CSCS Prep Chapter 17: Program Design for Resistance Training

What are the components of needs analysis in resistance program design?

Evaluation of requirements of sport, and assessment of athlete.

What does the evaluation of the requirements of sport include?

Movement analysis, physiological analysis, and injury analysis

What aspects of training status should be assessed?

Type of training program, length of recent participation, level of intensity, degree of exercise technique experience.

How should physical testing and evaluation be conducted?

Tests should relate to athlete’s sport; compare results to normative or descriptive data

What is the primary resistance training goal?

One training outcome per session.

What factors influence exercise selection?

Movements and muscular requirements of the sport, exercise technique experience, equipment available, amount of training time available

What are core exercises?

Core exercises involve one or more large areas and two or more primary joints, receiving priority.

What are assistance exercises?

Assistance exercises involve smaller muscle areas and one primary joint, considered less important to improving sport performance.

What are structural exercises?

Exercises loading spine directly or indirectly.

What are power exercises?

Structural exercises performed explosively

What are the components of movement analysis of sport?

Specific Adaptation to Imposed Demand (SAID), muscle balance, and exercises to promote recovery.

What are the recommended training frequencies based on training status?

Beginner: 2-3 sessions/wk, Intermediate: 3-4 sessions/wk, Advanced: 4-7 sessions/wk

How does training frequency vary for athletes throughout the year?

Off season: 4-6 sessions/wk, Preseason: 3-4 sessions/wk, In-season: 1-3 sessions/wk, Post season (active rest): 0-3 sessions/wk

What is the recommended exercise order?

Power, other core, then assistance exercises.

What is the benefit of alternating upper and lower body exercises?

Opportunity to recover fully between exercises.

What is circuit training?

Exercises performed with minimal rest periods.

What is a superset and what muscle groups does it involve?

Two exercises; opposing muscles.

What is a compound set and what muscle groups does it involve?

Two exercises; same muscle group

How is mechanical work defined?

force×displacement

How is volume-load calculated and what does it measure?

Volume-load = weight units x repetitions. Volume-load is a practical measure for the quantity of work performed in resistance training

What is the 2-for-2 rule?

If the athlete can perform two or more repetitions over their assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added for the next training session

Describe the 1 RM protocol.

Light weight 5-10 reps, 1 min rest, Estimate load for easy 3-5 reps by adding 10-20 lbs(5-10%) upper or 30-40 lbs(10-20%) lower, 2 min rest, Estimate conservative, near-maximal load for 2-3 reps by adding 10-20 lbs(5-10%) upper, 30-40 lbs(10-20%) lower, 2-4 min rest, Make load increase 10-20 lbs upper or 30-40 lbs lower, Attempt 1 RM, If successful, 2-4 min rest and repeat If unsuccessful, 2-4 min rest and drop 5-10 lbs upper or 15-20 lbs lower, Ideally max found within 3-5 testing sets

When programming for power, what can be achieved when dropping load from 100% to 90% 1 RM?

Can double power output when dropping load from 100% to 90% 1 RM