Program Design for Resistance Training Flashcards
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
What are the two steps in the needs analysis?
- Evaluation of the sport
- Evaluation of the athlete
_____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
____exercises refer to movements that recruit much smaller muscles and involve only one primary joint (Single-joint exercises)
Assistance exercises
What is a common application of assistance exercises (I.e. why use them)?
For injury prevention and rehabilitation
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
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
Which sport season:
Sport Practice: High
Resistance Training: Low
Goals: Maintenance of pre-season training goal
In-season
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
A core exercise that loads the spine is referred to as a ___exercise
structural exercise
A structural exercise that is performed very quickly or explosively is called a ____exercise
power exercises
Sports-specific resistance exercises for rowing
power clean, Bent Over Row, seated row, horizontal Leg press, Deadlift, good morning
Sports-specific resistance exercises for ball passing and dribbling
Close Grip bench press, DB bench press, tricep pushdown, Reverse curl, hammer curl
Sports specific resistance exercises for running
Front squat, forward step Lunge, step up, Leg extension/Leg curl, toe raises, power clean and clean pull
How many times per week of resistance training is recommended for a beginner athlete?
2-3x/week
How many times per week of resistance training is recommended for an intermediate athlete?
3-4x/week
How many times per week of resistance training is recommended for an advanced athlete?
4-7x/week
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?
- 1RM testing
- Estimated 1RM from multiple-RM testing
- 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
