St & C Ch. 15 And 16

Front 1

Resistance training program design variables

Back 1

-needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, and rest periods

Front 2

Step 1: needs analysis

Back 2

Evaluate the sport
-movement, physiological and injury analysis
Assessment of the Athlete
-Athlete profile, training status, backround, exercise technique experience, testing and evaluation
Primary training goal

Front 3

Step 2: Exercise Selection

Back 3

Exercise type
-core and assistance exercises
core - multi joint
Structural and power exercises
Movement analysis
assistance - single joint

Front 4

Step 3: Training frequency

Back 4

Training status, sport season
Training load and exercise type

Front 5

Step 4: Exercise order

Back 5

power, other core, then assistance exercises, uper and lower body exercises, push and pull exercises, supersets and compound sets

Front 6

Step 5: Training load and repetitions

Back 6

Terminology used to quantify and qualify mechanical work, relationship between load and repetitions, 1Rm and multiple rm testing options

Front 7

Step 6: Volume

Back 7

Multiple versus single sets, training status, Primary resistance training goal, strength and power and hypertrophy, muscular endurance,

Front 8

Step 7: Rest periods

Back 8

longer rest periods for heavier weights, endurance has short rest periods

Front 9

Plyometric exercise

Back 9

Activities that enable a muscle to reach maximal force in the shortest possible time

Front 10

Series elastic component

Back 10

SEC - Tendons that stretch and store energy

Front 11

Potentiation

Back 11

Change in the force velocity characteristics of the muscles contractile components caused by stretch of the concentric muscle action by use of the stretch reflex

Front 12

Stretch reflex

Back 12

The bodys involuntary response to an external stimulus that stretches the muscles

Front 13

Muscle spindles

Back 13

Proprioceptive organs that are sensitive to the rate and magnitude of a stretch

Front 14

Eccentric phase of stretching

Back 14

Preloading the agonist muscle group. when the sec stores elastic energy

Front 15

Amortization phase

Back 15

the tiem from the end of the eccentric phase to the initioation of the concentric muscle action

Front 16

Concentric phase

Back 16

The bodys response to the eccentric and amortization phasese

Front 17

Mode of plyometric training

Back 17

determined by body region performing the exercise

Front 18

Lower body plyometrics

Back 18

used for track and field, soccer, volleyball, basketball, football, baseball. these produce a lot of force in a short amount of time

Front 19

Upper body plyometrics

Back 19

used for baseball, softball, tennis, golf, track and field

Front 20

Lower body plyo exercises

Back 20

Jumps in place, standing jumps, multiple hops and jumps, bounds, box drills, depth jumps