Chapter 17 Flashcards
(25 cards)
What is the first step in program design?
Needs analysis.
What are the components of a needs analysis?
Evaluation of the sport and assessment of the athlete.
What are core exercises?
Multi-joint movements that load the spine and are sport-specific.
What are assistance exercises?
Single-joint exercises that target specific muscles.
What is training frequency?
Number of training sessions per week.
How does training status affect frequency?
Novices may train 2–3 times/week; advanced athletes may train more often.
What is exercise order?
The sequence of resistance exercises within a session.
What is a common order for exercises?
Power → core → assistance.
What is the purpose of alternating upper and lower body exercises?
To maximize recovery and efficiency.
What is a superset?
Two exercises performed back-to-back for opposing muscle groups.
What is a compound set?
Two exercises for the same muscle group performed back-to-back.
What is training load?
The amount of weight lifted.
What is 1RM?
The maximum load an individual can lift once.
What is training volume?
Total amount of weight lifted in a session (sets × reps × load).
How do training goals affect reps and load?
Strength: low reps, high load; Hypertrophy: moderate reps and load; Endurance: high reps, low load.
What is rest period length for strength training?
2–5 minutes.
What is rest period for hypertrophy?
30 seconds to 1.5 minutes.
What is rest period for muscular endurance?
≤30 seconds.
How should load be progressed?
Gradual increases based on performance and adaptation.
What is volume-load?
Reps × sets × weight — an estimate of training stress.
How should training be modified during in-season?
Maintain strength and power with reduced volume.
What is the 2-for-2 rule?
If an athlete can perform 2 extra reps for 2 sessions, increase the load.
How can repetition maximums guide training?
They help estimate load when 1RM is not tested.
What is specificity?
Training should mimic the movement patterns and energy systems of the sport.
