Module 9 - Programming

Question 1

Why does strength training not adhere to the 10% rule like cardiovascular training?

Answer 1

Because connective tissue takes longer to increase in strength than muscles

Question 2

The progression of strength training must be very ______ regarding ___________________________ to avoid ______________.

Answer 2

gradual. time, weight, speed, and repetitions. connective tissue injury.

Question 3

For an athlete to gain strength and power safely, there must be some form of _________.

Answer 3

progression.

Question 4

When should you taper for a 5k-10k race?

Answer 4

7 - 10 days before race day

Question 5

When should you start tapering for a HM race?

Answer 5

7 - 12 days before race day

Question 6

When should you start tapering for a full marathon to a ultra?

Answer 6

14 days before race day

Question 7

What should you do in the tapering window of your training program?

Answer 7

• Remove strength training and any gym workouts.
• Decrease Milage.
• Do not drastically change your routine.
• Prepare yourself mentally for race day.

Question 8

What is a critical factor when integrating strength training into a cardiovascular program?

Answer 8

When integrating strength work into a program, it is critical that the STS does not interfere with their other training