Flashcards in Chapter 15 Deck (50)
what are the 3 foundational principles that always apply to program design?
specificity, overload, and progression
the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome. (chest=bench press)
specific adaptation to imposed demands: the type of demand placed on the body dictates the type of adaptation that will occur
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
assigning a workout or training regime of greater intensity than the athlete is accustomed to in order to make improvements in performance
based on the athletes training status, training should continue to produce high levels of performance
Steps of making a resisitance training program
1. needs analysis
2. exercis selection
3. training frequency
4. exercise order
5. training load and repetitions
7. rest periods
needs analysis for RT
evaluation of the requirements and characteristics of the sport and an assessment of the athlete
what is the first task in the needs analysis for RT?
to determine the unique characteristics of the sport?
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
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
what is included in a training status?
evaluation by a sports medicine professional,
training background should examine?
type of resistance training, length of recent participation, level of intensity and degree of exercise technique experience
Phase 2 exercise selection: what are the types of exercises?
core and assistance exercises
structural and power 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
recruit smaller muscle areas (arm, abs, calf, neck)
involve only 1 joint and are considered less important also known as single joint exercises
the spine is considered?
a primary or single joint exercise
ab crunch and back extension are what type of exercise?
a cor exercise that emphasizes loading the spine directly or indirectly such as back squat or power clean
a structural exercise involves?
musculare stabilization of posture during performance of the lifting movement
A structural exercise that is performed very quickly or explosively is considred a ?
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
what exercise should be chossen for a jumper
power clean, push jerk or back squat
resistance training frequency guildines skill level
beginner 2-3 sessions/week
RT frquency guildlines season time
off season 4-6/week
pre season 3-4
in season 1-3
post season (rest) 0-3
a sequence of resistance exercises performed during one training session
what type of exercise should be performed 1st during RT/
what is an appropriate exercise order?
power, other core, assistance exercise
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)