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EXCI 352 > Program design for resistance training > Flashcards

Program design for resistance training Flashcards

1
Q

Name the 3 principles of anaerobic exercise prescription

A

Specificity
Overload
Progression

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2
Q

Who suggested specificity principle?

A

DeLorme in 1945

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3
Q

Is used interchangeably with the acronym SAID

A

Specificity
Specific adaptation to imposed demands

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4
Q

Refers to assigning a workout or training regiment of greater intensity than the athlete is accustomed to

A

Overload principle

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5
Q

Name the 6 RT program design variables

A
  1. Needs analysis
  2. Exercise Selection
  3. Training frequency
  4. Exercise order
  5. Training load & repetitions
  6. Volume
  7. Rest periods
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6
Q

Parts of needs analysis

A
  1. Evaluation of the sport
  2. Assessment of the athlete
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7
Q

Parts of the evaluation of the sport in needs analysis

A

Movement analysis
Physiological analysis
Injury analysis

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8
Q

Parts of assessment of the athlete in needs analysis

A

Training status
Physical testing & evaluation
Primary resistance training goal

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9
Q

Parts of exercise selection (step 2)

A
  • Exercise type
  • Movement analysis of the sport
  • Exercise technique experience
  • Availability of RT equipment
  • Available training time per session
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10
Q

2 parts of exercise type

A

Core & assistance
Structural & power exercises

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11
Q

Which type of exercises are considered less important to improving sport performance?

A

Assistance exercises

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12
Q

Emphasizes loading the spine directly or indirectly

A

Structural exercises

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13
Q

Are structural exercises that are performed very quickly or explosively

A

Power exercises

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14
Q

2 parts of the movement analysis of the sport

A

Sport-Specific exercises
Muscle balance

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15
Q

Does muscle balance mean equal strength?

A

Not always, defined as a proper ratio of strength/power or endurance of related muscles

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16
Q

Muscle imbalances lead to? (2)

A

Increase the risk of injury
Need to be corrected

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17
Q

Muscle balance ratios AGO/ANTAGO - Hip extensors vs flexors

A

1:1

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18
Q

Muscle balance ratios AGO/ANTAGO - Elbow extensors vs flexors

A

1:!

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19
Q

Muscle balance ratios AGO/ANTAGO - Trunk extensors vs flexors

A

1:1

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20
Q

Muscle balance ratios AGO/ANTAGO - Ankle inverters vs everters

A

1:1

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21
Q

Muscle balance ratios AGO/ANTAGO - Shoulder flexors vs extensors

A

2:3

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22
Q

Muscle balance ratios AGO/ANTAGO - Knee extensors vs flexors

A

3:2

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23
Q

Muscle balance ratios AGO/ANTAGO - Shoulder internal vs external rotators

A

3:2

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24
Q

Muscle balance ratios AGO/ANTAGO - Ankle PF vs DF

A

3:1

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25
Q

Components of training frequency (step 3)

A

Training status
Sport Season
Training load
Exercise type
Other concurrent training

26
Q

General guideline for training status

A

Schedule training sessions so that there is at least 1 rest or recovery day - but not more than 3 - between sessions that stress the same muscle groups

27
Q

3 factors that may affect training frequency

A
  • Alternating lighter & heavier training days may increase training frequency
  • Upper-body muscles can recover more quickly from heavy-loading sessions than lower-body muscles
  • Recovery from single-joint exercises is faster than from multi-joint exercises
28
Q

Examples of other concurrent training (5)

A

Sprinting
Agility
Speed-endurance
Plyometrics
Sport skill practice

29
Q

Define pre-exhaustion training technique

A

A “reverse” exercise arrangement where the athlete purposely fatigues a large muscle group as a result of single-joint exercise prior to a multi-joint exercise involving the same muscle

30
Q

Difference between superset and compound set

A

Superset = 2 exo (antagonist vs agonist)
Compound set = 2 exo for same muscle group

31
Q

3 techniques for 1RM

A
  • Testing the 1RM
  • Estimating a 1RM using table or prediction equations
  • Multiple-RM testing based on goal repetitions
32
Q

Mechanical work formula

A

Mechanical work = force x displacement
= volume-load x distance

33
Q

What is the volume-load (VL) or Load-volume (LV)?

A

is = total # sets x # reps/set x weight lifted/rep

34
Q

Is a practical measure for the quantity of work performed in resistance training (concentric work)

A

Volume-load (VL) or LV

35
Q

What component of RT does not affect the calculation of VL?

A

Not affected by the rep ? set scheme of RT (ex: 15 sets of 1 rep vs 3 sets of 5 reps)

36
Q

What is repetition-volume (RV)?

A

is the total # of reps performed during a workout session
is proportional to time

37
Q

What is mechanical or metabolic power?

A

True intensity value for resistance exercise
Is affected by the rep & set scheme of the RT

38
Q

What is the formula for training intensity?

A

Training intensity = VL/RV

39
Q

What is the other method used to measure the intensity of a training session?

A

Exercise density

40
Q

What is the formula for exercise density?

A

Exercise density = Total VL / Total rest between sets

41
Q

What is often characterized as the most critical aspect of a resistance training program?

A

Load

42
Q

%1RM-Repetition tables weaknesses

A
  • Assumption that a linear relationship exists between the loads lifted & the reps performed
  • Resistance-trained athletes may be able to exceed the prediction especially in lower-body core exercises
43
Q

The most accurate relationship between %ages of the 1RM & the maximum reps possible is for what type of load?

A

Loads higher than 75%
Loads for less than 10 reps

44
Q

Repetition maximum continuum based on goal - strength or power

A

Use relatively heavy loads

45
Q

Repetition maximum continuum based on goal - hypertrophy

A

Use moderate loads

46
Q

Repetition maximum continuum based on goal - muscular endurance

A

Use light loads

47
Q

Assigning percentages of the 1RM for power training - maximal power

A

Is produced at intermediate velocities with the lifting of light to moderate (not maximal) load

48
Q

Assigning percentages of the 1RM for power training - power exercises

A

Not maximally loaded at any repetition scheme - otherwise technique will lack

49
Q

Assigning percentages of the 1RM for power training - For power training

A

The most effective & practical application is to assign loads about 75-90% of the 1RM
- 5 reps or fewer should be performed

50
Q

What can be seen in the power/velocity curve diagram?

A

See slide 78

51
Q

What is the 2-for-2 rule?

A
  • A conservative method that can be used to increase an athlete’s training loads
  • If the athlete can perform 2 or more reps over in last set for 2 consecutive workouts = weight should be added in next training session
52
Q

3 factors that greatly influence appropriate load increases:

A
  • training status
  • volume-loads
  • exercises (type & muscular involvement)
53
Q

3 components of volume (step 6)

A
  • Multiple versus single sets
  • Training status
  • Primary resistance training goal
54
Q

Total amount of weight lifted in a training session

A

Volume

55
Q

Single-set training

A

May be appropriate for untrained individuals or during the 1st several months of training

56
Q

Multiple-set training

A

Higher volumes are necessary to promote further gains in strength, especially for intermediate & advanced RT athletes

57
Q

The length of the rest period is dependent on: (4)

A
  • goal of training
  • relative load lifted
  • amount of muscle mass involved in each exercise
  • athlete’s training status
58
Q

Common guidelines for rest periods in strength and power

A

2 to 5 minutes

59
Q

Common guidelines for rest periods in hypertrophy

A

30 seconds to 1min30

60
Q

Common guidelines for rest periods in muscular endurance

A

Less than or equal to 30 seconds

EXCI 352 (14 decks)

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