Training Variables Flashcards
name the 7 components that go into a program
1) needs analysis
2) training focus/frequency
3) exercise selection
4) exerciseorder
5) training load and repetitions
6) volume
7) rest periods
list the components of a needs analysis
1) sport background
2) social/environmental
3) physical/injuries
4) physiological
5) time-motion analysis / kinetic analysis
6) psychological
*evidence based research (a lot of this should be backed up but ok if some common sense)
list the components of sport analysis
- what is the sport (level of competition, team vs individual, position)
- competition schedule (on/off season)
- equipment
- field of play (size, surface, indoor/outdoor)
- sport culture/routines
list the components of athlete analysis
- body composition (height, weight)
- competitive level
- training age (goes hand in hand w competition level)
- injury history (rate, common injury types, mechanism, type, time)
list the components of time motion analysis
- physiological
> energy system utilization (aerobic vs anaerobic)
> work to rest ratios
> heart rate zone - biomechanical
>sprinting, jumping, throwing
> volume and intensities
list the components of training focus/adaptations
1) mobility (ex. active/passive) (low level = cooldown, high level = seperate mobility day)
2) conditioning (fitness level)
3) resistance training (strength/capacity)
4) power (rate of force development)
5) movement (SAQ speed agility quickness)
*for someone who’s more advanced, each day might be focused on each one of these
list the components of training frequency
1) training age (3-5 day training days)
2) sport season (in vs off season)
3) workload (social, life, school, sport)
4) goals
what are the frequency guidelines/recommended sessions per week for beginner, intermediate, advanced training status
beginner: 2-3
intermediate: 3-4
advanced: 4-7
list the exercise order
primary exercises>secondary exercises>auxillary exercises>remedial exercises
describe primary exercises
multi joint, free weight, and preferable multi-plane movements
- high intensity for each muscle group
- highest demand on the body and nervous system
(ex. BB back squat and BB bench press)
describe secondary exercises
- slighly lower demand on the body and central nervous system
- otherwise same as primary exercises
(ex. goblet squat/DB bench press)
describe auxillary exercises
- very broad category
- isolation movements or machines
- considerably less weight than exercises in teh first 2 categories
- far less demand on the nervous system
(SB hamstring curls, DB pec fly)
describe remedial exercises
- movements, mostly isolation, to correct problems suchas muscle imbalances or very specific weak points
- rotator cuff, balance, proprioception drills also fall into this category
(ie. band shoulder ext rotation, wall angels, 7 way hips)
describe the order of exercises in a total body workout
1) perform large muscle group exercises before small muscle group exercises
2) perform multiple-joint exercises before single-joint exercises
3) training for power: total body exercises (from most complex to least complex) before basic exercises (ie. hang power clean before BB split squat)
4) for total body workouts: rotate upper and lower body exercises or opposing (agonist/antagonist) exercises
list the exercise categories
- squat pattern
- hinge pattern
- upper body horizontal push
- upper body vertical pull
- upper body vertical push
- upper body horizontal pull
list some examples for primary and secondary squat pattern
primary: BB or TB squat, split squat, lunge, step up
secondary: DB exercises same as above, lateral (frontal plane), cross over (transverse plane)
list some examples for auxillary and remedial squat pattern exercises
auxillary: leg extension, hamstring curls
remedial: activation exercises, terminal knee extensions, variations of ham curls/leg extensions
list some examples for primary and secondary hinge pattern
primary: BB or TB deadlift, RDL, glute bridge, glute/ham
secondary: DB exercises same as above, single leg RDL, SL glute bridge, nordic drops
list some examples for auxillary and remedial hinge pattern exercises
auxillary: cable hip work, glute bridge variations
remedial: bodyweight hip bridges/exercises, band stability work
list some examples for primary and secondary upper body horizontal push
primary: BB bench press variations
secondary: DB bench press variations, plate-loaded push-ups
list some examples for auxillary and remedial upper body horizontal push exercises
auxillary: single-arm presses, push-up variations
remedial: scapular stability exercises, rotator cuff work
list some examples for primary and secondary upper body vertical pull
primary: pull ups, chin-ups
secondary: assisted pull up or chin up
list some examples for auxillary and remedial upper body vertical pull exercises
auxillary: cable/band pulldown variations
remedial: scapular stability exercises, rotator cuff work
list some examples for primary and secondary upper body vertical push
primary: military press, push press
secondary: DB press variations, landmine press variations
list some examples for auxillary and remedial upper body vertical push exercises
auxillary: DB shoulder raises
remedial: scapular stability exercises, rotator cuff work
list some examples for primary and secondary upper body horizontal pull
primary: BB BO Row, prone row, seated row
secondary: TRX rows, horizontal row, DB/Cable row variations
list some examples for auxillary and remedial upper body horizontal pull exercises
auxillary: single arm rows, reverse flys
remedial: scapular stability exercises, rotator cuff work
list the recommended goal reps/sets for training goal (strength, power, hypertrophy, endurance)
strength - less than or equal to 6 reps, 2-6 sets
power - (single effort event = 1-2 reps, 3-5 sets), (multiple effort event = 3-5 reps, 3-5 sets)
hypertrophy - 6-12 reps, 3-6 sets
muscular endurance - greater or equal to 12 reps, 2-3 sets
list the % 1rm that corresponds with intensity classifications
1) very light effort
2) light effort
3) moderate effort
1) <30
2) 30-49
3) 50-69
list the % 1rm that corresponds with intensity classifications
4) hard effort
5) very hard effort
6) maximal effort
4) 70-84
5) >84
6) 100
descripe the RPE scale 1 rating
very light activity
- anything other than sleeping, watching tv, riding car etc.
describe rpe scale 2-3 rating
light activity
- feels like you can maintain for hours, easy to breathe and carry conversation
describe rpe scale 4-6 rating
moderate activity
- feels like you can exercise for hours
- breathing heavily, can hold short conversation
describe rpe rating of 7-8
vigorous activity
- on the verge of becoming uncomfortable
- short of breath, can’t speak a sentence
describe rpe rating of 9
very hard activity
- very difficult to maintain exercise intensity
- can barely breathe and speak a single word
describe rpe rating of 10
max effort activity
- fells almost impossible to keep going
- completely out of breath, unable to talk
describe the %1rm and velosity ranges in starting strength
0-25ish% 1rm
>1,3 m/s
describe the %1rm and velosity ranges in speed/strength
25ish-45ish%
1.3-1m/s
describe the %1rm and velosity ranges in strength/speed
45ish-65ish%
1-0.75 m/s
describe the %1rm and velosity ranges in accelerative strength
65ish-80%
0.75-0.5 m/s
describe the %1rm and velosity ranges in absolute strength
80-100%
<0.5 m/s
list the recommended load % 1rm for strength, power (single and multiple-effort event), hypertrophy, strength-endurance (muscular endurance)
strength: >85 % 1rm
power single-effort event: 80-90 %1rm
power multiple-effort event: 75-85 % 1rm
hypertrophy: 67-85 %1rm
strength-endurance (muscular endurance): <67 %1rm
list the rest period length for different training goals
strength: 2-5 min
power: 2-5 min
hypertrophy: 30s to 1.5 min
muscular endurance: less than or equal to 30s
how much % atp gets replenished in
1) 30 seconds
2) 1 minute
3) 90 seconds
30 seconds: 50%
1 minute: 75 %
90 seconds: 87%
how much % atp gets replenished in
1) 2 minutes
2) 2.5 mins
3) 3 mins
2 minutes: 93%
2.5 mins: 97%
3 mins: 98.50%
list the 5 primary energy systems
atp-pc
atp-pc and fast glycolysis
fast glycolysis
fast glycolysis & oxidative
oxidative (aerobic)
for the ATP-PC energy system, list
1) intensity of drill
2) duration of drill
3) work: rest ratios
90-100%
0-6 sec
1:12-1:20
for the ATP-PC and fast glycolysis energy system, list
1) intensity of drill
2) duration of drill
3) work: rest ratios
75-90%, 6-30 sec, 1:3 to 1:5
for the fast glycolysis energy system, list
1) intensity of drill
2) duration of drill
3) work: rest ratios
30-75%
30 sec-2 min
1:3 to 1:4`
for the fast glycolysis & oxidative energy system, list
1) intensity of drill
2) duration of drill
3) work: rest ratios
30-75%
2-3 min
1:3 to 1:4`
for the oxidative energy system, list
1) intensity of drill
2) duration of drill
3) work: rest ratios
20-30%
>3min
1:1 to 1:3
