Exam 2 Week 4 RT Tuttle Flashcards
what are the two parts of the needs analysis you do for an athlete
the needs to the athlete, their goals and what they need to do
the evaluation of the sport, what is needed in terms of movement an physiology and injury risk
consider how a basketball player may differ from the runner
basketball, more running and cutting
runner, longer distance
when you evaluate a sport, you look at 3 things… what are they
movement analysis
physiological analysis
injury analysis
what does the movement analysis include
dribbling, kicking, swimming, throwing, pitching, etc. what movements happen, and what muscles. sport dependent
what is the physiologic analysis. examples
understand the demands of the sport on the individual, like whether they need strength power, or endurance.
what is the injury assessment
looking at different injuries and their risk for getting injured by different mechanisms in different sports.
what three things do we assess on the athlete
their needs and goals
their prior injury
their testing (1 RM, agility, endurance, power)
what does training status help us to determine
level of preparedness and training load for a program.
what is the training frequency
the amount of training session in a time period
what contributes to determining the training frequency
where they are in the season, or where the patient is in their rehab program
what are workout splits
splits a training program to allow for more recovery and continued training.
what are some examples of workout splits
upper vs lower
push vs pull
specific muscle groups
what other workouts can we do within a split
circuit training, compound sets, and supersets.
what is a core exercise
recruit one or more larger muscle groups, that involve two or more primary joints.
what is an assistance exercise
recruit smaller muscles and typically one joint
which type of exercise is a priority when selecting exercises
core
what is a structural exercise
a core exercise, emphasizing loading of the spine, directly or indirectly
what is a power exercise
core exercise that is performed quickly and explosively
what is an example of a power exercise
clean, snatch, jerk
what are assistance exercises also referred to as, and whats an example
isolation exercises, bicep curls
how should we order exercise, in terms of size of muscles
large to small
do we do double or single leg first
double
do we do lightest or heaviest first
heaviest
in what order do we do core, power and assistant exercises
power
core
assistance
what is the exercise load
the amount of resistance and weight
load is determined as a percentage of
1RM
if you increase load, what do you do to the reps
increase load, decrease reps
what determines training outcomes
the sets, reps and load and rest time
how do you determine training load (2 things) and what influences it
their goals, hypertrophy, strength, power, endurance
determined by 1RM and multi-rep max test
1RM testing should only be performed on athletes who have
experience with RT and intermediate advanced level or experience with the exercise being tested
what type of exercise should be used to test 1 RM
the core exercises, large muscles group and multiple joints.
what approach do you use with athletes with lower training status, to determine load.
a multi-rep test. less accurate
the more reps you use to determine 1RM, the ___ precise it becomes
less
how many reps should you do to determine 1RM
3-5
what percent of 1RM is strength, power, endurance and hypertrophy
strength: more then 85%
power: 75-90
hypertrophy: 67-85
endurance: less than 67
how many reps do you do for strength, power, hypertrophy, endurance
strength: less then 6
power: 1-2, 3-5
hypertrophy: 6-12
endurance: more than 12
how many sets do you do for strength, power, hypertrophy, endurance
strength: 2-6
power: 3-5
hypertrophy: 3-6
endurance: 2-3
what is volume
the amount of load lifted during the session
what is load volume
the load times the number of reps times the number of sets
what is the repetition load
the number of reps performed during a workout
how can we measure session intensity
volume load divided by repetition load, (the average load moved per rep)
how long do we rest for strength, power, hypertrophy, endurance
strength: 2-5 min
power: 2-5 min
hypertrophy: 30 seconds to 1.5 minute
endurance: less then 30 seconds.
