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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
6. volume
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


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


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


the spine is considered?

a primary or single joint exercise


ab crunch and back extension are what type of exercise?

single joint


Structural 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 ?

power exercise


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
Intermediate 3-4
advanced 4-7


RT frquency guildlines season time

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


exercise order

a sequence of resistance exercises performed during one training session


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

power exercises


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)


athlete profil elements

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