Chapter 17- Program Design For Resistance Training Flashcards Preview

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Flashcards in Chapter 17- Program Design For Resistance Training Deck (67):
1

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

2

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

3

Which of the following volumes has the potential to increase muscular strength the MOST?
A. 5x5
B. 1x5
C. 5x15
D. 1x15

A. 5x5

4

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

5

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 ___

Specificity

6

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?

Specificity

7

With resistance training, specificity refers to muscles involved, movement pattern no nature of muscle action

Specificity = SAID (specific adaptation to imposed demands)

8

___ refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.

Overload

9

Without the stimulus of overload, even a well designed program greatly limits an athlete's ability to make improvements.

Increasing the days or sets

10

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.

True

11

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

12

Resistance training program design variables:

1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and reps
6. Volume
7. Rest periods

13

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.

Needs analysis

14

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)

15

Resistance training program design:
1. STrengt
2. Power
3. Hypertrophy
4. Muscular endurance

True

16

The second task is to ___ the athletes needs and goals by evaluating training and injury status with test

Profile

17

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
.

Training status

18

It's important to get the athletes training background, and exercise history to understand the athletes capabilities.

- type of training program
-length
-level of intensity involved in previous
-drgree of exercise technique experience (the knowledge and skill to perform resistance training exercises properly

19

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.

20

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

21

____ ____ involves choosing exercises for a resistance training program.

Exercise selection

22

Off season

Sport practice: LOW

Resistance training: HIGH

Resistance training goal: Hypertrophy and musclylar endurance

General training

23

Pre season

SPort practice: MEDIUM

Resistance training: MEDIUM

Resistance training goal: Sport and movement specific

True

24

In Season

SPort Practice: HIGH

Resistance training: LOW

Resistance training goal: Maintnence of pre season

True

25

Post season:

SPort practice: variable

RESISTANCE training: variable

Not specific resistance training goal

True

26

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.

True

27

_____ 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.

CORE exercises

28

___ 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.

Assistance exercises

29

A common application of assistance exercises is for injury prevention and ______, as these exercises often isolate a specific muscle or muscle group

Rehabilitation

30

A core exercise that emphasizes loading the spine directly ( Back squat) or indirectly (power clean) can be further described as a ____ exercise.

Structural

31

Structural exercises involve muscular stabilization. A structural exercise that is performed very quickly or explosive is considered a ___ exercise.

Power

32

A specificity concept also called the specific adaptation to impose demands (SAID) principle.

True

33

Example:
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.

Back squat

34

The muscle or muscle group that is actively causing the movement

Agonist

35

The sometimes passive muscle or muscle group located on the opposite Side of the limb

Antagonist

36

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.

True

37

Ball dribbling/ passing

Bench press, DB press, tricep push down, reverse hammer curl

38

Ball kicking

Hip adduction, single leg squat, forward step lunge, leg extension, leg raise

39

Free style swimming

Pullups, lateral shoulder raise, forward lunge, upright row, barbell pullover

40

Vertical jumping

Snatch, power clean, push jerk

41

Running

Snatch, front squat, forward lunge, step up, leg extension

42

Training ___ refers to the number of training sessions completed Ina given time period

Frequency

43

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.

Training status

44

Beginner should train ___ sessions week

2-3

45

Intermediate should train ___ sessions a week

3-4

46

Advanced should train ___ sessions a week?

4-7

47

Intermediate or advanced athletes can augment their training by using a _____ routine in which different muscle groups on different days

Split

48

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.

49

_____ order refers to a sequence of resistance exercises performed during one training session

Exercise order

50

Exercise order:

Power, core, assistance

Multi joint exercises then single joint exercises

Large muscle groups then small muscle groups

51

The reason for exercise order is important. Athletes who become fatigued are prone to using poor form and higher risk for injury.

True

52

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.

Circuit training

53

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

Push/ PUll

54

A ___ involves two sequentially performed exercises that stress two opposing muscles or muscle areas.

Superset

(Ex/ 10 reps of barbell bicep curl then 10 tricep push down)

55

A ____ set involves sequentially performing two different exercises for the same muscle group.

Compound

56

____ 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.

LOAD

57

_____ work can be defined as the product of FORCE and DISPLACEMENT (sometimes referred to as distance)

Mechanical

58

____ ____ may be a better term than load, this quantity is highly related to mechanical work

Volume load

59

____ is the greatest amount of weight that can be lifted with proper technique for only one rep

1RM

60

100% RM- 1rep
95%-2
93%-3
90%-4
87%-5
85%-6
83%-7
80%-8
77%-9
75%-10
70%-11
67%-12
65%-15

Percent 1 RM and reps

61

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

62

To assign training loads based on a percentage of the 1 RM, the professional must determine the athletes ___

1RM

63

Training goals:

STrength:
Load: >85%
Goal rep: <6

Power:
Load:75-90%
Goal rep: 1-2, 3-5

Hypertrophy:
Load: 67-85%
Reps: 6-12

Muscular endurance:
Load: <67%
Reps: >12

64

___ 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

Volume
Set

65

Strength:
Goals-<6
Sets-2-6

Power:
Goals Reps-1-2
Sets: 3-5

Hypertrophy:
Reps: 6-12
Sets: 3-6

Muscular endurance:
Reps: >12
Sets: 2-3

Reps and sets

66

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.

67

Strength: 2-5 min rest
Power: 2-5 min
Hypertrophy: 30 s to 1.5 min
Muscular endurance: <30 s

Rest time