Ch 17: Resistance Training Exercise Programming Flashcards
2-for-2 Rule
If athlete is able to do 2 or more reps in the last set of 2 consecutive workouts increase weight
Assistance Exercises
Focus on recruiting smaller muscles, use one primary joint, and are less important for sport performance
Compound Sets
2 exercises completed back to back that focus on the same muscle group
Core Exercises
Focused on recruiting large muscle groups, use 2 or more primary joints, and receive priority due to their relevance to sport
Load
The amount of weight assigned and is often seen as the most critical aspect of a resistance training program
Mechanical Work
Force x Displacement
Recovery Exercises
Focus on not placing additional stress on the body while removing metabolic waste and by-products
Repetition-Volume
Total number of reps in a session
SAID Principle
Specific Adaptations to Impose Demands
Structured exercises
Load the spine directly or indirectly
Superset
2 exercises performed back to back that focus on opposing muscle groups
Volume-Load
Sets x reps x weight
Directly related to mechanical work and associated metabolic demands and stress
Program Design Steps
- Needs Analysis
- Exercises Selection
- Training Frequency
- Exercise Order
- Training Load and Reps
- Volume
- Rest
What does the needs analysis consist of?
Evaluation of the sport : injuries, movement, physiological
Assessment of athlete: testing, training history, injury history
Proper structure of exercise selection?
Power, Core, then assistance
