Program design for resistance training
Six things needed in order to determin a resistance training program
1) needs analysis
2) exercise selection
3) training frequency
4) exercise order
5) training load and reptition
7) rest periods
four things of assessment of training
3) level of intensity
4) degree of experience
True or false: physical testing should relate to athlete's sport
Four things in choosing exercise for a resistance training program
1) movement and muscular requirements of the sport
2) athlete's exercise technique experience
3) equipment available
4) amount of training time avaiable
Two types of exercises to consider (in order of importances)
1) Core (one or larger muscle area
2) assistance (smaller muscle areas)
_____ exercises: emphasize loading the spine directly or indirectly, while ____ exercises: structual exercise that are performed very quickly or explosively
sport-specific exercises are also known as
Specificity or specific adaptation to imposed demands (SAID)
______ the muscles or muscle groups actively causing the movment. ______ the sometimes passive muscle or muscle group located on the opposite side of the limbs
True or false: assume that all athletes can perform an exercise correctly
______ time-efficient exercises when time is limited
Training _________ is the number of training sessions completed in a given time period. about three per week for many athletes
True or false: Athletes who train with maximal or near-maximal loads require more recovery time before their next training session.
Other factors that needs to be considered when looking at training frequency
1) other aerobic or anaerobic training
2) sports skill practice
3) physical demanding occupation
________ _______is the sequence of resistance exercises performed during one training session.
Order of exercise
1) power exercises
2) nonpower core exercises
3) assistance exercises
Exercises that need to be alternated
1) upper and lower
2) push and pull
–A ________ involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).
A ______________ involves sequentially performing two different exercises for the same muscle group
_______ Most simplistically refers to the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program.
_____________ Greatest amount of weight that can be lifted with proper technique for only one repetition.
1-rep maximum (1RM)
___________ Most weight lifted for a specified number of repetitions.
repetition maximum (RM)
true or false: multiple-RM requires the strength and coditioning professional to first decide the number of reps the athlete will perform in the acual program for the exercise being tested
Once decided on, the ______ ______ can be applied to determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing.
Four rep maximum continuum
1) strength and power
3) muscular endurance
1) relatively heavy loads
2) moderate loads
3) light loads
This continuum shows how RM ranges are associated with various training goals. graph
What is single effort power event
Load and reps assignment based on training goals
WHat is multiple effort power event
"__________” loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions.
As the athlete adapts to the training stimulus, loads stays the same so that improvements will continue over time.
false (must increase)
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 two or more repeti-tions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.
Progression of training load graph
________ The total amount of weight lifted in a training session.
_____ A group of repetitions sequentially performed before the athlete stops to rest.
_______ The total number of repeti-tions performed during a workout session.
_______ The total number of sets multi-plied by the number of repetitions per set, multiplied by the weight lifted per rep.
Volume assignment based on training goals
True or false: The length of the rest period between sets and exercises is not dependent on the goal of training, the relative load lifted, and the athlete’s training status.
hypertrophy 30s-15 min
muscular endurance: less 30 s