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CSCS > Chapter 17: Program design for resistance training > Flashcards

Chapter 17: Program design for resistance training Flashcards

1
Q

resistance training program design variables(7)

A 
needs analysis
exercise selection
training frequency
exercise order
training load and repetitions
volume
rest periods
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2
Q

the method whereby and athlete is trained in a manner to produce a targeted adaptation or training outcome

A

specificity

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3
Q

SAID stands for

A

specific adaptation to imposed demands

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4
Q

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

A

overload

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5
Q

increasing the # of sessions per week, adding exercises or sets, emphasizing complex over simple exercises, decreasing RP length are additional examples of this

A

overload

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6
Q

a two stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete

A

needs analysis

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7
Q

first task of a needs analysis

A

determine the unique characteristics of the sport

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8
Q

body and limb movement patterns and muscular involvement

A

movement analysis

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9
Q

strength, power, hypertrophy, and muscular endurance priorities

A

physiological analysis

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10
Q

common sites for joint and muscle injury and causative factors

A

injury analysis

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11
Q

second task of a needs analysis

A

profile the athletes needs and goals by evaluating training(injury) status, testing, evaluating results, and determining the primary goal of training.

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12
Q

an athletes current condition or level of preparedness

A

training status

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13
Q

training that occurred before the athlete bagan a new or revised program

A

training background or exercise history

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14
Q

the knowledge and skill to perform resistance training exercises properly

A

exercise technique experience

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15
Q

resistance training goal of the off-season

A

hypertrophy and endurance early

strength and power late

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16
Q

resistance training goal of the preseason

A

sport and movement specific (type of focus depends on sport)

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17
Q

resistance training goal in season

A

maintenance of preseason training goal

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18
Q

reistance training goal of the post season

A

none specific

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19
Q

recruit one ore more large muscle areas

A

core exercises

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20
Q

involve two or more primary joints

A

multijoint exercises

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21
Q

these two types of exercise receive priority when selecting exercises for a program

A

core

multijoint

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22
Q

usually recruit smaller muscle area

A

assistance exercises

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23
Q

involve one primary joint

A

single-joint exercises

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24
Q

these two types of exercise are considered less important to improving sport performance

A

assistance

single-joint

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25
Q

these types of exercises are used commonly for injury prevention and rehabilitation

A

assistance

single-joint

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26
Q

a core exercise that emphasizes loading the spine directly or indirectly

A

structural exercise

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27
Q

a structural exercise that is performed very quickly or explosively

A

power exercise

28
Q

does not always mean equal strength, just a proper ratio of strength, power, or muscular endurance of one muscle or group pf muscles relative to another

A

muscle balance

29
Q

exercises that do no involve high muscular stress and high stress on the nervous system, but promote movement and restoration

A

recovery exercises

30
Q

number of training sessions completed in a given time period

A

training frequency

31
Q

frequency guidelines for a beginner

A

2-3/week

32
Q

frequency guidelines for intermediate

A

3-4/week

33
Q

frequency guidelines for advanced

A

4-7/week

34
Q

program in which different muscle groups are trained on different days

A

split routine

35
Q

frequency during off season

A

4-6/week

36
Q

frequency during preseason

A

3-4/week

37
Q

frequency during in-season

A

1-3

38
Q

frequency during post season (active rest)

A

0-3

39
Q

refers to the sequence of resistance exercises performed during one training session

A

exercise order

40
Q

if an upper and lower body alternated exercise order is used, and rest periods are short (20-30 seconds) this is called, also used in push-pull set ups

A

circuit training

41
Q

involves two sequentially performed exercises that stress two opposing muscles or muscle areas

A

super set

42
Q

involves sequentially performing two different exercises for the same muscle group

A

compound set

43
Q

the amount of weight assigned to an exercise, often characterized as the most critical aspect of a resistance training program

A

load

44
Q

the product of force and displacement

A

mechanical work

45
Q

weight units x #sets x #reps =

A

volume load

46
Q

various repetition and set schemes affect this for resistance exercise and indicate the quality of work performed

A

intensity

47
Q

RM for assistance exercises should be kept below this number to reduce isolative stress, and chance of injury

A

8

48
Q

ideal rep range to enhance strength

A

1-6RM, decreasing in effectiveness with more reps

49
Q

ideal rep range to enhance power

A

1-5RM, decreasing in effectiveness with more reps

50
Q

ideal rep range to enhance hypertrophy

A

6-12RM, with 13-16RM being less effective, and more or less than this range being ineffective

51
Q

ideal rep range to enhance endurance

A

13RM+, effectiveness increasing as rep count increases

52
Q

if the athlete can perform two or more repetitions over his or her assigned repetition goal for a given exercise in the last set in two consecutive workouts weight should be added to that exercise on the next training session

A

2-for-2 rule

53
Q

relates to the total amount of weight lifted in a training session

A

volume

54
Q

group of repetitions sequentially performed before the athlete stops to rest

A

set

55
Q

total number of repetitions performed during a workout session

A

repetition-volume

56
Q

number of sets to enhance strength (core)

A

2-6

57
Q

number of sets to enhance power (SE, ME)

A

3-5

58
Q

number of sets to enhance hypertrophy

A

3-6

59
Q

number of sets to enhance endurance

A

2-3

60
Q

number of sets to enhance strength for assistance exercises

A

1-3

61
Q

this is the greatest contributor to hypertrophy

A

volume

62
Q

rest period length for strength

A

2-5min

63
Q

rest period length for power

A

2-5min

64
Q

rest period length for hypertrophy

A

30-90s

65
Q

rest period length for endurance

A

less than or equal to 30s

CSCS (23 decks)

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