S&C PRACTICAL

Question 1

The role of strength training

Answer 1

‘The mission is to keep the mission the mission. The goal is to keep the goal the goal’

Question 2

Benefits of a good strength training programme

Answer 2

• Improved ability to produce and reduce force
• Increased ability to express explosive power
• Increased joint stability
• Contribution to injury prevention and rehabilitation

Question 3

Strength training principles

Answer 3

1. Accommodation principle
2. Progressive overload principle
3. Use/disuse principle
4. Law of dynamic correspondence

Question 4

Accommodation principle

Answer 4

The decrease in response of a biological organism to a continuous stimuli

Question 5

Progressive overload principle

Answer 5

Training adaptation only takes place if the magnitude of the training load is above a habitual level

Question 6

Use/disuse principle

Answer 6

Use it or lose it, means that muscles/systems hypertrophy will come and go (reversibility)

Question 7

Law of dynamic correspondence

Answer 7

Specificity
- Amplitude and direction of movement
- Accentuated region of force production
- Dynamics of effort
- Rate and tie of maximum force production
- Regime of muscular work

Question 8

Overload and progression

Answer 8

• Increase the load
• Increase number of sets
• Increase number of exercise
• Increase the frequency of training sessions
• Alter rest periods
• Increase complexity of exercises

Question 9

Training objectives

Answer 9

1. Prevent injuries in training
2. Reduce performance injuries
3. Improve performance

Question 10

Pushing vs Pulling

Answer 10

Push - Use force to move something away from you
Pull - Use force to move something towards you

Question 11

Points of emphasis (Strength)

Answer 11

Primary: Most demanding movement
Secondary: Less demanding movement

Question 12

Points of emphasis (Rotary)

Answer 12

• Stability (hips and torso trained statically)
• Propulsive (hips and torso trained dynamically)

Question 13

Training variables

Answer 13

• Number of training sessions each week
• Training split
• Sets and reps
• Rest

Question 14

Training sessions per week

Answer 14

• 2x = maintenance and general fitness
• 3x = progress and sustainable results
• 4+x = dedicated and driven

Question 15

Sets and reps

Answer 15

• Strength and power = More sets, less reps
• Composition and hypertrophy = Less sets, more reps

Question 16

Rest

Answer 16

• Complete rest = Strength and power
• Incomplete rest = Composition and hypertrophy