Program design

Question 1

requirements for the program depend on

Answer 1

1. the Individual (body type)
2. Specific within the sport
3. Specific based on position
4. consider injury profile

Question 2

Job/sport/daily activity analysis

Answer 2

-limb movements and muscle involvement
physiologocial analaysis- metabolic specificity, stregth-power-hypertrophy-endurance
unjury analysis- common joint and muscle injuries and causes

Question 3

Sport analysis ranking

Answer 3

1=highest 5= lowest 1=endomorphy 3=mesomorphy 5=ectomorph

Question 4

Sport analysis categories

Answer 4

1. absolute strength
2. relative strength
3. explosiveness
4. high intensity endurance
5. low intensity endurance
6. body mass
7. height
8. somatotype
9. aggressiveness

Question 5

Somatotype

Answer 5

combination of body mass and height 1-4

Question 6

Individual analysis

Answer 6

1. training status/training background/exercise history (technique)
2. physical testing and evaluation- find strength and weaknesses

Question 7

Training status components

Answer 7

1. training age (length of time spent training specific to lift & intensity of training
2. training history
3. type of training
4. length of training
5. intensity of training
6. exercise technique

Question 8

Exercise selection (what modality?)

Answer 8

impossible to say what is best

goal=transfer of training (strength/power gains) to sport or work performance

Question 9

Free weights (advantages)

Answer 9

1. similarity to sport/work
2. unstable resistance
3. whole body, power exercise
4. infinite adaptability
5. can be done in upright or standing position
6. superior transfer of training

Question 10

free weights (disadvantages)

Answer 10

1. harder to teach and learn

Question 11

Variable resistance machines

Answer 11

like free weights rely on gravity

-use pulleys and gears to alter direction of resistance

Question 12

Machines Benefits

Answer 12

safety- low injury likelihood
design flexibility-can do things that free weights would be difficult (lat pull downs, leg curls)
3. ease of use-weight can be easily changed

Question 13

Variable resistance methods

Answer 13

variable resistance-claim that machine can change the work load to match the strength curve of the human throughout whole ROM
CAM- allows for change in resistance
not supported by research

Question 14

resistive torque vs human torque

Answer 14

human produces force on a downward U shape, machines vary as well but not enough.

Question 15

unstable training

Answer 15

theorized to bring greater musculature into play
improves “core” training
not evidence based

Question 16

Accommodating Resistance

Answer 16

-chains and elastic bands
research on dead lift and squat
-increases the weight as the lift progresses
-w/o the hardest part is lifting weight off the floor and gets easier

Question 17

Exercise types

Answer 17

1. Core vs. assistance exercises
2. Structural exercise
3. Power exercise
4. sport specific exercises
5. muscle balance

Question 18

Core Exercises

Answer 18

-multi-joint large muscle mass exercises

Question 19

Assistance Exercises

Answer 19

-isolation of a sing joint small muscle mass

injury prevention may be increased

Question 20

Structural Exercises

Answer 20

-core exercises that load the spine

Question 21

Power Exercises

Answer 21

-structural exercises done explosively (cleans,jerks)

Question 22

Movement Analysis of a sport

Answer 22

1. Analyze actions during sport and choose exercises related to motion
2. train the antagonists as well to create muscle balance

Question 23

Other considerations

Answer 23

1. exercise technique experience
2. availability of equipment
3. time available for training

Question 24

Training Frequency

Answer 24

• # of training sessions completed in a given time period usually per week
• 3 times per week for each muscle group is typical
• at least one but nor more than three days between workouts of same muscle group

Question 25

Beginner vs Advanced

Answer 25

beginner-2 to 3 days intermediate-3 to 4 days advanced-4 to 7 days

Question 26

Training frequency (sport season)

Answer 26

1. offseason 4-6 days (more weights and conditioning) 2. preseason 3-4 days 3. in-season 1-2 days 4. post season (active rest) 1-3 days

Question 27

Split routine

Answer 27

different muscle groups are trained on different days

Question 28

Sport Season

Answer 28

increased time practicing sport= less time in weight room

Question 29

Maximum and near-max loads

Answer 29

take more recovery time. Decrease frequency

Question 30

Upper vs lower body exercise

Answer 30

lower is more fatiguing | muscle mass determined ( bigger vs lower)

Question 31

Exercise order

Answer 31

1. Power (requires good form and very fatiguing) needs ATP regen. Best for performance gains 2. Core exercises 3. Assistance (can be done to pre-fatigue a muscle to help work that muscle more

Question 32

Upper/lower alternating program

Answer 32

- good for working the entire body in one session - gives more rest (good for beginners) - decreases workout time - promotes strength

Question 33

Example of upper/lower program

Answer 33

1. bench press 2. incline press 3. leg press 4. lunges Finish 3 sets of each exercise then move to the next

Question 34

Push/pull program

Answer 34

ex. bench press then Row - Set up like upper/lower - allows rest for involved muscle - promotes strength

Question 35

Superset

Answer 35

- combining two exercises that stress opposing muscles - done mostly with single joint exercises - biceps/triceps then rest

Question 36

Compound set

Answer 36

- combining two exercises that stress the same muscle group | - preacher curls/hammer curls/ rest

Question 37

Load

Answer 37

- amount of weight assigned to an exercise set - critical aspect of resistance training program - prescribed as % of 1RM or repetition max (RM)

Question 38

load vs repetitions

Answer 38

- inverse relationship between load and reps | - increase load, decrease reps

Question 39

% of 1RM scale

Answer 39

``` -the closer to 100% the more accurate 95%=2 93%=3 90%=4 87%=5 85%=6 ```

Question 40

Absolute vs relative endurance

Answer 40

strength training leads to- absolute= increasing repetitions of 90% of 1RM relative= decreasing repetitions of 50% of 1RM

Question 41

weakness of 1RM table

Answer 41

- # of completable reps varies between exercises - athletes and non athletes may differ - only applicable for one set - multiple sets would need a lower 1RM - more accurate above 75$

Question 42

Accurate vs estimated 1RM

Answer 42

accurate (directly tested)-most accurate but impractical to do for every exercise estimate- comes from a multiple RM test (not as accurate) -8 reps/.8 gives you estimated 1RM

Question 43

Goals of training

Answer 43

1.strength- 85+% 1RM less than 6 reps 2. power- single effort 80-90% of 1RM 1-2 reps or multi effort 75-85% 1RM 3-5 reps (want quality over quantity *fast* reps) 3. Hypertrophy best between 6-12 (67-85% of 1RM) 4. endurance 67% of 1RM or less. more than 12 reps there is overlap between groups

Question 44

Variation and progression

Answer 44

- variation allows for recovery - heavy days followed by light or medium (refers to same muscle group) - heavy=maximal effort - increase training load when athlete performs two+ reps above assigned rep for the last set on two workouts

Question 45

Volume

Answer 45

- SetsxRepsxWeight - describes total weight lifted in a training session - set= group of repetitions sequentially performed before the athlete stops to rest

Question 46

Single set supporters

Answer 46

- High intensity training (HIT) believes single set is optimal 1 set 8-12 to failure (supporters of machines) - no squats or cleans

Question 47

Multiple set supporter

Answer 47

- continued strength gains require multiple sets | - multiple sets proven to increase strength faster

Question 48

Training status

Answer 48

-greater the training background the better tolerance to volume