Program Design for Resistance Training

These flashcards cover key concepts from the Program Design for Resistance Training chapter, focusing on objectives, principles, needs analysis, exercise selection, training frequency, load and repetitions, volume, and rest periods.

What is the purpose of needs analysis in resistance training?

To evaluate the requirements and characteristics of the sport and assess the athlete.

What variables are included in the resistance training program design?

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

What are the stages of needs analysis?

Evaluation of the sport and assessment of the athlete.

What does movement analysis in sport evaluation entail?

Body and limb movement patterns and muscular involvement.

What are the primary physiological focuses in sport evaluation?

Strength, power, hypertrophy, and muscular endurance priorities.

What is involved in injury analysis during needs analysis?

Identifying common injury sites and causative factors.

How does training status affect the assessment of an athlete?

It considers the type of training program, length of past participation, intensity of prior programs, and exercise technique experience.

What is defined as the current training status for beginners?

Not training or <2 months with a frequency of ≤1-2 times per week.

What is the appropriate training frequency for intermediate athletes?

3-4 times per week.

What is the resistance training goal commonly pursued in the offseason?

Hypertrophy and muscular endurance initially; strength and power later.

What are core exercises in resistance training?

Exercises that recruit one or more large muscle areas and involve two or more primary joints.

What are assistance exercises?

Exercises that recruit smaller muscle areas and involve only one primary joint.

What is the implication of exercise technique experience in program design?

Not assuming that an athlete will perform an exercise correctly and providing instruction as needed.

What does resistance training frequency refer to?

The number of training sessions completed in a given time period.

How frequently should most athletes train per week?

Three workouts per week is recommended for sufficient recovery.

What influences the recommended training frequency for advanced athletes?

They may use a split routine targeting different muscle groups on different days.

What happens to training frequency during the sport season?

Seasonal demands may limit the available time for resistance training.

What is the recommended training frequency during the offseason?

4-6 sessions per week.

What is a superset in resistance training?

A superset involves two sequentially performed exercises that stress opposing muscle groups.

What is a compound set?

Sequentially performing two different exercises for the same muscle group.

How does load relate to repetitions in resistance training?

The heavier the load, the lower the number of repetitions that can be performed.

Define 1-repetition maximum (1RM).

The greatest amount of weight that can be lifted with proper technique for one repetition.

What is meant by the term 'volume-load'?

The total amount of weight lifted in a training session.

What are the assigned load guidelines for strength training?

Load ≥85% of 1RM with goal repetitions ≤6.

What types of loads are suggested for muscular endurance training?

Light loads with many repetitions (≥12) per set.

What is the 2-for-2 rule?

If an athlete can perform two more repetitions than the assigned goal for two consecutive workouts, increase the load.

What is the effect of training load on recovery time?

Training with maximal loads requires more recovery time between sessions.

How is training volume associated with resistance training goals?

Higher volumes are needed for strength and hypertrophy compared to endurance.

What is the primary resistance training goal for pliability and hypertrophy?

Higher training volumes with three or more exercises per muscle group.

What is the primary variable that affects rest period length in resistance training?

The training goal, relative load lifted, and the athlete’s training status.

What is the recommended rest period length for strength training?

2-5 minutes.

How short can rest periods be for muscular endurance training?

Typically ≤30 seconds.

What type of exercises are prioritized in a training session?

Power exercises first, followed by other core exercises and then assistance exercises.

What is training specificity?

The principle that training activities should closely resemble actual sport movements.

What is the role of recovery in exercise order?

Alternating upper and lower body exercises can improve recovery between sets.

What is the impact of seasonal demands on training frequency?

In-season demands may reduce the time available for training sessions.

Define 'training load' in the context of resistance training.

The amount of weight assigned to an exercise set.

What is the significance of muscle balance in exercise selection?

To ensure both agonist and antagonist muscles are adequately trained.

What rest period is typically required for hypertrophy training?

30 seconds to 1.5 minutes.

What happens to exercise performance as volume-load increases?

Higher volumes are necessary to promote further strength gains.

What is meant by the term 'repetition volume'?

The total number of repetitions performed during a workout session.

What adjustments should be made for training loads as an athlete adapts?

Gradual increases in load to continue training stimuli.

What is the connection between percentage of the 1RM and repetitions allowed?

Higher percentages of 1RM allow fewer repetitions.

What does the term 'set' refer to in resistance training terminology?

A group of repetitions performed sequentially before a rest period.

What is the significance of conducting a needs analysis for athletes?

To tailor the training program based on the specific sport and athlete’s needs.

How does time availability affect exercise selection?

Prioritize time-efficient exercises if training time is limited.

What does the principle of progression indicate in resistance training?

Load and training volume must adjust over time to accommodate gains.