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Structure and Function of Body Systems > Program Design for Resistance Training > Flashcards

Program Design for Resistance Training Flashcards

1
Q

What are the 7 program design variables in resistance training?

A
  1. Needs analysis
  2. Exercise selection
  3. Training frequency
  4. Exercise order
  5. Training load and repetitions
  6. Volume
  7. Rest periods
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2
Q

What are the two steps in the needs analysis?

A
  1. Evaluation of the sport
  2. Evaluation of the athlete
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3
Q

_____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)

A

Core exercises

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4
Q

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

A

Assistance exercises

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5
Q

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

A

For injury prevention and rehabilitation

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6
Q

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)

A

Off-season

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7
Q

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)

A

Pre-season

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8
Q

Which sport season:

Sport Practice: High
Resistance Training: Low

Goals: Maintenance of pre-season training goal

A

In-season

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9
Q

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

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

A

Post-season

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10
Q

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

A

structural exercise

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11
Q

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

A

power exercises

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12
Q

Sports-specific resistance exercises for rowing

A

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

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13
Q

Sports-specific resistance exercises for ball passing and dribbling

A

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

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14
Q

Sports specific resistance exercises for running

A

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

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15
Q

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

A

2-3x/week

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16
Q

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

A

3-4x/week

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17
Q

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

A

4-7x/week

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18
Q

Resistance training frequency for off-season

A

4-6x/week

19
Q

Resistance training frequency for pre-season

A

3-4x/week

20
Q

Resistance training frequency for in-season

A

1-3x/week

21
Q

Resistance training frequency for post-season

A

0-3x/week

22
Q

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

A
  1. Power, Other Core, Assistance Exercises
  2. Upper & Lower Body (alternated)
  3. Push & Pull (alternated)
23
Q

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

A

Superset

24
Q

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

A

Compound set

25
Q

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

A
  1. 1RM testing
  2. Estimated 1RM from multiple-RM testing
  3. Multiple RM based on the number of goal repetitions
26
Q

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

A

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

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

27
Q

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

A

3-5 testing sets

28
Q

What is the rest period in between 1RM attempts?

A

2-4 mins

29
Q

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

A

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

30
Q

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

A

8 RM

31
Q

> 85% 1RM
Goal reps: 6 or less

Training goal?

A

Strength

32
Q

80-90% 1RM for Single effort event or 75-85% 1RM for multiple effort event

Goal reps: 1-2/3-5

Training goal?

A

Power

33
Q

67-85% 1RM
Goal reps: 6-12

Training goal?

A

Hypertrophy

34
Q

Less than 67% 1RM
Goal reps: greater than 12

Training goal?

A

Muscular endurance

35
Q

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

A

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

36
Q

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

A

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

37
Q

What is the recommended range for load increases?

A

2.5 - 10%

38
Q

How many training sets are recommended for strength?

A

2-6

39
Q

How many training sets for power?

A

3-5

40
Q

How many training sets for hypertrophy?

A

3-6

41
Q

How many training sets for muscular endurance?

A

2-3

42
Q

Rest period for strength and power?

A

2-5 mins

43
Q

Rest periods for hypertrophy?

A

30 sec - 1.5 min

44
Q

Rest period for muscular endurance?

A

30 sec or less

Structure and Function of Body Systems (26 decks)

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