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What are the important fundamental training principles for anaerobic training?

-Principle of Specificity
-Overload Training Principle
-Principle of Progression


What is the principle of Specificity?

-Trained in a specific manner to produce a specific adaptation or training outcome.
-SAID: Specific Adaptation to Imposed Demands


What is the Overload Training Principle?

-Over time, assigning workout/training regime of greater intensity than the individual is accustomed to


What is the principle of Progression?

-Over time, increasing training intensity to promote long-term training benefits


What are the requirements of activity or sport?

-Movement analysis
-Physiological analysis
-Injury analysis


What is the Movement analysis?

-Body and limb movement patterns and muscular involvement


What is the Physiological analysis?

-Strength, power, hypertrophy, and muscular endurance priorities
-Energy system(s) contributions to the activity


What is the Injury analysis?

-Common sites for joint/muscle injury and causative factors


Describe training status in terms of current condition/ preparedness level?

-What type of training program have they done are they doing?
-(sprint, plyometric, resistance etc)
-What is the length of recent regular participation in previous training program(s)?
-What was the level of intensity involved in previous training program(s)?
-What is the individuals current degree of exercise technique experience (skill to perform training properly)?


Describe the physical testing and evaluation will help in analysing Resistance Training Program?

-Conduct fitness assessment
-Movement analysis will help inform they test chosen
-Use results and normative tables to identify strengths and weaknesses
o Use results to inform training which will:
-Improve weaknesses
-Maintain strengths
-Further develop


What are the primary resistance training goals?

-4 goals of resistance training:
o Strength
o Endurance
o Power
o Hypertrophy
-Progression between seasons/over time can change the goal
-The results from performance testing will also dictate the training goal
-Focus on a SINGLE training outcome for a period of time


What are core exercises in terms of exercise type?

-Recruit one or more large muscle areas
-Involve two or more primary joints
-Receive priority when selecting exercises because of their direct application to the sport


What are assistance exercises in terms of exercise type?

-Recruit smaller muscle areas
-Involve only one primary joint
-Considered less important to improving sport performance
-Primary reason for employing is for injury prevention and rehab


What are structural exercises in terms of exercise type?

-Core exercises emphasise loading the spine directly
-Muscular stabilisation of posture during the movement
-e.g. rigid neutral spine in squat movement


What are power exercises in terms of exercise type?

-Structural exercises performed very quickly or explosively
-Only when appropriate for sport
-e.g. Olympic Lifts (clean, snatch)


Describe sport specific exercises in movement analysis of the activity/sport

-Similar training activity to the actual sport movement
= greater the likelihood for a positive transfer to that sport


Describe muscle balance in movement analysis of the activity/sport and what is the correct ratio?

-Exercises should maintain a balance of muscular strength across joints and between opposing muscles
-Discrepancy between agonist and antagonist muscles can cause injury
-Muscle balance does not always mean equal strength
-Correct ratio
-H: Q = 0.6 - 0.8: 1


Describe exercises to promote recovery and restoration in movement analysis of the activity/sport

-Do not involve high muscular stress or high stress on the nervous system
-Promote movement and restoration
-Known as recovery exercise
-Usually included at conclusion of main resistance training session, or as a separate session
-Light resistance exercises or low-intensity aerobic exercises


Describe exercise technique experience in movement analysis of the activity/sport

-NEVER assume an individual will perform an exercise correctly
-Always ask individual to demonstrate exercise, and provide instruction as needed


What is training status and sport season in training frequency?

Training Status
-Three (3) per week are recommended to allow sufficient recovery between sessions
o At least one day recovery/rest – no more than three
Sport Season
-Seasonal demands of a sport may limit time available for resistance training


What is training load and exercise type in training status and sport?

-Training with maximal/near-max loads need  recovery time before next session
-Alternate light vs. heavy training days (intensity) to increase frequency
-Upper body recovers more quickly than lower body (generally)
-Individuals recover faster from single-joint vs. multi-joint exercises


Describe other training in training status and sport

-Training frequency influenced by the overall amount of physical stress
-Consider effects of:
o Additional aerobic or anaerobic training
o Sport-skill practice
o Physically demanding occupations]


Describe exercise order and its goal

-Sequence of resistance exercises performed during one training session
-Goal = arrange exercises so the individual’s effort in one exercise is not affected by the preceding and proper technique is maintained
o Power -> Non-Power Core -> Assistance Exercises
o Upper vs. Lower Body Exercises (Alternated)
o “Push” vs. “Pull” Exercises (Alternated)


What are supersets and compound sets?

-Superset: two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).
o e.g. 10 reps BB bicep curl, 10 reps triceps pushdown
-Compound set involves sequentially performing two different exercises for the same muscle group.
o e.g. 10 reps BB bicep curl, 10 reps DB hammer curl
-Time efficient
-More demanding
o May not be suitable for untrained athletes


What is load?

-Load: the amount of weight assigned to an exercise set


What is repetitions?

-Repetitions: number of times an exercise is performed


What is 1 repetition max?

Greatest amount of weight that can be lifted with proper technique for only one repetition


What is repetition max?

Most weight lifted for a specified number of repetitions


What do you do when you increase load?

Increase load = decrease repetitions


How do you calculate 1RM?

-1RM testing requires adequate training status (intermediate or advanced)
-Experience with exercises being tested
-Core exercises for 1RM testing
-Accurately and consistently assess muscular strength
-Maintain correct technique in testing