CSCS Chapter 17 - Program Design for Resistance Training

What does specificity of resistance training mean?

It refers to the muscles used, the movement patterns used, and the nature of the muscle action

What does SAID represent?

Specific adaptations of imposed demands

SAID refers to the specific changes and adaptations that occur due to the specific demands placed on the body during resistance training

What are some ways to apply overload in resistance training?

Increasing the load

increasing the number of repetitions

increasing the number of sessions per week

increasing the number of exercises

decreasing rest periods

In the needs analysis portion of program design, what are the two main factors to consider?

Evaluation of the sport

Evaluation of the athlete

When evaluating the sport in the needs analysis portion of program design, what are 3 considerations to include?

movement analysis = body movements and muscles used

physiological analysis = muscular endurance, strength, power

injury analysis = common injury sites of the sport

When evaluating the athlete in the needs analysis portion of program design, what are 3 considerations to include?

training status of athlete

physical testing and evaluation of tests

primary resistance goals

What are the 3 categories of training status and what are the estimated training ages and frequencies per week?

beginner = no prior training, training age of less than 2 months, and training frequency 1-2 per week

intermediate = currently training, training age of 2-6 months, training frequency of 2-3 per week

advanced = currently training, training age of more than 1 year, training age of 3-4 per week

How do an athlete's sport season relate to the focus placed on sport practice and resistance training

sport season = offseason --> high emphasis of resistance training and low on sport practice

start w/ hypertrophy and endurance and then progress to strength and power

sport season = preseason --> medium emphasis on resistance training and medium on sport practice

focus on strength and power

sport season = in season --> low on resistance training and high on sport practice

maintain preseason training goal of either strength, power, or endurance depending on sport

sport season = postseason --> variable for both resistance and sport practice...other activities for recovery

What are core exercises?

exercises that recruit more than 1 large muscle group, involve two or more primary joints, and apply more directly to the sport

What are assistance exercises?

exercises that recruit smaller muscles, involve one joint, and are less applicable to the sport

best for injury prevention and rehab....these isolate a specific muscle or group

What two areas of the body are considered single joint?

Shoulder and back

How can core exercises be further classified?

Structural = loading the spine

Power = loading the spine but involve quick and explosive movements

How does movement analysis of the sport play a role in exercise selection?

The exercises selected should be relevant to the activities and movements performed in that particular sport, requiring the same muscles and joint ROMs

How should muscle balance be incorporated into exercise selection? Why is muscle balance important?

Make a resistance training program that focuses equally on agonist and antagonist muscles to a specific movement

Balance is important because it can prevent injury

What are recovery exercises and when should they be performed?

Exercises that use light resistance or low intensity aerobic movement

They are performed at the end of a session in order to aid in removal of metabolic wastes and to restore pre-exercise conditions

What is the general rule for rest days and training frequency?

At least 1 rest day following a training session and not more than 3 rest days

How does the rest day to training frequency ratio change as the athlete's training status changes?

Beginner = 2-3 times per week

Intermediate = 3-4 times per week

Advanced = 4-7 time per week

As status becomes more advanced, training frequency increases and rest periods decrease

What is a way to increasing training frequency and decrease rest periods without overtraining?

Using split routines where certain muscle groups are trained on certain days

In this way, entire days are not taken off from training but certain muscle groups are allowed to rest

What is the recommended training frequency based on sport season?

Off season = 4-6 times a week

Preseason = 3-4 times a week

In season = 1-3 times a week

postseason = 0-3 times a week

What is the typical method for exercise order in a training session?

The most taxing exercises or ones requiring maximal effort/force are performed first in the session

With regards to exercise order, what are four methods that can be used to set up exercise order?

1 - power --> core --> assistance

2 - upper and lower body alternated

3 - push and pull exercises

4 - supersets and compounds sets

What is the power --> other core --> assistance method of exercise order?

All power exercises are performed first as they require more technique and energy demands, followed by other core exercises that use multiple muscles and joints, and lastly, assistance exercises that are single muscle/joint

What is the other name for the power, other core, and assistance method of exercise order?

multijoint exercises then single joint

What is the upper body and lower body alternated method of exercise order?

An upper body exercises is performed followed by a lower body exercise, and this way, the upper body muscle rest while the lower body works and the lower body rests while the upper body works

What is a major benefit of using the upper and lower body alternated method of exercise order?

Because rest times are worked into the method, overall training time is reduced

What is circuit training? What is the major benefit of this form of training?

When exercises are performed consecutively with 20-30 seconds of rest in between

Major benefit = cardiorespiratory endurance training

What is the push and pull alternated exercise method of exercise order?

Push exercises, that use mostly anterior chain muscles, are paired with pull exercises, that use mostly posterior chain exercises

This method of training also ensures built in rest times as the complementary exercise is using opposite muscles

What is a superset?

When two exercises of agonist and antagonist muscle groups are performed one after another

biceps curl & triceps extension

What is a compound set?

When two exercises are performed that target the same agonist muscle group

barbell curls

dumbell curls

What is training load and repetition within program design?

Load refers to the weight of each exercise

repetition refers to the number of times the exercise is performed in a single set

What is mechanical work?

The product of force and displacement, or distance

f=ma

w= (ma) (distance)

weight lifted X # times lifted

sum all values of training session

Why is volume-load a better quantity than just load?

Volume load is highly related to mechanical work and more associated with the metabolic demands of exercise

How does one calculate mechanical work?

Weight of load times distance units traveled in exercise times repetitions

Ex. 100 lbs lifted 2 distance units for 15 repetitions = 3,000 works units

How does one calculate volume load for an athlete that weights 80kg w/ 40kg load jump squat for 4 sets of 3 reps?

(weight of load plus weight of athlete) times (repetitions x sets)

(120) x (12)=1,440 kg

AKA system mass volume load=the entire system, which is the load plus the weight of the athlete, and the entire volume of load, meaning reps times sets

What is used instead of time to determine mechanical/metabolic power or intensity?

Repetition volume, since the more repetitions performed, the longer the training session

How does one estimate mechanical and metabolic power output from a training session?

dividing volume load by repetition volume

What are loads based from?

Loads are based from a 1RM where an athlete uses maximal effort to perform a single repetition at the heaviest weight possible, or they are based from some repetition maximum, where they use maximal effort to lift a lower weight for a certain number of repetitions

What is the full %1RM -repetition relationship?

100% = 1 rep

95% = 2 rep

93% = 3 rep

90% = 4 rep

87% = 5 rep

85% = 6 rep

83% = 7 rep

80% = 8 rep

77% = 9 rep

75% = 10 rep

70% = 11 rep

67% = 12 rep

65% = 15 rep

When is the relationship between %1RM and repetitions most accurate?

When the % is higher than 75% and repetitions are lower then 10

What is the testing protocol for a 1RM for upper body exercises?

1 - start with light resistance of that exercise and perform 5-10 reps

2 - rest 1 minute

3 - add 10-20 lbs or 5-10% for 3-5 reps

4 - rest 2 minutes

5 - add 10-20 lbs or 5-10% for 2-3 reps

6 - rest 2-4 minutes

7 - add 10-20 lbs or 5-10% for 1 RM

8 - if the athlete is successful, allow 2-4 minutes of rest and add 5-10 lbs

What is the testing protocol for 1RM for lower body exercises?

1 - start with light resistance of that exercise for 5-10 reps

2 - rest 1 minute

3 - add 30-40 lbs or 10-20% for 3-5 reps

4 - rest 2 minutes

5 - add 30-40 lbs or 10-20% for 2-3 reps

6 - rest 2-4 minutes

7 - add 30-40 lbs or 10-20% for 1RM

8 - if athlete is successful, allow 2-4 minutes of rest then add 15-20 lbs

What type of exercises should be performed for 1RM and which should be performed for repetition maximums?

core exercises should be performed for 1RM

assistance exercises should be performed for repetition maximums

What is the repetitions continuum for power, strength, hypertrophy, and muscular endurance?

What are the corresponding load % recommendations?

strength = 1-6 reps >85%1RM

power = 1-5 reps

80-90% single effort

multi effort =75-85%1RM..these are best! with lower reps than more reps

hypertrophy = 6-12 reps, 67-85%

muscular endurance = 12 or greater, <67%1RM

What is the force velocity curve?

As muscular force increases to lift a heavier load, the velocity of muscular contraction slows

the heavier the load, the slower the muscle contraction

At what point of the force velocity curve can one produce maximal power output?

When loads are light to moderate intensity, not maximal intensity, and when the movement is at intermediate velocity

What is the 2 for 2 rule?

the 2 for 2 rule

When the athlete can perform 2 or more extra reps of an exercise in the last set for 2 consecutive workouts, the training load can be increased

For weaker less trained athletes, when the 2 for 2 rule is satisfied for load increases, how much should they increase for upper and lower body, respectively?

2.5-5 lbs for upper body

5-10 lbs for lower body

For stronger more trained athletes, when the 2 for 2 rules is satisfied for load increases, how much should they increase for upper and lower body, respectively?

5-10 lbs for upper body

10-15 lbs for lower body

Instead of the absolute values of load increase, what percentage range should be followed?

When athletes are ready to increase load, increases should be between 2.5-10% of the existing load

What is volume load?

number of sets x number of reps x weight lifted (including athlete)

this is done for each exercise

What are the volume/set recommendations for each phase of training?

power = 3-5 sets for both single effort and multiple effort events

strength = 2-6 sets

hypertrophy = 3-6 sets

muscular endurance = 2-3

Besides the percentages, repetition, and set recommendations for the hypertrophy phase of training, what other variables can contribute to hypertrophy?

In a single training session, performing 3 or more exercises for the same muscle group is the most effective way of increasing muscle size

What are the recommended rest period for the phase of training?

power = 2-5 minutes

strength = 2-5 minutes

hypertrophy = 30 sec to 1.5 min

muscular endurance = less than 30 sec