Program Design For Resistance Exercises Flashcards
specificity
when an athlete is trained in a specific manner to produce a specific adaptation or training outcome
SAID principle
Specific Adaptation to Imposed Demands
Overload
assigning a workout or training regimen of greater intensity than the athlete is accustomed to
progression
progressing exercises properly, to promote long-term training benefits
needs analysis
a two-stage process that includes an evaluation of the requirements and characteristics of the sport and assessment of the athlete
movement analysis
body and limb movement patterns and muscular involvement
physiological analysis
strength, power, hypertrophy, and muscular endurance priorities
injury analysis
common sites for joint and muscle injury and causative factors
training status
an athlete’s current condition or level of preparedness to begin a new or revised program
off season training
hypertrophy and muscular endurance (initially); strength and power (later)
Pre-season
Sport and movement specific (strength, power, or muscular endurance, depending on the sport)
In-season
maintenance of preseason training goal
Post-season
not specific (may include activities other than sport skill or resistance training)
core exercises (multipoint exercises, complex movements)
recruit one or more large muscle areas (chest, shoulder, back, hip, or thigh)
assistance exercises (single-joint exercises)
usually recruit smaller muscle areas and involve only one primary joint
structural exercise
a core exercise that emphasizes loading the spine directly or indirectly
power exercise
a structural exercise that is performed very quickly or explosively
recovery exercise
exercises that do not involve high muscular stress and high stress on the nervous system but promote movement and restoration
training frequency
refers to the number of training sessions completed in a given time period
split routine
when different muscle groups are trained on different days
exercise order
refers to a sequence of resistance exercises performed durning one training session
superset
involves two sequentially performed exercises that stress two opposing muscles or muscle areas
compound set
involves sequentially performing two different exercises for the same muscle group
load
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
mechanical work
the product of force and displacement
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
volume
relates to the total amount of weight lifted in a training session
set
a group of repetitions sequentially performed before the athlete stops to rest
repetition-volume
the total number of reps performed during a workout session
