Exercise order and selection Flashcards
What are the acute programming variables? (5)
- Choice of exercise (quality)
- Order of exercise (Quality)
- Volume (quantity)
- Intensity (quality)
- Rest (Quality and quantity
What are some things that can determine exercise selection?
- Popular/trendy
- Utilized by famous coaches/athletes
- Athlete/client enjoys using
- Achieves training goals identified in needs analysis
- need to do vs want to do
Core exercises aspects?
- multi-joint
- utilizes many muscles
- high training efficiency
- free weight or machine
- target movement patterns
Assistance exercises aspects?
- multi or single joint
- isolated a few muscles
- low training efficiency
- free weight or machine
- target specific muscles
what are some general exercises that would improve a jump landing?
- back squat
- front squat
- lunge
what are some specific exercises that would improve a jump landing?
- clean/power clean
- snatch/power snatch
- split jerk
What are some central factors in a 10km run?
- running (LSD)
- biking
- rowing ergometer
What are some peripheral factors of a 10km run?
- running (sprints)
- hill running
- stair running
What should we specify when classifying exercises?
- Core vs assistance exercises
- multi-joint vs single-joint exercises
- ballistic vs non-ballistic exercises
What are ballistic exercises?
the athlete’s body or an external object is explosively projected into a flight phase and can, therefore, include exercises such as jumps, throws, or strikes. e.g. medicine ball throws
What are some qualities of non- ballistic core exercises?
- heavy resistance
- slower movement
- large joint range of motion
- free weight or machine
- for maximum/neurologic strength, hypertrophy, muscular endurance
What are some qualities of ballistic core exercises?
- moderate resistance
- faster movement
- accentuated region of force production
- typically free weight
- for explosive strength, muscular endurance
What are the general recommendations for how many exercises you should do?
- 1 core ballistic exercise per muscle or movement pattern (if required)
- 1 core non-ballistic exercise per muscle or movement pattern
- 1 assistance exercise per muscle (if required)
What are some things to consider when choosing the order of exericses?
- core exercises before assistance exercises
- ballistic exercises before non ballistic exercises
What are some considerations when considering alternating exercises?
- alternate exercises using different muscle groups
- minimal rest needed between exercises
- fatigue from one exercise does not impair other exercises
- reduces total time to perform exercises
