Program Design for Resistance Training Flashcards by Katie Nolan

What are the 7 program design variables in resistance training?

Needs analysis
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods

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What are the two steps in the needs analysis?

Evaluation of the sport
Evaluation of the athlete

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_____exercises are characterized as movements that recruit one or more large muscle areas (chest, back, thighs) and involves two or more more primary joints (multi-joint exercises)

Core exercises

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____exercises refer to movements that recruit much smaller muscles and involve only one primary joint (Single-joint exercises)

Assistance exercises

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What is a common application of assistance exercises (I.e. why use them)?

For injury prevention and rehabilitation

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Which sport season:
Sport Practice: Low
Resistance training: high

Goals: Hypertrophy and muscular endurance (may begin to focus on strength and power in the later stages of this season)

Off-season

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Which sport season:

Sport Practice: Medium
Resistance Training: Medium

Goals: Sport and movement specific (i.e. strength, power, or muscular endurance depending on the sport)

Pre-season

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Which sport season:

Sport Practice: High
Resistance Training: Low

Goals: Maintenance of pre-season training goal

In-season

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Which sport season:
Sport Practice: Variable
Resistance Training: Variable

Goals: Not specific (may include other activities other than sport skill or resistance training)

Post-season

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A core exercise that loads the spine is referred to as a ___exercise

structural exercise

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A structural exercise that is performed very quickly or explosively is called a ____exercise

power exercises

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Sports-specific resistance exercises for rowing

power clean, Bent Over Row, seated row, horizontal Leg press, Deadlift, good morning

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Sports-specific resistance exercises for ball passing and dribbling

Close Grip bench press, DB bench press, tricep pushdown, Reverse curl, hammer curl

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Sports specific resistance exercises for running

Front squat, forward step Lunge, step up, Leg extension/Leg curl, toe raises, power clean and clean pull

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How many times per week of resistance training is recommended for a beginner athlete?

2-3x/week

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How many times per week of resistance training is recommended for an intermediate athlete?

3-4x/week

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How many times per week of resistance training is recommended for an advanced athlete?

4-7x/week

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Resistance training frequency for off-season

4-6x/week

Resistance training frequency for pre-season

3-4x/week

Resistance training frequency for in-season

1-3x/week

Resistance training frequency for post-season

0-3x/week

What are the 3 most commonly recommended methods for exercise order/sequencing

Power, Other Core, Assistance Exercises
Upper & Lower Body (alternated)
Push & Pull (alternated)

____refers to two sequentially performed exercises that stress two opposing muscle groups, the agonist and the antagonist

Superset

____refers to two sequentially performed exercises that stress the same muscle group

Compound set

What are the 3 ways to calculate how much load should be lifted for a given exercise?

1. 1RM testing 2. Estimated 1RM from multiple-RM testing 3. Multiple RM based on the number of goal repetitions

After the warm-up Sets are completed, how much should the load be increased in subsequent attempts during 1RM testing?

10 to 20 lbs or 5-10% for upper body exercise 30-40 lbs or 10-20% for lower body exercise

Ideally, the 1RM is found within how many attempts?

3-5 testing sets

What is the rest period in between 1RM attempts?

2-4 mins

True or False: High multiple-RM testing should not be used for power exercises

True; limit multiple-RM testing to 5 reps or less for power exercises due to the high technical skill required; 3RM is generally recommended

What is the heaviest load that should be assigned to assistance exercises?

8 RM

>85% 1RM Goal reps: 6 or less Training goal?

Strength

80-90% 1RM for Single effort event or 75-85% 1RM for multiple effort event Goal reps: 1-2/3-5 Training goal?

Power

67-85% 1RM Goal reps: 6-12 Training goal?

Hypertrophy

Less than 67% 1RM Goal reps: greater than 12 Training goal?

Muscular endurance

To prevent over-training, it is often recommended that athletes have one heavy day per week and then reduce training loads by ___ to ___% on the remaining days of training

5-20% depending on the number of rest days between workouts

What is the 2 for 2 rule when it comes to increasing the training load?

Athlete should be able to lift 2 reps over the prescribed number in their last set on 2 consecutive training sessions before an increase in the training load is made

What is the recommended range for load increases?

2.5 - 10%

How many training sets are recommended for strength?

2-6

How many training sets for power?

3-5

How many training sets for hypertrophy?

3-6

How many training sets for muscular endurance?

2-3

Rest period for strength and power?

2-5 mins

Rest periods for hypertrophy?

30 sec - 1.5 min

Rest period for muscular endurance?

30 sec or less