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55 Cards in this Set
- Front
- Back
after completing this chapter , you will be able to.. |
evaluate the requirements and characteristics of a sport and assess an athlete for the purpose of designing a resistance training program |
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what do effective training programs involve? |
the coordination of many variables in a systematic fashion that enables the body to adapt to performance level to improve. |
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what is essential in order for the practitioner to be able to coordinate the various training aspects successfully? |
having a basic understanding of the physiological responses ot he various training stimuli |
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what approach is helpful when focusing on a resistance training component of a comprehensive training program. |
one program element at a time, keeping in mind the primary principles of anaerobic exercise prescription. |
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what three principles require attention fo ra resistnace training programs for athletic populations |
specificity, overload and progression |
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what is the most basic concept to incorporate in all training programs? |
specificity |
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when and by who was the term specificity first suggested by? |
DeLorm in 1945 |
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what does the term specificity refer to ?> |
the method whereby an athlete is trained in a specific manner to produce a specific adaptation por training outcome. |
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what aspects does specificity refer to in the case of resistance training? |
the muscles involved, the movement pattern, and the nature of the muscle action |
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what is an example of the the nature of the muscle action? |
speed of movement, force application |
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what does not always reflect the combination of all of these apect? (muscles involved, movement pattern, and the nature of the muscle action) |
specificity |
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Does specificity mean that all aspects of the training must mimic that of the sporting skill? |
NO |
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what acronym is sometimes used interchangeably with specificity? |
SAID |
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what does SAID stand for? |
Specific adaptation to imposed demands |
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what is the underlying principle of SAID |
he type of demand placed on the body dictates the type of adaptation that will occur. |
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what should athletes training for power in high-speed movements like baseball pitch and tennis serve attempt to activate or recruit ? |
the same motor units required by their sport at the highest velocity possible |
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what does the athlete's sport season also relate to? |
specificity |
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how should all forms of training progress through the preseason, in-season, and postseason? |
gradually in an organized manner from generalized to sport specifit |
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what provides the greatest opportunity to improve performance in the sport |
participation in the sport itself |
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what certainly increases the likelihood that other training will also positively contribute to performance? |
proper application of the specificity principle |
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what does overload refer to? |
assigning a workout or training regimen of greater intensity than the athlete is accustomed to |
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without the stimulus of what principle greatly limits an athlete's ability to make improvements even in an otherwise well-designed program |
overload |
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what is the obvious application of overload principle in the design of resistance training programs involve? |
increasing the loads assigned in the exercise. |
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what are other more subtle changes to overload other than increasing the loads assigned in the exercise? |
increasing the number of sessions per week, one per day in some instances. adding exercise sets, emphasizing complex over simple exercises, decreasing the length of the rest periods between sets and exercises, or any combination of these or other changes |
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what is the intent of the overload principle? |
to stress the body a higher level than its used to |
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what is avoided, and the desired training adaptation will occur when the overload principle is applied properly? |
overtraining |
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if a training program is to continue producing higher levels of performance, what of the training must become progressively greater? |
intensity |
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what does progression promote when applied properly? |
long term training benefits |
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what is progression customary to focus only on? |
the resistance used |
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what can one progressively increase by raising ht enumber of weekly training sessions, adding more drills or exercises to each session, changing the type or technical requirements of the drills or exercises, or otherwise increasing the training stimulus. |
training intensity |
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how may an athlete progress from the front squat as a technical progression? |
by learning the hang power clean and eventually the power clean |
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what is the issue of importance in progression? |
that progression is based on the athlete's training status and is introduced systematically and gradually |
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what are the resistance training design variableS? |
needs analysis exercise selection training frequency exercise order training load and repetitions volume rest periods |
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designing a resistance training program is a complex process that requires the recognition and manipulation of what |
seven program design variables |
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what is the first step in resistance training program design variables? |
needs analysis |
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what is the strength and conditioning professional's initial task |
to perform a needs analysis |
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what is a needs analysis? |
a two-staged process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete. |
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what is the first task in a needs analysis? |
to determine the unique characteristics of the sport |
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what does the unique characteristics of a sport include? |
the general physiological and ciomechanical profile, common injury sites and position-specific attributes. |
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what does the information of unique characteristics of sport enable the strength and conditioning professional to design? |
a program specific to those requirements and characteristics. |
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what are the three attributes of evaluation of sport? |
movement analysis physiological analysis injury analysis |
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what is movement analysis |
body and limb movement patterns and muscular involvement |
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what is physiological analysis? |
strength, power, hypertrophy, and muscular endurance priorities |
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what is injury analysis? |
common sites for joint and muscle injury and causative factors |
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what are other characteristics of sport other than movement, physiological, and injury analysis that should also be evaluated? |
cardiovascular endurance, speed, agility, and flexibility requirements |
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what physiological outcomes specifically relate to resistance training program design? |
strength, power, hypertrophy, and muscular endurance |
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what does a movement analysis of the shot-put field event reveal |
that in an all body movement that begins with the athlete in a semi crouched position, with many joints flexed and adducted, and culminates in an upright stance with many joints extended and abducted |
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what are the most heavily recruited muscles in a shot-put, not in order? |
the elbow extensors (triceps-brachii), shoulder abductors (deltoids), hip extensors (gluteals, hamstrings), knee extensors (quadriceps), and ankle plantar flexors (soleus, gastrocnemius) |
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what does shot-putting require, physiologically, for a successful performance? |
high levels of strength and power |
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as cross-sectional area of a muscle increase what happens the muscle's ability to produce forcE? |
increases |
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what is the level of importance of muscular endurance in a shot-put? |
minimal |
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what is a result of the common use of tendons and muscles surrounding the shoulder and elbow joint due to the repetitive nature of training and competition |
tend to injury |
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what is assessment of the athlete a part of? |
step one, needs analysis |
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what is the second task in needs analysis? |
profile the athlete's needs and goals by evaluating training (and injury) status, conducting a variety of tests (eg. maximium strength testing) evaluating the results and determining the primary goal of training . the more individualized the assesment process, the more specific the resistance training program for each athlete can be |
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what is training status |
an athlete`s cur |