NSCA CSCS - Chapter 17 Flashcards
1-Repetition maximum
The greatest amount of weight that can be lifted with proper technique for one repetition
2-for-2 rule
Method of progressing resistance load - if an athlete can perform 2 or more reps beyond the assigned load for a given exercise for 2 or more consecutive training days, weight should be added to that exercise for the next training session
Assistance exercise
Single-joint exercises targeting smaller muscles
Circuit Training
Multiple exercises performed sequentially with little rest
Compound set
Sequentially performing sets of 2 different exercises stressing the same muscle group
Core exercise
Multijoint exercises that recruit one or more large muscle areas
Exercise history
History of training that occured before athlete began a new or revised program
Exercise order
The order in which exercises are performed when following a resistance training program
Exercise selection
The specific exercises chosen when designing a resistance program
Goal repetitions
The intended number of repetitions on a set
Injury analysis
Examination common sites for joint and muscle injury and the causative factors in a given sport
Intensity
The weight lifted as a percent of a 1RM in the case of resistance training
Interset rest
Time dedicated to recovery between sets
Load
The amount of weight assigned to an exercise set
Mechanical work
The product of force and displacement (distance)
Movement analysis
An analysis of the body and limb movement patterns and muscular involvement
Multijoint exercise
Exercises that involve two or more joints
Muscle balance
The proper ratio of strength, power, or muscular endurance of muscle groups relative to one another
Needs analysis
A two-stage process in program design that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete
Overload
Principle of program design that calls for training intensities greater than what the athlete is accustomed to
Physiological analysis
An examination of strength, power, hypertrophy, and endurance priorities for a given sport
Power exercise
Structural exercises performed quickly or explosively
Profile
The characteristics of an individual athlete including training status and history, physical performance assessments, and the primary resistance training goal
Program design
The overall process of creating a resistance training program
Progression
Process of increasing the intensity of exercise over time
Repetition
A single movement of an exercise performed as part of a set
Repetition maximum (RM)
The maximum number of repetitions that can be performed with a specified workload
Repetition-volume
The total number of repetitions performed in a training session
Rest period
Time dedicated to recovery between sets
SAID
A principle of specificity in program design which stands for “specific adaptations to imposed demands”
Set
A group of repetitions sequentially performed before the athlete stops to rest
Single-joint exercise
Exercises that only involve one joint
Specificity
Principle of program design that calls for focusing on movements most applicable to the athlete’s sport
Split routine
Training plan that trains different muscle groups on different days
Structural exercise
Exercises that involve muscular stabilization of posture during the performance of the lifting movement
Superset
Two sequentially performed exercises that stress opposing muscle groups
Training background
Assessment of an athlete’s training that occured before the athlete began a new or revised program
Training frequency
The number of training sessions completed in a given time period
Training status
An athlete’s current condition or level of preparedness
Volume
The overall amount of work performed
Volume-load
Weight/resistance lifted multiplied by the total number of repetitions
