Program Design For Resistance Exercises

Question 1

specificity

Answer 1

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

Question 2

SAID principle

Answer 2

Specific Adaptation to Imposed Demands

Question 3

Overload

Answer 3

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

Question 4

progression

Answer 4

progressing exercises properly, to promote long-term training benefits

Question 5

needs analysis

Answer 5

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

Question 6

movement analysis

Answer 6

body and limb movement patterns and muscular involvement

Question 7

physiological analysis

Answer 7

strength, power, hypertrophy, and muscular endurance priorities

Question 8

injury analysis

Answer 8

common sites for joint and muscle injury and causative factors

Question 9

training status

Answer 9

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

Question 10

off season training

Answer 10

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

Question 11

Pre-season

Answer 11

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

Question 12

In-season

Answer 12

maintenance of preseason training goal

Question 13

Post-season

Answer 13

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

Question 14

core exercises (multipoint exercises, complex movements)

Answer 14

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

Question 15

assistance exercises (single-joint exercises)

Answer 15

usually recruit smaller muscle areas and involve only one primary joint

Question 16

structural exercise

Answer 16

a core exercise that emphasizes loading the spine directly or indirectly

Question 17

power exercise

Answer 17

a structural exercise that is performed very quickly or explosively

Question 18

recovery exercise

Answer 18

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

Question 19

training frequency

Answer 19

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

Question 20

split routine

Answer 20

when different muscle groups are trained on different days

Question 21

exercise order

Answer 21

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

Question 22

superset

Answer 22

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

Question 23

compound set

Answer 23

involves sequentially performing two different exercises for the same muscle group

Question 24

load

Answer 24

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

Question 25

mechanical work

Answer 25

the product of force and displacement

Question 26

2 for 2 rule

Answer 26

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

Question 27

volume

Answer 27

relates to the total amount of weight lifted in a training session

Question 28

set

Answer 28

a group of repetitions sequentially performed before the athlete stops to rest

Question 29

repetition-volume

Answer 29

the total number of reps performed during a workout session