Workout Design

Question 1

what’s the purpose of exercise prescription?

Answer 1

• improvements needed (SAID)
• variable match needs
• smart progressions to ensure consistent improvement (overload principle)

Question 2

what’s the full term for SAID?

Answer 2

specific adaptation to imposed demands

Question 3

describe the overload principle

Answer 3

there must be a gradual and progressive process, too much overload can lead to injury and fatigue (cycle of increased load, then adaptation)

Question 4

what 5 main qualities do we need to work on?

Answer 4

strength, strength-speed, power, speed-strength, speed
*force-velocity curve

Question 5

what is the relationship between force/load and velocity?

Answer 5

as force/load decreases, velocity increases

Question 6

plyometrics falls under which quality?

Answer 6

speed-strength (between power and speed)

Question 7

sucessful training involves _

Answer 7

• needs analysis/goal setting
• optimal exercise prescription variables
• exercise coaching
• analysis of progress towards goals

Question 8

compare the difference between training and working out

Answer 8

training: activity used to prepare for something
- planned, progressive, specific, uses stats, focuses on weak points
working out: exercise done for it’s own sake
- for burning calories, sweating, etc., often varied, unplanned, and non-specific

Question 9

list the acute variables of programming

Answer 9

• muscle actions used
• resistance used
• volume (total number of sets and reps)
• exercises and workout structure (number of muscle groups trained)
• sequence of exercises
• rest intervals between sets
• repetition velocity
• training frequency - microcycle level