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ch. 17 Program Design for RT
Terms in this set (42)
Principles of RT
training in a specific manner to produce a specific adaptation or training outcome
EX: muscles involved, pattern and nature of the muscle action
Specific Adaptation to Imposed Demands
assigning a workout or training regimen of greater intensity than the athlete is accustomed to.
How overload can be applied
-inc. number of sessions
-adding exercise or sets
Where training is increased gradually as the body adjusts to the increased demands being made on it
Program design variables
1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and repetitions
7. Rest periods
form of program evaluation that occurs before a program begins and determines whether the program is needed
Evaluation of the sport
movement analysis- body and limb movement
physiological analysis- strength/power/hypertrophy/ME
injury analysis- common sites for injury
Assessment of the Athlete
Profile the athlete's needs and goals by evaluating training and injury status, testing and determining the training goals of the athlete
importance of training status
level of preparedness
assessment of training background
-type of training
-length of recent participation
-level of intensity
-degree of exercise technique experience
physical testing and evaluation
assessing strength, flexibility, power, speed, ME, body comp, cardio endurance.
The process of choosing appropriate exercises for a client's program.
17.2 Example of General Training Priorities by Sport Season
Core and Assistance Exercises
Core exercises recruit one or more large muscle areas, involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport.
• Assistance exercises usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance.
Structural and Power Exercises
• Structural exercises
emphasize loading the spine directly or indirectly.
.* (back squat or power clean)
Power exercises are structural exercises that are performed very quickly or explosively.
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
Exercises selected for the specific demands of the sport should maintain a balance of muscular strength across joints and between opposing muscle groups
the muscle or group actively causing the movement
passive muscle or group located on the opposite side of limb
proper ratio of strength, power, or ME
exercises that do not involve high muscular stress and high stress on the nervous system but promote movement and restoration
(assist in the removal of metabolic wastes and by-products and maintain some amount of blood flow to the exercised muscles so that repair processes can be optimized)
The number of training sessions performed during a specified period (usually 1 week)
•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 different muscle groups are trained on different days.
A routine that trains different body parts on separate days
•Seasonal demands of the sport may limit the time available for resistance training.
Training load and exercise type
Athletes who train with maximal or near-maximal loads require more recovery time prior to their next training session
Exercise order is the sequence of resistance exercises performed during one training session.
Power, other core, then assistance exercises
•Power exercises (such as the snatch, hang clean, power clean, and push jerk) should be performedfirst in a training session
•Followed by other non-power core exercises
•Then assistance exercises
Upper and Lower Body Exercises (Alternated)
-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.
"Push" and "pull" exercises (alternated)
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).
•involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).
•involves sequentially performing two different exercises for the same muscle group.
training load and rep :
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.
1-repetition maximum (1RM): Greatest amount of weight that can be lifted with proper technique for only one repetition.
Repetition maximum (RM): Most weight lifted for a specified number of repetitions.
product of force and displacement
the total number of sets multiplied by the number of repetitions per set, multiplied by the weight lifted per rep
1RM Testing Protocol
1. Warm up with light resistance 5-10 reps
2. 1 min rest
3. Warm up with weight for 3-5 reps- 10-20 lbs or 5-10% for UE, 30-40 lbs or 10-20% for LE
4. 2 min rest
5. Estimate near max by adding: 10-20 lbs or 5-10% for UE, 30-40 lbs or 10-20% for LE
6. 2-4 min rest
7. Increase load- 10-20 lbs or 5-10% for UE, 30-40 lbs or 10-20% for LE
8. Attempt 1 RM
9. Success = 2-4 min rest and return to step 7; fail = 2-4 min rest and subtract 5-10 lbs or 2.5-5% for UE, 15-20 lbs or 5-10% for LE and return to 8
10. Complete 1RM b/t 3-5 testing sets
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