Program Design For Resistance Training

Question 1

Specificity

Answer 1

An athlete should be trained in a specific manner to produce a specific adaptation or training outcome

Question 2

Overload

Answer 2

–Assigning a workout or training regimen of greater intensity than what is accustom to

Question 3

Progression

Answer 3

–A training program that produces higher levels of performance, while intensity continues to increase, long term benefit

Question 4

Principles of Training

Answer 4

Specificity can mean speed of movement, force application, ect. But it does not mean that all of these aspects have to be present in everything that is done. Specificity also relates to the athlete’s sports season. As an athlete progresses through the different parts of a season training should move from generalized to very sport-specific.

With overload the idea needs to be to gradually do more, the most obvious manipulation being increase in load during resistance training. However you can manipulate session per week, adding exercises or sets, changing to more complex movements, decreasing length of rest time between sets/exercises. We need to stress the body more than what it is used to in order for adaptations to continue to take place.

Question 5

Variables of resistance training program design

Answer 5

1. Needs analysis
   2.Exercise selection
2. Training frequency
3. Exercise order
4. Training load and repetitions
5. Volume
6. Rest period

Question 6

Setp 1: Needs analysis

Answer 6

Is a two stage process that includes

1. An evaluation of the requirements and characteristics of the sport
2. An assessment of an athlete
3. Evaluation of the sport:

–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

CV endurance, speed, agility & flexibility should be evaluated too.

2. Assessment of the athlete

–Training status

•Type of training program

•Length of recent regular participation in previous training programs

•Level of intensity involved in previous training programs

•Degree of exercise technique experience

2. Assessment of athlete
   - physical testing and evaluation
   Related to the athlete’s sport.
   compare resul to determine strengths and weaknesses.
   -primary resistance training