Chapter 17
What is the acronym that is used interchangeably with specificity?
SAID = Specific Adaptation to Imposed Demands aka the type of demand placed on the body dictates the type of adaptation that will occur
The push-pull arrangement of exercise order ensure that...
the same muscle group will not be used in two series (or sets, in some cases) in succession, thus reducing fatigue in the involved muscles (or else the number of reps would be compromised)
A compound set involves sequentially performing ___ different exercises for ___ ___ muscle group.
two; the same (i.e. barbell biceps curl then switch to hammer curl with DBs)
An athlete can perform external ____________ _____ via demands made on the body to generate internal ___________ ______.
mechanical work, metabolic energy
What part of the sport assessment helps guide direction in selecting tests during physical testing and evaluation?
movement analysis
How is training status classified?
on a continuum from beginning to intermediate to advanced and cannot be definitely demarcated
Exercises selected for the specific demands of the sport should maintain a balance of muscular strength across joints and between ______ muscle groups, as avoidance of this increases risk of _____due to a disparity between the strength of the ______ and _______ muscle groups
opposing; injury; agonist and antagonist
Resistance Training Frequency Based on Training Status
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Resistance training frequency based on the sport season (for a TRAINED athlete)
see pic
true or false: greater training frequency allows more core exercises to be included in the training program
true
True or false: volume-load is is not affected by the rep and set scheme
true - just takes total amount of reps no matter how you do them (i.e. 15 sets of 1 rep, 3 sets of 5 reps, 5 sets of 3 reps)
True or false: During *in-season*, you want to be creative and time-efficient with exercises (i.e. if an exercise targets more than one muscle, you won't have to do an assistance exercise for that muscle later, which reduces time devoted to the resistance training portion of the in-season program)
true! this should be more sport-specific time of season
True or false: an effort should be made to concentrate on only one training outcome per season
true, despite a potential desire or need to make improvements in two different areas (i.e. strength and muscular endurance)
True or false: volume-load does not include a distance value when calculating
true- it is the just the number of reps times weight/load
A superset involves ___ sequentially performed exercises that stress ___ ___ muscles or muscle areas which are AKA _______ and _______
two, two opposing; agonist and antagonist
Movement-related resistance training exercises for throwing/pitching
-lunge -SL squat -barbell pullover -overhead triceps extension -shoulder IR and ER
Recovery exercises assist in the removal of ________ ________ and __-________ and maintain some amount of _____ ____ to the exercised muscles so that repair processes can be optimized
-metabolic waste; by-products -blood flow
Supersets and compound sets are methods of arranging and performing _____ of exercises that are time efficient and purposely more __________ - and consequently may not be appropriate for unconditioned athletes
-pair -demanding
Movement-related resistance training exercises for rowing
-power clean -clean pull -snatch pull -bent over row -seated row -angled leg press -horizotnal leg press -deadlift -stiff-legged deadlift -good morning
Movement-related resistance training exercises for vertical jumping
-power clean and snatch (relevant bc of quick movement characteristics thereby applying a fast rate of force development and high power) -push jerk -back squat -front squat -standing calf raise
Movement-related resistance training exercises for freestyle swimming (including starts and turns)
-pull-up (to target the lats for that shoulder extension) -lateral shoulder raise -forward step lunge (think starting position) -upright row -barbell pullover -SL squat (think of starting position)
Assistance exercises usually recruit _______ muscle areas (*give examples*), and involve only one _________ joint (aka ________ - joint exercises)
-smaller (i.e. upper arm, abs, calf, neck, forearm, lower back, anterior low leg) -primary; single-joint exercises)
Are the following considered push or pull exercises? -stiff-leg DL -leg press -leg curl -back squat
-stiff leg DL: pull -leg press: push -leg curl: pull -back squat: push
A physical evaluation involves conducting assessments of the athlete's
-strength -flexibility -muscular endurance -power -speed -body comp -CV endurance -etc
In the case of resistance training specifically, specificity refers to aspects such as:
-the muscles involved -the movement pattern -the nature of the muscle action (i.e. speed of movement, force application)
To make informed exercise selections, the strength and conditioning professional must understand:
-the nature of various types of resistance training exercises (i.e. exercise type such as core and assistance vs. structural and power) -movement and muscular requirements of the sport -the athletes exercise technique experience -equipment available -amount of training time available
Exercises can be classified as either core or assistance exercises based on what?
-the size of the muscle areas involved -their level of contribution to a particular sport movement
Why would power exercises be performed first in the order of exercises?
-they result in significant energy expenditure so athlete perform first while they are still metabolically fresh -require the highest level of skill and concentration and are most affected by fatigue
If you are following a push pull exercise order, is it okay if one ill movement occurs before another (i.e. biceps curls before the shoulder shrug)
Yes - as long as it does not affect the athlete's ability to perform the next exercise (i.e. different muscle group)
If exercises are performed with minimal rest periods (20-30 seconds), this method is also referred to as what?
circuit training
With an in-season athlete, does this increase, decrease, or have no effect on training frequency for resistance training?
decreases frequency of resistance training because they need to focus more on practicing sport skill
True or false: muscle balance means equal muscle strength
false; it means that there is just a proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or muscle group
Mechanical work can be defined as the product of:
force x displacement
Specificity also relates to the athlete's sport season. As an athlete progresses through the preseason, in-season, and postseason, all forms of training should gradually progress in an organized manner from:
generalied to sport specific
Core exercises: Recruit ___ or more ___ muscle areas; involve ___ or more ___ joints; Receive ___ because of their direct application to the sport
-1 or more large muscle areas (i.e. chest, thigh, shoulder, back, hip, etc.) -2 or more primary joints (aka multijoint exercise), -priority when one is selecting exercises
How does any other training effect training frequency for an athlete?
-If an athlete's program already includes aerobic or aerobic training, sport skill practice, or any combo --> frequency may need to be reduced - physically demanding jobs --> athletes may not be able to withstand the same training frequency as athletes who are less active outside of their sports
What are some ways in which you can overload an athlete
-Increasing the load assigned to exercises -Increasing the number of sessions per week (or per day in some instances) -Adding exercises or sets, -emphasizing complex over simple exercises, -decreasing the length of the rest periods between sets and exercises, -or any combination of these or other changes
The issue of importance is that progression is based on:
-The athletes training status and -Is introduced systematically and gradually
When determining training frequency, the strength and conditioning professional should consider what?
-The athletes training status, -sport season, -projected exercise loads, -types of exercises, -other concurrent training or activities
Movement-related resistance training exercises for ball kicking
-Unilateral hip adduction and abduction -SL squat -forward step lunge -knee extension -leg raise
What is a structural exercise?
-a core exercise that emphasizes loading through the spine directly (i.e. back squat) or indirectly (i.e. power clean) -involves muscular stabilization of posture during performance of the lifting movement (i.e. maintaining a rigid torso and a neutral spine during a back squat)
When are recovery exercises typically performed
-at the end of the main resistance training session -as a separate session within the microcycle
Movement-related resistance training exercises for running/sprinting
-clean, snatch (relevant bc of quick movement characteristics thereby applying a fast rate of force development and high power for sprinting) -front squat -forward step lunge -step up -leg (knee) ext -leg (knee) curl -toe raise (DF)
Movement-related resistance training exercises for ball dribbling and passing
-close-grip bench press -DB bench press -triceps pushdown -reverse curl -hammer curl
Movement-related resistance training exercises for racket stroke
-flat DB fly -lunge -bent-over lateral raise -wrist curl -wrist ext
Why is important to quantify the amount of mechanical work or degree of metabolic demand?
-in order to plan variation in the training program and -to avoid the exhaustion phase of Selye's General Adaptation Syndrome associated with overtraining
How can one progressively increase training intensity
-increase resistance used -Raising the number of weekly sessions, -adding more drills or exercises to each session, -changing the type or technical requirements of the drills or exercises (ie front squat -> hang power clean -> power clean) -or otherwise increasing the training stimulus
Recovery exercises can take the form of:
-lightly loaded resistance exercises -low-intensity aerobic exercise
When assessing an athlete's training background, the following should be examined:
-type of training program (sprint, plyometric, resistance, etc.) -length of recent regular participation in previous training program(s) -level of intensity involved in previous training program(s) -degree of exercises technique experience
When might it be good to choose "alternated upper and lower body" exercise order?
-untrained individuals who find that completing several upper or lower body exercises in succession is too strenuous -if training time is limited
Need analysis: evaluation of the sport should at least include consideration of:
1. *Movement analysis*: body and limb 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 other characteristics such as: flexibility, CV endurance, speed, agility should also be evaluated
Four of the most common methods of ordering resistance exercises are:
1. Power, other core, then assistance exercises (aka: multijoint exercises and then single-joint exercises OR large muscle areas and then small muscle areas)* 2. Upper and lower body exercises (alternated) 3. Push and Pull exercises alternated 4. Supersets and Compound Sets *If power exercises are not in the plan, then the recommended order is core then assistance exercises
Resistance training programs for athletic populations require attention to what principles?
1. specificity 2. overload 3. progression
The needs analysis is a _____-stage Process that includes:
2 -An evaluation of the requirements and characteristics of the sport and -An assessment of the athlete
Designing a resistance training program as a complex process that requires the recognition and manipulation of how many program design variables? What are they?
7 1. Needs analysis 2. Exercises selection 3. Training frequency 4. Exercise order 5. Training load and reps 6. Volume 7. Rest periods
When concentrically training the low back muscles during resistance training, at what point in the exercise order should they be performed?
After exercises that require an erect torso or a neutral spine because fatigue of the lower back muscles can result in incorrect and potentially injurious exercise technique in structural or standing exercises
A lack of certain equipment may necessitate selecting exercises that:
Are not as sport specific
If there is any question whether an athlete can perform an exercise with proper technique, the strength and conditioning professional should:
Ask the athlete to demonstrate the exercise and if the athlete demonstrates incorrect technique, the strength coach should provide complete instruction
After physical testing is completed, what is done next?
Compare to normative or descriptive data to determine the athlete's strengths and weaknesses
For a beginner athlete, if they train on a Monday and a Wednesday, is there an effect on training status? What about in well-trained athletes?
For beginners, the absence of a training stimulus between Weds and the next Monday will result in a decrease in training status For well-trained athletes, one session a week can maintain strength
If a training program is to continue producing higher levels of performance, the _________ Of the training must become progressively greater
Intensity Aka this the idea of The principle of progression.
Why is an athletes training status an influential factor in determining training frequency?
It determines the number of rest days needed between training sessions
As an athlete adapts to training and becomes better conditioned what happens to training frequency?
It is appropriate to consider increasing the number of training days
What type of exercises are unskilled athletes typically introduced to first?
Machine and free weight ASSISTANCE exercises because these are considered easier to perform than freeweight CORE exercises due to their lower balance and coordination requirements
This term refers to assigning a workout or training regimen of greater intensity then the athlete is accustomed to
Overload
Without this principle in an anaerobic training program, the athletes' ability to make improvements is greatly limited
Overload
This principle of resistance training programming Promotes long term training benefits
Progression
What is the general guideline for rest or recovery days for training frequency?
Schedule training sessions so as to include at least one rest or recovery day (but not more than three) between sessions that stress the same muscle groups
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. What is this concept known as?
Specificity aka specific adaptation to imposed demands (SAID) principle
When an athlete is in the off-season, why might they have extra time available to perform more resistance training exercises?
Sport-skill practice is not the first priority in the off-season
Which exercise is more time efficient for a 100 m sprinter: The machine leg press or free weight lunge
The machine leg press as it requires much less time compared to if the athlete was performing the lunge with free weight as they have to load both ends of the bar, attach the locks, back out of the power rack, establish a stable starting position, perform repetitions on each leg, and then re-rack the bar
What happens during the assessment of the athlete in the needs analysis step of program design?
The strength coach needs to profile the athlete's needs and goal by: -evaluating training (and injury) status -conducting a variety of tests (i.e. max strength testing) -evaluating the results -determining the primary goal of training
If time for a training session is limited, exercises that are more ____-________ may need to be given priority over others
Time-efficient
Which exercise order would result in decreasing overall training time? Why?
Upper and lower body exercises because -the athlete can perform and upper body exercise and then immediately go to a lower body exercise without having to wait for upper body to rest
Muscle or muscle group actively causing the movement
agonist
Usually exercises are arranged so that...
an athlete's maximal force capabilities are available (from a sufficient rest or recovery period) to complete a set with proper exercise technique
When assessing an athlete's training status, what does this involve?
an evaluation by a sports medicine professional of any current or previous injuries that may affect training
the sometimes passive muscle or muscle group location the opposite side of the limb
antagonist
Are core or assistance exercises less important to improve sport performance?
assistance
A sequence of resistance exercises performed during one training session
exercise order
Various sets and rep scenes affect the true ________ value for resistance exercise and indicate the ________ of work performed
intensity; quality
Often characterized as the most critical aspect of a resistance training program
load
The amount of weight assigned to an exercise set
load
This is a structural exercise that is performed very quickly or explosively
power exercise
Exercises that do not involve high muscular stress and high stress on the nervous system but promote movement and restoration are classified as what type of exercise?
recovery
In regard to training frequency, athlete's who lift max to near-max loads requires more ________ time before their next training session
recovery
What is A common application for an assistance exercise?
rehab and injury prevention
Classifying resistance training status using the factors that make up training background -current program -training age -frequency per week -training stress aka intensity -technique experience and skill
see pic
General training priorities by sport season (off-season, preseason, in-season, postseason [active rest]) -is the priority low, medium, or high for sport vs. resistance training -what is the resistance training goal during each sport season
see pic
Is the spine considered a single primary joint or multijoint?
single primary
Purpose of circuit training
sometimes used to improve cardiorespiratory endurance, although to a lesser extent than conventional aerobic exercise training.
A method where the athlete is trained in a specific manner to produce a specific adaptation or training outcome
specificity
This type of training allows for more overall exercises to be performed without an excessive increase in training time (per session) because the exercises are divided over more training days
split routine
What do you call it when an athlete trains different muscle groups on different days giving the athlete the opportunity to adequately recover between similar training sessions? Who uses this type of training?
split routine; highly resistance-trained athletes (intermediate or advanced)
Volume-load should be considered as "_____ _______ volume-load" when calculating resistance training in which the athlete or mass is moved
system mass
This refers to the number of training sessions completed in a given time period
training frequency
An athlete's current condition or level of preparedness to begin a new or revised program
training status
Do upper or lower body muscles recover quicker from heavy loading session? What about single- vs. multi-joint exercises?
upper body muscles; single = quicker
Quantity measure for resistance training "work" that is highly related to mechanical work and the associated metabolic energy demands and physiological stress
volume-load
How to calculate True intensity aka mechanical or metabolic power output
volume-load/rep-volume = avg weight lifted per repetition per workout session which is equal to true intensity/quality of work
