CSCS Chapter 17 PD for Resistance Training Flashcards
specificity
training the muscles in a specific way to produce a specific adaptation to training.
SAID
Specific Adaptations to Imposed Demands (same thing as specificity)
overload
an exercise demand greater than the current level of fitness than the athlete possesses
progression
increasing training demand over time
program design
planning the steps necessary to put together a resistance training program
resistance training program design variables
- needs analysis
- exercise selection
- training frequency
- exercise order
- training load and repetitions
- volume
- rest periods
needs analysis
two stage process to determine the needs of the athlete and needs of the sport
movement analysis
how an athlete needs to move in a sport
physiological analysis
strength, power, hypertrophy, and endurance requirements of the sport and which needs to be prioritized
injury analysis
common areas of concern for sport injury
profile
compliation of:
- sport requirements
- athletes background
- needs of program going forward
training status
athletes current condition/level of preparedness
affects how many rest days are needed between sessions
3x week recommended for proper recovery
training background/exercise history
- athletes past
- what athlete just completed in training cycle
- include: type, level of intensity, and frequency
exercise technique experience
exposure and skiull an athlete has previously attained with exercise
core exercises
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
structural exercises
involves keeping neutral spine and loads spine directly
power exercise
performed very quickly
agonist
main muscle group causing movement
antagonist
muscle groups on opposite sides of the limb when an agonist is doing its job
muscle balance
proper ratio of strength, power, or muscular endurance between agonist and antagonist muscle groups
training frequency
number of training sessions completed within a given time period
what is training frequency impacted by?
the athletes:
- training status
- sport season
- loads and types of exercises that will be performed in each session as well as other training
recommended amount of training sessions per week for:
- beginner
- intermediate
- advanced
beginner: 2-3x week
intermediate: 3-4x week
advanced: 4-7x weekw
split routine
training different muscle groups on different days as opposed to full body workouts