PROGRAMME DESIGN FOR RESISTANCE TRAINING Flashcards
(39 cards)
What is specificity
refers to the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome.
is used interchangeably with the acronym SAID, Specific Adaptation to Imposed Demands
what is overload
refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.
what are some subtle change of overload
increase the # of sessions/wk or day,
add exercises or sets,
emphasize complex over simple exercises, &/or
decrease the length of rest periods between sets & exercises.
what does progression promote and is based on what
promotes long-term training benefits when applied properly.
is based on the athlete’s training status.
Examples of how to progressively increase resistance training intensity
Increase resistance (load) used,
Raise the # of weekly training sessions,
Adding more drills or exercises/session,
Increase the training stimulus,
Change the type or technical requirements of the drills or exercises.
which type of exercise are considered less important for sport performance
assistance exercise
what are structural exercise
emphasize loading the spine directly orindirectly.
what are power exercise
are structural exercises that are performed very quickly or explosively.
what are power exercise
are structural exercises that are performed very quickly or explosively.
what is SAID or specificity concept
The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport.
what is muscle balance
is defined as a proper ratio of strength, power, or endurance of 1 muscle or muscle group relative to another muscle or muscle group.
does muscle balance means equal strength
not always
Muscle Balance Ratios Recommended for Agonist & Antagonistic Muscle Groups
Hip extensors & flexors
1:1
Elbow extensors & flexors
1:1
Trunk extensors & flexors
1:1
Ankle inverters & everters
1:1
Shoulder flexors & extensors
2:3
Knee extensors & flexors
3:2
Shoulder internal & external rotators
3:2
Ankle plantar flexors & dorsiflexors
3:1
traditionally how many workout per week is recommende for sufficient recovery between session
3 week
As an athlete adapts to training & becomes better conditioned, it is appropriate to consider increasing the # of training days from
4 to 7 days/wk
general guideline for training session
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.
More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a
split routine
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.
for training frequency, consider the effect of
other types of anaerobic training,
aerobic training,
sport skill practice, &
physically demanding occupations.
Power exercises such as the snatch, hang clean, power clean, & push jerk should be performed when in a training session and followed by what
first, other nonpower core exercises and then assistance exercises.
what is preexhaustion
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.
what is superset
involves sequentially performing 2 exercises that stress 2 opposing muscles or muscle areas.
e.g., an agonist & its antagonist.
what is compound set
involves sequentially performing 2 different exercises for the same muscle group.
what is exercise density
is another method used to measure the intensity of a training session that is based on the amount of rest between bouts of work.
