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48 Cards in this Set
- Front
- Back
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Needs Analysis
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Two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete
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Evaluation of Sport
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1st task of a needs analysis is to determine unique characteristics of the sport
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Evaluation of Sport- Movement Analysis
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Body and limb movement patterns and muscular involvement
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Evaluation of Sport- Physiological Analysis
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Strength, power, hypertrophy, and muscular endurance priorities.
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Evaluation of Sport- Injury Analysis
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Common sites for joint and muscle injury and causative factors
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3 classifications of training status
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Beginner, intermediate, and advanced
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Physical Evaluation
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Assessment of athlete's strength, flexibility, power, speed, muscular endurance, body composition, cardiovascular endurance...
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Needs Analysis
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focuses on assessing macial muscular strength
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STEP 2: Exercise Selection
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choosing exercises for a resistance training program.
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Exercise Type
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primary muscle groups or body areas that fall into categories based on their importance to the athlete's sport
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Classification
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1. Core
2. Assistance based on the size of the muscle areas involved and their level of contribution to a particular sport movement |
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Core Exercises
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recruit one or more large muscle areas, involve one or more primary joints (multijoint exercises), and receive priority when one is selecting exercises because of their direct applicaton to the sport.
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Assistance Exercises
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recruit smaller muscle areas, involve only one primary joint (single-joint exercises), and are considered less important to improving sport performance.
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Shoulder/Glenohumeral girdle articulaton
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considered one primary joint when resistence training exercises are categorized as core or assistance. along with the spine
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Structural Execises
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core exercise that emphasizes loading the spine directly or indirectly.
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Structural exercise
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involves muscular stabilization or posture during performance of the lifting movement.
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Power exercise
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structural exercise that is performed very quickly or explosively.
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Specificity SAID (specific adaptation to imposed demands principle)
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similar the training activity is to sport movement, the greater chance there will be positive transfer
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Muscle Balance
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avoid designing resistance programs that increase risk of injury due to a disparity between strength of agonist and antagonist
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Agonist
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muscle of muscle group actively causing the movement
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Antagonist
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sometimes passive muscle or muscle group located on the opposite side of the limb.
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Muscle balance
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not always equal strength, just proper ratio of strengthm powerm or muscular endurance of one muscle or muscle group relative to another muscle or muscle group
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Exercise Technique
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professional needs to assess the correctness of athlete's ability to perform a techinique
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Availabilty of resistance equipment
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lack of equipment may necessitate selecting exercises that are not as sport specific.
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Available training time per session
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if time is limited exercises that are more time efficient should be used. Depends of goals of training session and time available.
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STEP 3: Training Frequency
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number of training sessions completed in a given time period. Consider training status, sport season, projected exercise loads, types of exercises, and concurrent training or activities.
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Training Status
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level of preparedness for training
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Traditionally
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3 workouts per week are recommended for many athletes, allow sufficient recovery.
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Guidelines schedule training session
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one rest or recovery day, but no more than 3.
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Resistance Training Frequency based on training status..
Beginner Intermediate Advanced |
b- 2-3 sessions per week
i- 3-4 sessions per week a- 4-7 sessions per week |
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Split routine
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different muscle groupds are trained on different days
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Sport season
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problem is that there is not enough time to fit all the desired modes of training into each day
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Training Load and Exercise Type
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upper body muscles can recover more quickly from heavy loading than lower body muscles. recover faster from single joint exercises than multijoint exercises
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Resistance training frequency based on sport season..
off-season preseason in-season postseason |
off- 4-6 sessions per week
pre- 3-4 in- 1-3 post- 0-3 |
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Other training
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influenced by the overall amount of physical stress.
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STEP 4: Exercise order
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sequence of resistance exercises performed during one training session.
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exercise order
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usually arranged so that athlete's maximal force capabilities are available to complete a set with proper technique.
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common methods for ordering resistance exercises
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Power, other core, then assistance exercises
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Power exercises
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such as snatch, hand clean, power clean, and push jerk should be performed 1st in training session.
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power exercises
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require higest level of skil and concentration and are most affected by fatigue. Use significant energy expenditure should be done while metabolically fresh to decrease inproper technique and risk of injury
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Preexhaustion
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ordering method that purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to miltjoint exercise involving the same muscle.
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Upper and lower body exercises (alternated)
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helpful for untrained individuals who find that completing several upper and lower body exerecises in succession is too strenuous. Training time is limited.
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Circuit Training
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exercise performed with minimal rest period 20-30sec. Sometimes used to improve cardiorespiratory endurance
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push and pull exercises (alternated)
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ensure that hte same muscle group will not be used in two exerecises in succession, reducing fatigue.
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Supersets and compound sets
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one set of a pair of exercises with little to no rest between them. Not appropriate for unconditoned athletes
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Superset
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two sequentially performed exercises tha stress two opposing muscles or muscle groups.
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Compound set
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sequentially performing two different exercises for the same muscle group.
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STEP 5: Training load and repetitions
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Load- amount of weight assigned to an exercise set and is often characterized as the most critical aspect of a resistance training program
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