PPT 1 - Program Design for Resistance Training (Ch17) Flashcards
What is specificity/SAID?
refers to the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome.
What is overload?
refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.
Progression promotes (long-term/short-term) training benefits.
long-term
What are the 7 steps to a resistance training program design?
1) Needs Analysis
2) Exercise Selection
3) Training Frequency
4) Exercise Order
5) Training Load & Repetitions
6) Volume
7) Rest Periods
What kind of exercise types are under “exercise selection” of the training program?
core and assistance exercises
structural and power exercises
Core exercises recruit ____ or more large muscle areas.
1
Core exercises involve ____ or more primary joints.
2
Which is more important: core or assistance exercises?
core
What kind of muscle areas does the assistance exercises recruit?
smaller muscle areas
How many joints are involved in assistance exercises?
1 primary joint
What are structural exercises?
emphasize loading the spine directly orindirectly.
What are power exercises?
are structural exercises that are performed very quickly or explosively.
What is muscle balance?
Exercises selected for the specific demands of the sport should maintain a balance of muscular strength across joints & between opposing muscle groups (agonists & antagonists).
Does muscle balance mean equal strength?
not always
What does training status affect?
the number of rest days needed between sessions.
How many workouts per week is recommended for athletes to allow sufficient recover?
3 workouts per week
Athletes who train with maximal or near-maximal loads require (less/more) recovery time prior to their next training session.
more
Upper-body muscles can recover (more quickly/less quickly) from heavy-loading sessions than lower-body muscles.
more quickly
Recovery from single-joint exercises is (slower/faster) than from multi-joint exercises.
faster
Alternating lighter & heavier training days may (increase/decrease) training frequency.
increase
Put the following in order of when they should happen:
assistance exercises,
power exercises,
nonpower core exercises.
1) power
2) non power
3) assistance
What is preexhaustion?
A “reverse” exercise arrangement where the athlete purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multijoint exercise involving the same muscle.
If training time is limited, what should you do to rest?
Minimizes the length of the rest periods required between exercises.
Maximizes the rest between body areas.
Decreases overall training time.
Circuit resistance training has (many/little) rest periods.
little
What do push and pull exercises improve?
recovery and recruitment between exercises
Push and pull exercises ensure that (same/different) muscle group will not be used for ____ exercises, or in some cases, ____ sets, in succession, which will reduce fatigue in the involved muscles.
same, 2,2
Are push and pull exercises better for beginner or advanced athletes?
beginner
What is a superset?
involves sequentially performing 2 exercises that stress 2 opposing muscles or muscle areas.
e.g., an agonist & its antagonist.
What is compound set?
involves sequentially performing 2 different exercises for the same muscle group.
Explain training load and repetitions
To plan variation in the training program & to avoid the exhaustion phase of Selye’s GAS associated with overtraining, it is important to quantify the amount of mechanical work or degree of metabolic demand.
Mechanical work =
= force X displacement
so, volume-load X displacement
What is Load-Volume (equation)?
= total # sets X #reps/set X wt lifted/rep
Volume load measures quantity or quality?
quantity
Volume load measures concentric or eccentric work.
concentric
Training frequency is influenced by the overall amount of ____________________.
physical stress
Two progressions of a training load
Timing Load Increases
Quantity of Load Increases
What is another thing volume load is useful in quantifying?
the nature of the total resistance training:
Core Exercises, Assistance Exercises.
Hypertrophy, Maximal Strength, Power Training.
Volume-Load (Quantity) is (affected/not affected) by the rep and set scheme of the resistance training.
is not affected by the rep & set scheme of the resistance training: 15 sets of 1 rep, 5 sets of 3 reps, 3 sets of 5 reps, 1 set of 15 reps.
Repetition-Volume (Quality) is what?
is the total # of reps performed during a workout session.
Is repetition-volume quality or quantity?
quality
Repetition-volume is proportional to
time
What is repetition-volume related to?
Mechanical Power = Work / Time
Mechanical Power = (Force x Displacement) / Time
Repetition volume (is affected/ is not affected) by the rep & set scheme of the resistance training.
IS!!!!
Average weight lifted per repetition per workout session is related to:
intensity or the quality of work.
Equation for average weight lifted per repetition per workout session.
= Load-Volume / Repetition-Volume.
Load
- the amount of weight assigned to an exercise set.
- often characterized as the most critical aspect of a resistance training program.
1-Repetition Maximum (1RM)
the greatest amount of weight that can be lifted with proper technique for only 1 repetition.
Repetition Maximum (RM)
the most weight lifted for a specified number of repetitions.
Exercises involving (smaller/larger) muscle areas may not produce as many repetitions.
smaller
Exercises recruiting (small/large) muscle areas are likely to result in more reps performed.
large
Load changes in 10RM test compared to 1RM.
Sequential load changes for 10RM are approximately ½ smaller than those used in direct 1RM testing (refer to Figure 17.1).
(Lower/higher) multiple-RM determinations using heavier loads are more accurate for assessing the 1RM than the 10RM test.
Lower
(Lower/higher) multiple-RM determinations using heavier loads are more accurate for assessing the 10RM than the 1RM test.
Higher
What do prediction equations do?
are available to predict the 1RM from multiple-RM loads.
The accuracy of 1RM estimation using prediction equations is increased when:
heavier loads are used in multiple-RM testing.
the equations are based on loads ≤ 10 RM.
the athlete has been consistently training with low multiple-RM resistances & is tested at a matching low multiple-RM resistance.
Core exercises are recommeded for which test?
Direct 1RM test
Assistance exercises are recommended for which test?
10RM test
Core exercises are not recommended for power exercises with multiple-RM testing of > ____ reps.
5
With multiple-RM testing, assistance exercises can be above or equal to _____ RM.
8
Loads for strength and power
heavy
Loads for hypertrophy
moderate loads
Loads for muscular endurance
light loads
What do S & C use to assign a specific resistance? (which relationship)
The relationship between the %age of the 1RM & the estimated # of reps that can be performed at a particular training load
Maximal power is (low/intermediate/high velocities) with the lifting of (light to moderate, moderate to heavy) loads.
intermediate
light to moderate
Why cant power exercises be maximally loaded at any repetition scheme?
the quality of the movement technique will decline before momentary fatigue defines a true multiple-RM set.
For power training,
the most effective & practical application is to assign loads that are about _____ to _____% of the 1RM for resistance training exercises that can be heavily loaded & other weightlifting-derived movements.
75-90
For power training, ___ repetitions or fewer should be performed.
5
depending on type of power event
The load & repetition assignments for athletes doing power training depend on whether they are training for
single or multiple effort power events
Strategy to counterbalance the overtraining associated with the heavy loads:
Incorporate light & medium training days into the athlete’s weekly resistance exercise training program.
2-for-2 Rule?
A conservative method that can be used to increase an athlete’s training loads.
If the athlete can perform 2 or more repetitions over his or her assigned repetition goal in the last set in 2 consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.
Factors that greatly influence appropriate load increases:
- Training status,
- Volume-loads, &
- Exercises (type & muscular involvement).
Relative load increases of ____% to ____% can be used in place of the absolute values to contend with the aforementioned factors that affect load increases.
2.5-10%
Single set training is appropriate for who?
may be appropriate for untrained individuals or during the 1st several months of training.
multiple set training are especially for who?
INTERMEDIATE AND ADVANCED resistance trained athletes.
to promote further gains in strength from higher volumes
Beginner sets
only 1 to 2
Sets for intermediate and advanced
appropriate to add sets as the athlete becomes better trained.
Volume assignments for power training are typically (higher/lower) than those for strength training to maximize the quality of exercise.
lower
HYPERTROPHY: Increases in muscular size are associated with (higher/lower) training volumes & performing ____ or more exercises per muscle group.
higher, 3
Programs for muscular endurance involve many repetitions (____ or more) per set, lighter loads, & fewer sets.
12
The length of rest period is dependent on :
goal of training,
relative load lifted,
amount of muscle mass involved in each exercise, &
athlete’s training status.
Strength & Power:
Maximal or near-maximal loads require (shorter/longer) rest periods, especially for lower body or all-body structural exercises.
longer
Strength and power approximate time for rest
2-5 min
Hypertrophy approximate time for rest
30 seconds to 1.5 minutes
Muscular endurance time for rest
Very short rest periods, often less than or equal to 30 seconds.
