CSCS program design for resistance training

muscles movement patters muscle actions energy systems

What four things compose specificity in exercise prescription

specific adaptations to imposed demands

List the SAID principle

SAID principle

what term states that the type of demand placed on the body dictates what adaptation that will occur

general to specific

athletic programs should be periodized to move from:

overload

Training at greater intensity than the athlete is used to

more load reps exercises complexity variables less rest

6 ways to overload an athlete

progression

term that says Intensity must become gradually greater in order to continue adaptation

needs analysis exercise selection training frequency exercise order training load volume rest

what are the 7 program design variables

evaluation of the sport assessment of the athlete

2 steps to a needs analysis

movement physiological and injury analysis

what are the three steps to evaluate the sport within Needs Analysis

movement Analysis

which step in the evaluation of the sport within Needs Analysis looks at the Body and limb movement patterns and muscular involvement during said sport

Physiological Analysis

which step in the evaluation of the sport within Needs Analysis looks at the Strength, power, hypertrophy, and muscular endurance priorities of the sport

injury Analysis

which step in the evaluation of the sport within Needs Analysis looks at the Common sites for joint and muscle injury and causative factors of the sport

Training Status Physical Testing Primary Resistance Training Goal

what are the three things to evaluate during the ASSESS the ATHLETE phase within Needs Analysis

assessment of the athlete

during what part of needs analysis would you Assess athlete’s needs through variety of tests to determine the appropriate goal for their specific training program

needs analysis

whats the first step in designing a program

exercise frequency

whats the second step in designing a program

training frequency

whats the third step in designing a program

exercise order

whats the fourth step in designing a program

training load and reps

whats the fifth step in designing a program

volume

whats the sixth step in designing a program

rest periods

whats the seventh step in designing a program

core exercises

exercises that use one or more large muscle groups, involve two primary joints, and receive priority when one is selecting exercises because of their direct application to the sport.

Assistance Exercises

exercises that usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance

Structural Exercises

exercises that typically load the spine directly or indirectly.

power exercises

A type of structural exercise that is performed very quickly or explosively.

Training Frequency

what program design variable is the Number of training sessions completed in a given period of time

3x week

what is the general recommendation training frequency for athletes

0-2 rest days

what is the general recommendation for rest days

sport season training load exercise type

3 things that influence training frequency

power core assistance

upper lower

push pull

super and compound sets

4 ways to order exercises

supersets

Two exercises performed in an alternating fashion:

compound sets

Sequentially performing two different exercises for the same muscle group.

load

Weight assigned to an exercise set.

mechanical work

Force x Displacement

force x displacement

formula for mechanical work

volume load

term for Total work

average weight lifted per session

what calculation is a good approximation for mechanical and metabolic power output, which are true intensity or quality of work parameters

volume load

sets x reps x weight

sets x reps x weight

what is the formula for volume load

total reps

what is repetition volume

volume load/rep volume

how to find average weight lifted per session

load

what term is Commonly a percentage of your 1RM or RM of some sort.

actual estimated

two types of 1RM testing

compound multi joint

what only type of exercises should you do 1rm testing

1-6

rep range for strength

6-12

rep range for hypertrophy

12-20

rep range for muscular endurance

hypertrophy

6-12 reps trains what quality

strength

1-6 reps trains what quality

muscular endurance

12+ reps trains what quality

75-90%

what percent of 1rm should you train power at

two or more reps over assigned reps in two workouts

2 for 2 rule

1-6 reps 2-6 sets

general sets and reps strength workouts

1-2 reps 3-5 sets

general sets and reps power workouts (Single-effort)

3-5 reps 3-5 sets

general sets and reps power workouts (multi effort)

6-12 reps 3-6 sets

general sets and reps hypertrophy

12+ reps 2-3 sets

general sets and reps for muscular endurance

2-5 min

rest period for strength

2-5 min

rest period for power

2-3 mins

rest period for hypertrophy (multi-joint)

60-90 sec

rest period for hypertrophy (single joint)

30s

rest period for muscular endurance