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88 Cards in this Set
- Front
- Back
Regardless of the the type of training program (resistance, aerobic, speed, etc) there are 3 foundational principles that always apply:
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specificity, overload, and progression
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SAID stands for:
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specific adaptation to imposed demands
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During an exercise program the principle of increasing loads, number of sessions per week, adding sets or exercises, emphasizing complex over simple, decreasing the length of rest, or any of the above combo, is an example of the _____ principle.
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overload
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The 7 program design variables:
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(1) Needs Analysis (2) Exercise Selection (3) Training Frequency (4) Exercise Order (5) Training Load and Repetitions (6) Volume (7) Rest Periods
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___ ____ is a two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete.
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Needs analysis
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3 parts of the evaulation process of the sport during a needs analysis:
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(1) Movement Analysis: Body & Limp movement patterns and muscular involvement
(2) Physiological Analysis: Strength, power, hypertrophy, and muscular endurance priorities (3) Injury Analysis: Common sites for joint and muscle injury and causative factors |
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The second task in the needs analysis is to ____ the athlete's needs and goals by evaluating training status, conducting tests and determining the primary goal of training.
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profile
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When assessing an athletes training background during the needs analysis phase 4 things should be looked at:
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(1) type of training programs (sprint, plyo, resistance, etc)
(2) length of recent regular participation in previous training programs (3) level of intensity involved in previous training programs (4) degree of exercise technique experience |
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Typically major ____exercises (bench and shoulder press) and exercises that mimic _____ movements in varying degrees (power clean, squat, hip sled) are used in testing batteries.
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body, jumping
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T or F: Despite a need or desire to make improvements in two different areas (strengtha and muscular endurance) an effort should be made to concentrate on only one.
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True
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____ exercises recruit one or more large muscle areas (chest, shoulder, hip, back, thigh), involve 2 or more primary joints (multijoint exercises), and receive priority when one is selecting exercises because of their direct application to the sport.
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Core
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____ exercises usually recruit smaller muscle areas (upper arm, abs, calf, neck, forearm, lower back, or anterior lower leg), involve only one joint, and are considered less important to improving sport performance.
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Assistance
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Generally all the joints at the shoulder are considered ___ primary joint when resistance exercises are categorized as core or assistance. The spine is also considered this as in the ab crunch or back extension.
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one
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A common application of assistance exercises is for ____ prevention and ____, as these exercises often isolate a specific muscle or muscle group.
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injury, rehab
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A core exercise that emphasizes loading the spine directly (back squat) or indirectly (power clean) can be described further as a _____ exercise.
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structural
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A structural exercise involves muscular stabilization of _____. A structural exercise that is perfomed very quickly or explosively is considered a _____ exercise.
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posture, power
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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. This is the ____ principle.
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SAID
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Avoid desiging a resistance training program that increases the risk of injury due to a disparity between the strength of the ____ and the ___ muscles.
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agonist (causing the movement), antagonist (passive, not concentrically involved)
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Muscle balance does not always mean equal muscle _____, just a proper ratio of strength, power, or muscular endurance of muscle or group relative to another muscle or group.
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strength
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In the training frequency of the program design, a common time period for resistance training is __ week.
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one
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Traditionally _ workouts per week are recommended for many athletes, as the intervening days allow sufficient recovery time between sessions.
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3
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At least _ but not more than _ days should be scheduled as rest for exercises affecting the same muscle group.
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1,3
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Resistance training frequency for a beginner is _-_ per week, intermediate _-_ per week, and advance _-_ per week.
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2-3, 3-4, 4-7
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More highly resistance-trained (intermediate or advance) athletes can augment their training by using a ___ routine which different muscle groups are trained on different days.
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split
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__ body muscles can recover more quickly than __ body muscles after heavy loading sessions.
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Upper, lower
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____ ____ refers to a sequence of resistance exercises performed during one training session.
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Exercise order
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Four of the most common methods of ordering resistance exercises:
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(1)Power, Other Core, Then Assistance Exercises
(2) Upper & Lower Body Exercises (alternated) (3) Push & Pull Exercises (alternated) (4) Supersets & Compound Sets |
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___ exercises such as the snatch, hang clean, power clean, and push jerk, should be performed ____ in a session, followed by other nonpower core exercises, and then assistance exercises (multi-joint, then single-joint or large muscle areas, and then small muscle areas).
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Power, first.
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The reverse exercise arrangement called ____ is a viable ordering method that purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multi-joint exercise involving the same muscle.
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preexhaustion
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If exercises are performed with a minimal rest period (20-30 seconds), this method is referred to as ____ ____, a method sometimes also used to improve cardiorespiratory endurance, although to a lesser extent than conventional aerobic training.
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circuit training
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A __-__ exercise routine ensures that the same muscle group will not be used in two exercises in succession thus reducing fatigue in the involved muscles. This is also ideal for ____ training programs and for athletes getting back into or begining a resistance program.
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push-pull, circuit
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A ____ involves 2 sequentially performed exercises that stress 2 opposing muscle or muscle areas (agonist & antagonist).
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superset
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A ____ set involves sequentially performing 2 different exercises for the same muscle group.
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compound
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____ ____ is the product of force and displacement (sometimes labeled distance).
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Mechanical work
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___-___ is the amount of weight assigned to an exercise and is highly related to mechancial work and the associated metabolic energy demands and physiological stress and is also distinguished from __-___ (total number of reps).
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Load-volume (volume-load), rep-volume
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Load-Volume example: Barbell weighs 100 and is lifted 2 vertical distance units for 15 reps the total concentric mechanical work is _____ work units.
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3000 work units: 100 x 2 x 15
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Load-volume is not affected by the __ and __ scheme.
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rep, set
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Various rep and set schemes affect the true ____ value for resistance exercise and indicate the ____ of work performed.
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intensity, quality
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Instead of using time to calculate mechanical or metabolic power or intensity, it is more practical to use a value that is proportional to time, namely, ___-____.
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rep-volume
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Dividing __-___ by __-___ results in the average weight lifted per rep per workout.
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load-volume, rep-volume
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Load is commonly referred to as either a certain percentage of a _-___ ___ or the most weight lifted for a specific number of reps, a ____ ____
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1-rep max (1RM), rep max (RM)
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T or F: It is more accurate to assign loads based on a % of 1RM than to estimate a 1RM from a submaximal load.
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True
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3 options in determining the athlete's training load:
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(1) actual 1RM
(2) estimated 1RM from a multiple-RM test (3) multiple RM based on the number of reps planned for that exercise |
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A common strategy for testing sufficiently trained athletes is to conduct a ___ test in several core exercises and use a ___-__ test for assistance exercises.
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1RM, multiple-RM
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For inexperienced individuals a 1RM may not be appropriate because of the skill needed, so a __ test may be more appropriate.
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3RM
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For a 1RM test ___ exercises should be chosen because of the large muscle groups involved, however if the exercise cannot provide ___ and ___ data (does not accurately and consistently assess max strength, i.e. bent over row) then it should not be used.
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core, reliable, valid
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T or F: Power exercises lend themselves well to multiple RM testing.
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False they do not
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10RM can be measured within _ to _ testing sets.
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3-5
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Research shows that as the loads used in multiple-RM testing become _____, the accuracy of the 1RM estimation _____. Likewise, predictions are more accurate when the equations are based on loads ___ to or ___ than a 10RM.
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heavier, increases, equal, less
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Another option to establish training loads is to first decide the number of reps, called ____ repetiitions, the athlete will perform in the actual program for the exercise being tested.
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goal
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___ and ____ exercises can be selected for multiple-RM testing but as previously mentioned high rep testing sets can create significant fatigue and may compromise the accuracy of the tested multiple RM.
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Core, assistance
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Even if an athlete is following a muscular strength training program that involves 2RM loads for the core exercise, the heaviest load the assistance exercise should be assigned is an ____.
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8RM
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Load are ____ as a % of a tested or estimated 1RM; training loads are _____ _____ from multiple-RM testing.
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calculated, specifically determined
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Relatively heavy loads should be used if the goal is ____ or _____, moderated loads for _______, and light loads for _____ ______.
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strength or power, hypertrophy, muscular endurance
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Maximal power is produced at ______ velocities with the lifting of ____ not maximal loads.
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intermediate, moderate
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Single-joint muscle action data reveal that peak power is reached with the lifting of very light loads - __% of the 1RM.
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30%
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_____ output increases as the weight lifted decreases from 100% of the 1RM to 90% of the 1RM.
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Power
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The most effective and practical application to improve max power production for resistance training is to assign loads that are about ____% or the 1RM.
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80%
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To promote program _____, load and rep assignments are indicated for single-effort events (shot put, high jump, weightlifting) and for multiple-effort events (basketball, volleyball, etc).
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specificity
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Single-event athletes should be assigned sets of _-_ reps using loads that equal __-__% of the 1RM, especially on heavy training days. Multiple-event athletes should be assigned _-_ reps with loads at __-__% of the 1RM.
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1-2, 80-90%, 3-5, 75-85%
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____ exercises cannot be max loaded at any rep scheme because the quality of the movement technique will decline before momentary muscle fatigue defines a true multiple-RM set.
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Power
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One strategy to counterbalance the overtraining associated with heavy loads is to alter the loads for the power and core exercises so that only __ training day each week is a heavy day.
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one
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A conservative method that can be used to increase the training loads is called the _-for-_ rule. If __ or more reps can be performed over their assigned rep goal in the last set in __ consecutive workouts, weight should be added.
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2-for-2 rule, two, two
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Relative load increases of __ to __% can be used instead of the absolute values sometimes given to athletes.
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2.5-10%
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___-____ is the total number of reps performed during a workout session and ___-___ is the total number of sets multiplied by the number of reps per set then multiplied by the weight lifted per rep.
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Repetition-Volume, load-volume
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Load-Volume would be expressed as how for 2 sets of 10 reps with 50 pounds.
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2 x 10 x 50 or 1000 pounds. If different sets are performed with different weight, the volumes per set are calculated and then added to obtain the total training session volume.
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__-___ divided by __-__ equals the average weigh lifted per reps, which is related to the intensity or quality of work. For running the common rep measure is _____.
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Load-volume, rep-volume, distance
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Peforming 3 sets of 10 reps without going to failure enhances _____ better than one set to failure in 8-12 reps, although higher training volume with use of 3 sets is a contributing factor.
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strength
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For max strength gains it appears to be sets of _ or fewer reps for core exercises and a range of _-_ sets or _-_ sets promotes the greatest increases in strength.
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6, 2-5, 3-6
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It appears that only _-_ sets may be appropriate or necessary for assistance exercises
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1-3
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The common guideline is _-_ sets (after warmups) for power exercises included in a trained athlete's program.
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3-5
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To increase muscle size it is recommended to perform _ or more exercises per muscle group.
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3
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Resistance training programs that emphasize muscular endurance involve performing many reps, __ or more. The overall volume-load is not necessarily overly inflated since the loads lifted are lighter and fewer sets are performed, _-_ per exercise.
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12, 2-3
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The time dedicated to recovery between sets and exercises is called the ___ ____ or ___ ___.
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rest period, interset rest
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If an athlete seek to perform max or near-max reps with a heavy load usually need long rest periods, especially for __ body or __-body structural exercises.
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lower, all
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Some reviews of hypertrophy training suggests a limited rest period and recommend that they begin the next set before ___ ___ begins.
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full recovery
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Rest Goals for Strength, Power (Single & Multi), Hypertrophy, and Muscular Endurance:
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Strength: 2-5 minutes
Power: 2-5 minutes Hypertrophy: 30 secs-1.5 minutes Muscular Endurance: less than 30 secs |
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In a 1RM testing protocol what are the load increases and decreases (when necessary) and the rest periods.
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Upper Body Load Increase 5-10% (10-20 pounds)
Lower Body Load increase 10-20% (30-40 pounds) Rest period 1 minute for first set, 2 minute for the second, and 2-4 minute rest for attempts of 1 RM Upper Body load decrease 2.5-5% (5-10 pounds) Lower Body load decrease 5-10% (15-20 pounds) |
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Example of generic load increases as compared between stronger vs weaker athletes: Table 15.10 page 405
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Stronger: Upper 5-10+ pounds, Lower 10-15+ pounds
Weaker: Upper 2.5-5 pounds, Lower 5-10 pounds |
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Volume assignment based on training goal: reps & sets (does not include warm-up sets, core only exercises)
Strength Power: Single & Multi Hypertrophy Muscular Endurance |
Strength: Less than 6 reps, 2-6 sets
Power: Single 1-2 reps, Multi 3-5 reps, 3-5 sets Hypertrophy: 6-12 reps, 3-6 sets Muscular Endurance: More than 12 reps, 2-3 sets |
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Good exercises for ball dribbling and passing:
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Close grip bench press, dumbbell bench press, tricep pushdown, reverse hammer curl
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Good exercises for ball kicking:
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Forward step lunge, leg extension, leg raise, unilateral hip add and abduction
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Good exercises for freestyle swimming:
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Lat pulldown, lat shoulder raise, forward step lunge, uprit row, barbell pullover
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Good exercises for jumping:
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Power clean, push jerk, back squat, front squat, standing calf raise
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Good exercises for racket stroke:
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Flat dumbbell fly, bent over lat raises, wrist curl, wrist extension
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Good exercises for rowing:
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Power clean, bent over row, seated row, hip sled, horizontal leg press, deadlift, good morning
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Good exercises for running or sprinting:
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Forward step lunge, step-up, knee extension, leg curl, toe raises
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Good exercises for throwing and pitching:
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Barbell pullover, overhead tri extension, shoulder internal and external rotation
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