Chapter 17- Program Design For Resistance Training

Question 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

Answer 1

Power clean and front squat

Question 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

Answer 2

B decrease frequency to allow increased sport skill practice

Question 3

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

Answer 3

A. 5x5

Question 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

Answer 4

D. 30 seconds

Question 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 ___

Answer 5

Specificity

Question 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?

Answer 6

Specificity

Question 7

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

Answer 7

Specificity = SAID (specific adaptation to imposed demands)

Question 8

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

Answer 8

Overload

Question 9

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

Answer 9

Increasing the days or sets

Question 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.

Answer 10

True

Question 11

If a training program is to continue producing higher levels of performance, the intensity of the training must become progressively greater.

Answer 11

Progression when properly applied promotes long term training benefits

Question 12

Resistance training program design variables:

Answer 12

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

Question 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.

Answer 13

Needs analysis

Question 14

The first task is needs analysis is to determine the unique characteristic of sport, bio mechanical profile, common injury sites

Answer 14

• 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)

Question 15

Resistance training program design:

1. STrengt
2. Power
3. Hypertrophy
4. Muscular endurance

Answer 15

True

Question 16

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

Answer 16

Profile

Question 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
.

Answer 17

Training status

Question 18

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

Answer 18

• 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

Question 19

Physical testing and evaluation:

Major upper body exercises: Bench press/ shoulder press

Exercises mimic jumping (power clean, squat, leg press)

Answer 19

After testing is completed, the results should be compared with normative or descriptive data to determine athletes strengths and weaknesses.

Question 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.

Answer 20

Typically the goal is to improve strength, power, hypertrophy, or muscular endurance

Question 21

____ ____ involves choosing exercises for a resistance training program.

Answer 21

Exercise selection

Question 22

Off season

Sport practice: LOW

Resistance training: HIGH

Resistance training goal: Hypertrophy and musclylar endurance

Answer 22

General training

Question 23

Pre season

SPort practice: MEDIUM

Resistance training: MEDIUM

Resistance training goal: Sport and movement specific

Answer 23

True

Question 24

In Season

SPort Practice: HIGH

Resistance training: LOW

Resistance training goal: Maintnence of pre season

Answer 24

True

Question 25

Post season: SPort practice: variable RESISTANCE training: variable Not specific resistance training goal

Answer 25

True

Question 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.

Answer 26

True

Question 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.

Answer 27

CORE exercises

Question 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.

Answer 28

Assistance exercises

Question 29

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

Answer 29

Rehabilitation

Question 30

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

Answer 30

Structural

Question 31

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

Answer 31

Power

Question 32

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

Answer 32

True

Question 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.

Answer 33

Back squat

Question 34

The muscle or muscle group that is actively causing the movement

Answer 34

Agonist

Question 35

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

Answer 35

Antagonist

Question 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.

Answer 36

True

Question 37

Ball dribbling/ passing

Answer 37

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

Question 38

Ball kicking

Answer 38

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

Question 39

Free style swimming

Answer 39

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

Question 40

Vertical jumping

Answer 40

Snatch, power clean, push jerk

Question 41

Running

Answer 41

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

Question 42

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

Answer 42

Frequency

Question 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.

Answer 43

Training status

Question 44

Beginner should train ___ sessions week

Answer 44

2-3

Question 45

Intermediate should train ___ sessions a week

Answer 45

3-4

Question 46

Advanced should train ___ sessions a week?

Answer 46

4-7

Question 47

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

Answer 47

Split

Question 48

Off season training: 4-6 sessions Pre season training: 3-4 In season training : 1-3 Post season: 0-3

Answer 48

Exercise frequency is also influenced by the overall amount of physical stress.

Question 49

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

Answer 49

Exercise order

Question 50

Exercise order:

Answer 50

Power, core, assistance Multi joint exercises then single joint exercises Large muscle groups then small muscle groups

Question 51

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

Answer 51

True

Question 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.

Answer 52

Circuit training

Question 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

Answer 53

Push/ PUll

Question 54

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

Answer 54

Superset | Ex/ 10 reps of barbell bicep curl then 10 tricep push down

Question 55

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

Answer 55

Compound

Question 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.

Answer 56

LOAD

Question 57

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

Answer 57

Mechanical

Question 58

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

Answer 58

Volume load

Question 59

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

Answer 59

1RM

Question 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 ```

Answer 60

Percent 1 RM and reps

Question 61

To gather information needed to assign a training load, the strength and conditioning professional has the option to determine?

Answer 61

- actual 1 RM - estimated 1 RM (10RM) - multiple RM based on the umber of reps planned for that exercise

Question 62

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

Answer 62

1RM

Question 63

Training goals: STrength: Load: >85% Goal rep: <6 Power: Load:75-90% Goal rep: 1-2, 3-5

Answer 63

Hypertrophy: Load: 67-85% Reps: 6-12 Muscular endurance: Load: <67% Reps: >12

Question 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

Answer 64

Volume | Set

Question 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

Answer 65

Reps and sets

Question 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.

Answer 66

Athletes who are interested in gaining muscular size often use a short to moderate interest rest period.

Question 67

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

Answer 67

Rest time