PPT 1 - Program Design for Resistance Training (Ch17)

Question 1

What is specificity/SAID?

Answer 1

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

Question 2

What is overload?

Answer 2

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

Question 3

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

Answer 3

long-term

Question 4

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

Answer 4

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

Question 5

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

Answer 5

core and assistance exercises

structural and power exercises

Question 6

Core exercises recruit ____ or more large muscle areas.

Answer 6

1

Question 7

Core exercises involve ____ or more primary joints.

Answer 7

2

Question 8

Which is more important: core or assistance exercises?

Answer 8

core

Question 9

What kind of muscle areas does the assistance exercises recruit?

Answer 9

smaller muscle areas

Question 10

How many joints are involved in assistance exercises?

Answer 10

1 primary joint

Question 11

What are structural exercises?

Answer 11

emphasize loading the spine directly orindirectly.

Question 12

What are power exercises?

Answer 12

are structural exercises that are performed very quickly or explosively.

Question 13

What is muscle balance?

Answer 13

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

Question 14

Does muscle balance mean equal strength?

Answer 14

not always

Question 15

What does training status affect?

Answer 15

the number of rest days needed between sessions.

Question 16

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

Answer 16

3 workouts per week

Question 17

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

Answer 17

more

Question 18

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

Answer 18

more quickly

Question 19

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

Answer 19

faster

Question 20

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

Answer 20

increase

Question 21

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

Answer 21

1) power
2) non power
3) assistance

Question 22

What is preexhaustion?

Answer 22

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.

Question 23

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

Answer 23

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

Question 24

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

Answer 24

little

Question 25

What do push and pull exercises improve?

Answer 25

recovery and recruitment between exercises

Question 26

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.

Answer 26

same, 2,2

Question 27

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

Answer 27

beginner

Question 28

What is a superset?

Answer 28

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

Question 29

What is compound set?

Answer 29

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

Question 30

Explain training load and repetitions

Answer 30

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.

Question 31

Mechanical work =

Answer 31

= force X displacement | so, volume-load X displacement

Question 32

What is Load-Volume (equation)?

Answer 32

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

Question 33

Volume load measures quantity or quality?

Answer 33

quantity

Question 34

Volume load measures concentric or eccentric work.

Answer 34

concentric

Question 35

Training frequency is influenced by the overall amount of ____________________.

Answer 35

physical stress

Question 36

Two progressions of a training load

Answer 36

Timing Load Increases | Quantity of Load Increases

Question 37

What is another thing volume load is useful in quantifying?

Answer 37

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

Question 38

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

Answer 38

``` 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. ```

Question 39

Repetition-Volume (Quality) is what?

Answer 39

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

Question 40

Is repetition-volume quality or quantity?

Answer 40

quality

Question 41

Repetition-volume is proportional to

Answer 41

time

Question 42

What is repetition-volume related to?

Answer 42

Mechanical Power = Work / Time | Mechanical Power = (Force x Displacement) / Time

Question 43

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

Answer 43

IS!!!!

Question 44

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

Answer 44

intensity or the quality of work.

Question 45

Equation for average weight lifted per repetition per workout session.

Answer 45

= Load-Volume / Repetition-Volume.

Question 46

Load

Answer 46

- the amount of weight assigned to an exercise set. | - often characterized as the most critical aspect of a resistance training program.

Question 47

1-Repetition Maximum (1RM)

Answer 47

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

Question 48

Repetition Maximum (RM)

Answer 48

the most weight lifted for a specified number of repetitions.

Question 49

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

Answer 49

smaller

Question 50

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

Answer 50

large

Question 51

Load changes in 10RM test compared to 1RM.

Answer 51

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

Question 52

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

Answer 52

Lower

Question 53

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

Answer 53

Higher

Question 54

What do prediction equations do?

Answer 54

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

Question 55

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

Answer 55

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.

Question 56

Core exercises are recommeded for which test?

Answer 56

Direct 1RM test

Question 57

Assistance exercises are recommended for which test?

Answer 57

10RM test

Question 58

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

Answer 58

5

Question 59

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

Answer 59

8

Question 60

Loads for strength and power

Answer 60

heavy

Question 61

Loads for hypertrophy

Answer 61

moderate loads

Question 62

Loads for muscular endurance

Answer 62

light loads

Question 63

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

Answer 63

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

Question 64

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

Answer 64

intermediate light to moderate

Question 65

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

Answer 65

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

Question 66

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.

Answer 66

75-90

Question 67

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

Answer 67

5 depending on type of power event

Question 68

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

Answer 68

single or multiple effort power events

Question 69

Strategy to counterbalance the overtraining associated with the heavy loads:

Answer 69

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

Question 70

2-for-2 Rule?

Answer 70

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.

Question 71

Factors that greatly influence appropriate load increases:

Answer 71

- Training status, - Volume-loads, & - Exercises (type & muscular involvement).

Question 72

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

Answer 72

2.5-10%

Question 73

Single set training is appropriate for who?

Answer 73

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

Question 74

multiple set training are especially for who?

Answer 74

INTERMEDIATE AND ADVANCED resistance trained athletes. to promote further gains in strength from higher volumes

Question 75

Beginner sets

Answer 75

only 1 to 2

Question 76

Sets for intermediate and advanced

Answer 76

appropriate to add sets as the athlete becomes better trained.

Question 77

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

Answer 77

lower

Question 78

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

Answer 78

higher, 3

Question 79

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

Answer 79

12

Question 80

The length of rest period is dependent on :

Answer 80

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

Question 81

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

Answer 81

longer

Question 82

Strength and power approximate time for rest

Answer 82

2-5 min

Question 83

Hypertrophy approximate time for rest

Answer 83

30 seconds to 1.5 minutes

Question 84

Muscular endurance time for rest

Answer 84

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