Chapter 17 (Pages 441-467) Flashcards
(13 cards)
What are the 7 steps of resistance training program design?
Needs Analysis, Exercise Selection, Training Frequency, Exercise Order, Training Load & Reps, Volume, Rest Periods (NETETVR)
New Exercise Take Effort Time Volume Recovery.
What is the 2-for-2 rule in load progression?
If an athlete performs 2+ extra reps for a given exercise in the last set of 2 consecutive workouts, increase the weight next session
What is the goal-specific training load and reps for strength?
≥85% 1RM, ≤6 reps
What is the goal-specific training load and reps for hypertrophy?
67–85% 1RM, 6–12 reps
What is the goal-specific training load and reps for muscular endurance?
≤67% 1RM, ≥12 reps
What is a core exercise?
An exercise that recruits one or more large muscle areas, involves two or more primary joints, and is prioritized due to application to sport
What is a structural exercise?
A core exercise that loads the spine directly or indirectly (e.g., back squat)
What is training frequency based on?
Training status, sport season, load and type of exercises, and recovery needs
What is a split routine?
Training different muscle groups on different days (e.g., upper/lower body split)
How is exercise order typically structured?
Power → Core → Assistance exercises
What is the difference between multiple-set and single-set training?
Single-set training is often used for beginners; multiple sets are more effective for strength and hypertrophy in trained individuals.
What are assistance exercises primarily used for?
Targeting smaller muscle groups, injury prevention, and muscular balance (e.g., bicep curls, triceps extensions).
Why should power exercises be performed first in a workout?
They require the highest level of skill, speed, and neural involvement, which is best preserved when the athlete is not fatigued.
