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23 Cards in this Set
- Front
- Back
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Resistance; Plyometric; Speed, agility, and speed-endurace development
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3 types of program design
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Specificty
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deman placed on the body dictates the type of adaptation that will occur
an athlete is trained in a specific manner to produce a specific adaptation or training outcome |
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Overload
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workout or training regime of greater intensity than the athlete is accustome too
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Progression
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Continue producing higher levels of performance
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Resistance training
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Complex process that required recognition and manipulation of seven progrma design variables.
LOOK UP ON SLIDE PAGE 3 |
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Needs Analysis
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Required first step when developing a program.
2 step process |
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Evaluation of sport/activity requirements and characteristics
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every sport presents certain unique characteristics that separate it from others
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Assessment of the athletes
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Training status (age)
Physical Testing and evaluation Primary resistance traing goal |
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Exercise Selection
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Dependent on:
Exercise type Movement analysis of Sport Exercise Technique Equipment Training Time |
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Training Frequency
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Affected by training status sport season projected loads exercise types, concurrent training/activities
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Exercise Order
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Sequence of resistance perfromed in one training session
Power first, multi joint then single joint, large then small muscels |
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Training load
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amount of weight assgned to an exercise set
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Mechanical Work
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Force x displacement
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Volume
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Sets x Reps
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Volume
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Total amount of weight lifted in a training session
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Set
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Group of repetitions sequentially performed before an athlete stops
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Single Set
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Untrained individuals usually need this
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Multiple set
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3+ sets of 10 reps without going to failure
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Strength
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>85% for 6reps 2-3 sets; 2-5mins rest
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Power
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80-90% @ 1-2 reps for 3-5 sets; 75-85% @3-5 reps for 3-5 sets;
2-5min rest |
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Hypertrophy
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67-85% 6-12 reps 3-6 sets
30secs - 1.5mins |
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Muscular endurance
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less than 67% 12 reps 2-3 sets
30 secs rest |
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Rest Periods
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Recovery between sets and exercises
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