Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

EXCI 352 > Program design for resistance training > Flashcards

Program design for resistance training Flashcards

(60 cards)

Start Studying
1
Q

Name the 3 principles of anaerobic exercise prescription

A

Specificity
Overload
Progression

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

Who suggested specificity principle?

A

DeLorme in 1945

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

Is used interchangeably with the acronym SAID

A

Specificity
Specific adaptation to imposed demands

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

Refers to assigning a workout or training regiment of greater intensity than the athlete is accustomed to

A

Overload principle

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

Name the 6 RT program design variables

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
6
Q

Parts of needs analysis

A
  1. Evaluation of the sport
  2. Assessment of the athlete
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Parts of the evaluation of the sport in needs analysis

A

Movement analysis
Physiological analysis
Injury analysis

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

Parts of assessment of the athlete in needs analysis

A

Training status
Physical testing & evaluation
Primary resistance training goal

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

Parts of exercise selection (step 2)

A
  • Exercise type
  • Movement analysis of the sport
  • Exercise technique experience
  • Availability of RT equipment
  • Available training time per session
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

2 parts of exercise type

A

Core & assistance
Structural & power exercises

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

Which type of exercises are considered less important to improving sport performance?

A

Assistance exercises

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

Emphasizes loading the spine directly or indirectly

A

Structural exercises

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

Are structural exercises that are performed very quickly or explosively

A

Power exercises

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

2 parts of the movement analysis of the sport

A

Sport-Specific exercises
Muscle balance

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

Does muscle balance mean equal strength?

A

Not always, defined as a proper ratio of strength/power or endurance of related muscles

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

Muscle imbalances lead to? (2)

A

Increase the risk of injury
Need to be corrected

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

Muscle balance ratios AGO/ANTAGO - Hip extensors vs flexors

A

1:1

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

Muscle balance ratios AGO/ANTAGO - Elbow extensors vs flexors

A

1:!

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

Muscle balance ratios AGO/ANTAGO - Trunk extensors vs flexors

A

1:1

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

Muscle balance ratios AGO/ANTAGO - Ankle inverters vs everters

A

1:1

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

Muscle balance ratios AGO/ANTAGO - Shoulder flexors vs extensors

A

2:3

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

Muscle balance ratios AGO/ANTAGO - Knee extensors vs flexors

A

3:2

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

Muscle balance ratios AGO/ANTAGO - Shoulder internal vs external rotators

A

3:2

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

Muscle balance ratios AGO/ANTAGO - Ankle PF vs DF

A

3:1

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Components of training frequency (step 3)
Training status Sport Season Training load Exercise type Other concurrent training
26
General guideline for training status
Schedule training sessions so that there is at least 1 rest or recovery day - but not more than 3 - between sessions that stress the same muscle groups
27
3 factors that may affect training frequency
- Alternating lighter & heavier training days may increase training frequency - Upper-body muscles can recover more quickly from heavy-loading sessions than lower-body muscles - Recovery from single-joint exercises is faster than from multi-joint exercises
28
Examples of other concurrent training (5)
Sprinting Agility Speed-endurance Plyometrics Sport skill practice
29
Define pre-exhaustion training technique
A "reverse" exercise arrangement where the athlete purposely fatigues a large muscle group as a result of single-joint exercise prior to a multi-joint exercise involving the same muscle
30
Difference between superset and compound set
Superset = 2 exo (antagonist vs agonist) Compound set = 2 exo for same muscle group
31
3 techniques for 1RM
- Testing the 1RM - Estimating a 1RM using table or prediction equations - Multiple-RM testing based on goal repetitions
32
Mechanical work formula
Mechanical work = force x displacement = volume-load x distance
33
What is the volume-load (VL) or Load-volume (LV)?
is = total # sets x # reps/set x weight lifted/rep
34
Is a practical measure for the quantity of work performed in resistance training (concentric work)
Volume-load (VL) or LV
35
What component of RT does not affect the calculation of VL?
Not affected by the rep ? set scheme of RT (ex: 15 sets of 1 rep vs 3 sets of 5 reps)
36
What is repetition-volume (RV)?
is the total # of reps performed during a workout session is proportional to time
37
What is mechanical or metabolic power?
True intensity value for resistance exercise Is affected by the rep & set scheme of the RT
38
What is the formula for training intensity?
Training intensity = VL/RV
39
What is the other method used to measure the intensity of a training session?
Exercise density
40
What is the formula for exercise density?
Exercise density = Total VL / Total rest between sets
41
What is often characterized as the most critical aspect of a resistance training program?
Load
42
%1RM-Repetition tables weaknesses
- Assumption that a linear relationship exists between the loads lifted & the reps performed - Resistance-trained athletes may be able to exceed the prediction especially in lower-body core exercises
43
The most accurate relationship between %ages of the 1RM & the maximum reps possible is for what type of load?
Loads higher than 75% Loads for less than 10 reps
44
Repetition maximum continuum based on goal - strength or power
Use relatively heavy loads
45
Repetition maximum continuum based on goal - hypertrophy
Use moderate loads
46
Repetition maximum continuum based on goal - muscular endurance
Use light loads
47
Assigning percentages of the 1RM for power training - maximal power
Is produced at intermediate velocities with the lifting of light to moderate (not maximal) load
48
Assigning percentages of the 1RM for power training - power exercises
Not maximally loaded at any repetition scheme - otherwise technique will lack
49
Assigning percentages of the 1RM for power training - For power training
The most effective & practical application is to assign loads about 75-90% of the 1RM - 5 reps or fewer should be performed
50
What can be seen in the power/velocity curve diagram?
See slide 78
51
What is the 2-for-2 rule?
- A conservative method that can be used to increase an athlete's training loads - If the athlete can perform 2 or more reps over in last set for 2 consecutive workouts = weight should be added in next training session
52
3 factors that greatly influence appropriate load increases:
- training status - volume-loads - exercises (type & muscular involvement)
53
3 components of volume (step 6)
- Multiple versus single sets - Training status - Primary resistance training goal
54
Total amount of weight lifted in a training session
Volume
55
Single-set training
May be appropriate for untrained individuals or during the 1st several months of training
56
Multiple-set training
Higher volumes are necessary to promote further gains in strength, especially for intermediate & advanced RT athletes
57
The length of the rest period is dependent on: (4)
- goal of training - relative load lifted - amount of muscle mass involved in each exercise - athlete's training status
58
Common guidelines for rest periods in strength and power
2 to 5 minutes
59
Common guidelines for rest periods in hypertrophy
30 seconds to 1min30
60
Common guidelines for rest periods in muscular endurance
Less than or equal to 30 seconds

EXCI 352 (14 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions