Strength Programming/Resistance Training Programming

Question 1

T or F:

Every type of athlete should use the same program design when training.

Answer 1

False

Question 2

T or F:

One of the most important aspects of program design is individualization.

Answer 2

True

Question 3

The 7 components of program design

Answer 3

Needs Analysis
Exercise Selection
Training Frequency
Exercise Order
Training Load & Repetitions
Volume
Rest Periods

Question 4

Evaluation of an athlete and the characteristics of their sport would be a part of which component of program design?

Answer 4

Needs Analysis

Question 5

T or F:

When performing a needs analysis, previous injuries are not a major concern.

Answer 5

False

Question 6

Exercises that use large muscle areas and involve 2 or more joints

Answer 6

Core exercises

Question 7

Exercises that use smaller muscles and involve only 1 joint

Answer 7

Assistance exercises

Question 8

T or F:

Ideally, core exercises will mimic similar movements involved in the athlete’s sport.

Answer 8

True

Question 9

T or F:

Core exercises have a lower risk of injury than assistance exercises.

Answer 9

False

Question 10

A type of exercise that involves muscular stabilization of posture while performing the movement (e.g. the squat)

Answer 10

Structural exercises

Question 11

A type of exercise that is “explosive” such as the Olympic lifts (the snatch, clean and jerk)

Answer 11

Power exercise

Question 12

T or F:
Power and structural exercises should typically be performed at the beginning of a training session, before performing assistance exercises.

Answer 12

True (multi-joint exercises should typically be performed before single-joint exercises)

Question 13

Which exercise would be most beneficial to an athlete that performs a large amount of ball dribbling and passing?
A. leg press
B. bicep curl
C. triceps pushdown
D. bent-over row

Answer 13

C. triceps pushdown

Question 14

Term referring to an appropriate ratio of strength, power, and endurance of the muscles around a joint

Answer 14

Muscle balance

Question 15

T or F:

A talented athlete with no resistance training experience can safely begin resistance training 3-4 days per week.

Answer 15

False

Question 16

T or F:

Even advanced athletes with extensive resistance training experience should never train more than 4 times per week.

Answer 16

False

Question 17

Ideal repetition range, number of sets, and rest periods for developing STRENGTH

Answer 17

3-5 RM / 2-6 sets / 2-5 min rest

Question 18

Ideal repetition range, number of sets, and rest periods for developing POWER

Answer 18

2-5 RM / 3-5 sets / 2-5 min rest

Question 19

Ideal repetition range, number of sets, and rest periods for developing HYPERTROPHY

Answer 19

7-12 RM / 3-6 sets / 30 sec – 1.5 min rest

Question 20

Ideal repetition range, number of sets, and rest periods for developing ENDURANCE

Answer 20

12-20 RM / 2-3 sets / < or equal to 30 sec rest