Chapter 9 Development of Resistance Training Programs

Flashcards to help you review your lecture notes.

Resistance training is

A method of conditioning in which an individual works against a wide range of resistance loads to enhance health, fitness, and performance.

Comprehensive improvements from basic training include

Metabolic, neural, muscular, connective tissue, endocrine, and cardiovascular changes take place that contribute to increases in muscular strength, power and speed, hypertrophy, endurance, athletic performance, balance, and coordination.

Resistance training is

A method of conditioning in which an individual works against a wide range of resistance loads to enhance health, fitness, and performance.

Comprehensive improvements from basic training include

Metabolic, neural, muscular, connective tissue, endocrine, and cardiovascular changes take place that contribute to increases in muscular strength, power and speed, hypertrophy, endurance, athletic performance, balance, and coordination.

Tactical strength and conditioning programs

Prepare the individual for prescreening fitness testing, basic training and occupational instruction, and fitness maintenance and improvement while on the job.

The needs analysis consists of

Answering questions based on goals and desired outcomes, assessments, limitations on workout frequency and duration, equipment availability, health and injury status, and occupational physiological demands.

Firefighters require

Muscle strength, power, endurance, flexibility, and aerobic endurance.

Testing serves many purposes, including

Identification of strengths and weaknesses, evaluation of progress, identification of training load and intensity, and assessment of tactical athletic talent.

The needs analysis includes

Evaluating the use of resistance training for injury prevention.

The resistance training program is composed of several variables, including

Exercise selection and subsequent muscle actions used, exercise order and workout structure, intensity, volume, rest intervals between sets and exercises, repetition velocity, and training frequency.

Exercise selection refers to

All of the exercises in the resistance training program.

Fitness gains are specific to the muscle actions performed.

Dynamic motions consist of concentric muscle actions (muscle-shortening actions) and eccentric muscle actions (muscle-lengthening actions).

Single-joint exercises

Target one joint or major muscle group, whereas multijoint exercises target more than one joint or major muscle group.

Core exercises

Recruit one or more large muscle areas, involve multiple joints, and are a priority when selecting exercises because of their application to athletics.

Assistance exercises

Strengthen smaller muscle groups or movements secondary to the core exercises.

Strength Implements

Has increased in popularity and offer great benefits to the tactical athlete.

Body Weight

The human body is the most basic form of resistance for exercises such as bodyweight squats, lunges, push-ups, pull-ups, dips, reverse dips, sit-ups, crunches, leg raises, and hyperextensions.

Exercise order

Refer to the sequence of exercises performed.

Acute lifting performance and rate of strength increases during resistance training are affected by

The sequence of exercises.

Common goals of resistance training include

improved muscle strength, power, hypertrophy, muscular endurance, and motor performance

Workout structures include

Total body workouts, upper and lower body split workouts, and muscle group split routines.

Total body workouts

Use exercises that work all major muscle groups.

Upper and lower body split workouts

Divide upper and lower body exercises into different workouts.

Muscle group split routines

Include exercises for specific muscle groups during a workout.

Intensity

Describes the amount of weight lifted or the complexity of the exercise and is interdependent on all other program variables, including volume, rest intervals, frequency, and repetition velocity.

Current volume recommendations for strength and endurance training

One to three sets per exercise by novice lifters and multiple sets with systematic variation of volume and intensity by intermediate and advanced lifters

A constant load and repetition system

Uses a constant loading and repetition number across all sets.

A light to heavy system

The weight increases each set while repetitions remain the same or decrease.

Heavy to light weight training

Decreasing the weight with each set and either maintaining or increasing the repetition number.

Length of rest intervals between sets and exercises depends on

Training intensity, goals, fitness level, and targeted energy system, and it is affected by the muscle groups trained, equipment available, and time needed to change weights and relocate to other equipment.

Repetition velocity

Depends on loading, fatigue, and training goals.

Frequency refers to

The number of training sessions per week or the number of times muscle groups are trained per week.

Circuit programs

Increase training efficiency, yield substantial metabolic and cardiovascular responses, and are an excellent modality to improve anaerobic capacity.

Metabolic training

Structural and compound (large muscle mass) bodyweight, resistance, aerobic, plyometric, sprint, or agility exercises are performed with minimal rest between exercises.

Three critical components of all tactical training programs

Progressive overload, specificity, and variation.