Flashcards in Chapter 17- Program Design For Resistance Training Deck (67):
The basketball coach says his starting center needs to jump higher. In addition to beginning a plyo program, which of the following resistance training exercises are MOST specific to this goal?
A. Power clean
B. Leg curl
C. Front squat
D. Calf raise
Power clean and front squat
The soccer team is transitioning from off season to preseason training. How should the team's resistance training frequency be altered?
A. Increase the frequency to improve muscular endurance
B. Decrease frequency to allow increased sport skill practice
C. Do not change frequency and add plyo
B decrease frequency to allow increased sport skill practice
Which of the following volumes has the potential to increase muscular strength the MOST?
A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 reps per exercise, which of the following rest periods lengths will MAXIMIZE her goal?
A. 3 minutes
B. 1.5 minutes
C. 45 seconds
D. 30 seconds
D. 30 seconds
Resistance training programs for athletic populations require attention to the principles of Specificity, overload, and progression. One of the basic concepts to incorporate in all training programs is ___
The term, suggested by DeLorme in 1945 refers to the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome?
With resistance training, specificity refers to muscles involved, movement pattern no nature of muscle action
Specificity = SAID (specific adaptation to imposed demands)
___ refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.
Without the stimulus of overload, even a well designed program greatly limits an athlete's ability to make improvements.
Increasing the days or sets
The intent is to stress the body at a higher level than it is used to. When the overload principle is properly applied, overtraining is avoided and the desired training adaptation will occur.
If a training program is to continue producing higher levels of performance, the intensity of the training must become progressively greater.
Progression when properly applied promotes long term training benefits
Resistance training program design variables:
1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and reps
7. Rest periods
The strength and conditioning professionals initial task is to perform a _____ _____, a two stage process that includes an evaluation of the requirements and characteristic of the sport and a assessment of the athlete.
The first task is needs analysis is to determine the unique characteristic of sport, bio mechanical profile, common injury sites
- body and limb movement patterns and muscular involvement (Movement analysis)
-Strength, power, hypertrophy, and muscular endurance priorities (physiological analysis)
-common sites for joint and muscle injury and causative factors (injury analysis)
Resistance training program design:
4. Muscular endurance
The second task is to ___ the athletes needs and goals by evaluating training and injury status with test
An athlete's current condition or level of preparedness to begin a new or revised program _____ ____ is an important consideration in the design of training programs
It's important to get the athletes training background, and exercise history to understand the athletes capabilities.
- type of training program
-level of intensity involved in previous
-drgree of exercise technique experience (the knowledge and skill to perform resistance training exercises properly
Physical testing and evaluation:
Major upper body exercises: Bench press/ shoulder press
Exercises mimic jumping (power clean, squat, leg press)
After testing is completed, the results should be compared with normative or descriptive data to determine athletes strengths and weaknesses.
The athletes test results, the movement and physiological analysis of the sport and the priorities of the athletes sport season determine the primary goal or outcome for the resistance training program.
Typically the goal is to improve strength, power, hypertrophy, or muscular endurance
____ ____ involves choosing exercises for a resistance training program.
Sport practice: LOW
Resistance training: HIGH
Resistance training goal: Hypertrophy and musclylar endurance
SPort practice: MEDIUM
Resistance training: MEDIUM
Resistance training goal: Sport and movement specific
SPort Practice: HIGH
Resistance training: LOW
Resistance training goal: Maintnence of pre season
SPort practice: variable
RESISTANCE training: variable
Not specific resistance training goal
Exercise can be classified as either core or assistance based on the size of the muscle areas involved and their level of contribution to a particular sport area.
_____ exercises recruit one or more large muscle areas ( chest, shoulder, back, hip, or thigh), involve two or more primary joints (multi joint exercises) and receive priority when one is selecting exercises because of their direct application to sport.
___ exercises usually recruit smaller areas (upper arm, abdominal muscles, lower leg) involve only one primary joint (single joint exercises) and are considered less important to improving sport performance.
A common application of assistance exercises is for injury prevention and ______, as these exercises often isolate a specific muscle or muscle group
A core exercise that emphasizes loading the spine directly ( Back squat) or indirectly (power clean) can be further described as a ____ exercise.
Structural exercises involve muscular stabilization. A structural exercise that is performed very quickly or explosive is considered a ___ exercise.
A specificity concept also called the specific adaptation to impose demands (SAID) principle.
The primary muscles involved in jumping for basketball are the hip and knee extensions. An athlete can exercise these muscles by performing the leg press or back squat. But which is more preferable? Because the jumping is performed from an erecting position and weight bearing, the _____ _____ is more relevant to jumping.
The muscle or muscle group that is actively causing the movement
The sometimes passive muscle or muscle group located on the opposite Side of the limb
Muscle balance does not always mean equal srength, just proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or group.
Ball dribbling/ passing
Bench press, DB press, tricep push down, reverse hammer curl
Hip adduction, single leg squat, forward step lunge, leg extension, leg raise
Free style swimming
Pullups, lateral shoulder raise, forward lunge, upright row, barbell pullover
Snatch, power clean, push jerk
Snatch, front squat, forward lunge, step up, leg extension
Training ___ refers to the number of training sessions completed Ina given time period
The athletes level of preparedness for training which was determined during the needs analysis, is an influential factor in determining frequency because it affects the number of rest days needed between sessions.
Beginner should train ___ sessions week
Intermediate should train ___ sessions a week
Advanced should train ___ sessions a week?
Intermediate or advanced athletes can augment their training by using a _____ routine in which different muscle groups on different days
Off season training: 4-6 sessions
Pre season training: 3-4
In season training : 1-3
Post season: 0-3
Exercise frequency is also influenced by the overall amount of physical stress.
_____ order refers to a sequence of resistance exercises performed during one training session
Power, core, assistance
Multi joint exercises then single joint exercises
Large muscle groups then small muscle groups
The reason for exercise order is important. Athletes who become fatigued are prone to using poor form and higher risk for injury.
If exercises are performed with minimal rest periods (20-30 seconds) this method is also referred to as ___ training. A method to improve cardio endurance.
ANother method of improving recovery and recruitment between exercises is to alternate push/pull exercise. This method ensures that the same muscle group will not be used in two exercises reducing fatigue
A ___ involves two sequentially performed exercises that stress two opposing muscles or muscle areas.
(Ex/ 10 reps of barbell bicep curl then 10 tricep push down)
A ____ set involves sequentially performing two different exercises for the same muscle group.
____ most simply refers to the amount of weight assigned to an exercise set and is often characterized as the most CRITICAL aspect of a resistance training program.
_____ work can be defined as the product of FORCE and DISPLACEMENT (sometimes referred to as distance)
____ ____ may be a better term than load, this quantity is highly related to mechanical work
____ is the greatest amount of weight that can be lifted with proper technique for only one rep
100% RM- 1rep
Percent 1 RM and reps
To gather information needed to assign a training load, the strength and conditioning professional has the option to determine?
-actual 1 RM
-estimated 1 RM (10RM)
- multiple RM based on the umber of reps planned for that exercise
To assign training loads based on a percentage of the 1 RM, the professional must determine the athletes ___
Goal rep: <6
Goal rep: 1-2, 3-5
___ refers to the total amount of weight lifted in a training session, and a ___ is a group reps sequentially performed before the athlete stops to rest
Reps and sets
Training may enhance an athlete's ability to exercise with less rest, but athletes who seek to perform maximal or near max reps with a heavy load usually need long rest periods, especially for lower body.
Athletes who are interested in gaining muscular size often use a short to moderate interest rest period.