program design Flashcards
what is the first thing you do when designing a training program?
needs analysis
what factors will you consider in your needs analysis?
exercise movements (specific to the sport) energy system % contribution (ATP source etc) injury prevention (most common injury for athlete)
what is pre exhaust?
athlete purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multi-joint exercise involving the same muscle.
needs analysis is made up of what 2 components?
1) assessment of the sport
2) assessment of the athlete
assessment of the sport includes what?
- common movements
- physiological analysis (what’s the priority? speed? endurance?)
- injury analysis (what is the most common injury for this sport?)
assessment of the athlete includes what?
- testing results
- injury and medical history
- training status
1st mesocycle (6 months before season)
conditioning, body composition goals, endurance etc. * low in sport practice and high in resistance training
2 mesocycle (3 months before season)
more sport specific and higher intensity
recruit one or more large muscle areas, involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport.
core exercises
assistance exercises
usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance.
structural exercises
involve stabilizing the spine to perform a lift.
power exercises
are structural exercises that are performed explosively.
training specificity
the more similar the training activity is to the sport, the greater the likelihood there will be a positive transfer to that sport.
SAID
Specific Adaptation to Imposed Demands
Exercise order should follow the following pattern…
Power → strength/hypertrophy compound → strength hypertrophy/isolation
what is super-setting?
involves performing two exercises (alternated) that train agonist & antagonist muscle groups
what is compound setting?
involves performing two exercises (alternated) that train the same muscle groups
what is the 2 for 2 rule?
Athlete obtains 2 repetitions above goal in the last set during two consecutive workouts- increase load
5-10 pounds for upper body
10-15 pounds for lower body
volume
describes the amount of work done during a training session
load-volume
number of sets X reps per set X weight lifter per set
repetition volume
number of sets X reps in a set
why is a lower frequency more beneficial for athletes than for untrained individuals?
athletes are lifting heavier
describe spit routines
training explicit muscle groups per training session and other muscle groups on a different session
