Chapter 17: Resistance Training Flashcards
What are the three essential principles of a resistance training program?
Specificity, overload, progression
What are 3 essential components of a needs analysis of a sport?
Movement analysis: body and limb movement patterns and muscular involvement
Physiological analysis: strength, power, hypertrophy, muscular endurance, CV endurance, speed, agility, flexibility requirements
Injury analysis: common sites and muscle injury and causative factors
What are the four potential goals of a resistance training program?
Strength, power, hypertrophy, muscular endurance
What are general training priorities for a sport in the off-season, preseason, in-season, and post-season (active rest)?
Off-season: initially hypertrophy and muscular endurance, strength and power later
Preseason: sport and movement specific (strength, power, or musc endurance)
In-season: maintenance
Postseason: nonspecific
What are the categories or resistance exercise type?
Core: multi-joint
1. Structural: loading spine directly
2. Power: performed quickly or
explosively
Assistance: single joint
How do you prescribe movement-related resistance training exercises?
Focus on the main muscle groups and body positions of sport’s requirements, then add resistance.
What are three common ways to split weight routines?
Lower/Upper
Lower/Chest&Tris/Back&Bis
Lower/chest&back/shoulders&arms
What is ideal resistance training frequency based on athletes experience and season?
Beginner: 2-3x/week
Intermediate: 3-4x/week
Advanced: 4-6 in offseason, 3-4 in preseason, 1-3 in-season, 0-3 postseason/active rest
What are four common methods of organizing exercises during a training session?
- Power, other core, then assistance
- Alternating upper and lower
- Alternating push and pull
- Pairing into Supersets (work agonist then antagonist) and compound sets (work agonist with two exercises)
What is the general %1RM-rep relationship?
1 RM = 1 rep
90% 1RM = 4 reps
80% 1RM= 8 reps
75% 1RM= 10 reps
67% 1RM = 12 reps
What is the 1RM testing protocol?
- Light resistance warm up (5-10 reps)
- 1 min rest
- Warm up load (3-5 reps) - 5-10% inc for upper body or 10-20% for lower
- 2 min rest
- Increase load again (same as step 3) for 1 rep
- 2-4 min rest
- Repeat step 5 - if successful, keep repeated step 5-6. If not, decrease load by 1/2 of last increase and retry.
List the goal repetitions, sets and load of core exercises for the four main goals of a resistance training program.
Strength: 85% 1RM, 1-6 reps, 2-6 sets
Hypertrophy: 67-85% 1RM, 8-12 reps, 3-6 sets
Muscular endurance: 1-67% 1RM, 12+ reps, 2-3
Power: 80-90% 1RM, 1-2 reps for single effort or 75-85% 1RM, 3-5 reps for multiple effort; 3-5 sets
At what load is peak power reached?
Body weight to 30% 1RM
How and why should load be varied?
To reduce dangers of overtraining, lift 1“heavy” day per week, other days at 80% and/or 90% of heavy day without increasing reps. Leave some in the tank on those days.
If training with a split routine, can have one heavy day each for upper and lower.
How do you safely progress load?
2 for 2 rule: if athletes can go 2 reps above goal for 2 consecutive sessions, increase load.
Increase by 2.5-10% with each increase.
