Ch. 15 Resistance Training

Question 1

program design variables

Answer 1

needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, rest periods

Question 2

needs analysis

Answer 2

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

Question 3

movement analysis

Answer 3

body and limb movement patterns and muscular involvement

Question 4

physiological analysis

Answer 4

strength, power, hypertrophy, and muscular endurance priorities

Question 5

injury analysis

Answer 5

common sites for joint and muscle injury and causative factors

Question 6

training status

Answer 6

an athlete’s current condition or level of preparedness to begin a new or revised program

Question 7

training background

Answer 7

exercise history, training that occurred before he or she began a new or revised program

Question 8

exercise technique experience

Answer 8

the knowledge and skill to perform resistance training exercises properly

Question 9

exercise selection

Answer 9

involves choosing exercises for a resistance training program

Question 10

core exercises

Answer 10

recruit one or more large muscle areas (chest, shoulder, back, hip, or thigh)

Question 11

multijoint exercises

Answer 11

involve two or more primary joints

Question 12

assistance exercises

Answer 12

usually recruit smaller muscles areas

Question 13

single-joint exercises

Answer 13

involve only one primary joint

Question 14

structural exercise

Answer 14

a core exercise that emphasizes loading the spine directly or indirectly

Question 15

power exercise

Answer 15

a structural exercise that is performed very quickly or explosively

Question 16

specificity

Answer 16

specific adaption to imposed demands (SAID) principle,

Question 17

agonist

Answer 17

the muscle or muscle group actively causing the movement

Question 18

antagonist

Answer 18

the muscle or muscle group opposite the agonist

Question 19

muscle balance

Answer 19

the proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or muscle group

Question 20

training frequency

Answer 20

refers to the number of training sessions completed in a given time period

Question 21

split routine

Answer 21

where different muscles are trained on different days

Question 22

exercise order

Answer 22

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

Question 23

preexhaustion

Answer 23

a viable ordering method that purposely fatigues a large muscle group as a result of performance of a single0joint exercise prior to a multipoint exercise involving the same muscle

Question 24

circuit training

Answer 24

when exercises are performed with minimal rest periods (20-30 seconds)

Question 25

superset

Answer 25

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

Question 26

compound set

Answer 26

involves sequentially performing two different exercises for the same muscle group

Question 27

load

Answer 27

the amount of weight assigned to an exercise set

Question 28

mechanical work

Answer 28

the product of force and displacement

Question 29

load-volume or volume-load

Answer 29

highly related to mechanical work and the associated metabolic energy demands and physiological stress

Question 30

repetitions

Answer 30

the number of times an exercise is performed

Question 31

1-repetition maximum (1RM)

Answer 31

the greatest amount of weight that can lifted with proper technique for only one repetition

Question 32

progression

Answer 32

improvements over time

Question 33

2-for-2 rule

Answer 33

if an 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

Question 34

volume

Answer 34

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

Question 35

set

Answer 35

a group of repetitions sequentially performed before the athlete stops to rest

Question 36

rest period or interset rest

Answer 36

the time dedicated to recovery between sets and exercises