exam 2 Flashcards
needs analysis
includes an evaluation and an assessment. 1
exercise selection
main movements: back squat, deadlift, benchpress
assistance exercises: band tke, band pull apart, glute bridge 2
training frequency
number of training sessions 3
exercise order
sequence of resistance training 4
training load and reps
the heavier the load, the lower number of reps 5
volume
total amount of weight lifted in a training session 6
rest periods
time dedicated to recovery between sets and exercises 7
55%-65%
3-6 reps per set & 24 total reps
70%-80%
3-6 reps per set & 18 total reps
80%-90%
2-4 reps per set % 15 total reps
90%
1-2 reps per set & 7 total reps
progression
Advancing a movement to
increase the technical
difficulty to elicit a higher
training response
regression
A coach assigns a different
movement which allows the
athlete to get a similar
training response while
training in a way that is
appropriate to their
developmental level or
current training readiness
why are progression and regression important
Can maintain confidence
Can make immediate
adjustments for an individual if
needed
Can train individuals in any space
at any time
Will allow individuals to get the
proper training effect
why is warming up important?
Prepare an individual mentally and physically for exercise or competition
Positive impact on
Endurance performance
Improvements in physical tasks
Not enough evidence to suggest that warm-ups can prevent injuries
lower body categories
bilateral squat, unilateral squat, bilateral hinge, unilateral hinge
upper body categories
BILATERAL HORIZONTAL
PRESS BILATERAL
HORIZONTAL PUSH
UNILATERAL HORIZONTAL PRESS
UNILATERAL HORIZONTAL PUSH
BILATERAL VERTICAL PRESS
BILATERAL VERTICAL PUSH
UNILATERAL VERTICAL PRESS
UNILATERAL VERTICAL PUSH
what is bilateral
both sides
what is unilateral
one side
