PROGRAMME DESIGN FOR RESISTANCE TRAINING Flashcards

Question

Describe training status

Answer 1

Training status affects the number needed between sessions. Traditionally, 3 workouts per week are recommended for many athletes to allow sufficient recovery between sessions. As an athlete adapts to training & becomes better conditioned, it is appropriate to consider increasing the # of training days from 4 to 7 days/wk.

Answer 2

Schedule training sessions so that there is at least 1 rest or recovery day—but not more than 3—between sessions that stress the same muscle groups.

Answer 3

split routine in which different muscle groups are trained on different days.

Answer 4

for example : if worked the chest muscles on Monday and Thursday: 2 days of rest or hours method: 3 x 24h of rest: 73 hours.

Answer 5

Seasonal demands of the sport may limit the time available for resistance training. For example, in post season; might not need resistance training

Answer 6

Athletes who train with maximal or near-maximal loads require more recovery time prior to their next training session.

Answer 7

- Alternating lighter & heavier training days may increase training frequency. - Upper-body muscles can recover more quickly from heavy-loading sessions than lower-body muscles. - Recovery from single-joint exercises is faster than from multi-joint exercises.

Answer 8

Training frequency is influenced by the overall amount of physical stress. Consider the effects of: other types of anaerobic training, aerobic training, sport skill practice, & physically demanding occupations

Answer 9

- Sprinting - Agility - Speed-Endurance - Plyometrics - Sport Skill Practice

Answer 10

exercises are usually arranged so that an athlete's maximal force capabilities are available from a sufficient rest or recovery period.. to then complete a set with a proper exercise technique (f too fatigued to the next exercise not good)

Answer 11

1. Power, Other Core, Then Assistance Exercises – The literature also refers to this arrangement as MJ exercises & then SJ exercises or LM areas & then SM areas. 2. Alternated Upper and Lower Body Exercises 3. Alternated “Push” and “Pull” Exercises 4. Supersets and Compound Sets

Answer 12

first, other nonpower core exercises and then assistance exercises. * but be careful: Don’t do too much power exercises they take a lot of energy More and more difficult

Answer 13

reverse” exercise arrangement where the athlete 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. what it means (from chatgpt: means: You purposely fatigue a big (primary) muscle first By doing a single-joint (isolation) exercise, Before doing a multi-joint (compound) exercise that also uses that same muscle. The goal is to pre-fatigue the target muscle so the athlete feels it working more during the compound movement.)

Answer 14

Provides the opportunity to recover more fully between exercises. Helpful for untrained individuals.

Answer 15

- minimizes the length of the rest periods required between exercises -Maximizes the rest between body areas. - Decreases overall training time.

Answer 16

IT IS A FORM OF ALTERNATE UPPER AND LOWER BODY EXERCISE - BUT exercises are performed at minimal rest periods : 20-30 seconds - A nearly continuous training session. - May slightly improve CRE, although to a lesser degree than conventional aerobic exercise training. Good for whole body and split routine.

Answer 17

Another method of improving recovery & recruitment between exercises. Ensures that the same muscle group will not be used for 2 exercises, or in some cases, 2 sets, in succession, which will reduce fatigue in the involved muscles. Also used in circuit resistance training programs. Ideal for athletes beginning or returning to a resistance training program. (side note: Make sure technique is good for each one. It reduces fatigue and looking at not stressing the same muscle.)

Answer 18

involves sequentially performing 2 exercises that stress 2 opposing muscles or muscle areas. e.g., an agonist & its antagonist.

Answer 19

involves sequentially performing 2 different exercises for the same muscle group.

Answer 20

1. Terminology Used to Quantify & Qualify Mechanical Work 2. Relationship Between Load & Repetitions 3. 1RM & Multiple-RM Testing Options -> Testing the 1RM -> Estimating a 1RM (Using a 1RM Table Using Prediction Equations) -> Multiple-RM Testing Based on Goal Repetitions 4. Assigning Load & Repetitions Based on the Training Goal -> Repetition Maximum Continuum -> Percentage of the 1RM How to Calculate a Training Load Assigning Percentages for Power Training 5. Variation of the Training Load 6. Progression of the Training Load -->Timing Load Increases --> Quantity of Load Increases

Answer 21

it is important to quantify the amount of mechanical work or degree of metabolic demand. Mechanical Work = Force x Displacement = (100 weight units x 15 reps) x 2 distance units = 3,000 work units = volume-load x distance (Volume load and volume repetition are 2 different things)

Answer 22

- is = total # sets x # reps/set x wt lifted/rep . - is a practical measure for the quantity of work performed in resistance training (concentric work). - is highly related to mechanical work & the associated metabolic energy demands & physiological stress. - should be considered as system mass volume-load in the calculation of resistance training in which the athlete or a mass is moved.

Answer 23

Volume-Load (VL) or Load-Volume (LV) is also useful in quantifying the nature of the total resistance training: Core Exercises, Assistance Exercises. Hypertrophy, Maximal Strength, Power Training. is NOT affected by the rep & set scheme of the resistance training: 15 sets of 1 rep 5 sets of 3 reps 3 sets of 5 reps 1 set of 15 reps

Answer 24

- is the total # of reps performed during a workout session. - is proportional to time. can be used to calculate mechanical or metabolic power or intensity instead of time: Mechanical Power = Work / Time = (Force x Displacement) / Time

Answer 25

True Intensity Value for Resistance Exercise = mechanical or metabolic power. – is affected by the rep & set scheme of the resistance training.

Answer 26

- is related to intensity or the quality of work. - is a practical measure for the quality of work performed in resistance training. - is a good approximation of mechanical & metabolic power output, which are true intensity or quality of work parameters. - is affected by the rep & set scheme of the resistance training.

Answer 27

Training Intensity = Volume-Load / Repetition-Volume

Answer 28

is another method used to measure the intensity of a training session that is based on the amount of rest between bouts of work. Exercise Density = Total VL / Total rest between sets Exercise Density: kg/s or lb/s Total VL: kg or lb Total rest between sets: seconds

Answer 29

Load is commonly described as: -> a %age of a 1-repetition maximum (1RM) or a repetition maximum (RM).

Answer 30

The # of repetitions an exercise can be performed is inversely related to the load lifted. The heavier the load, the lower the # of repetitions that can be performed. **Training goals affect the load & repetition regimen.**

Answer 31

- load: the amount of weight assigned to an exercise set. often characterized as the most critical aspect of a resistance training program. Load can be either %age of 1-RM or RM - 1 Rep max: the greatest amount of weight that can be lifted with proper technique for only 1 rep. - Rep max : the most weight lifted for a specified number of repetitions. e.g., 10RM. - %1RM – Repetition Tables; provide helpful guidelines for assigning an athlete’s training loads are not supported by research

Answer 32

1. Assumption A linear relationship exists between the loads lifted & the reps performed. However, research shows a curvilinear relationship. 2. Resistance-Trained Athletes may be able to exceed the # of reps listed in the table at any given % of their 1-RM especially in lower-body core exercises

Answer 33

1. 1RM Test Directly tested. 2. Estimated 1RM from a Multiple-RM Test 10RM. 3. Prediction Equations for 1RM Estimate the 1-RM using an equation. 4. Multiple-RM based on Goal Repetitions S & C professional decides the # of reps the athlete will complete during the multiple-RM test. (side note: They will determine what the RM value based one experiene with athletes.)

Answer 34

10 RM testing is similar to the 1 RM testing protocol each set requires 10 reps -Sequential load changes are approximately ½ smaller than those used in direct 1RM testing (refer to Figure 17.1). -Lower multiple-RM determinations using heavier loads are more accurate for assessing the 1RM than the 10RM test.

Answer 35

once we know the weight lifted during the 10 RM, find that number in the table and look for the 75 (colonm). will know what is the 75% 1 RM value for that weight

Answer 36

are available to predict the 1RM from multiple-RM loads. The accuracy of 1RM estimation using prediction equations is increased when: -> heavier loads are used in multiple-RM testing. -> the equations are based on loads ≤ 10 RM. -> the athlete has been consistently training with low multiple- RM resistances & is tested at a matching low multiple-RM resistance.

Answer 37

Requires the S & C professional to 1st decide on the # of repetitions the athlete will perform in the actual program for the exercise being tested.

Answer 38

Once the primary goal of the resistance training program has been established, it can be applied to determine specific load & repetition assignments via: the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing.

Answer 39

Goal: Strength or Power. use relatively heavy loads. Goal: Hypertrophy. use moderate loads. Goal: Muscular Endurance. use light loads. A certain RM emphasizes a specific outcome, but training benefits are blended at any given RM.

Answer 40

The relationship between the %age of the 1RM & the estimated # of reps that can be performed at a particular training load (Table 17.7) is used by S & C professionals to assign a specific resistance to be used in an exercise training session.

Answer 41

1. What is the measured or estimated 1RM of the selected resistance exercise? Bench Press 1RM = 220 lb ② What is the athlete’s training goal? Muscular strength ③ Refer to Table 17.9 to establish the load & rep assignments based on the athlete’s training goal. Muscular strength: ≥ 85% 1RM & ≤ 6 reps ④ Refer to Table 17.7, the %1RM-repetition relationship, to establish the training load that will be assigned to the athlete’s resistance exercise. According to Table 17.7, the S & C professional can assign loads corresponding to: 85% 1RM = 85% (220 lb) = 187 lb for 6 reps, 87% 1RM = 87% (220 lb) = 191 lb for 5 reps, 90% 1RM = 90% (220 lb) = 198 lb for 4 reps, 93% 1RM = 93% (220 lb) = 205 lb for 3 reps, & 95% 1RM = 95% (220 lb) = 209 lb for 2 reps. *they chose 198 lbs (90% de 200) for 4 reps as seenin table 17.7

Answer 42

Maximal Power is produced at intermediate velocities with the lifting of light to moderate, not maximal, loads.

Answer 43

Power exercises cannot be maximally loaded at any repetition scheme, because the quality of the movement technique will decline before momentary fatigue defines a true multiple-RM set.

Answer 44

75% to 90% of the 1RM for resistance training exercises that can be heavily loaded & other weightlifting-derived movements. 5 repetitions or fewer should be performed, but this will be determined by the type of power event the athlete is training for.

Answer 45

for athletes depend on whether they are training for single- or multiple-effort power events (see Table 17.9). for power training in Table 17.9 are not consistent with the % 1RM-repetition relationship in Table 17.7

Answer 46

Incorporate light & medium training days into the athlete’s weekly resistance exercise training program.

Answer 47

Heavy Day Loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions.

Answer 48

Other Training Day Loads are reduced (intentionally) to provide recovery after the heavy day while still maintaining sufficient training frequency & volume.

Answer 49

2-for-2 Rule: A conservative method that can be used to increase an athlete’s training loads. If the athlete can perform 2 or more repetitions over his or her assigned repetition goal in the last set in 2 consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

Answer 50

Table 17.10 provides general recommendations based on the athlete’s strength (condition) & body area. Factors that greatly influence appropriate load increases: 1. Training status, 2. Volume-loads, & 3. Exercises (type & muscular involvement) Relative load increases of 2.5% to 10.0% can be used in place of the absolute values to contend with the aforementioned factors that affect load increases

Answer 51

Volume The total amount of weight lifted in a training session. Multiple Versus Single Sets Training Status Primary Resistance Training Goal -> Strength & Power -> Hypertrophy -> Muscular Endurance

Answer 52

Set; A group of repetitions sequentially performed before the athlete stops to rest. Repetition-Volume: The total number of repetitions performed during a workout session. Load-Volume; total # sets x # reps/set x weight lifted/rep.

Answer 53

Single-Set Training may be appropriate for untrained individuals or during the 1st several months of training.

Answer 54

Multiple-Set Training many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate & advanced resistance- trained athletes.

Answer 55

Beginner appropriate for an athlete to perform only 1 or 2 sets.

Answer 56

appropriate to add sets as the athlete becomes better trained.

Answer 57

Volume assignments for power training are typically lower than those for strength training to maximize the quality of exercise.

Answer 58

Increases in muscular size are associated with higher training volumes & performing 3 or more exercises per muscle group.

Answer 59

Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, & fewer sets.

Answer 60

The time dedicated to recovery between sets & exercises is called the rest period or interset rest. The length of this rest period is dependent on the: - goal of training, - relative load lifted, - amount of muscle mass involved in each exercise, & - athlete’s training status.

Answer 61

Maximal or near-maximal loads require longer rest periods, especially for lower body or all-body structural exercises. Common Guidelines: 2 to 5 minutes.

Answer 62

Short to moderate rest periods are used often. Typical strategies: 30 seconds to 1.5 minutes.

Answer 63

Very short rest periods, often less than or equal to 30 seconds.

PROGRAMME DESIGN FOR RESISTANCE TRAINING Flashcards

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