Practical/Applied: Program Design

Question 1

According to the periodization model for resistance training, what is the recommended volume for strength and power training during the precompetitive phase?

Answer 1

2-5 sets of 2-5 repetitions.

Question 2

What is Detraining?

Answer 2

A loss in performance capabilities, due to an extended and significant decrease or even a cessation in
training.

Question 3

What is the term for a loss in performance capabilities, due to an extended and significant decrease or even a cessation in
training?

Answer 3

Detraining

Question 4

What is Tapering?

Answer 4

Tapering is also a period of decreased volume and intensity but is a method that is specifically used leading up to a competition

Question 5

What is the term for a period of decreased volume and intensity but is a method that is specifically used leading up to a competition?

Answer 5

Tapering

Question 6

What is Unloading?

Answer 6

A planned period of reduced volume and intensity that help improve recovery and prepare the athlete for the training loads in the next phase. The temporary decrease in volume and intensity does not lead to a decrease in performance in such a short time period.

Question 7

What is A planned period of reduced volume and intensity that help improve recovery and prepare the athlete for the training loads in the next phase?

Answer 7

Unloading

Question 8

What is a compound set?

Answer 8

involves performing two exercises back-to-back with little to no rest between them and targets the same muscle group (Compounds the volume and fatigue). This approach increases the intensity and volume of work for a particular muscle area, enhancing muscular endurance and strength gains.

Question 9

What method pairs two exercises back to back that target the same muscle?

Answer 9

Compound set

Question 10

How many days per week of training frequency does NSCA recommend a beginner trainee? Intermediate? Advanced?

Answer 10

Beginner: 2-3 times per week

Intermediate: 3-4 times per week

Advanced: 4-7 times per week

Question 11

What are the 7 variables for resistance training program design according to the NSCA guidelines (NSCA)?

Answer 11

1. Needs Analysis
2. Exercise Selection
3. Training Frequency
4. Exercise Order
5. Training Load (intensity) and Repetition
6. Volume
7. Rest Periods

Question 12

What are the 7 variables for resistance training program design according to the NSCA guidelines (NSCA)?

Answer 12

1. Needs Analysis
2. Exercise Selection
3. Training Frequency
4. Exercise Order
5. Training Load (intensity) and Repetition
6. Volume
7. Rest Periods

Question 13

What is Exercise Selection?

Answer 13

Based on the needs analysis, appropriate exercises are chosen to target the muscle groups and energy systems relevant to the individual’s goals.
Exercise selection considers factors like the individual’s experience, injury history, and available equipment.

Question 14

What should be taken into consideration when designing an aerobic exercise program? (5 things)

Answer 14

Mode, Frequency, Progression, Intensity, Duration

• Exercise mode: the specific activity performed by the athlete (cycling, running, etc.)
• Training frequency: the number of training sessions conducted per day or week
• Training intensity: the effort expended during a training session
• Exercise duration: the length of time of the training session
• Exercise progression: regular progression (increases) of the training variables (frequency, intensity, duration) in order to continue to advance the athlete’s training program and improve their aerobic fitness

Question 15

What is a Tri-set?

Answer 15

Similar in concept to a superset, a tri-set involves performing three exercises in succession with minimal rest between them. The exercises in a tri-set can target the same muscle group, increasing the workout intensity, or different muscle groups for a more comprehensive training effect.

Question 16

What is a Giant Set?

Answer 16

A giant set extends the concept of a superset or tri-set by involving four or more exercises performed back-to-back with minimal rest between them. Giant sets can be designed to target one specific muscle group, thereby significantly increasing the workout’s intensity and volume, or multiple muscle groups for a full-body workout.

Question 17

What is Split Training?

Answer 17

This involves dividing workouts by muscle groups, body parts, or movement patterns and dedicating specific days to each. For example, an athlete might focus on the upper body in one session and the lower body in the next. Unlike circuit training, split training allows for more focused and intensive work on specific muscle groups during each session, typically with longer rest periods.

Question 18

What is upper-lower training?

Answer 18

This is a type of split training where the workouts are divided into upper body days and lower body days. While it alternates focus between upper and lower body, it does not involve the rapid, back-to-back alternation of exercises with minimal rest as in circuit training. Each session in upper-lower training is dedicated to either the upper or lower body, allowing for a comprehensive workout of each area before switching in the next session.

Question 19

What is the Margaria-Kalamen test?

Answer 19

The Margaria-Kalamen test measures maximum muscular power (high-speed strength).
Equipment needed is a staircase with nine or more steps, each approximately 7 inches high, as well as a lead-up area of at least 20 feet. The lead-up area needs to be both straight and flat.
The athlete will sprint up the stairs, stepping on every third step (steps 3, 6 and 9). Timing devices are placed on the third and ninth steps, so the athlete can see how fast they move from stair 3 to stair 9.
The athlete’s power is measured (in watts) by multiplying the athlete’s weight (in newtons) by the height difference between stairs 3 and 9 (in meters) divided by the time (in seconds) it took the athlete to get from stair 3 to stair 9.
Power = weight x height/time

Question 20

What does the RAMP method stand for in warm-ups?

Answer 20

Raise, Activate, Mobilize, Potentiate.

Question 21

What are the periodization phases for training throughout the year?

Answer 21

• Off-Season: High volume, hypertrophy.
• Pre-Season: Moderate volume, strength/power.
• In-Season: Low volume, strength/power.
• Post-Season: General exercise.

Question 22

What are the recommended training frequencies for different seasons?

Answer 22

• Off-Season: 4-6 times per week.
• Pre-Season: 3-4 times per week.
• In-Season: 1-3 times per week.
• Post-Season: 0-3 times per week.