Nsca- Cscs Chapter 15 Resistance Training Program Design

Front 1

Regardless of the the type of training program (resistance, aerobic, speed, etc) there are 3 foundational principles that always apply:

Back 1

specificity, overload, and progression

Front 2

SAID stands for:

Back 2

specific adaptation to imposed demands

Front 3

During an exercise program the principle of increasing loads, number of sessions per week, adding sets or exercises, emphasizing complex over simple, decreasing the length of rest, or any of the above combo, is an example of the _____ principle.

Back 3

overload

Front 4

The 7 program design variables:

Back 4

(1) Needs Analysis (2) Exercise Selection (3) Training Frequency (4) Exercise Order (5) Training Load and Repetitions (6) Volume (7) Rest Periods

Front 5

___ ____ is a two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete.

Back 5

Needs analysis

Front 6

3 parts of the evaulation process of the sport during a needs analysis:

Back 6

(1) Movement Analysis: Body & Limp movement patterns and muscular involvement
(2) Physiological Analysis: Strength, power, hypertrophy, and muscular endurance priorities
(3) Injury Analysis: Common sites for joint and muscle injury and causative factors

Front 7

The second task in the needs analysis is to ____ the athlete's needs and goals by evaluating training status, conducting tests and determining the primary goal of training.

Back 7

profile

Front 8

When assessing an athletes training background during the needs analysis phase 4 things should be looked at:

Back 8

(1) type of training programs (sprint, plyo, resistance, etc)
(2) length of recent regular participation in previous training programs (3) level of intensity involved in previous training programs (4) degree of exercise technique experience

Front 9

Typically major ____exercises (bench and shoulder press) and exercises that mimic _____ movements in varying degrees (power clean, squat, hip sled) are used in testing batteries.

Back 9

body, jumping

Front 10

T or F: Despite a need or desire to make improvements in two different areas (strengtha and muscular endurance) an effort should be made to concentrate on only one.

Back 10

True

Front 11

____ exercises recruit one or more large muscle areas (chest, shoulder, hip, back, thigh), involve 2 or more primary joints (multijoint exercises), and receive priority when one is selecting exercises because of their direct application to the sport.

Back 11

Core

Front 12

____ exercises usually recruit smaller muscle areas (upper arm, abs, calf, neck, forearm, lower back, or anterior lower leg), involve only one joint, and are considered less important to improving sport performance.

Back 12

Assistance

Front 13

Generally all the joints at the shoulder are considered ___ primary joint when resistance exercises are categorized as core or assistance. The spine is also considered this as in the ab crunch or back extension.

Back 13

one

Front 14

A common application of assistance exercises is for ____ prevention and ____, as these exercises often isolate a specific muscle or muscle group.

Back 14

injury, rehab

Front 15

A core exercise that emphasizes loading the spine directly (back squat) or indirectly (power clean) can be described further as a _____ exercise.

Back 15

structural

Front 16

A structural exercise involves muscular stabilization of _____. A structural exercise that is perfomed very quickly or explosively is considered a _____ exercise.

Back 16

posture, power

Front 17

The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport. This is the ____ principle.

Back 17

SAID

Front 18

Avoid desiging a resistance training program that increases the risk of injury due to a disparity between the strength of the ____ and the ___ muscles.

Back 18

agonist (causing the movement), antagonist (passive, not concentrically involved)

Front 19

Muscle balance does not always mean equal muscle _____, just a proper ratio of strength, power, or muscular endurance of muscle or group relative to another muscle or group.

Back 19

strength

Front 20

In the training frequency of the program design, a common time period for resistance training is __ week.

Back 20

one

Front 21

Traditionally _ workouts per week are recommended for many athletes, as the intervening days allow sufficient recovery time between sessions.

Back 21

3

Front 22

At least _ but not more than _ days should be scheduled as rest for exercises affecting the same muscle group.

Back 22

1,3

Front 23

Resistance training frequency for a beginner is _-_ per week, intermediate _-_ per week, and advance _-_ per week.

Back 23

2-3, 3-4, 4-7

Front 24

More highly resistance-trained (intermediate or advance) athletes can augment their training by using a ___ routine which different muscle groups are trained on different days.

Back 24

split

Front 25

__ body muscles can recover more quickly than __ body muscles after heavy loading sessions.

Back 25

Upper, lower

Front 26

____ ____ refers to a sequence of resistance exercises performed during one training session.

Back 26

Exercise order

Front 27

Four of the most common methods of ordering resistance exercises:

Back 27

(1)Power, Other Core, Then Assistance Exercises
(2) Upper & Lower Body Exercises (alternated)
(3) Push & Pull Exercises (alternated)
(4) Supersets & Compound Sets

Front 28

___ exercises such as the snatch, hang clean, power clean, and push jerk, should be performed ____ in a session, followed by other nonpower core exercises, and then assistance exercises (multi-joint, then single-joint or large muscle areas, and then small muscle areas).

Back 28

Power, first.

Front 29

The reverse exercise arrangement called ____ is a viable ordering method that purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multi-joint exercise involving the same muscle.

Back 29

preexhaustion

Front 30

If exercises are performed with a minimal rest period (20-30 seconds), this method is referred to as ____ ____, a method sometimes also used to improve cardiorespiratory endurance, although to a lesser extent than conventional aerobic training.

Back 30

circuit training

Front 31

A __-__ exercise routine ensures that the same muscle group will not be used in two exercises in succession thus reducing fatigue in the involved muscles. This is also ideal for ____ training programs and for athletes getting back into or begining a resistance program.

Back 31

push-pull, circuit

Front 32

A ____ involves 2 sequentially performed exercises that stress 2 opposing muscle or muscle areas (agonist & antagonist).

Back 32

superset

Front 33

A ____ set involves sequentially performing 2 different exercises for the same muscle group.

Back 33

compound

Front 34

____ ____ is the product of force and displacement (sometimes labeled distance).

Back 34

Mechanical work

Front 35

___-___ is the amount of weight assigned to an exercise and is highly related to mechancial work and the associated metabolic energy demands and physiological stress and is also distinguished from __-___ (total number of reps).

Back 35

Load-volume (volume-load), rep-volume

Front 36

Load-Volume example: Barbell weighs 100 and is lifted 2 vertical distance units for 15 reps the total concentric mechanical work is _____ work units.

Back 36

3000 work units: 100 x 2 x 15

Front 37

Load-volume is not affected by the __ and __ scheme.

Back 37

rep, set

Front 38

Various rep and set schemes affect the true ____ value for resistance exercise and indicate the ____ of work performed.

Back 38

intensity, quality

Front 39

Instead of using time to calculate mechanical or metabolic power or intensity, it is more practical to use a value that is proportional to time, namely, ___-____.

Back 39

rep-volume

Front 40

Dividing __-___ by __-___ results in the average weight lifted per rep per workout.

Back 40

load-volume, rep-volume

Front 41

Load is commonly referred to as either a certain percentage of a _-___ ___ or the most weight lifted for a specific number of reps, a ____ ____

Back 41

1-rep max (1RM), rep max (RM)

Front 42

T or F: It is more accurate to assign loads based on a % of 1RM than to estimate a 1RM from a submaximal load.

Back 42

True

Front 43

3 options in determining the athlete's training load:

Back 43

(1) actual 1RM
(2) estimated 1RM from a multiple-RM test
(3) multiple RM based on the number of reps planned for that exercise

Front 44

A common strategy for testing sufficiently trained athletes is to conduct a ___ test in several core exercises and use a ___-__ test for assistance exercises.

Back 44

1RM, multiple-RM

Front 45

For inexperienced individuals a 1RM may not be appropriate because of the skill needed, so a __ test may be more appropriate.

Back 45

3RM

Front 46

For a 1RM test ___ exercises should be chosen because of the large muscle groups involved, however if the exercise cannot provide ___ and ___ data (does not accurately and consistently assess max strength, i.e. bent over row) then it should not be used.

Back 46

core, reliable, valid

Front 47

T or F: Power exercises lend themselves well to multiple RM testing.

Back 47

False they do not

Front 48

10RM can be measured within _ to _ testing sets.

Back 48

3-5

Front 49

Research shows that as the loads used in multiple-RM testing become _____, the accuracy of the 1RM estimation _____. Likewise, predictions are more accurate when the equations are based on loads ___ to or ___ than a 10RM.

Back 49

heavier, increases, equal, less

Front 50

Another option to establish training loads is to first decide the number of reps, called ____ repetiitions, the athlete will perform in the actual program for the exercise being tested.

Back 50

goal

Front 51

___ and ____ exercises can be selected for multiple-RM testing but as previously mentioned high rep testing sets can create significant fatigue and may compromise the accuracy of the tested multiple RM.

Back 51

Core, assistance

Front 52

Even if an athlete is following a muscular strength training program that involves 2RM loads for the core exercise, the heaviest load the assistance exercise should be assigned is an ____.

Back 52

8RM

Front 53

Load are ____ as a % of a tested or estimated 1RM; training loads are _____ _____ from multiple-RM testing.

Back 53

calculated, specifically determined

Front 54

Relatively heavy loads should be used if the goal is ____ or _____, moderated loads for _______, and light loads for _____ ______.

Back 54

strength or power, hypertrophy, muscular endurance

Front 55

Maximal power is produced at ______ velocities with the lifting of ____ not maximal loads.

Back 55

intermediate, moderate

Front 56

Single-joint muscle action data reveal that peak power is reached with the lifting of very light loads - __% of the 1RM.

Back 56

30%

Front 57

_____ output increases as the weight lifted decreases from 100% of the 1RM to 90% of the 1RM.

Back 57

Power

Front 58

The most effective and practical application to improve max power production for resistance training is to assign loads that are about ____% or the 1RM.

Back 58

80%

Front 59

To promote program _____, load and rep assignments are indicated for single-effort events (shot put, high jump, weightlifting) and for multiple-effort events (basketball, volleyball, etc).

Back 59

specificity

Front 60

Single-event athletes should be assigned sets of _-_ reps using loads that equal __-__% of the 1RM, especially on heavy training days. Multiple-event athletes should be assigned _-_ reps with loads at __-__% of the 1RM.

Back 60

1-2, 80-90%, 3-5, 75-85%

Front 61

____ exercises cannot be max loaded at any rep scheme because the quality of the movement technique will decline before momentary muscle fatigue defines a true multiple-RM set.

Back 61

Power

Front 62

One strategy to counterbalance the overtraining associated with heavy loads is to alter the loads for the power and core exercises so that only __ training day each week is a heavy day.

Back 62

one

Front 63

A conservative method that can be used to increase the training loads is called the _-for-_ rule. If __ or more reps can be performed over their assigned rep goal in the last set in __ consecutive workouts, weight should be added.

Back 63

2-for-2 rule, two, two

Front 64

Relative load increases of __ to __% can be used instead of the absolute values sometimes given to athletes.

Back 64

2.5-10%

Front 65

___-____ is the total number of reps performed during a workout session and ___-___ is the total number of sets multiplied by the number of reps per set then multiplied by the weight lifted per rep.

Back 65

Repetition-Volume, load-volume

Front 66

Load-Volume would be expressed as how for 2 sets of 10 reps with 50 pounds.

Back 66

2 x 10 x 50 or 1000 pounds. If different sets are performed with different weight, the volumes per set are calculated and then added to obtain the total training session volume.

Front 67

__-___ divided by __-__ equals the average weigh lifted per reps, which is related to the intensity or quality of work. For running the common rep measure is _____.

Back 67

Load-volume, rep-volume, distance

Front 68

Peforming 3 sets of 10 reps without going to failure enhances _____ better than one set to failure in 8-12 reps, although higher training volume with use of 3 sets is a contributing factor.

Back 68

strength

Front 69

For max strength gains it appears to be sets of _ or fewer reps for core exercises and a range of _-_ sets or _-_ sets promotes the greatest increases in strength.

Back 69

6, 2-5, 3-6

Front 70

It appears that only _-_ sets may be appropriate or necessary for assistance exercises

Back 70

1-3

Front 71

The common guideline is _-_ sets (after warmups) for power exercises included in a trained athlete's program.

Back 71

3-5

Front 72

To increase muscle size it is recommended to perform _ or more exercises per muscle group.

Back 72

3

Front 73

Resistance training programs that emphasize muscular endurance involve performing many reps, __ or more. The overall volume-load is not necessarily overly inflated since the loads lifted are lighter and fewer sets are performed, _-_ per exercise.

Back 73

12, 2-3

Front 74

The time dedicated to recovery between sets and exercises is called the ___ ____ or ___ ___.

Back 74

rest period, interset rest

Front 75

If an athlete seek to perform max or near-max reps with a heavy load usually need long rest periods, especially for __ body or __-body structural exercises.

Back 75

lower, all

Front 76

Some reviews of hypertrophy training suggests a limited rest period and recommend that they begin the next set before ___ ___ begins.

Back 76

full recovery

Front 77

Rest Goals for Strength, Power (Single & Multi), Hypertrophy, and Muscular Endurance:

Back 77

Strength: 2-5 minutes
Power: 2-5 minutes
Hypertrophy: 30 secs-1.5 minutes
Muscular Endurance: less than 30 secs

Front 78

In a 1RM testing protocol what are the load increases and decreases (when necessary) and the rest periods.

Back 78

Upper Body Load Increase 5-10% (10-20 pounds)
Lower Body Load increase 10-20% (30-40 pounds)
Rest period 1 minute for first set, 2 minute for the second, and 2-4 minute rest for attempts of 1 RM
Upper Body load decrease 2.5-5% (5-10 pounds)
Lower Body load decrease 5-10% (15-20 pounds)

Front 79

Example of generic load increases as compared between stronger vs weaker athletes: Table 15.10 page 405

Back 79

Stronger: Upper 5-10+ pounds, Lower 10-15+ pounds

Weaker: Upper 2.5-5 pounds, Lower 5-10 pounds

Front 80

Volume assignment based on training goal: reps & sets (does not include warm-up sets, core only exercises)
Strength
Power: Single & Multi
Hypertrophy
Muscular Endurance

Back 80

Strength: Less than 6 reps, 2-6 sets
Power: Single 1-2 reps, Multi 3-5 reps, 3-5 sets
Hypertrophy: 6-12 reps, 3-6 sets
Muscular Endurance: More than 12 reps, 2-3 sets

Front 81

Good exercises for ball dribbling and passing:

Back 81

Close grip bench press, dumbbell bench press, tricep pushdown, reverse hammer curl

Front 82

Good exercises for ball kicking:

Back 82

Forward step lunge, leg extension, leg raise, unilateral hip add and abduction

Front 83

Good exercises for freestyle swimming:

Back 83

Lat pulldown, lat shoulder raise, forward step lunge, uprit row, barbell pullover

Front 84

Good exercises for jumping:

Back 84

Power clean, push jerk, back squat, front squat, standing calf raise

Front 85

Good exercises for racket stroke:

Back 85

Flat dumbbell fly, bent over lat raises, wrist curl, wrist extension

Front 86

Good exercises for rowing:

Back 86

Power clean, bent over row, seated row, hip sled, horizontal leg press, deadlift, good morning

Front 87

Good exercises for running or sprinting:

Back 87

Forward step lunge, step-up, knee extension, leg curl, toe raises

Front 88

Good exercises for throwing and pitching:

Back 88

Barbell pullover, overhead tri extension, shoulder internal and external rotation