quiz 17 Flashcards
training program design variables
needs analysis, exercise selection, training frequency, exercise order, training loads and reps, volume, rest periods
needs analysis
2 stage process that includes: eval of the requirement/characteristics of the sport and assessment of the athlete
core exercises
recruit one or more large muscle areas, involved 2 or more primary joints, receive priority bc of direct application to the sport
assistance exercises
recruit smaller muscle areas, involve only 1 primary joint, considered less important to improving sport performance
agonist
the muscle/muscle group actively causing the movement
antagonist
the sometimes passive muscle of muscle group located on the opposite side of the limb
exercise type
core, assistance, structural, power
compound set
involves sequentially performing 2 diff ex for the same muscle group
superset
involve 2 sequentially performed exercises that stress 2 opposing muscles or muscle areas
volume
total quantity of work executed, can be quantified in kg, tons, # of lifts, or much less commonly by the mechanical or metabolic work done
training load/load volume
combination of the volume and intensity (sets x reps x load or total reps x load)
power
rest period for strength and power
2-5 mins
rest period for hypertrophy
30 sec to 1.5 min
rest period for muscular endurance
<= 30 sec
training volume
strength: <= 6
power: 1-2, 3-5
hypertrophy: 6-12
muscular endurance: >12
