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KNPE345 > Lecture 11: Resistance training: variables of program design > Flashcards

Lecture 11: Resistance training: variables of program design Flashcards

1
Q

7 variables of program design

A
  1. Needs analysis
  2. Exercise selection
  3. Training frequency
  4. Exercise order
  5. Training load and repetitions
  6. Volume
  7. Rest periods
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2
Q

What should the needs analysis assess?

A
  1. Biodynamics
  2. Bioenergetics
  3. Biomotor
  4. Injury patterns
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3
Q

Biodynamics that should be assessed with needs analysis

A

Specific body positions by sport position
Posture required
Shapes required for successful execution
Dynamic correspondence

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4
Q

Bioenergetics that should be assessed with needs analysis

A

Energy system utilization
Work to rest ratio

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5
Q

Biomotor qualities that should be assessed with needs analysis

A

Speed, power, stength, stamina

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6
Q

Injury patterns that should be assessed with needs analysis

A

Common injuries by position in sport
What occurs when injury happens (position, contact, muscle contraction)
ex. rugby neck

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7
Q

How can we learn about the game demands?

A

Watch the sport
Ask the athlete
Ask other S&C coaches/ sport science
Play the sport
Ask the coach
Read the research
Collect and analyze data

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8
Q

Needs analysis: individualization

A

Classifying resistance training status to determine training frequency and stress

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9
Q

Training age of a beginner

A

<2 months

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10
Q

Training frequency for a beginner

A

<1-2 times per week

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11
Q

Training age of an intermediate

A

2-6 months

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12
Q

Training frequency for intermediate

A

<2-3 times per week

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13
Q

Training age of advanced

A

> 1 year

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14
Q

Needs analysis: Annual plan for general population clients

A

Basics with slow progressions

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15
Q

Needs analysis: Annual plan for sport

A

Understand where strength and conditioning fits in the phase

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16
Q

Off season resistance training goal

A

Low sport practice and high RT
Hypertrophy and muscular endurance, strength and power

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17
Q

Pre-season resistance training goal

A

Medium sport practice and RT
Sport and movement specific

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18
Q

In-season resistance training goal

A

High sport practice and low RT
Maintenance of preseason training goal

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19
Q

Postseason resistance training goal

A

Not specific

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20
Q

Exercise selection

A

S- specific
A- adaptation to
I- impose
D- demands

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21
Q

General preparatory exercise

A

Do not imitate competitive event and do not train their specific systems, general coordination and recovery

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22
Q

Specific preparatory exercise

A

Do not imitate movement of competitive event but train the same major muscle groups and physiological systems
ex.pause back squat for rugby players

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23
Q

Specific development exercises

A

Refers to the exercises that repeat the competitive event in training but in its separate parts and may include resistance or specific strength exercises
ex. rugby-sled push, isometric push

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24
Q

Competitive exercise

A

Identical or almost identical to the competition event
ie.rugby scrimmage

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25
Q

Exercise progression rules

A
  1. Simple to complex
  2. General to specific
  3. Low intensity to high intensity
  4. Technique before load
  5. Slow to fast
26
Q

Resistance training frequency for beginner

A

2-3 sessions per week

27
Q

Resistance training frequency for intermediate

A

3-4 sessions per week

28
Q

Resistance training frequency for advanced

A

4-7 sessions per week

29
Q

Resistance training frequency during off season

A

4-6

30
Q

Resistance training frequency during preseason

A

3-4

31
Q

Resistance training frequency during In-season

A

1-3

32
Q

Resistance training frequency during postseason

A

0-3

33
Q

Things to keep in mind when programming training frequency

A

Heavier training requires longer recovery time
Upper body recovers quicker than lower
Single joint recovers quicker than multi-joint
Consider other stressors such as job

34
Q

5 important programming rules for exercise order

A
  1. Large muscle groups before small
  2. Multi-joint before single joint
  3. Complex/technical before simple
  4. Speed before power before strength
  5. Heavy before light
35
Q

Exercise order

A
  1. Prehab (warmup)
  2. Power exercises
  3. Main/strength exercises
  4. Accessory exercises
36
Q

Intensity

A

Difficult level
(ie. I RM, RPE, RIR)

37
Q

RPE

A

Rate of perceived exertion (how hard on a scale of 1-10)

38
Q

RIR

A

Reps in reserve (How many reps left in tank)

39
Q

Volume load

A

Total reps x load

40
Q

Rep-volume

A

Total number of reps (sets x reps)

41
Q

VL/RV

A

Measurement of overall mechanical and metabolic power output

42
Q

Intensity- volume relationship

A

Inverse relationship btwn intensity and volume
(ie. more weight= less reps)

43
Q

Epley equation

A

1 RM= weight x (1 + reps/30)

44
Q

Absolute intensity

A

Measure of effort compared to the heaviest weight you can only lift once
(ie. I should be able to do 8 reps at 80% of my 1 rep max)

45
Q

Relative intensity

A

Measure of what the set feels like at a given weight and rep scheme
(ie. I can do 3 sets of 8 reps at 77% of my 1 RM)

46
Q

Training load and repetition for strength

A

> 85% of 1RM for <6 reps

47
Q

Training load and repetition for power in a single effort event

A

80-90% of 1RM for 1-2 reps

48
Q

Training load and repetition for power in a multiple effort event

A

75-85 % of 1RM for 3-5 reps

49
Q

Training load and repetition for hypertrophy

A

67-85% of 1RM for 6-12 reps

50
Q

Training load and repetition for muscular endurance

A

<67 % of 1RM for >12 reps

51
Q

Load for strength training

A

> 85% of 1RM

52
Q

Goal reps for strength training

A

<6 reps

53
Q

Sets for strength training

A

2-6

54
Q

Rest period for strength training

A

2-5 min

55
Q

Sets for single and multiple effort power event

A

3-5

56
Q

Rest for single and multiple effort power event

A

2-5 min

57
Q

Sets for hypertrophy

A

3-6

58
Q

Rest for hypertrophy

A

30 s to 1.5 min

59
Q

Sets for muscular endurance

A

2-3

60
Q

Rest for muscular endurance

A

<30s

KNPE345 (20 decks)

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