Chapter 17: Program Design for Resistance Training Flashcards

(35 cards)

1
Q

What are the steps to designing a resistance training program?

A

1: Needs analysis and assessment of sport and ind
2: Exercise selection
3: Training Frequency
4: Exercise order
5: Training load and repetitions
6: Volume

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2
Q

Step 1: Needs analysis and assessment of SPORT
-Requirements and characteristics of the sport

A

Movement analysis: body and limb movement patterns and muscular involvement

Physiological analysis: strength, power, hypertrophy, and muscular endurance , priorities ex) pacer test

injury analysis: common sites for joint and muscle injury and causative factors

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3
Q

Step 1: Needs analysis and assessment of IND
-primary goals, medical condition, physical capability

A

-type of training program

-length and intensity of recent regular participation in previous training programs

-degree of exercise technique experience

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4
Q

what is the primary resistance training goal?

A

to improve strength, power, hypertrophy, or muscular endurance

  • (focus on one training outcome per session- usually first hypertrophy snd then strength (force) and then acceleration (power)
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5
Q

Why do we use physical testing and evauluation?

A

to find where we need to challenge them

-the tests should relate to the sport (use results of movement analysis to select tests) and post-testing compare results with normative or descriptive data to detect strengths and weaknesses

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6
Q

Resistance training status: Beginner/untrained

A

current program: not training or just begun
training age: less than 2 months
training stress: none or low
technique/experience/skill: none or minimal

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7
Q

Resistance training status: Intermediate (Moderately trained)

A

current program: currently training
training age: 2-6 months
training stress: medium
technique/experience/skill: basic

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8
Q

Resistance training status: Advanced ( well trained)

A

current program: currently training
training age: greater than one year
training stress: high
technique/experience/skill: high

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9
Q

General Training Priorities by Sport Season: Off Season

A

sport practice: low
resistance training: high
Resistance training goal: hypertrophy and muscular endurance (initially) and strength and power (later)

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10
Q

General Training Priorities by Sport Season: preseason

A

sport practice: medium
resistance training: medium
Resistance training goal: sport and movement specific (maintain strength and increase power) or muscular endurance (depends on sport)

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11
Q

General Training Priorities by Sport Season: in season

A

sport practice: high
resistance training: low
Resistance training goal: not specific (May include activities other than sport skill or resistance training)

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12
Q

Step 2: Exercise selection (exercise type- core exercises)

A

Recruit one or more large muscle areas, involve two or more primary joints, receive priority because direct application to sport or activity (lumbo-pelvic-hip common)

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13
Q

Step 2: Exercise selection (exercise type- assistance exercises)

A

recruit smaller muscle areas, involve one primary joint, less important to increase sport performance (ex: hamstring curl or leg extension) CAN ADD CORE TO THIS ONE GET NEURAL CONTROL

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14
Q

Step 2: Exercise selection (exercise type- structural exercises)

A

Emphasize loading the spine (Overhead to bring center of mass up) directly or indirectly ex) farmers carry

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15
Q

Step 2: Exercise selection (exercise type- power exercises)

A

structural exercise performed quickly and explosively

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16
Q

Step 2: Movement Analysis of Sport- Sport specific exercise

A

the more similar the training activity (direction and speed of weight) is to the actual sport movement, the increased likelihood that there will be a positive transfer to that sport)

AKA: specificity or specific adaptation to imposed demands (SAID)

17
Q

Step 2: Movement Analysis of Sport- Muscle Balance

A

increase this to prevent postural issues and pain, do 5-10% on the other side if you fully work another

-Agonist: the muscle or group actively causing the movement

-Antagonist: the sometimes passive muscle or group located on the opposite side of the limb, exercises to promote recovery along with working it, (if you want to promote recovery do strength, not power, so do high muscular stress on NS to promote movement, restoration, mobility)

18
Q

Step 2: Movement Analysis of Sport- Exercise technique experience

A

don’t assume the athlete will perform the exercise right, if doubt, have them demonstrate and then correct if needed

19
Q

Step 2: Movement Analysis of Sport- Availability of equipment and training time

A

prioritize time- efficient and limited equipment needed exercises if needed

20
Q

Step 3: Training Frequency general guidelines for different levels

A

Beginner: 1-2x week
intermediate: 3-4x weel
advanced: 4-7x week

21
Q

Step 3: Training Frequency- Training Status

A

affects the number of rest days needed between sessions, recommend 3 workouts per week

-can combat this is advanced athletes by doing a split routine where you can go 2 days in a row but use different muscle groups

22
Q

Step 3: Training Frequency- Sport Season

A

seasonal demands of the sport may limit time available for resistance training (cut down on times but increase intensity to load NS)

-off season: 4-6
-preseason: 3-4
-in season: 1-3
post season: 0-3

23
Q

Step 3: Training Frequency-Training Load and Exercise Type

A

Athletes who train with maximum or near maximum loads require more recovery time in between sessions

24
Q

Step 3: Training Frequency-Other Training

A

Training frequency influenced by overall amount of physical stress (other aerobic or anaerobic training sport skill practice, physically demanding occupations)

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Step 4: Exercise Order
1: power (anything where you need to move fast) 2: non-power core 3: assistance SEE WORD DOC FOR EXERCISE ORDER Power * Snatch * Power Clean * Hang Clean * Push Press and Push Jerk Non-Power Core * Front Squat * Back Squat * Deadlift * Step-Up * Forward Step Lunge * Stiff-Leg Deadlift * Good Morning Assistance - Multi-Joint Lower Extremity PRESS * Hack Squat PRESS * Hip Sled PRESS * Horizontal Leg Press (Machine) PRESS Upper Extremity PRESS * Flat Barbell Bench Press PRESS * Incline Barbell Bench Press PRESS * Flat Dumbbell Bench Press PRESS * Incline Dumbbell Bench Press PRESS * Flat Bench Press (Smith Machine) PRESS * Vertical Chest Press (Machine) PRESS * Shoulder Press (Machine) PRESS * Seated Barbell Shoulder Press PRESS * Seated Dumbbell Shoulder Press PRESS PULL * Assisted Dip (Machine) PULL * Lat Pulldown (Machine) PULL * Bent-Over Row PULL * One-Arm Dumbbell Row PULL * Low-Pulley Seated Row (Machine) PULL * Seated Row (Machine) PULL * Upright Row PULL Assistance - Single-Joint Lower Extremity PRESS * Seated Calf (Heel) Raise PRESS * Standing Calf (Heel) Raise PRESS PULL * Leg (Knee) Extension (Machine) PULL * Lying Leg (Knee) Curl (Machine) PULL * Seated Leg (Knee) Curl (Machine) PULL Upper Extremity PRESS * Pec Deck (Machine) PRESS * Flat Dumbbell Fly PRESS * Incline Dumbbell Fly PRESS * Barbell Pullover PRESS * Lying Barbell Triceps Extension PRESS * Seated Overhead Barbell Triceps Extension PRESS * Triceps Pushdown (Machine) PRESS * Wrist Curl PRESS PULL * Barbell Biceps Curl PULL * Dumbbell Biceps Curl PULL * Hammer Curl PULL * Low-Pulley Biceps Curl (Machine) PULL * Biceps Curl (Machine) PULL * Wrist Extension PULL Abdomen * Bent-Knee Sit-Up * Abdominal Crunch
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Step 4: Exercise Order (other)
Alternate upper and lower body: if do with no break that's circut training *work to rest ratio -1:12-20: CP, 1:5-8: glycolytic, 1:1-4: aerobic Alternate push and pull: consider vertical and horizontal for each supersets and compound sets: supersets are 2 sequentially performed exercises that stress two opposing muscles or muscle areas and compound sets involve sequentially performing 2 differing direction exercises for the same muscle group
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Step 5: Training Load and Repetitions Terminology- Mechanical Work
force (in each muscle, tendon, ligament) x displacement *force increases with weight and outside load of weight or faster movement
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Step 5: Training Load and Repetitions Terminology- Mechanical Work (Quantify and Qualify)
quantify: total load qualify: direction push/pull load
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Step 5: Training Load and Repetitions Terminology- Volume Load
weight units (load) x reps x sets (practical measure for quantity of work performed in resistance training) *the arrangements of the reps and sets affects the intensity value, a measure of the quality of work performed
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Step 5: Training Load and Repetitions Terminology- Relationship between load and reps
heavier load, lower number of reps that can be performed
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Step 5: Training Load and Repetitions Terminology- Load
% of a 1-rep max IRM or as a rep max (RM), baseline tests -the amount of weight assigned to exercise set, most critical aspect of resistance training program (lb or kg)
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Step 5: Training Load and Repetitions Terminology- 1 rep max (1RM)
greatest amount of weight that can be lifted with proper tecjnique for only one rep
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Step 5: Training Load and Repetitions Terminology- RM rep max
most wight lifted for a specific number of reps *Give and take depending on the day *choose the weight you think you can lift 3-8x and try to find 1RM or estimated
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Step 5: Training Load and Repetitions Terminology- RM table
% of 1RM and reps allowed 100%- 1 rep STRENGTH 95%- 2 reps STRENGTH 93%- 3 reps STRENGTH 90%- 4 reps STRENGTH 87%- 5 reps STRENGTH 85%- 6 reps STRENGTH 83%- 7 reps STRENGTH 80%- 8 reps HYPERTROPHY 77%- 9 reps HYPERTROPHY 75%- 10 reps HYPERTROPHY (DELORME) 70%- 11 reps HYPERTROPHY 67%- 12 reps ENDURANCE 65%- 15-20 reps ENDURANCE
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