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Flashcards in Chapter 15 Deck (50):
1

what are the 3 foundational principles that always apply to program design?

specificity, overload, and progression

2

Specificity

the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome. (chest=bench press)

3

SAID

specific adaptation to imposed demands: the type of demand placed on the body dictates the type of adaptation that will occur

4

A high jumper performs depth jumps as part of a plyometrc exercis program, why would they experience an imporvement in performance?

the force production and muscular recruitment at the ankle, knee, and hip are similar to those with the high jump

5

overload

assigning a workout or training regime of greater intensity than the athlete is accustomed to in order to make improvements in performance

6

progression

based on the athletes training status, training should continue to produce high levels of performance

7

Steps of making a resisitance training program

1. needs analysis
2. exercis selection
3. training frequency
4. exercise order
5. training load and repetitions
6. volume
7. rest periods

8

needs analysis for RT

evaluation of the requirements and characteristics of the sport and an assessment of the athlete

9

what is the first task in the needs analysis for RT?

to determine the unique characteristics of the sport?

10

What should you take into consideration when doing the first take in a needs analysis for RT?

1. movement analysis: body and limb movement patterns
2. physiological analysis
3. injuries analysis

11

What is the second task of the need analysis for RT?

to profile the athletes needs and goals by evaluating training and injury status, find the primary goal of training. should be indiviualized

12

what is included in a training status?

evaluation by a sports medicine professional,

13

training background should examine?

type of resistance training, length of recent participation, level of intensity and degree of exercise technique experience

14

Phase 2 exercise selection: what are the types of exercises?

core and assistance exercises
structural and power exercises

15

core exercises

recruit one or more large muscle areas (chest, shoudler, back) and 2 or more primary joints and recievve priority when one is selecting exercises because of thier direct application to the sport also known as multijoint exercises

16

assistance exercises

recruit smaller muscle areas (arm, abs, calf, neck)
involve only 1 joint and are considered less important also known as single joint exercises

17

the spine is considered?

a primary or single joint exercise

18

ab crunch and back extension are what type of exercise?

single joint

19

Structural exercise

a cor exercise that emphasizes loading the spine directly or indirectly such as back squat or power clean

20

a structural exercise involves?

musculare stabilization of posture during performance of the lifting movement

21

A structural exercise that is performed very quickly or explosively is considred a ?

power exercise

22

the SAID explains?

the more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport

23

what exercise should be chossen for a jumper

power clean, push jerk or back squat

24

resistance training frequency guildines skill level

beginner 2-3 sessions/week
Intermediate 3-4
advanced 4-7

25

RT frquency guildlines season time

off season 4-6/week
pre season 3-4
in season 1-3
post season (rest) 0-3

26

exercise order

a sequence of resistance exercises performed during one training session

27

what type of exercise should be performed 1st during RT/

power exercises

28

what is an appropriate exercise order?

power, other core, assistance exercise

29

1 RM test protocol upper body weight

warm up: 5-10 light reps
1 minute break
warm up: 3-5 medium reps
2 min break
warm-up near maxmal load 2-3 reps
2-4 min rest
load increase 10-20lbs
attempt a 1 RM
If susccess 2-4 rest and load more if fail 2-4 rest and decrease 5-10lbs (ubw)

30

athlete profil elements

1. training and injury statur
2. variety of test
3. evaluate results
4. determine primary goal of training

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training status elements

evaluation by sports med on injuries that might be a factor, training background, exercise history

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training background elements

typ, length, level of intensity, technique

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what should you consider for training frequency

training status, sport season, exercise loads, types, other concurrent training activities

34

volume

the total amount of weight lifted in a training session

35

set

a group of reps performed beefore the athlete stops to rest

36

rep-volume

the total number of reps performed during a workout session

37

load-volume

the total number of sets multiplied by the number of reps per set then multiplied by the weight lifted per repetition

38

load volume for 2 sets of 10 reps with 50 lbs

2 x 10 x 50 or 1000 lbs

39

goal: strength training reps and set

reps: greater than or equal to 6
sets 2-6

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goal: power training reps and sets

reps: single-effort 1-2 multiple-effort 3-5
sets: 3-5

41

goal hypertrophy reps and sets

reps: 6-12
sets: 3-6

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goal muscular endurence reps and sets

reps: less than or equal to 12
sets: 2-3

43

goal strength rest period

2-5 minutes

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goal power rest period

2-5 minutes

45

goal hypertrophy rest period

30 seconds to 1.5 minutes

46

goal muscular endurance reps and sets

greater than or equal to 30 seconds

47

overall numbers for strength RT

85+ 1RM
1-6 reps
2-6 sets
2-5 min rest

48

overall numbers for power RT

75-90% 1RM
1-5 reps
3-4 sets
2-5 min rest

49

overall numbers for hypertrophy RT

67-85% 1RM
6-12 reps
3-6 sets
30-90 sec rest

50

overall numbers for muscular endurance RT

<30 sec rest