

athletes current condition/level of preparedness

affects how many rest days are needed between sessions

3x week recommended for proper recovery

Question 13

training background/exercise history

Answer 13

• athletes past
• what athlete just completed in training cycle
• include: type, level of intensity, and frequency

Question 14

exercise technique experience

Answer 14

exposure and skiull an athlete has previously attained with exercise

Question 15

core exercises

Answer 15

exercises that recruit one or more large muscle areas, involve two or more primary joints, and receive priority because of their direct transfer to sport

Question 16

structural exercises

Answer 16

involves keeping neutral spine and loads spine directly

Question 17

power exercise

Answer 17

performed very quickly

Question 18

agonist

Answer 18

main muscle group causing movement

Question 19

antagonist

Answer 19

muscle groups on opposite sides of the limb when an agonist is doing its job

Question 20

muscle balance

Answer 20

proper ratio of strength, power, or muscular endurance between agonist and antagonist muscle groups

Question 21

training frequency

Answer 21

number of training sessions completed within a given time period

Question 22

what is training frequency impacted by?

Answer 22

the athletes:

• training status
• sport season
• loads and types of exercises that will be performed in each session as well as other training

Question 23

recommended amount of training sessions per week for:

• beginner
• intermediate
• advanced

Answer 23

beginner: 2-3x week
intermediate: 3-4x week
advanced: 4-7x weekw

Question 24

split routine

Answer 24

training different muscle groups on different days as opposed to full body workouts

Question 25

exercise order

Answer 25

the order exercise is performed during training.

Question 26

circuit training

Answer 26

method of alternating resistance training in an attempt to minimize rest with 20-30 seconds between exercises.

Question 27

superset

Answer 27

two exercises performed one after another with little to no rest that stress upon opposing muscle groups

Question 28

compound set

Answer 28

two exercises performed one after another with little to no rest that stress the same muscle group

Question 29

load

Answer 29

weight assigned to exercise

Question 30

mechanical work

Answer 30

the product of force and displacement.
(forcexdisplacement)
-multiplying each weight lifted by the number of times it is lifted and summing all values over a training session

Question 31

volume load

Answer 31

the total rep volume times the amount of load work was performed against
ex:
100lb barbell is lifted 2meters for 15 reps:
100x2x15 = 1500

Question 32

repetition volume

Answer 32

the total number of reps performed

Question 33

intensity

Answer 33

the amount of resistance or quality work performed

Question 34

2 for 2 rule

Answer 34

training loads must be increased overtime in order for an athlete to continue to progress. if an athlete can perform 2 or more reps over a given goal number in the last two workouts then weight should be added in the next session

Question 35

volume

Answer 35

total amount of weight lifted or mechanical work done in a training session

Question 36

interset rest

Answer 36

a rest period that can be undertaking during a set

Question 37

step 3: training frequency
sport season amount of sessions for:

off season
preseason
in season
post season

Answer 37

off season: 4-6x
preseason 3-4x
in season 1-3x
post season 0-3x

Question 38

exercise order

- how to sequence resistance exercises for one session

Answer 38

1. power
2. core
3. assistance exercises

Question 39

what type of loads and rep schemes should you use if the goal is 
strength
 power
hypertrophy 
muscular endurance

Answer 39

high loads <6 reps
single: 1-2
multiple: 3-5
moderate loads 6-12
light loads >12

Question 40

percentage of 1rpm %’s

• strength
• power single effort
• power multiple effort
• hypertrophy
• muscular endurance

Answer 40

• strength >85%
• power single effort 80-90%
• power multiple effort 75-80%
• hypertrophy 67-85%
• muscular endurance <67%

Question 41

athlete load for:
less trained people

more trained people

Answer 41

less trained:

upper: increase by 2-5lb
lower: increase by 5-10lb

more trained:

upper: 5-10lb
lower: 10-15lb

Question 42

set amounts for:
strength
power 
single
multiple
hypertrophy
muscular endurance

Answer 42

strength <6 reps for 2-6 sets
power 
single 1-2 reps for 3-5 sets
multiple 3-5 reps for 3-5 sets
hypertrophy 6-12 reps for 3-6 sets
muscular endurance >12 for 2-3 sets