Essentials of Strength Training and Conditioning Ch. 15

the heavier the load, the ___ the number of repetitions that can be performed

lower

the product of force and displacement (sometimes labeled distance)

mechanical work

Use the results of the ___ analysis to select tests

movement

anaysis of body and limb movement patterns and muscular involvement

movement analysis

3 types of analyses used in needs analysis:

movement, physiological, injury analyses

exercise that involves two or more primary joints

multijoint exercise

___ does not always mean equal strength, just a proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or muscle group

muscle balance

The strength and conditioning professional's initial task is to perform a ___, a two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete

needs analysis

After testing is completed, the results should be compared with ___ or ___ data to determine the athlete's strengths and weaknesses.

normative descriptive

The general guideline is to schedule training sessions so that there is at least ___ rest or recovery day(s)—but not more than ___—between sessions that stress the same muscle groups

one three

The first task in a needs analysis is to determine the unique ___ of the sport

characteristics

involves sequentially performing two different exercises for the same muscle group

compound set

Choose ___ exercises for 1RM testing. Choose exercises that can ___&___ assess muscular strength and that allow the athlete to maintain correct body___ throughout the testing

core accurately, consistently position

If power exercises are not selected in step 2 (exercise selection), then the recommended order of exercises is ___exercises and then ___ exercises

core assistance

exercises that recruit one or more large muscle areas (i.e., chest, shoulder, back, hip, or thigh), involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport

core exercises

Exercises can be classified as either___ or ___ based on the size of the muscle areas involved and their level of contribution to a particular sport movement

core, assistance

___&___ exercises can be selected for 10RM testing, but excessive warm-up and testing sets may fatigue the athlete and compromise the accuracy of the test

core, assistance

Based on this comparison and the needs analysis of the sport, a training program can be developed to improve ___, maintain ___, or further develop___qualities that will enable the athlete to better meet the demands of the sport.

deficiencies strengths physiological

___ assume that an athlete will perform an exercise correctly. If there is any ___, have the athlete demonstrate the exercise, and provide instruction as needed.

don't doubt

the strength and conditioning professional should make adjustments to assigned loads based on observation of the ___ or ___ an athlete experiences in lifting the load for the required repetitions

ease difficulty

The availability of training ___ must be considered in the selection of exercises. A lack of this may necessitate selecting exercises that are not as sport specific

equipment

The push-pull arrangement ensures that the same muscle group will not be used in two exercises (or sets, in some cases) in succession, thus reducing ___ in the involved muscles.

fatigue

A third option for determining training loads requires the strength and conditioning professional to first decide the number of repetitions (i.e., the ___) the athlete will perform in the actual program for the exercise being tested

goal repetitions

relatively ___ loads should be used if the goal is strength or power, ___ loads for hypertrophy, and ___ loads for muscular endurance

heavy moderate light

7 Resistance Training Program Design Variables:

1-Needs analysis 2-Exercise selection 3-Training frequency 4-Exercise order 5-Training load and repetitions 6-Volume 7-Rest periods

Load is commonly described as either a certain percentage of a(n) ___ —the greatest amount of weight that can be lifted with proper technique for only one repetition—or the most weight lifted for a specified number of repetitions, a(n) ___

1-repetition maximum (1RM) repetition maximum (RM)

When maximal strength testing is not warranted, testing with a ___ load (and then estimating or predicting the 1RM) can be a suitable secondary option. Appropriate for nearly all athletes

10RM

A common strategy for testing sufficiently conditioned athletes is to conduct a(n)___ test in several core exercises and use ___ testing for assistance exercises

1RM multiple-RM

loads are calculated as a percentage of a tested or estimated ___; training loads are specifically determined from ___ testing

1RM multiple-RM

Traditionally, ___ workouts per week are recommended for many athletes to allow for sufficient recovery

3

An experienced strength and conditioning professional will be able to adjust the loads so that the 10RM can be measured within __-__ testing sets

3-5

even if an athlete is following a muscular strength training program that involves 2RM loads for the core exercises, the heaviest load the assistance exercises should be assigned is a(n)___

8RM

multiple-RM testing (and subsequent load assignments) for assistance exercises should be at or above a(n) ___ to minimize the isolative stress on the involved joint and connective tissue

8RM

___ are available to predict the 1RM from multiple-RM loads. They are most accurate when based on ___ (≤10) multiple-RM testing. Also, as the loads used in multiple-RM testing become___ (i.e., bringing the loads closer to the actual 1RM), the accuracy of the 1RM estimation increases

Equations low heavier

Once decided on, the training goal can be applied to determine specific load and repetition assignments via the ___, a percentage of the 1RM (either directly tested or estimated), or the results of multiple-RM testing

RM continuum

Research to date does not support the widespread use of %1RM tables for establishing training loads for every exercise assigned to athletes because: -The number of repetitions that can be performed at a certain percent of the 1RM is based on ___ set(s) - athletes may not always perform the ___ number of repetitions at a specified percentage of a 1RM -A certain percentage of the 1RM assigned to a machine exercise can result in ___ repetitions at the same percentage of the 1RM than with a similar free weight exercise

a single predicted more

To gather information needed to assign a training load, the strength and conditioning professional has the option of determining the athlete's: -___ 1RM (directly tested), -___ 1RM from a multiple-RM test (e.g., a 10RM), or -___ RM based on the number of repetitions planned for that exercise (the "goal" repetitions; e.g., five repetitions per set).

actual estimated multiple

When discussing things that influence training frequency, consider the effects of: -other ___ or ___ training, -sport skill ___, and -physically demanding ___.

aerobic, anaerobic practice occupations

___ or ___ may be a better term than just "load." This quantity is highly related to mechanical work and the associated metabolic energy demands and physiological stress

load-volume or volume-load

Avoid designing a resistance training program that increases the risk of injury due to a disparity between the strength of the ___, the muscle or muscle group actively causing the movement, and the ___, the sometimes passive muscle or muscle group located on the opposite side of the limb

agonist antagonist

exercises that usually recruit smaller muscle areas (i.e., upper arm, abdominals, calf, neck, forearm, lower back, or anterior lower leg), involve only one primary joint, and are considered less important to improving sport performance.

assistance exercises

refers to a sequence of resistance exercises performed during one training session

exercise order

involves choosing exercises for a resistance training program

exercise selection

the knowledge and skill to perform resistance training exercises properly

exercise technique experience

A common application of assistance exercises is for ___ prevention and ___, as these exercises often isolate a specific muscle or muscle group

injury rehabilitation

The analysis of common sites for joint and muscle injury and causative factors

injury analysis

Arrangement of repetitions and sets affects the ___ value, a measure of the ___of work performed.

intensity quality

Maximal power is produced at ___ velocities with the lifting of moderate, not maximal, loads

intermediate

The number of times an exercise can be performed (repetitions) is ___ related to the load lifted

inversely

Research to date does not support the widespread use of %1RM tables for establishing training loads for every exercise assigned to athletes because: -assumes there is a(n) ___ association between the loads lifted and the repetitions performed -Resistance-trained athletes may be able to ___ the number of repetitions listed in the table at any given percentage of their 1RM, especially in lower body core exercise

linear exceed

most simply referred to as the amount of weight assigned to an exercise set and is often characterized as the most critical aspect of a resistance training program

load

Dividing ___ by ___ results in the average weight lifted per repetition per workout session. This is a good approximation for ___&___ power output, which are true intensity or quality of work parameters (29).

load-volume by rep-volume mechanical and metabolic

The relationship between the ___ of the 1RM and the estimated number of ___ that can be performed at that load allows the strength and conditioning profes-sional to assign a specific resistance to be used for an exercise in a training session.

percentage repetitions

The analysis of strength, power, hypertrophy, and muscular endurance priorities

physiological analysis

___ exercises do not lend themselves well to multiple-RM testing above five repetitions for repeated testing sets because technique can deteriorate rapidly

power

A structural exercise that is performed very quickly or explosively. Typically assigned to athletes when they are appropriate for the athlete's sport-specific training priorities

power exercise

___exercises such as the snatch, hang clean, power clean, and push jerk should be performed___ in a training session, followed by other ___ exercises, and then ___ exercises. The literature also refers to this arrangement as___-joint exercises and then ___-joint exercises or ___ muscle areas and then ___ muscle areas

power, first nonpower core assistance multi single large, small

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 multijoint exercise involving the same muscle

preexhaustion

Generally, all the joints at the shoulder—the glenohumeral and shoulder girdle articulations—are considered one ___ joint when resistance training exercises are categorized as core or assistance. The___ is similarly considered a single primary joint

primary spine

The second task is to ___ the athlete's needs and goals by evaluating training (and injury) status, conducting a variety of tests (e.g., maximum strength testing), evaluating the results, and determining the primary ___ of training

profile goals

Designing a resistance training program is a complex process that requires the recognition and manipulation of seven ___ variables

program design

Another method of improving recovery and recruitment between exercises is to alternate ___ exercises (e.g., bench press, shoulder press, and triceps extension) with ___ exercises (e.g., lat pulldown, bent-over row, biceps curl)

pushing pulling

Athletes who train with maximal or near-maximal loads require more___time prior to their next training session. There is also evidence that upper body muscles recover more ___ from heavy loading sessions than lower body muscles. The same is true regarding an athlete's ability to recover ___ from single-joint exercises compared to multijoint exercises

recovery quickly faster

total number of reps

repetition- (rep-) volume

The number of times an exercise can be performed

repetitions

Other methods of arranging exercises involve having athletes perform one set of a pair of exercises with little to no ___ between them. Two common examples are referred to as ___&___ sets

rest supersets, compound

The athlete's level of preparedness for training (trianing status), is an influential factor in determining training frequency because it affects the number of ___ needed between training sessions

rest days

___ demands of the sport may limit the time available for resistance training.

seasonal

___-joint muscle action data reveal that peak power is reached with the lifting of very light loads—30% of the 1RM

single

exercise that involves only one primary joint

single-joint exercises

Research to date does not support the widespread use of %1RM tables for establishing training loads for every exercise assigned to athletes because: -Exercises involving ___ muscle areas may not produce as many repetitions as seen, and exercises recruiting ___muscle areas are likely to result in more repetitions performed -The most accurate relationship between percentages of the 1RM and the maximum repetitions possible is for loads ≥__% of the 1RM and ≤__ repetitions. Empirical evidence further suggests that as the percentage of the 1RM ___, the variability in the number of repetitions that can be completed increases.

smaller larger 75, 10 decreases

The continuum concept effectively illustrates that a certain RM emphasizes a(n) ___ outcome, but the training benefits are ___ at any given RM

specific blended

Despite the physiological blend of training effects, the ___ principle still dictates the dominant outcome that is attained and enhanced with a particular training load.

specificity

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. 2 names for this concept:

specificity specific adaptation to imposed demands (SAID) principle

Regardless of the type of training program (resistance, plyometric, speed, etc.), there are three foundational principles that always apply:

specificity, overload, and progression

More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a ___in which different muscle groups are trained on different days

split routine

To yield pertinent and reliable data that can be used effectively to develop a resistance training program, the tests selected should be related to the athlete's ___, consistent with the athlete's level of___, and realistically based on the ___ available

sport skill equipment

This chapter focuses only on the physiological outcomes that specifically relate to resistance training program design: (4)

strength, power, hypertrophy, and muscular endurance.

Typically, this goal is to improve: (4) . Concentrate on ___ training outcome(s) per season

strength, power, hypertrophy, or muscular endurance one

Training frequency is influenced by the overall amount of physical ___

stress

A core exercise that emphasizes loading the spine directly (e.g., back squat) or indirectly (e.g., power clean).

structural exercise

involves two sequentially performed exercises that stress two opposing muscles or muscle areas (agonist and antagonist)

superset

The issue of importance is that progression is based on the athlete's training status and is introduced ___&___

systematically and gradually

The athlete's ___ results, the ___&___ analysis of the sport, and the___ of the athlete's sport season determine the primary goal or outcome for the resistance training program.

test movement, physiological priorities

Prioritize ___ exercises when time is limited.

time efficient

Both methods of arranging and performing pairs of exercises are ___efficient and purposely more ___—and consequently may not be appropriate for unconditioned athletes.

time, demanding

training that occurred before he or she began a new or revised program. 2 names

training background exercise history

refers to the number of training sessions completed in a given time period. For a resistance training program, a common time period is ___

training frequency one week

The ___ is attained when the athlete lifts a load of a certain percentage of the 1RM for the goal number of repetitions.

training goal

An athlete's current condition or level of preparedness to begin a new or revised program. an important consideration when designing training programs. This includes a(n) ___ by a sports medicine professional of any current or previous injuries that may affect training

training status evaluation

An important part of the needs analysis described earlier is evaluating the athlete's ___ and exercise ___

training status exercise technique experience

3 components in the assessment of the athlete:

training status physical testing and evaluation primary resistance training goal

When determining training frequency, the strength and conditioning professional should consider the athlete's ___, ___, projected ___, ___ of exercises, and other concurrent ___ or ___

training status sport season exercise loads types training, activities

1RM testing requires adequate ___(intermediate or advanced) and ___ with the exercises being tested

training status, experience

An assessment of the athlete's training background should examine the: -___ of training program (sprint, plyometric, resistance, etc.), -___ of recent regular participation in previous training program(s) -Level of ___ involved in previous training program(s) -Degree of ___

type length intensity exercise technique experience

alternating upper and lower body exercises is good for ___ individuals and time ___

untrained limitations

Typically, major ___ exercises and exercises that mimic ___ movements in varying degrees are used in testing batteries

upper body jumping

One method of providing the opportunity for athletes to recover more fully between exercises is to alternate ___ exercises with ___exercises. If the exercises are performed with minimal rest periods, this method is also referred to as ___.

upper body lower body circuit training

it is important to quantify the amount of mechanical work or degree of metabolic demand in order to plan ___ in the training program and to avoid the ___phase of Selye's General Adaptation Syndrome associated with ___

variation exhaustion overtraining

Load-volume = ___ x ___

weight units × repetitions