program design Flashcards

1
Q

what is the first thing you do when designing a training program?

A

needs analysis

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2
Q

what factors will you consider in your needs analysis?

A
exercise movements (specific to the sport)
energy system % contribution (ATP source etc)
injury prevention (most common injury for athlete)
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3
Q

what is pre exhaust?

A

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.

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4
Q

needs analysis is made up of what 2 components?

A

1) assessment of the sport

2) assessment of the athlete

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5
Q

assessment of the sport includes what?

A
  • common movements
  • physiological analysis (what’s the priority? speed? endurance?)
  • injury analysis (what is the most common injury for this sport?)
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6
Q

assessment of the athlete includes what?

A
  • testing results
  • injury and medical history
  • training status
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7
Q

1st mesocycle (6 months before season)

A

conditioning, body composition goals, endurance etc. * low in sport practice and high in resistance training

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8
Q

2 mesocycle (3 months before season)

A

more sport specific and higher intensity

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9
Q

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.

A

core exercises

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10
Q

assistance exercises

A

usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance.

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11
Q

structural exercises

A

involve stabilizing the spine to perform a lift.

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12
Q

power exercises

A

are structural exercises that are performed explosively.

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13
Q

training specificity

A

the more similar the training activity is to the sport, the greater the likelihood there will be a positive transfer to that sport.

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14
Q

SAID

A

Specific Adaptation to Imposed Demands

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15
Q

Exercise order should follow the following pattern…

A

Power → strength/hypertrophy compound → strength hypertrophy/isolation

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16
Q

what is super-setting?

A

involves performing two exercises (alternated) that train agonist & antagonist muscle groups

17
Q

what is compound setting?

A

involves performing two exercises (alternated) that train the same muscle groups

18
Q

what is the 2 for 2 rule?

A

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

19
Q

volume

A

describes the amount of work done during a training session

20
Q

load-volume

A

number of sets X reps per set X weight lifter per set

21
Q

repetition volume

A

number of sets X reps in a set

22
Q

why is a lower frequency more beneficial for athletes than for untrained individuals?

A

athletes are lifting heavier

23
Q

describe spit routines

A

training explicit muscle groups per training session and other muscle groups on a different session