Program Design For Resistance Exercises Flashcards

1
Q

specificity

A

when an athlete is trained in a specific manner to produce a specific adaptation or training outcome

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2
Q

SAID principle

A

Specific Adaptation to Imposed Demands

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3
Q

Overload

A

assigning a workout or training regimen of greater intensity than the athlete is accustomed to

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4
Q

progression

A

progressing exercises properly, to promote long-term training benefits

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5
Q

needs analysis

A

a two-stage process that includes an evaluation of the requirements and characteristics of the sport and assessment of the athlete

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6
Q

movement analysis

A

body and limb movement patterns and muscular involvement

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7
Q

physiological analysis

A

strength, power, hypertrophy, and muscular endurance priorities

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8
Q

injury analysis

A

common sites for joint and muscle injury and causative factors

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9
Q

training status

A

an athlete’s current condition or level of preparedness to begin a new or revised program

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10
Q

off season training

A

hypertrophy and muscular endurance (initially); strength and power (later)

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11
Q

Pre-season

A

Sport and movement specific (strength, power, or muscular endurance, depending on the sport)

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12
Q

In-season

A

maintenance of preseason training goal

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13
Q

Post-season

A

not specific (may include activities other than sport skill or resistance training)

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14
Q

core exercises (multipoint exercises, complex movements)

A

recruit one or more large muscle areas (chest, shoulder, back, hip, or thigh)

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15
Q

assistance exercises (single-joint exercises)

A

usually recruit smaller muscle areas and involve only one primary joint

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16
Q

structural exercise

A

a core exercise that emphasizes loading the spine directly or indirectly

17
Q

power exercise

A

a structural exercise that is performed very quickly or explosively

18
Q

recovery exercise

A

exercises that do not involve high muscular stress and high stress on the nervous system but promote movement and restoration

19
Q

training frequency

A

refers to the number of training sessions completed in a given time period

20
Q

split routine

A

when different muscle groups are trained on different days

21
Q

exercise order

A

refers to a sequence of resistance exercises performed durning one training session

22
Q

superset

A

involves two sequentially performed exercises that stress two opposing muscles or muscle areas

23
Q

compound set

A

involves sequentially performing two different exercises for the same muscle group

24
Q

load

A

simply refers to the amount of weight assigned to an exercise set and is often characterized as the most critical aspect of a resistance training program

25
mechanical work
the product of force and displacement
26
2 for 2 rule
if the athlete can perform two or more repetitions over his or her assigned repetition goal for a given exercise in the last set in two consecutive workouts, weight should be added to that exercise for the next training session
27
volume
relates to the total amount of weight lifted in a training session
28
set
a group of repetitions sequentially performed before the athlete stops to rest
29
repetition-volume
the total number of reps performed during a workout session