ADRT END SEM EXAM

Intensity (in resistance training)

Qualitative component of the work performed by the athlete; typically a function of neuromuscular activation.

Ways to Manipulate Intensity

Increase velocity, increase external load, decrease interval between repetitions, manipulate effort relative to individual's max capacity.

Training Load

Intensity required of the athlete, aligned with the portion of the annual plan and complexity of exercises.

Linear Loading

Exploits progressive overload by gradually increasing training loads beyond previous sessions.

Two-for-Two Rule

Increase weight if athlete performs >2 reps over assigned goal in the last set for two consecutive sessions.

Repetition Maximum Zones

Load prescribed based on number/range of desired reps for a training target; load changed when reps fall outside target zone.

Percentage of One Repetition Maximum (%1RM)

Relative intensity prescribed based on the relationship between volume and intensity.

Autoregulation

Adjustment of training based on performance/feedback about an individual's response to training and non-training stressors.

Autoregulatory Progressive Resistance Exercise (APRE)

Method of adjusting training load based on the number of repetitions performed in a set.

Velocity-Based Training (VBT)

Using movement velocity to provide feedback, assess adaptations, mitigate fatigue, and prescribe training loads.

Mean Propulsive Velocity (MPV)

A metric used in velocity-based training to determine the velocity at which a load is moved.

Rating of Perceived Exertion (RPE)

Subjective assessment of the difficulty or effort required to complete a training session.

Repetitions in Reserve (RIR)

Aligns the RPE scale with the number of further repetitions the individual thinks they can perform with a given load.

Factors Underpinning Force Expression

Multiple factors that combine to allow for modulation of force expression

Motor Unit Recruitment

Governed by the Size Principle

Size Principle

Increased force output occurs through the addition of motor units, starting with smaller fibers and progressing to larger fibers.

Rate Coding

Refers to the frequency that motor units are activated at; Increased activation frequency, increased force

Impacts of Resistance Training on the Neuromuscular System

Increased motor unit recruitment, improved motor unit synchronisation, increased motor unit firing rate; Improves the rate of force development; Adaptations are most efficiently generated by high intensity contractions

Muscular Hypertrophy

Chronic exposure to resistance exercise leads to increases in muscle cross-sectional area

Fibre Type Adaptations

No evidence of Type I fibres turning to Type II fibres; Mostly occurs in the early stages of training; Adaptive process is reversible

Structural and Architectural Changes

Exposure to heavy resistance training induces changes in pennation angle and fascicle length; Allow greater force to be applied to the bone and therefore greater outward force expression during movement

Connective tissue adaptations

Strength and load-bearing capacity adaptations occur at specific locations; Stiffness of connective tissue also increases due to high-intensity resistance training exposure

Practical Implications for Morphological Adaptations

Target high training intensities when seeking changes in morphology; Adaptations are proportional to the training stimulus; Training to volitional failure isn’t require to optimise adaptive response

Physiological Outcomes of Training Programs

Improve work capacity; Increase muscle CSA; Increase force generating capacity; Improve rapid force generating capacity

Hormonal Responses to Resistance Training

Acute or transient changes during and after training; Chronic changes in acute response to training; Chronic changes in resting concentrations

Acute Responses to Training

Increases in Testosterone; Increases in IGF-1 & GH; Increases in Cortisol; Changes occur quickly and rapidly stabilise

Chronic Changes to Acute Responses

Mirror improvements in muscular force; Theoretically allows the individual to better tolerate and sustain higher intensity exercise; Limited to no evidence that these changes impact hypertrophic response of skeletal muscle to resistance exercise

Chronic Changes in Resting Hormones

Limited evidence that chronic exposure to high intensity resistance training leads to changes in resting hormone concentration; Chronic elevation of resting hormones is in fact counterproductive

Cortisol Responses during Training

Responsible for portioning of metabolic resources prior to the tissue remodelling stage; Provides for an increased ‘pool’ of amino acids

Practical Implications for Hormonal Responses

Largest acute changes in hormones occur during high- intensity resistance training coupled with shorter rest periods

Impacts of Resistance Training on Performance Outcomes

Improvements in motor capacities are linked to improvements in performance outcomes

Impact of Resistance Training on Sprinting Performance

Improvements in relative strength are closely linked to improvements in performance

Impacts of Resistance Training on Change of Direction Performance

Improvements in motor capacity improve COD performance; Adaptive responses can be task specific

Practical Applications of Resistance Training

Improvements in motor capacities from resistance training have positive impacts across a range of tasks

Periodisation

The process of organizing training into manageable ‘chunks’ and provides a ‘roadmap’ for training.

Periodisation – A Working Definition

The logical integration and sequencing of training factors into mutually dependent periods of time designed to optimise specific physiological and performance outcomes at predetermined time- points

Periodisation

A multi- factorial planning structure and covers all components of performance

Periodisation

Describes the ends, it does not describe the means

Three main underpinning models for the concept of periodisation

General adaptive syndrome, Fitness-fatigue model, Stimulus-fatigue-recovery-adaptation theory

General Adaptive Syndrome Phases

Alarm, Resistance, Supercompensation, Overtraining

Stimulus-Fatigue-Recovery-Adaptation

Suggests that the greater the overall magnitude of the work performed, the greater the fatigue accumulated, and the longer recovery and adaptation takes

The Fitness-Fatigue Model

Balances fitness and fatigue effects into one variable: preparedness

A periodised plan is a multi- level planning structure

Multi-Year Plan, Annual Plan, Macrocycle, Phases, Mesocycles, Microcycle, Training Day, Training Session

The Multi-Year Plan

Highest level of the periodised plan. Depends on the developmental goals and stage of the athlete in alignment with the structure of their sport. Often synonymous with the concept of “long-term athlete development”

The Annual Plan

Most common starting point for the periodised plan and dictated by the structure of the athlete’s sport.

The Macrocycle

Defined as several months to a year of training. Similar to the annual plan, as it’s dictated by the competition schedule, and broken into specific phases of training

Phase

Period of training dedicated to specific emphasis on fitness and sports qualities

Phase - Defined by the main activity that is taking place during the phase

Preparation, Competition, Transition

The Preparatory Phase

Targets the development of physical qualities and skills important for sports success

The Preparatory Phase - broken into separate subphases

General preparatory and Specific preparatory

General Preparatory Phase

Targets the development of basic physical qualities and sports skills using general training means

Specific Preparatory Phase

Targets the development of sports-specific fitness qualities and sports skills

Competitive Phase

Entails the highest technical/tactical workloads

Transition Phase

Bridges the time between macrocycles

Mesocycles

Training period of between 2- 6 weeks, depending on the phase and macrocycle plan

The Microcycle

Training period of between 2-10 days, however most common is 7 days in length

Three main models of periodisation

Parallel, Sequential, Emphasis

Parallel Model

Entails the concurrent development of all physical qualities with equal emphasis

Sequential Model

Involves the development of one or two physical qualities

Programming

The process of 'micromanaging' the delineated stages of training, creating organization within programming components and ensuring variation to optimize long-term adaptations.

Periodization

The 'macromanagement' of the training process over time, allocating time toward various fitness phases that align strategically based on a competition calendar.

Volume

One of the primary training factors manipulated within a training program, incorporating the time or duration of training, distance covered, or number of repetitions performed.

Intensity

A qualitative component of work performed, often related to neuromuscular activation within a resistance training setting.

Density

Frequency of training sessions, or frequency of repetitions performed per unit of time.

Complexity

The degree of sophistication or biomechanical difficulty of a movement or skill.

Warm-Up

A training session section designed to prepare the athlete, following the RAMP protocol (Raise, Activate, Mobilise, Potentiate), and should take no more than 5-10 minutes.

Main Session

The main portion of a training session, where exercise order should follow a logical sequence from core exercises to accessory to auxiliary exercises.

Cool-Down

A training session section targets the restoration of function and reduction in arousal, commonly involving flexibility or mobility work, and should take no more than 5-10 minutes.

Needs Analysis

The initial step in designing a training program, ensuring training aligns with movement priorities, physical qualities, injury sites of the sport, and the athlete's physical status and annual plan.

Exercise Selection

Exercises categorized as Core, Assistance, or Auxiliary, selected to align logically with the demands of common movements in the sport.

Exercise Selection - Specificity

Exercises should be selected based on the physical adaptations that you're trying to develop.

Principle of Dynamic Correspondence

A set of criteria that describe the relative similarity between training activities and a chosen sport skill/movement.

Amplitude and Direction of Joint Movements

Refers to the range of motion or degree of displacement during a movement.

Accentuated Regions of Force Development

Refers to the specificity of muscular effort and force application throughout a movement.

Dynamics of Effort

Refers to the force-velocity characteristics of training means.

Rate and Time of Maximum Force Production

Training should use tasks that have similar time constraints to sports-specific movements.

Regime of Muscular Work

Denotes the type of muscle actions that should be targeted during training, also inclusive of the stretch-shortening cycle.

The Multi-Joint Movement Strategy

Coaches must consider the multi-joint pattern of movement during sport.

Training Frequency

The number of sessions completed in a given time period.

Exercise Order

The order of the exercises chosen in the program should be logical.

Training Load and Volume

The work and intensity required of the athlete should be aligned with the portion of the annual plan that the athlete is in, and is also dictated by the complexity of the exercises chosen.

Rest Periods

Rest periods should be aligned with the aims of the training session.

Training Volume

Volume of training should be aligned with the physical capacity being developed

Training for Strength-Endurance

8-12 repetitions per set is the most efficient amount of volume

Training for Power

Lower volumes are preferred, ≤6 repetitions per set

Flat Loading

A loading pattern where the same weight is used for all sets.

Step Loading

A loading pattern where the weight increases with each set.

Pyramid Set

A loading pattern where the weight increases and then decreases within the set.

Wave Loading

A loading pattern that involves alternating between higher and lower intensities.

Down Set

A loading pattern where weight is reduced in the final set.

Goals of the In-Season Program

Maintain key physical qualities developed during the preparatory phase, manage fatigue, and optimize performance for competition.

Constraints of the In-Season

Less time allotted to physical development and more variation in player availability

Training Volume & Intensity

Exposure to very heavy training loads helps maintain/improve strength despite low volumes

Strategies for Managing Fatigue In-Season

Density of the microcycle, density of the training session, manipulation of intensity, and manipulation of volume

Strength

The capacity to express force against an external object, typically measured in kg or Newtons.

Maximal Isometric Strength

Highest level of force that can be expressed against an immovable object.

Ballistic Isometric Strength

Measurement of force during the early stages of an isometric test, including rate of force development and time specific impulse.

Heavy Dynamic Strength

Strength tested through dynamic tasks with a high external load,performance impacted by both physical capacity and motor behavior.

Fast Dynamic Strength

Expression of high levels of force against little to no external load, using slow stretch-shorten cycle elements with movement time >0.3s.

Reactive Strength

Ability to express high levels of force using fast stretch-shortening cycle elements, with a strong relationship to movements with high eccentric strength demands.