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CSCS > Chapter 17: Program Design for Resistance Training > Flashcards

Chapter 17: Program Design for Resistance Training Flashcards

1
Q

what are the 7 program design variables?

A

needs analysis
exercise selection
frequency
exercise order
load and repetitions
volume
rest periods

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2
Q

what three principles should be incorporated in resistance training programs for athletic populations?

A

specificity
overload
progression

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3
Q

athletes training in a specific manner to produce a specific adaptation or training outcome

A

specificity

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4
Q

how can specificity be incorporated into a resistance training program for athletes?

A

specific muscles, movement patters, muscle actions, and energy systems involved in the sport

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5
Q

what does the SAID principle stand for?

A

specific adaptation to imposed demands

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6
Q

principle that states the type of demand placed on the body dictates the type of adaptation that will occur

A

SAID principle

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7
Q

training at a greater intensity than the athlete is accustomed to

A

overload

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8
Q

what are some ways to overload?

A

increase loads or reps
add exercises
simple to complex
decrease rest periods
add variables

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9
Q

training program intensity becomes progressively greater to continue producing higher levels of performance

A

progression

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10
Q

two stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete

A

needs analysis

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11
Q

athletic programs should be periodized to move from _______ to _______

A

general to specific

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12
Q

what are the 4 variables of a physiological analysis?

A

strength
power
hypertrophy
muscular endurance

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13
Q

what two things does a needs analysis assess?

A

the athlete and their sport

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14
Q

current condition or level of preparedness of the athlete

A

training status

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15
Q

what is determined after the needs analysis is complete?

A

the athlete’s specific needs for their sport and the primary goal for their specific training program

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16
Q

how many training goals should an athlete focus on per season?

A

one

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17
Q

what are core exercises?

A

multijoint exercises that recruit large muscle group(s) and have direct application to the sport of the athlete

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18
Q

what are assistance exercises?

A

single joint exercises that recruit smaller muscle areas and are considered less important to improving sport performance

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19
Q

why are assistance exercises commonly used for injury prevention and rehab?

A

because they isolate a specific muscle or muscle group

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20
Q

exercises that load the spine directly or indirectly, requiring muscular stabilization of posture during performance of the lifting movement

A

structural exercises

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21
Q

a structural exercises that is performed very quickly or explosively

A

power exercise

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22
Q

true or false: muscle balance includes equal strength

A

false

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23
Q

what are recovery exercises?

A

exercises that do not place high stress on muscular and nervous systems in order to promote movement and restoration

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24
Q

number of training sessions completed in a given period of time

A

training frequency

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25
Q

what is the general recommendation for training frequency for athletes to allow sufficient recovery between sessions?

A

3x/week

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26
Q

what is the general recommendation for rest days between strength days?

A

0-2 rest days (no more than 3)

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27
Q

how many sessions per week is recommended for an athlete that has a beginner training status?

A

2-3

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28
Q

how many sessions per week is recommended for an athlete that has a intermediate training status?

A

3-4

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29
Q

how many sessions per week is recommended for an athlete that has a advanced training status?

A

4-7

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30
Q

how many sessions per week is recommended for an athlete during the off season?

A

4-6

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31
Q

how many sessions per week is recommended for an athlete during the pre season?

A

3-4

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32
Q

how many sessions per week is recommended for an athlete when in season?

A

1-3

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33
Q

how many sessions per week is recommended for an athlete during the post season?

A

0-3 (active rest)

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34
Q

max to near max loads will require _____ recovery times

A

longer

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35
Q

heavy upper body training may require _____ recovery than heavy lower body training

A

less

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36
Q

single joint exercise are _____ taxing than multi joint exercises

A

less

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37
Q

sequence of resistance exercises performed during one training session

A

exercise order

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38
Q

what is the most common exercise order?

A

power > core lifts > assistance lifts

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39
Q

what is circuit training?

A

performing the exercises with minimal rest periods

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40
Q

with exercise order, why do power lifts need to be performed first?

A

power lifts require the highest level of skill/concentration and most affected by fatigue

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41
Q

what are two ways to “alternate” exercise order?

A

upper body/lower body
push/pull

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42
Q

two exercises performed in an alternating fashion that stresses opposing muscles or muscle areas

A

superset

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43
Q

sequentially performing two different exercises for the same muscle group

A

compound set

44
Q

compound sets are generally performed for what training goal?

A

muscle hypertrophy/fatigue

45
Q

amount of weight assigned to an exercise set

A

load

46
Q

what is often characterized as the most critical aspect of a resistance training program?

A

load

47
Q

force x displacement =

A

mechanical work

48
Q

what is the volume-load?

A

total work done

49
Q

what is the repetition-volume?

A

volume of each rep

50
Q

volume load / rep volume =

A

average weight lifted per rep per workout session

51
Q

reps and loads are ________ related, meaning when one goes up the other has to go down

A

inversely

52
Q

what is the goal rep method?

A

matching the RM testing to the rep range that will be trained in the training program

53
Q

power exercises should be limited to ___RM or less for RM testing

A

5 reps or less

54
Q

how much weight should be added to the bar when performing upper body 1RM testing?

A

10-20 pounds or 5-10%

55
Q

how much weight should be added to the bar when performing lower body 1RM testing?

A

30-40 pounds or 10-20%

56
Q

to increase strength, the athlete needs to handle loads of at least ____% of the 1RM for up to ___ reps/set

A

85%
6 reps/set

57
Q

what is the recommended sets, reps, and load (%1RM) to train strength?

A

2-6 sets of 6 reps or less at 85%+ load

58
Q

what is the recommended sets, reps, and load (%1RM) to train single effort power?

A

3-5 sets of 1-2 reps at 80-90% load

59
Q

what is the recommended sets, reps, and load (%1RM) to train multiple effort power?

A

3-5 sets of 3-5 reps at 75-85% load

60
Q

what is the recommended sets, reps, and load (%1RM) to train for hypertrophy?

A

3-6 sets of 6-12 reps at 67-85% load

61
Q

what is the recommended sets, reps, and load (%1RM) to train for muscular endurance?

A

2-3 sets of 12+ reps at 67% or less load

62
Q

true or false: certain RM emphasize a specific outcome but training benefits are blended at any given RM

A

true

63
Q

what load percentage has been shown to create peak power?

A

0-30%

64
Q

________ power is achieved with moderate loads and intermediate velocities

A

maximal

65
Q

what is the 2-for-2 rule?

A

if the athlete can perform two or more reps over the rep goal in the last set in two consecutive workouts, weight should be added to that exercise next session

66
Q

total amount of weight lifted in a training session

A

volume

67
Q

what is the estimated load increase for a weaker athlete training upper body?

A

2.5-5 pounds

68
Q

what is the estimated load increase for a weaker athlete training lower body?

A

5-10 pounds

69
Q

what is the estimated load increase for a stronger athlete training upper body?

A

5-10+ pounds

70
Q

what is the estimated load increase for a weaker athlete training lower body?

A

10-15+ pounds

71
Q

what is the rule of thumb for quantity of load increases for heavier and lighter lifts?

A

greater load increases for heavier lifts
smaller load increases for lighter lifts

72
Q

what is the relative load increase percentage range that can be used instead of the absolute values?

A

2.5-10%

73
Q

what is the rep-volume?

A

reps per workout

74
Q

volume-load =

A

(sets x reps) x load

75
Q

volume load x concentric displacement =

A

concentric work

76
Q

higher volumes are necessary for further gains in _______, especially for intermediate and advanced resistance trained athletes

A

strength

77
Q

how long should the rest period be between sets of strength training?

A

2-5 minutes

78
Q

how long should the rest period be between sets of power training (single and multiple effort events)?

A

2-5 minutes

79
Q

how long should the rest period be between sets of hypertrophy training?

A

30 seconds to 1.5 minutes

80
Q

how long should the rest period be between sets of strength training?

A

30 seconds or less

81
Q

what is the resistance training goal for an athlete during the off season?

A

hypertrophy and muscular endurance initially then strength/power later on

82
Q

what is the resistance training goal for an athlete during the pre season?

A

sport specific movements (strength, power, or muscular endurance depending on the sport)

83
Q

what is the resistance training goal for an athlete when in season?

A

maintenance of preseason training goal

84
Q

what is the resistance training goal for an athlete during the post season?

A

varies (possibly active recovery)

85
Q

how much sport practice vs resistance training is done in the off season?

A

low sport practice
high resistance training

86
Q

how much sport practice vs resistance training is done in the pre season?

A

equal amounts

87
Q

how much sport practice vs resistance training when in season?

A

high sport practice
low resistance training

88
Q

how much sport practice vs resistance training is done in the post season?

A

varies for both

89
Q

muscular hypertrophy is associated with _____ training volumes and performing __ or more exercises per muscle group

A

higher, 3 or more

90
Q

muscular endurance is associated with _____ training volumes and performance of ___ or more reps per set and fewer sets

A

lighter, 12 or more

91
Q

when testing a preseason athlete’s front squat with 80% 1RM, approximately how many repetitions would you expect the athlete to perform?

A

8 reps

92
Q

what is the most appropriate intensity to assign an athlete performing 3 sets of 6 repetitions of trap bar deadlift in the middle of a basic strength block of training?

A

82% 1RM (hypertrophy)

93
Q

number of repetitions allowed for 100% 1RM

A

1

94
Q

number of repetitions allowed for 95% 1RM

A

2

95
Q

number of repetitions allowed for 93% 1RM

A

3

96
Q

number of repetitions allowed for 90% 1RM

A

4

97
Q

number of repetitions allowed for 87% 1RM

A

5

98
Q

number of repetitions allowed for 85% 1RM

A

6

99
Q

number of repetitions allowed for 83% 1RM

A

7

100
Q

number of repetitions allowed for 80% 1RM

A

8

101
Q

number of repetitions allowed for 77% 1RM

A

9

102
Q

number of repetitions allowed for 75% 1RM

A

10

103
Q

number of repetitions allowed for 70% 1RM

A

11

104
Q

number of repetitions allowed for 67% 1RM

A

12

105
Q

number of repetitions allowed for 65% 1RM

A

15

CSCS (24 decks)

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