PROGRAMME DESIGN FOR RESISTANCE TRAINING Flashcards
What is specificity
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
what is overload
refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.
what are some subtle change of overload
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.
what does progression promote and is based on what
promotes long-term training benefits when applied properly.
is based on the athlete’s training status.
Examples of how to progressively increase resistance training intensity
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.
which type of exercise are considered less important for sport performance
assistance exercise
what are structural exercise
emphasize loading the spine directly orindirectly.
what are power exercise
are structural exercises that are performed very quickly or explosively.
what are power exercise
are structural exercises that are performed very quickly or explosively.
what is SAID or specificity concept
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.
what is muscle balance
is defined as a proper ratio of strength, power, or endurance of 1 muscle or muscle group relative to another muscle or muscle group.
does muscle balance means equal strength
not always
Muscle Balance Ratios Recommended for Agonist & Antagonistic Muscle Groups
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
traditionally how many workout per week is recommende for sufficient recovery between session
3 week
As an athlete adapts to training & becomes better conditioned, it is appropriate to consider increasing the # of training days from
4 to 7 days/wk
general guideline for training session
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.
More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a
split routine
Factors that May Affect Training Frequency
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.
for training frequency, consider the effect of
other types of anaerobic training,
aerobic training,
sport skill practice, &
physically demanding occupations.
Power exercises such as the snatch, hang clean, power clean, & push jerk should be performed when in a training session and followed by what
first, other nonpower core exercises and then assistance exercises.
what is preexhaustion
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.
what is superset
involves sequentially performing 2 exercises that stress 2 opposing muscles or muscle areas.
e.g., an agonist & its antagonist.
what is compound set
involves sequentially performing 2 different exercises for the same muscle group.
what is exercise density
is another method used to measure the intensity of a training session that is based on the amount of rest between bouts of work.
what is often characterized as the most critical aspect of a resistance training program.
load
T/F A linear relationship exists between the loads lifted & the reps performed.
T
maximal power is produced at what velocities with the lifting of what load
is produced at intermediate velocities with the lifting of light to moderate, not maximal, loads.
For power training,
the most effective & practical application is to assign loads that are about how many %
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.
Factors that greatly influence appropriate load increases
Training status,
Volume-loads, &
Exercises (type & muscular involvement).
Relative load increases of _% to _% can be used in place of the absolute values to contend with the aforementioned factors that affect load increases.
2.5 to 10%
Single-Set Training may be appropriate for who
untrained individuals or during the 1st several months of training.
Volume assignments for power training are typically lower/higher than those for strength training to maximize the quality of exercise
lower
Increases in muscular size are associated with
higher training volumes & performing 3 or more exercises per muscle group.
Programs for muscular endurance involve
involve many repetitions (12 or more) per set, lighter loads, & fewer sets.
Programs for muscular endurance involve
involve many repetitions (12 or more) per set, lighter loads, & fewer sets.
The length of this rest period is dependent on the:
goal of training,
relative load lifted,
amount of muscle mass involved in each exercise, &
athlete’s training status.
The length of this rest period is dependent on the:
goal of training,
relative load lifted,
amount of muscle mass involved in each exercise, &
athlete’s training status.
rest period for strength and power
2 to 5 min
rest period for hyperthrophy
30s to 1.5 min
