Program design for resistance training Flashcards
Name the 3 principles of anaerobic exercise prescription
Specificity
Overload
Progression
Who suggested specificity principle?
DeLorme in 1945
Is used interchangeably with the acronym SAID
Specificity
Specific adaptation to imposed demands
Refers to assigning a workout or training regiment of greater intensity than the athlete is accustomed to
Overload principle
Name the 6 RT program design variables
- Needs analysis
- Exercise Selection
- Training frequency
- Exercise order
- Training load & repetitions
- Volume
- Rest periods
Parts of needs analysis
- Evaluation of the sport
- Assessment of the athlete
Parts of the evaluation of the sport in needs analysis
Movement analysis
Physiological analysis
Injury analysis
Parts of assessment of the athlete in needs analysis
Training status
Physical testing & evaluation
Primary resistance training goal
Parts of exercise selection (step 2)
- Exercise type
- Movement analysis of the sport
- Exercise technique experience
- Availability of RT equipment
- Available training time per session
2 parts of exercise type
Core & assistance
Structural & power exercises
Which type of exercises are considered less important to improving sport performance?
Assistance exercises
Emphasizes loading the spine directly or indirectly
Structural exercises
Are structural exercises that are performed very quickly or explosively
Power exercises
2 parts of the movement analysis of the sport
Sport-Specific exercises
Muscle balance
Does muscle balance mean equal strength?
Not always, defined as a proper ratio of strength/power or endurance of related muscles
Muscle imbalances lead to? (2)
Increase the risk of injury
Need to be corrected
Muscle balance ratios AGO/ANTAGO - Hip extensors vs flexors
1:1
Muscle balance ratios AGO/ANTAGO - Elbow extensors vs flexors
1:!
Muscle balance ratios AGO/ANTAGO - Trunk extensors vs flexors
1:1
Muscle balance ratios AGO/ANTAGO - Ankle inverters vs everters
1:1
Muscle balance ratios AGO/ANTAGO - Shoulder flexors vs extensors
2:3
Muscle balance ratios AGO/ANTAGO - Knee extensors vs flexors
3:2
Muscle balance ratios AGO/ANTAGO - Shoulder internal vs external rotators
3:2
Muscle balance ratios AGO/ANTAGO - Ankle PF vs DF
3:1
Components of training frequency (step 3)
Training status
Sport Season
Training load
Exercise type
Other concurrent training
General guideline for training status
Schedule training sessions so that there is at least 1 rest or recovery day - but not more than 3 - between sessions that stress the same muscle groups
3 factors that may affect training frequency
- Alternating lighter & heavier training days may increase training frequency
- Upper-body muscles can recover more quickly from heavy-loading sessions than lower-body muscles
- Recovery from single-joint exercises is faster than from multi-joint exercises
Examples of other concurrent training (5)
Sprinting
Agility
Speed-endurance
Plyometrics
Sport skill practice
Define pre-exhaustion training technique
A “reverse” exercise arrangement where the athlete purposely fatigues a large muscle group as a result of single-joint exercise prior to a multi-joint exercise involving the same muscle
Difference between superset and compound set
Superset = 2 exo (antagonist vs agonist)
Compound set = 2 exo for same muscle group
3 techniques for 1RM
- Testing the 1RM
- Estimating a 1RM using table or prediction equations
- Multiple-RM testing based on goal repetitions
Mechanical work formula
Mechanical work = force x displacement
= volume-load x distance
What is the volume-load (VL) or Load-volume (LV)?
is = total # sets x # reps/set x weight lifted/rep
Is a practical measure for the quantity of work performed in resistance training (concentric work)
Volume-load (VL) or LV
What component of RT does not affect the calculation of VL?
Not affected by the rep ? set scheme of RT (ex: 15 sets of 1 rep vs 3 sets of 5 reps)
What is repetition-volume (RV)?
is the total # of reps performed during a workout session
is proportional to time
What is mechanical or metabolic power?
True intensity value for resistance exercise
Is affected by the rep & set scheme of the RT
What is the formula for training intensity?
Training intensity = VL/RV
What is the other method used to measure the intensity of a training session?
Exercise density
What is the formula for exercise density?
Exercise density = Total VL / Total rest between sets
What is often characterized as the most critical aspect of a resistance training program?
Load
%1RM-Repetition tables weaknesses
- Assumption that a linear relationship exists between the loads lifted & the reps performed
- Resistance-trained athletes may be able to exceed the prediction especially in lower-body core exercises
The most accurate relationship between %ages of the 1RM & the maximum reps possible is for what type of load?
Loads higher than 75%
Loads for less than 10 reps
Repetition maximum continuum based on goal - strength or power
Use relatively heavy loads
Repetition maximum continuum based on goal - hypertrophy
Use moderate loads
Repetition maximum continuum based on goal - muscular endurance
Use light loads
Assigning percentages of the 1RM for power training - maximal power
Is produced at intermediate velocities with the lifting of light to moderate (not maximal) load
Assigning percentages of the 1RM for power training - power exercises
Not maximally loaded at any repetition scheme - otherwise technique will lack
Assigning percentages of the 1RM for power training - For power training
The most effective & practical application is to assign loads about 75-90% of the 1RM
- 5 reps or fewer should be performed
What can be seen in the power/velocity curve diagram?
See slide 78
What is the 2-for-2 rule?
- A conservative method that can be used to increase an athlete’s training loads
- If the athlete can perform 2 or more reps over in last set for 2 consecutive workouts = weight should be added in next training session
3 factors that greatly influence appropriate load increases:
- training status
- volume-loads
- exercises (type & muscular involvement)
3 components of volume (step 6)
- Multiple versus single sets
- Training status
- Primary resistance training goal
Total amount of weight lifted in a training session
Volume
Single-set training
May be appropriate for untrained individuals or during the 1st several months of training
Multiple-set training
Higher volumes are necessary to promote further gains in strength, especially for intermediate & advanced RT athletes
The length of the rest period is dependent on: (4)
- goal of training
- relative load lifted
- amount of muscle mass involved in each exercise
- athlete’s training status
Common guidelines for rest periods in strength and power
2 to 5 minutes
Common guidelines for rest periods in hypertrophy
30 seconds to 1min30
Common guidelines for rest periods in muscular endurance
Less than or equal to 30 seconds
