EXSC340 Chapter 17 Program Design for Resistance Training

What are some resistance training program design variables?

- Needs analysis

- Exercise selection

- Training frequency

- Exercise order

- Training load and reps

- Volume

- Rest periods

What are three things to examine when evaluating a sport

Movement analysis

Physiological analysis

Injury analysis

Components of Movement Analysis

Body and limb movement patterns and muscular involvement

Components of Physiological analysis

Strength, power, hypertrophy, and muscular endurance priorities

Components of Injury analysis

common sites for joint and muscle injury and causative factors

What are the componenets of Training status

Type of training program

Level of intensity involved in previous training programs

Degree of exercise technique experience

What are the components of physical testing and evaluation

Tests should relate to the athlete's sport.

Use the results of the movement analysis to select tests

Compare results with normative or descriptive data to determine strengths and weaknesses

What are the components of primary resistance training goal

Typically to improve strength, power, hypertrophy or muscular endurance.

Concentrate on one training outcome per season

Choosing exercises for a program requires knowing what things?

1. Movement and muscular requirements of the sport

2. Athletes exercise technique experience

3. Equipment available

4. Amount of training time available

What are the different types of exercises for a program

Core exercises, Assistance exercises, structural exercises, power exercises

What are the components of a Core (compound) exercise

1. Recruit smaller muscle areas

2. Involve two or more primary joints

3. Receive priority because of their direct application to the sport

What are the components of Assistance (Accessories) exercises

1. Recruit smaller muscle areas

2. Involve only one primary joint

3. Considered less important to improving sport performance

What are the components of Structural exercises

Emphasize loading the spine directly or indirectly

What are the components of power exercises

Structural exercises that are performed very quickly or explosively

The more similar the training activity is the actual transport

The great the positive transfer

What is the SAID principle

Specific Adaptations to Imposed Demands