Weight Training Exam 2

Front 1

Resistance Training/Program Design:
General healthy adult exercise guidelines (%1RM, sets, repetitions, rest intervals) for muscular strength, endurance, hypertrophy, & single/multiple power:

Back 1

%1RM for muscular strength = >85%, =/<6 reps, 2-6 sets, 2-5 min.
%1RM for endurance = <67%, >/= 12 reps, 2-3 sets, =/< 30 sec.
%1RM for hypertrophy = 67-85%, 6-12 reps,3-6 sets, 30 sec.-1.5 min.
%1RM for single effort power = 80-90%, 1-2 reps, 3-5 sets, 2-5 min.
%1RM for multiple effort power = 75-85%, 3-5 reps,3-5 sets, 2-5 min.
Youth: rest/attention
Older Adults: less intensity, less frequency, longer rest periods

Front 2

Order of exercises:

Back 2

power exercises before non-power core exercises, then assistance exercises.
Upper & lower body alternated exercises helps if athlete becomes fatigued focusing on one part of the body.

Front 3

Examples of types of exercises:

Back 3

-Ball dribbling & passing: bench press, dumbbell bench press, triceps push-down, reverse curl, hammer curl
-Ball Kicking: Unilateral hip adduction & abduction, forward step lunge, upright row, barbell pullover.
-Freestyle Swimming: Lat pulldown, lateral shoulder raise, forward step lunge, upright row, barbell pullover.
-Jumping: power clean, push jerk, back squat, front squat, standing calf (heel) raises.
-Racket Stroke: flat dumbbell fly, bent-over lateral raise, wrist curl, wrist extension
-Rowing: power clean, bent-over row, hip sled, horizontal leg press, deadlift, good morning.
-Running/Sprinting: forward step lunge, step-up, leg (knee) extension, leg (knee) curl, toe raises
Throwing/pitching: Barbell pullover, overhead triceps extension, shoulder internal & external rotation.

Front 4

Modes of progression:

Back 4

2-for-2 rule (conservative): if the athlete can perform 2 or more reps over assigned rep goal in the last set in 2 consecutive work-outs then weight should be added for the next training session.

Front 5

Modes of progression:

Back 5

Smaller, weaker & less trained athlete: Upper body = + 2.5-5 lbs.. Lower body = + 5-10 lbs

Larger, stronger, more trained athlete: Upper body = 5-10+ lbs.
Lower body, 10-15+ lbs.

Front 6

Importance or a warm-up:

Back 6

to prepare an athlete mentally & physically for exercise or competition.

Front 7

Different types of flexibility:

Back 7

-Range of Motion (ROM): degree of movement @ a joint.
Static: range of possible movement about a joint & it's surrounding muscles during a passive movement.
Dynamic: available ROM during active movements & requires voluntary muscle actions. Dynamic ROM is usually greater than static ROM.

Front 8

What factors affect flexibility:

Back 8

joint structure, age, sex, connective tissue, resistance training w/ limited ROM, muscle bulk, activity level.

Front 9

When should you stretch?

Back 9

Following practice & competition, as a separate session after a warm-up,

Front 10

Different types of stretches & which provide best results?

Back 10

-Active: when person stretching supplies the force of the stretch.
-Passive: when a partner or machine causes external force to cause or enhance stretch.
-Static: slow and constant with the end position being held for 30 sec. includes the relaxation & recurrent elongation of muscle.
-Ballistic: involves active muscle effort & uses a bouncing type movement & end movement is not held.
-Dynamic: functional based stretch that uses sport specific movements to prepare for activity.
-PNF: rehabilitative as well as for athletes for increased flexibility. Performed with a partner & involves both passive & active muscle actions.
PNF may be superior but is not always practical.
Dynamic is a preferred stretching method as well for athletes.

Front 11

General guidelines for static stretching:

Back 11

Athlete performs the stretch slowly, bending towards tension until only slightly uncomfortable, then holds for 30 seconds and slowly returns to starting position.

Front 12

Plyometric Stretch-Shortening Cycle (SSC)

Back 12

Quick powerful movement using a pre-stretch or counter movement.
1) Eccentric phase, muscle spindles are stretched and stimulated.
2) Amortization (transition) phase: delay between the eccentric & concentric muscle actions.
3) Concentric: includes the entire push-off time before the athletes foot leaves the surface.

Front 13

Plyometrics Safety considerations:

Back 13

-balance, coordination
-technique, ROM, joints
-strength
-speed
-body weight
-warm-up

Front 14

Recovery/Frequency:

Back 14

-recovery should be 5-10 sec. between reps. & rest 2-3 min. between sets.
Frequency: depends on sport but 1-3 times per week.

Front 15

Mode: types of plyometrics:

Back 15

-Lower body: jumps in place, standing jumps, multiple hops & jumps, bounds, box drills & depth jumps.
-Upper body: ball throws, catches, several types of push-ups.
Trunk: plyometric medicine ball sit-up, ROM & time to complete reps must be shortened.

Front 16

Intensity:

Back 16

The amount of stress placed on involved muscles, connective tissue & joints & is controlled by the type of drill performed. As intensity increases, volume should decrease.

Front 17

Plyometric training design:

Back 17

Plyometric program should last for 6-10 weeks, though some programs can only be 4 weeks as improvement is achieved. Should follow the principle of progression overload. The sport, training phase, & design of strength & conditioning program determine method of progressive overload.

Front 18

Weights & Plyometrics:

Back 18

Don't do plyometrics & lift weights on the same are of the body on the same day.

Front 19

Purpose of periodization:

Back 19

Promote long term training & performance improvements, strength & conditioning should be preplanned & systematic variations in training specificity, intensity, & volume which is organized in cycles.

Front 20

Periodization cycles:

Back 20

-Preparatory period: longest period & is when there is limited practices, games & no competitions, purpose is to establish a base level of condition to prepare for more intense training.
-Hypertrophy/Endurance phase: training occurs @ very low intensity & high volume, lasts 1-6 weeks.
-Basic strength phase: increase strength of the muscles specific to the sport movements.
-Strength/Power Phase: activities increase to near competitive pace, involves power/explosive exercises @ high loads & low volumes.

Front 21

Cycles:

Back 21

Off-Season, Preseason, In-Season, Postseason.

Front 22

Periods:

Back 22

-Pre-season mesocycle,
-Competitive period (in-season)
-Postseason Mesocycle (active rest period).
-Off-season Mesocycle, (active rest period.)

Front 23

Different models:

Back 23

Macrocycle & Mesocycle.