putting it all together

Question 1

choosing exercises for a resistance training program requires knowing (4)

Answer 1

1. movement and muscular requirements of the sport
2. athletes exercise technique experience
3. equipment available
4. amt of training time available

Question 2

core/multi joint exercises
recruit ____
involve ____
receive ____

Answer 2

one or more lg muscle areas
two or more joints
priority bc of their direct application

Question 3

assistance exercises/single joint
recruit ____
involve ___-
considered less important to _____

Answer 3

smaller muscle areas
one joint
improve sport performance

Question 4

structural exercises

Answer 4

emphasize loading the spine directly or indirectly
back squat, clean

Question 5

power exercises

Answer 5

structural exercises performed quick or explosively

Question 6

the more similar training activity is to the actual sport movement, the greater the likelihood that there will be

Answer 6

a positive transfer to that sport

Question 7

SAID principle

Answer 7

sport specific exercises

Question 8

SAID principle is an extension of

Answer 8

wolffs law

Question 9

ball dribbling and passing related exercises (5)

Answer 9

close grip bench press, DB press, tricep push down, reverse and hammer curl

Question 10

ball kicking related exercises (5)

Answer 10

hip ab/adduction, SL squat, forward lunge, leg ext, leg raise

Question 11

freestyle swimming related exercises (6)

Answer 11

pull up, lateral shoulder raise, forward lunge, upright row, barbell pullover, SL squat

Question 12

vertical jumping related exercises (6)

Answer 12

snatch, power clean, push her, back squat, front squat, calf raise

Question 13

racket stroke related exercises (5)

Answer 13

dumbbell fly, lunge, lateral raise, wrist curl, wrist extension

Question 14

running related exercises (8)

Answer 14

snatch, clean, front squat, forward step lunge, step up, leg extension, leg curl, dorsiflexion

Question 15

throwing, pitching related exercises (5)

Answer 15

lunge, SL squat, barbell pullover, OH tricep ext, shoulder IR/ER

Question 16

agonist

Answer 16

muscle/group actively causing the movement

Question 17

antagonist

Answer 17

passive muscle/opposite of active mucle

Question 18

exercises to promote recovery do not involve

Answer 18

high muscular stress or high NS stress

Question 19

end of session recovery exercise examples

Answer 19

foam roll, massage, compression

Question 20

what is prioritized when training session time is limited

Answer 20

time-efficient exercises

Question 21

exercise order

Answer 21

sequence of resistance exercises performed during one training session

Question 22

what should be performed first in a training session

Answer 22

power exercises (multi jt)

Question 23

superset

Answer 23

two sequential exercises that stress two opposing muscles or muscle areas

Question 24

compound set

Answer 24

sequential exercises for same muscle group

Question 25

application of the overload principle

Answer 25

manipulate intensity, volume

Question 26

exercise progression

Answer 26

the amount of external resistance applied to the muscle is incrementally and progressively increased

Question 27

estimated load increase of smaller, weaker, less trained, upper body

Answer 27

2.5-5lb

Question 28

estimated load increase of smaller, weaker, less trained, lower body

Answer 28

5-10lb

Question 29

estimated load increase of larger, stronger, more trained, upper body

Answer 29

5-10+ lb

Question 30

estimated load increase of larger, stronger, more trained, lower body

Answer 30

10-15lb

Question 31

2 for 2 rule

Answer 31

increases an athlete’s training load
if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added

Question 32

reversibility principle

Answer 32

adaptive changes in the body’s systems in response to a resistance exercise program are transient unless training induced improvements are regularly used for functional activities or unless and individual participates in a maintenance program of resistance training

Question 33

detraining begins how long after the cessation of resistance exercises

Answer 33

1-2 weeks

Question 34

soreness rule:
no pain or soreness

Answer 34

proceed to warm up, keep or advance exercises

Question 35

soreness rule:
pain/soreness

Answer 35

proceed to warm up

Question 36

soreness rule:
pain/soreness with increased swelling or altered function

Answer 36

reassess
passive care

Question 37

soreness during warmup that continues, action?

Answer 37

two days off, drop down one setp

Question 38

soreness during warm up that goes away, action?

Answer 38

stay at that step

Question 39

soreness during warm up that goes away, but redevelops, action?

Answer 39

2 days off, drop down one step

Question 40

soreness the next day, action?

Answer 40

take day off, do not progress

Question 41

no soreness, action?

Answer 41

progress