Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

pan2 > PPT 1 - Program Design for Resistance Training (Ch17) > Flashcards

PPT 1 - Program Design for Resistance Training (Ch17) Flashcards

1
Q

What is specificity/SAID?

A

refers to the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is overload?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Progression promotes (long-term/short-term) training benefits.

A

long-term

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the 7 steps to a resistance training program design?

A

1) Needs Analysis
2) Exercise Selection
3) Training Frequency
4) Exercise Order
5) Training Load & Repetitions
6) Volume
7) Rest Periods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What kind of exercise types are under “exercise selection” of the training program?

A

core and assistance exercises

structural and power exercises

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Core exercises recruit ____ or more large muscle areas.

A

1

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Core exercises involve ____ or more primary joints.

A

2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Which is more important: core or assistance exercises?

A

core

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What kind of muscle areas does the assistance exercises recruit?

A

smaller muscle areas

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

How many joints are involved in assistance exercises?

A

1 primary joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are structural exercises?

A

emphasize loading the spine directly orindirectly.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are power exercises?

A

are structural exercises that are performed very quickly or explosively.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is muscle balance?

A

Exercises selected for the specific demands of the sport should maintain a balance of muscular strength across joints & between opposing muscle groups (agonists & antagonists).

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Does muscle balance mean equal strength?

A

not always

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What does training status affect?

A

the number of rest days needed between sessions.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How many workouts per week is recommended for athletes to allow sufficient recover?

A

3 workouts per week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Athletes who train with maximal or near-maximal loads require (less/more) recovery time prior to their next training session.

A

more

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Upper-body muscles can recover (more quickly/less quickly) from heavy-loading sessions than lower-body muscles.

A

more quickly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Recovery from single-joint exercises is (slower/faster) than from multi-joint exercises.

A

faster

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Alternating lighter & heavier training days may (increase/decrease) training frequency.

A

increase

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Put the following in order of when they should happen:
assistance exercises,
power exercises,
nonpower core exercises.

A

1) power
2) non power
3) assistance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is preexhaustion?

A

A “reverse” exercise arrangement where the athlete purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multijoint exercise involving the same muscle.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

If training time is limited, what should you do to rest?

A

Minimizes the length of the rest periods required between exercises.
Maximizes the rest between body areas.
Decreases overall training time.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Circuit resistance training has (many/little) rest periods.

A

little

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What do push and pull exercises improve?

A

recovery and recruitment between exercises

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Push and pull exercises ensure that (same/different) muscle group will not be used for ____ exercises, or in some cases, ____ sets, in succession, which will reduce fatigue in the involved muscles.

A

same, 2,2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Are push and pull exercises better for beginner or advanced athletes?

A

beginner

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What is a superset?

A

involves sequentially performing 2 exercises that stress 2 opposing muscles or muscle areas.
e.g., an agonist & its antagonist.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What is compound set?

A

involves sequentially performing 2 different exercises for the same muscle group.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Explain training load and repetitions

A

To plan variation in the training program & to avoid the exhaustion phase of Selye’s GAS associated with overtraining, it is important to quantify the amount of mechanical work or degree of metabolic demand.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Mechanical work =

A

= force X displacement

so, volume-load X displacement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

What is Load-Volume (equation)?

A

= total # sets X #reps/set X wt lifted/rep

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Volume load measures quantity or quality?

A

quantity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Volume load measures concentric or eccentric work.

A

concentric

35
Q

Training frequency is influenced by the overall amount of ____________________.

A

physical stress

36
Q

Two progressions of a training load

A

Timing Load Increases

Quantity of Load Increases

37
Q

What is another thing volume load is useful in quantifying?

A

the nature of the total resistance training:
Core Exercises, Assistance Exercises.
Hypertrophy, Maximal Strength, Power Training.

38
Q

Volume-Load (Quantity) is (affected/not affected) by the rep and set scheme of the resistance training.

A 
is not affected by the rep & set scheme of the resistance training:
15 sets of 1 rep,
5 sets of 3 reps,
3 sets of 5 reps,
1 set of 15 reps.
39
Q

Repetition-Volume (Quality) is what?

A

is the total # of reps performed during a workout session.

40
Q

Is repetition-volume quality or quantity?

A

quality

41
Q

Repetition-volume is proportional to

A

time

42
Q

What is repetition-volume related to?

A

Mechanical Power = Work / Time

Mechanical Power = (Force x Displacement) / Time

43
Q

Repetition volume (is affected/ is not affected) by the rep & set scheme of the resistance training.

A

IS!!!!

44
Q

Average weight lifted per repetition per workout session is related to:

A

intensity or the quality of work.

45
Q

Equation for average weight lifted per repetition per workout session.

A

= Load-Volume / Repetition-Volume.

46
Q

Load

A
  • the amount of weight assigned to an exercise set.

- often characterized as the most critical aspect of a resistance training program.

47
Q

1-Repetition Maximum (1RM)

A

the greatest amount of weight that can be lifted with proper technique for only 1 repetition.

48
Q

Repetition Maximum (RM)

A

the most weight lifted for a specified number of repetitions.

49
Q

Exercises involving (smaller/larger) muscle areas may not produce as many repetitions.

A

smaller

50
Q

Exercises recruiting (small/large) muscle areas are likely to result in more reps performed.

A

large

51
Q

Load changes in 10RM test compared to 1RM.

A

Sequential load changes for 10RM are approximately ½ smaller than those used in direct 1RM testing (refer to Figure 17.1).

52
Q

(Lower/higher) multiple-RM determinations using heavier loads are more accurate for assessing the 1RM than the 10RM test.

A

Lower

53
Q

(Lower/higher) multiple-RM determinations using heavier loads are more accurate for assessing the 10RM than the 1RM test.

A

Higher

54
Q

What do prediction equations do?

A

are available to predict the 1RM from multiple-RM loads.

55
Q

The accuracy of 1RM estimation using prediction equations is increased when:

A

heavier loads are used in multiple-RM testing.

the equations are based on loads ≤ 10 RM.

the athlete has been consistently training with low multiple-RM resistances & is tested at a matching low multiple-RM resistance.

56
Q

Core exercises are recommeded for which test?

A

Direct 1RM test

57
Q

Assistance exercises are recommended for which test?

A

10RM test

58
Q

Core exercises are not recommended for power exercises with multiple-RM testing of > ____ reps.

A

5

59
Q

With multiple-RM testing, assistance exercises can be above or equal to _____ RM.

A

8

60
Q

Loads for strength and power

A

heavy

61
Q

Loads for hypertrophy

A

moderate loads

62
Q

Loads for muscular endurance

A

light loads

63
Q

What do S & C use to assign a specific resistance? (which relationship)

A

The relationship between the %age of the 1RM & the estimated # of reps that can be performed at a particular training load

64
Q

Maximal power is (low/intermediate/high velocities) with the lifting of (light to moderate, moderate to heavy) loads.

A

intermediate

light to moderate

65
Q

Why cant power exercises be maximally loaded at any repetition scheme?

A

the quality of the movement technique will decline before momentary fatigue defines a true multiple-RM set.

66
Q

For power training,
the most effective & practical application is to assign loads that are about _____ to _____% of the 1RM for resistance training exercises that can be heavily loaded & other weightlifting-derived movements.

A

75-90

67
Q

For power training, ___ repetitions or fewer should be performed.

A

5

depending on type of power event

68
Q

The load & repetition assignments for athletes doing power training depend on whether they are training for

A

single or multiple effort power events

69
Q

Strategy to counterbalance the overtraining associated with the heavy loads:

A

Incorporate light & medium training days into the athlete’s weekly resistance exercise training program.

70
Q

2-for-2 Rule?

A

A conservative method that can be used to increase an athlete’s training loads.

If the athlete can perform 2 or more repetitions over his or her assigned repetition goal in the last set in 2 consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

71
Q

Factors that greatly influence appropriate load increases:

A
  • Training status,
  • Volume-loads, &
  • Exercises (type & muscular involvement).
72
Q

Relative load increases of ____% to ____% can be used in place of the absolute values to contend with the aforementioned factors that affect load increases.

A

2.5-10%

73
Q

Single set training is appropriate for who?

A

may be appropriate for untrained individuals or during the 1st several months of training.

74
Q

multiple set training are especially for who?

A

INTERMEDIATE AND ADVANCED resistance trained athletes.

to promote further gains in strength from higher volumes

75
Q

Beginner sets

A

only 1 to 2

76
Q

Sets for intermediate and advanced

A

appropriate to add sets as the athlete becomes better trained.

77
Q

Volume assignments for power training are typically (higher/lower) than those for strength training to maximize the quality of exercise.

A

lower

78
Q

HYPERTROPHY: Increases in muscular size are associated with (higher/lower) training volumes & performing ____ or more exercises per muscle group.

A

higher, 3

79
Q

Programs for muscular endurance involve many repetitions (____ or more) per set, lighter loads, & fewer sets.

A

12

80
Q

The length of rest period is dependent on :

A

goal of training,
relative load lifted,
amount of muscle mass involved in each exercise, &
athlete’s training status.

81
Q

Strength & Power:
Maximal or near-maximal loads require (shorter/longer) rest periods, especially for lower body or all-body structural exercises.

A

longer

82
Q

Strength and power approximate time for rest

A

2-5 min

83
Q

Hypertrophy approximate time for rest

A

30 seconds to 1.5 minutes

84
Q

Muscular endurance time for rest

A

Very short rest periods, often less than or equal to 30 seconds.

pan2 (9 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions