Resistance Training

Question 1

7 steps of program design

Answer 1

needs analysis (eval), exercise selection (plan of care), training frequency (plan of care), exercise order (1st treat), training load and reps, volume, rest periods

Question 2

Needs analysis: 2 components

Answer 2

Evaluation of sport, assessment of athlete

Question 3

Evaluation of sport: 3 components

Answer 3

1. movement analysis: body and limb movement patterns and limb muscular involvement 2. physiological analysis: strength, power, hypertrophy etc.. priorities 3. injury analysis: common sites of joint and muscular injury and causative factors

Question 4

Assessment of Athlete: 3 components

Answer 4

training status, physical testing and evaluation, and primary goal

Question 5

Training status evaluation: 3 components

Answer 5

type of training program, length of recent training programs, level of intensity involved of previous training (and degree of exercise technique

Question 6

Training frequency based on training status

Answer 6

Beginner - 2-3x per week Intermediate - 3-4x per week Advanced 4-7 per week

Question 7

Training frequency based on sport season

Answer 7

Off season - 4-6x per week Pre season - 3-4x per week In season - 1-3x per week Post season - 0-3x per week

Question 8

Exercise Order (joint, muscle group, pre-exhaustion)

Answer 8

1. Multi - joint before single joint 2. Large muscle groups before small muscle groups 3. pre-exhaustion - use a single joint exercise to fatigue a large muscle group prior to a multi joint exercise targeting the same muscle group.

Question 9

Super set, Compound set definitions Advantage

Answer 9

Super set - 2 sequentially performed exercises that stress 2 opposing muscle areas. (ex. push-pull exercises) Compound set - 2 sequentially performed different exercises that stress the same muscle group Advantage - time efficient, and purposefully more demanding

Question 10

Mechanical work

Answer 10

Force * displacement

Question 11

1RM testing - Warm up (4 steps)

Answer 11

Step 1 - light resistance 5-10 reps, followed by 1 min rest Step 2- estimate 3-5RM by adding 10-20 lbs for upper body (or 5-10% increase) or 30-40 lbs for lower body (10-20% increase), followed by a 2 min rest period Step 3- estimate a near maximal load (by adding 5-10% for upper body and 10-20% for lower body) that will allow for 2-3 reps followed by 2-4 min rest

Question 12

1RM testing

Answer 12

Step 1 - increase weight 5-10% for upper body and 10-20% for lower body. - if successful athlete is given another 2-4 min rest and step is repeated until failure (then follow below instructions) - if failed subtract 2.5-5% for upper body or 5-10% for lower body and repeat lift. Continue subtracting until 1RM is reached.

Question 13

Strength: %RM, reps, sets, rest period

Answer 13

>85% 1RM with <6 reps, 2-6 sets, 2-5 min rest

Question 14

Power: %RM, reps, sets, rest period (single effort and multiple effort)

Answer 14

Single: 80-90% with 1-2 reps, 3-5 sets, 2-5 min rest Multiple effort: 75-85% with 3-5 reps, 3-5 sets, 2-5 min rest

Question 15

Hypertrophy: %RM, reps, sets, rest period

Answer 15

67-85% RM with 6-12 reps, 3-6 sets, 30-90 sec rest

Question 16

Endurance: %RM, reps, sets, rest period

Answer 16

12 reps, 2-3 sets, < 30 sec rest

Question 17

2 by 2 rule

Answer 17

If an athlete can complete 2 or more reps of the assigned rep goal on their final set of an exercise for 2 straight training sessions then the exercise load should be increased next session.