PROGRAMME DESIGN FOR RESISTANCE TRAINING

Question 1

What is specificity

Answer 1

refers to the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome.

is used interchangeably with the acronym SAID, Specific Adaptation to Imposed Demands

Question 2

what is overload

Answer 2

refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.

Question 3

what are some subtle change of overload

Answer 3

increase the # of sessions/wk or day,
add exercises or sets,
emphasize complex over simple exercises, &/or
decrease the length of rest periods between sets & exercises.

Question 4

what does progression promote and is based on what

Answer 4

promotes long-term training benefits when applied properly.
is based on the athlete’s training status.

Question 5

Examples of how to progressively increase resistance training intensity

Answer 5

Increase resistance (load) used,
Raise the # of weekly training sessions,
Adding more drills or exercises/session,
Increase the training stimulus,
Change the type or technical requirements of the drills or exercises.

Question 6

which type of exercise are considered less important for sport performance

Answer 6

assistance exercise

Question 7

what are structural exercise

Answer 7

emphasize loading the spine directly orindirectly.

Question 8

what are power exercise

Answer 8

are structural exercises that are performed very quickly or explosively.

Question 9

what are power exercise

Answer 9

are structural exercises that are performed very quickly or explosively.

Question 10

what is SAID or specificity concept

Answer 10

The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport.

Question 11

what is muscle balance

Answer 11

is defined as a proper ratio of strength, power, or endurance of 1 muscle or muscle group relative to another muscle or muscle group.

Question 12

does muscle balance means equal strength

Answer 12

not always

Question 13

Muscle Balance Ratios Recommended for Agonist & Antagonistic Muscle Groups

Answer 13

Hip extensors & flexors
1:1
Elbow extensors & flexors
1:1
Trunk extensors & flexors
1:1
Ankle inverters & everters
1:1
Shoulder flexors & extensors
2:3
Knee extensors & flexors
3:2
Shoulder internal & external rotators
3:2
Ankle plantar flexors & dorsiflexors
3:1

Question 14

traditionally how many workout per week is recommende for sufficient recovery between session

Answer 14

3 week

Question 15

As an athlete adapts to training & becomes better conditioned, it is appropriate to consider increasing the # of training days from

Answer 15

4 to 7 days/wk

Question 16

general guideline for training session

Answer 16

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.

Question 17

More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a

Answer 17

split routine

Question 18

Factors that May Affect Training Frequency

Answer 18

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.

Question 19

for training frequency, consider the effect of

Answer 19

other types of anaerobic training,
aerobic training,
sport skill practice, &
physically demanding occupations.

Question 20

Power exercises such as the snatch, hang clean, power clean, & push jerk should be performed when in a training session and followed by what

Answer 20

first, other nonpower core exercises and then assistance exercises.

Question 21

what is preexhaustion

Answer 21

reverse” exercise arrangement where the athlete purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multijoint exercise involving the same muscle.

Question 22

what is superset

Answer 22

involves sequentially performing 2 exercises that stress 2 opposing muscles or muscle areas.
e.g., an agonist & its antagonist.

Question 23

what is compound set

Answer 23

involves sequentially performing 2 different exercises for the same muscle group.

Question 24

what is exercise density

Answer 24

is another method used to measure the intensity of a training session that is based on the amount of rest between bouts of work.

Question 25

what is often characterized as the most critical aspect of a resistance training program.

Answer 25

load

Question 26

T/F A linear relationship exists between the loads lifted & the reps performed.

Answer 26

T

Question 27

maximal power is produced at what velocities with the lifting of what load

Answer 27

is produced at intermediate velocities with the lifting of light to moderate, not maximal, loads.

Question 28

For power training,
the most effective & practical application is to assign loads that are about how many %

Answer 28

75% to 90% of the 1RM for resistance training exercises that can be heavily loaded & other weightlifting-derived movements.

5 repetitions or fewer should be performed, but this will be determined by the type of power event the athlete is training for.

Question 29

Factors that greatly influence appropriate load increases

Answer 29

Training status,
Volume-loads, &
Exercises (type & muscular involvement).

Question 30

Relative load increases of _% to _% can be used in place of the absolute values to contend with the aforementioned factors that affect load increases.

Answer 30

2.5 to 10%

Question 31

Single-Set Training may be appropriate for who

Answer 31

untrained individuals or during the 1st several months of training.

Question 32

Volume assignments for power training are typically lower/higher than those for strength training to maximize the quality of exercise

Answer 32

lower

Question 33

Increases in muscular size are associated with

Answer 33

higher training volumes & performing 3 or more exercises per muscle group.

Question 34

Programs for muscular endurance involve

Answer 34

involve many repetitions (12 or more) per set, lighter loads, & fewer sets.

Question 35

Programs for muscular endurance involve

Answer 35

involve many repetitions (12 or more) per set, lighter loads, & fewer sets.

Question 36

The length of this rest period is dependent on the:

Answer 36

goal of training,
relative load lifted,
amount of muscle mass involved in each exercise, &
athlete’s training status.

Question 37

The length of this rest period is dependent on the:

Answer 37

goal of training,
relative load lifted,
amount of muscle mass involved in each exercise, &
athlete’s training status.

Question 38

rest period for strength and power

Answer 38

2 to 5 min

Question 39

rest period for hyperthrophy

Answer 39

30s to 1.5 min