Exam 2 Program Design for resistance training

Load --characterized as? 1-repetition maximum repetition maximum

- 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 one one repetition Most weight lifted for a specified number of repetitions (doesn't give additional information)

Step 5: Training load and repetitions -variation of the training load --heavy day loads are designed to be... --the load for the other days..

-"heavy day" loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions -make sure to have some rest days -the load for the other training days are reduced to provide recovery after they heavy day while still maintaining sufficient training frequency and volume

2-for-2 rule

-A conservative method that can be used to increase an athletes training loads; if the athlete can perform two or more repetitions over his 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 -told to do 75% 10reps and you do 12 you are stronger, two days in a row

Step 4: Exercise order -"push" and "pull" exercises --used to improve ?

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

Step 3: training frequency -Training load and exercise type --athletes who train with maximal or near-maximal loads require... -training frequency is influenced by? --consider the effects of (3)

-Athletes who train with maximal or near-maximal loads require more recovery time before their next training session -training frequency is influenced by the overall amount of physical stress -consider the effects of --other aerobic or anaerobic training --sport skill practice --physically demanding occupations

Step 7: Rest Periods -Strength and power --require how long of rest periods? -Hypertrophy --require how long of rest periods -Muscular endurance --requires?

-Maximal or near-maximal loads require longer rest periods -2-5 min -short to moderate rest periods required -typically strategies range from 30 s to 1.5 minutes -Very short rest periods of 30 seconds or less are required

Principles of anaerobic exercise prescription -Resistance training program design variables 7

-Needs analysis -exercise selection -training frequency -exercise order -training load and repetitions -volume -rest periods

Step 5: training load and repetitions -Assigning load and repetitions based on the training goal --training goal can be used to determine... -Repetition maximum continuum --use heavy loads if goal is ... --use moderate loads for... --use light loads for...

-Once decided on. the training goal can be applied to determine specific load and repetition assignments via the RM continuum, a % of the 1RM, or the results of multiple RM testing -Repetition maximum continuum --use heavy loads if the goal is strength and power --use moderate loads for hypertrophy --use light loads for muscular endurance

Step 4: Exercise order -Upper and lower body exercises -what is it called when exercises are performed with minimal rest periods?

-One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises -If the exercises are performed with minimal rest periods, this method is also referred to as circuit training

Step 5: training load and repetitions -Progression of the training load what influences load increases (3) -what % can be used in place of absolute values?

-Quantity of load increases --variations in training status, volume-loads, and exercises greatly influence appropriate load increases --relative load increases of 2.5% to 10% can be used in place of the absolute values in table 17.10 --small increments**

Step 6: Volume -Multiple versus single sets

-Single-set training may be appropriate for untrained individuals or during the first several months of training -Higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance trained athletes

Step 2 Exercise selection -Movement analysis of the sport --sport specific exercises... concept is called what --muscular balance --exercise to promote recovery, do not involve what?

-Sport specific exercises --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 concept is called training specificity or specific adaptation to imposed demands -Muscular balance --Agonist: the muscle or muscle group actively causing the movement --Antagonist: the sometimes passive muscle or muscle group located on the opposite side of the limb -Exercise to promote recovery --do not involve high muscular stress or high stress on the nervous system --promote movement and restoration

Step 5: Training load and repetitions -1RM and multiple-RM testing options --1RM testing requires.. --what kind of exercises should you choose? --choose exercises that... --estimate 1RM how?

-Testing the 1RM --1RM testing requires training status (intermediate or advanced) and experience with exercises being tested --choose core exercises for 1RM testing --choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing -Estimate a 1RM using a table -Estimate a 1RM using prediction equations

Step 5: Training load and repetitions -Assignment load and repetitions based on the training goal -- assignment load and reps is the relationship between.. --training goal is attained when the athlete... --load and rep assignments are indicated for athletes training for..

-The relationship between the % of the 1RM and the estimated number of reps that can be performed at that load -the training goal is attained when the athlete lifts a load of a certain % of the 1RM for the goal number of reps -Load and rep assignments are indicated for athletes training for single- effort power events (shot put, high jump, weightlifting) and multiple-effort power events (basketball, volleyball)

Step 7: Rest Periods -the length of the rest period between sets and exercises is dependent on 3

-The time dedicated to recovery between sets and exercises is called the rest period or interest rest -The length of the rest period between sets and exercises is highly dependent on the goal of training, the relative load lifted, and the athletes training status

Step 5: training load and Repetitions -Progression of the training load --timing load increases as the athlete --monitoring athlete helps..

-Timing load increases --As the athlete adapts to the training stimulus; loads must be increased so that improvements will continue over time (when 1RM has improved) --monitoring each athletes training and response helps the strength and conditioning professional know when and to what extent loads should be increased

Step 3: training frequency is.. --for resistance training program.. --for beginners? --for trained?

-Training frequency is the number of training sessions completed in a given time period -for resistance training program, a common time period is one week -2 days a week minimum, 3-4 max for beginners -2 days a week minimum, 6-7 max for trained

Step 6: Volume -Primary resistance training goal

-Training volume is directly based on the resistance training goal

Step 6: Volume -Primary resistance training goal -Strength and power --volume assignments for power are.... compared to strength training hypertrophy --contains... --increase in muscular size is associated with? Endurance

-Volume assignments for power training are typically lower than those for strength training in order to maximize the quality of exercise -lot of reps and a lot of volume -increases in muscular size are associated with higher training volumes and performing three more exercises per muscle group -few sets -many reps (12 or more), lighter loads

Step 4: exercise order -supersets and compound sets -complex training -french contrast method

-a superset involves two sequentially performed exercises that stress two opposing muscles or muscle areas (an agonist and its antagonist) -a compound set involves sequentially performing two different exercises for the same muscle group -complex training- involves a high force exercise followed by a high velocity exercise (back squat and plyometric jump) (for power athletes) -french contrast method- four exercises increasing velocity exercises of the same movement

Step 2; exercise selection -Exercise type --5 different exercise types --first,second what kind of joint? recruit what muscle area? receive priority because? --third, recruit what muscles? involve what joint? helps with? --fourth, emphasize what? --fifth, what kind of exercise?

-core (primary and secondary) exercises --multijoint (primary exercises makes them better at sport) secondary exercise is a matched pair to the primary exercise (help with the primary exercise) for a back squat a secondary exercise would be a front squat --recruit one or more large muscle areas --involve two or more primary joints --receive priority because of their direct application to the sport -Assistance exercises (axillary exercise) --recruit smaller muscle areas --involve only one primary joint(single joint) --considered only one primary joint --considered less important to improving sport performance --helps with limiting chance of injury instead of helping performance (consider muscles that get injured in sport such as hamstrings) Structural exercises --emphasize loading the spine directly or indirectly --any time we are standing on our feet Power exercises --structural exercises that are performed very quickly or explosively --olympic lifts

**Step 2: exercise selection -exercise technique experience --do not assume what? --have athlete -availability of.. -available

-do not assume that an athlete will perform an exercise correctly -if there is any doubt, have the athlete demonstrate the exercise, and provide instruction as needed -availability of resistance training equipment -available training time per session --prioritize time-efficient exercises when time is limited

Step 4: exercise order is the... order with the 3 main

-exercise order is the sequence of resistance exercises performed during one training session -power, other core, then assistance exercises --power exercise (such as snatch, hand, clean, power clean, and push jerk) should be performed first in a training session --followed by other non power core exercises --then assistance exercises Order should be-power(require most power, have to pay attention to details so no injury), primary, secondary, assistance

Step 1: Needs analysis -evaluation of the sport(3)

-movement analysis: body and limb movement patterns and muscular involvement -physiological analysis: strength, power, hypertrophy, and muscular endurance priorities -injury analysis: common sites for joint and muscle injury and causative factors

Step 1: Needs analysis -two stage process

-needs analysis is a two-stage process that includes --an evaluation of the requirements and characteristics of the sport --an assessment of the athlete

Step 3: Training frequency -sport season

-seasonal demands of the sport may limit the time available for resistance training -type of sport depends on training days

Step 5: training load and repetitions -Relationship between load and repetitions --load is characterized as...

-the heavier the load, the lower the number of repetitions that can be performed -Load is commonly characterized as a % of a 1-repetition max (1RM) or as a repetition max (RM)

Step 2: exercise selection -Choosing exercises for a resistance training program requiring knowing -4 things

-the movement and muscular requirements of the sport -an athletes exercise technique experience -equipment available -the amount of training time available

Volume Set Repetition-volume Volume-load

-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 repetitions performed during a workout session (weight x the reps) The total number of sets multiplied by the number of repetitions per set, multiplied by the weight lifted per rep

Step 1: Needs analysis -assessment of the athlete (3 main) --order of training should be...

-training status --type of training program (have they been training long) --length of recent regular participation in previous training programs --level of intensity involved in previous training programs --degree of exercise technique experience -Physical testing and evaluation --tests should relate to the athletes sport --use the results of the movement analysis to select tests --after testing, compare results with normative or deceptive data to determine the athletes strengths and weaknesses -Primary resistance training goal --typically to improve strength, power, hypertrophy, or muscular endurance --concentrate on one training outcome per season. -endurance, hypertrophy, strength, power (what the training order should be)

Step 3: training frequency -training status affects what? -a frequency of how many days per week is recommended? -highly resistance-trained athletes can use what kind of training...

-training status affects the number of rest days needed between sessions -a frequency of three workouts per week is recommended for many athletes to allow sufficient recovery between sessions -More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a split routine in which difference muscle groups are trained on different days

Number of reps before failing max power max strength hypertrophy endurance

5 reps or less 6 reps or less 6-12 12+ chart

Step 5: Training load and repetitions Mechanical work= Volume-load- a practical measure for the.. Volume load= what affects the intensity value?

= force x displacement - is a practical measure for the quantity of work performed in resistance training -weight units x repetitions -arrangement of repetitions and sets affects the intensity value, a measure of the quality of work performed