Strength Lecture 3 program design processes

What is the purpose of program design?

Dynamic correspondence and task specificity

What is dynamic correspondence?

Having proper form

What is task specificity?

Making the training as specific to the goal as possible

What is the focus on program design?

Strength, but it can be applied to other biomotor abilities

According to the NCSA what are the 7 steps to resistance training program design?

Analysis

Select exercise

Training Frequency

Exercise order

Load/Reps

Volume

Rest periods

According to the ACSM what are the four main steps to resistance training?

Frequency, intensity, time, type

What do you look for in movement analysis?

Sports they play and what muscles are being used

What is physiological analysis?

Determining if they want strength, hypertrophy, or endurance?

What should you look for during risk analysis?

Risk factors, muscle ratios, etc

What is an example of a risk injury for ACL?

A bigger ratio of quad to hamstring

What should you look for while evaluating the actual athlete or person?

Age, previous injury, training experience

At the end of analysis what should you do and why?

Test a baseline against normative data to see what needs to be improved

What part of the steps of resistance training does primary training goals fall under?

Analysis

What occurs during exercise selection?

Deciding the kind of exercises that are most beneficial

What are some kinds of exercise?

Core, structural, sport specific, muscle balance

What is the difference between core and assistance exercises?

Core is for multiple joints and assistance is for a single joint

What is an example of a core vs assistance exercise in the lower extremity?

A core exercise would be squat and an assistance exercise would be leg curls or leg extension

What is a structural exercise?

Loading the skeleton to increase bone strength

Examples of structural exercises in the lower extremity?

Back squat and deadlift

What are power exercises?

Moving weight at max force as well as max speed

Examples of power exercises?

Hang cleans, power cleans, jerks

What is muscle balance?

You need to have an equal strength for agonist and antagonist muscles

Examples of muscle balance

Strong pec with strong lats/traps

Strong quad with strong hamstring

Difference between need to do and nice to do

Need to do get you the most bang for your buck where as nice to do may only target on muscle instead of muiltiple

What is training frequency?

how many times a day or week you exercise?

What can cause training frequency to change?

Type of athlete, in season vs off season, if they are training speed vs flexibility

What are the four main kinds of exercise orders?

General, superset, compound set, and complex set

What do you do during a general lift?

Power → core → assistance

Who is general lifting ideal for?

Athletes, not ideal for general population?

What is supersetting?

Agonist → antagonist

Alternate exercises

What are compound sets?

Core → assistant

Bench → dumbbell flies

What are complex sets?

Power/core → plyometrics/speed

What is an example of a complex set?

A squat with a 20m dash

What is the single most important variable for physiological adaptation?

Training load

If you want to train strength what is the ideal load and rep?

1-6 reps, greater than 85% load

If you want to train hypertrophy what is the ideal load and rep?

6-12 reps, loads between 70-85%

If you want to train endurance what is the ideal load and rep?

12-15 reps, less than 70% load

If you want to train power what is the ideal load and rep?

1-6 reps, 70-85% load, fastest speed

What is the volume of sets for someone training strength?

2-6

What is the volume of sets for someone training power?

3-5

What is the volume of sets for someone training hyper trophy?

3-6

What is the volume of sets for someone training muscle endurance?

2-3

What is the ideal rest time for someone training strength?

2-5 minutes

What is the rest time for someone training power?

2-5 minutes

What is the time of rest for someone training hypertrophy?

30-90 seconds

What is the time of rest for someone training endurance?

Less than 30 sec