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60 Cards in this Set
- Front
- Back
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resistance training Program Design Variables
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1. Needs analysis
2. Exercise selection 3. Training frequency 4. Exercise order 5. Training load and repetitions 6. Volume 7. Rest periods |
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WHICH OF THE FOLLOWING FACTORS SHOULD BE DETERMINED FIRST WHEN DESIGNING A TRAINING PROGRAM FOR A SPECIFIC TEAM SPORT?
a. LAYOUT OF THE FACILITY b. TYPE OF AVAILABLE EQUIPMENT c. NUMBER OF INDIVIDUALS ON THE TEAM d. METABOLIC DEMANDS OF THE ACTIVITY |
D. METABOLIC DEMANDS OF ACTIVITY
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THE SC PROFESSIONAL'S INITIAL TASK IS TO PERFORM A:
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NEEDS ANALYSIS-2 STAGE PROCESS THAT INCLUDES AN EVALUATION OF THE REQUIREMENTS AND CHARACTERISTICS OF THE SPORT AND AN ASSESSMENT OF THE ATHLETE
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in the evaluation of sport in the needs analysis what should the SC evaluate:
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-Body and limb movement patterns and muscular involvement (movement analysis)
-strength, power, hypertrophy and muscular endurance priorities (injury analysis) -common sites for join and muscle injury and cause factors (injury analysis) |
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1. When determining a baseball player’s resistance training program needs, all of the following factors should be considered EXCEPT
a) Programs of other players b) Past medical history c) Training status d) Position on the field |
a. programs of other players
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what is the 2nd task of the needs analysis (step 1)?
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assessment of the athlete
-profile the needs/goals from eval of training status, doing a variety of testing, eval results and determine primary goals |
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WHICH OF THE FOLLOWING IS THE MOST SPORT-SPECIFIC EXERCISE FOR A SPRINTER?
a. DUMBBELL LUNGE b. UPRIGHT ROW c. ANKLE DORSIFLEXION d. LEG (KNEE) CURL |
DUMBBELL LUNGE
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exercises that recruit one or more large muscle areas, involve two or more primary joints (multijoint exercises), and receive priority when one is selecting exercises because of their direct application to the sport
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core exercises
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exercises that recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance
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assistance exercises
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a core exercise that emphasizes loading the spine directly (back squat) or indirectly (power clean) can be further described as?
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structural exercise
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a structural exercise performed very quickly or explosively is considered a?
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power exercise
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WHICH OF THE FOLLOWING IS A STRUCTURAL EXERCISE THAT CAN ONLY BE PERFORMED USING FREE WEIGHTS?
a. FRONT SQUAT b. SNATCH c. BENT OVER ROW d. OVERHEAD DUMBBELL TRICEPS EXTENSION |
b. SNATCH
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A BASEBALL PITCHER HAS AN ELBOW FLEXION TO ELBOW EXTENSION STRENGTH RATIO OF 1:3. WHICH OF THE FOLLOWING EXERCISES SHOULD BE ADDED TO HIS PROGRAM TO REDUCE THE RISK OF THROWING-RELATED INJURIES?
a. DUMBBELL BICEP CURL b. DECLINE BENCH PRESS c. BENT OVER LATERAL RAISE d. OVERHEAD TRICEPS EXTENSION |
a. DUMBBELL BICEP CURL
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WHICH OF THE FOLLOWING SPORTS WOULD BENEFIT THE MOST BY INCORPORATING THIS EXERCISE (BENT OVER ROW) INTO THE STRENGTH AND CONDITIONING PROGRAM?
a. LACROSSE b. CREW c. RUGBY d. VOLLEYBALL |
B. CREW
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WHICH OF FOLLOWING EXERCISES TRAIN THE ANTAGONISTS OF THE MUSCLES TRAINED IN THIS EXERCISE (db CHEST PRESS)?
a. CABLE CROSS-OVER b. ONE-ARM DUMBBELL ROW c. FRONT SHOULDER RAISE d. CLOSE-GRIP BENCH PRESS |
ONE-ARM DB ROW
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the more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport
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specific adaptation to imposed demands principle
(SAID) |
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The basketball coach says his starting center needs to jump higher. In addition to beginning a plyometric program, which of the following resistance training exercises are MOST specific to this goal?
a) Power clean b) Leg (knee) curl c) Front squat d) Seated calf (heel) raise |
Power Clean and Front Squat
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the muscle or muscle group actively causing the movement
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agonist
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the sometimes passive (not concentrically involved) muscle or muclse group located on the opposite side of the limb
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antagonist
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what type of testing reveals that the hamstrings are extremely weak compared with the quadriceps
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isokinetic testing
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the proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or muscle group
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muscle balance
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IN RESPONSE TO A HEAVY LOADING SESSION, THE MUSCLE GROUPS STRESSED IN WHICH OF THE FOLLOWING EXERCISES REQUIRE THE LONGEST RECOVERY TIME?
a. BENCH PRESS b. LEG (KNEE) EXTENSION c. FRONT SQUAT d. DUMBBELL CHEST FLY |
c. FRONT SQUAT
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A volleyball player is in the pre-season preparatory period and currently performing a resistance training program 4 times per week. Which of the following modifications is appropriate when progressing this athlete to an in-season training program?
a. Add 1 resistance training session per week b. Schedule the resistance training sessions before sport practice c. Decrease resistance training frequency to 1-2 times per week d. Discontinue resistance training |
Decrease resistance training frequency to 1-2 times per week
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3. The soccer team is transitioning from off-season to preseason training. How should the team’s resistance training frequency be altered?
a) Increase frequency to improve muscular endurance b) Do not change frequency and add plyometrics c) Decrease frequency to allow increased sport skill practice d) Design a split routine with three days on and one day off |
c) Decrease frequency to allow increased sport skill practice
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DURING A SINGLE TRAINING SESSION, WHICH OF THE FOLLOWING EXERCISE SEQUENCES IS THE MOST APPROPRIATE FOR THE STRENGTH/POWER PHASE OF AN ATHLETE’S PROGRAM?
a. POWER CLEAN, BENCH PRESS, BACK SQUAT, BENT OVER ROW, LEG (KNEE) CURL b. LEG PRESS, FRONT SQUAT, SNATCH, PUSH PRESS, INCLINE BENCH PRESS c. LUNGE, PEC DECK, HI AB/ADDUCTION, SNATCH, LATERAL RAISE d. PUSH PRESS, SHOULDER PRESS, POWER CLEAN, DEADLIFT, POWER PULL |
a. POWER CLEAN, BENCH PRESS, BACK SQUAT, BENT OVER ROW, LEG (KNEE) CURL
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WHEN DESIGNING AN IN-SESON RESISTANCE TRAINING PROGRAM FOR BASKETBALL TEAM WITH LIMITED TRAINING TIME, WHICH OF THE FOLLOWING EXERCISE ARRANGEMENTS IS THE MOST EFFECTIVE AND MINIMIZES THE LENGTH OF THE REST PERIODS NEEDED BETWEEN BODY AREAS?
a. BENCH PRESS, SHOULDER PRESS, HANG CLEAN, LUNGE b. SHOULDER PRESS, HANG CLEAN, LUNGE, BENCH PRESS c. LUNGE, HANG CLEAN, SHOULDER PRESS, BENCH PRESS d. HANG CLEAN, BENCH PRESS, LUNGE, SHOULDER PRESS |
d. HANG CLEAN, BENCH PRESS, LUNGE, SHOULDER PRESS
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WHAT IS THE EXERCISE ORDER (STEP 4)THAT SHOULD BE USED?
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POWER, OTHER CORE EXERCISES THAT ARE NON POWER, THEN ASSISTANCE (MULTI JOINT BEFORE SINGLE, LARGE MUSCLES THEN SMALL)
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INVOLVES 2 SEQUENTIALLY PERFORMED EXERCISES THAT STRESS TWO OPPOSING MUSCLES OR MUSCLE AREAS (AGONIST AND ITS ANTAGONIST)
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SUPERSET
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INVOLVES SEQUENTIALLY PERFORMING 2 DIFFERENT EXERCISES FOR THE SAME MUSCLE GROUP
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COMPOUND SET
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THE AMOUNT OF WEIGHT ASSIGNED TO AN EXERCISE SET AND IS OFTEN CHARACTERIZED AS THE MOST CRITICAL ASPECT OF A RT PROGRAM
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LOAD
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THE PRODUCT OF FORCE AND DISPLACEMENT (DISTANCE)
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MECHANICAL WORK
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THE QUANTITY THAT IS HIGHLY RELATED TO MECHANICAL WORK AND THE ASSOCIATED METABOLIC ENERGY DEMANDS AND PHYSIOLOGICAL STRESS AND IS ALSO DISTINGUISHED FROM REP-VOLUME
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LOAD-VOLUME
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THE TOTAL NUMBER OF REPETITIONS
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REP-VOLUME
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FOR THE SHOULD PRESS EXERCISE, HOW MANY REPETITIONS CAN TYPICALLY BE PERFORMED WITH A LOAD OF 85% OF THE 1RM?
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6
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AN ATHLETE IS PERFORMING THREE SETS OF THE SNATCH EXERCISE. WHAT IS THE VOLUME LOAD OF THE WORK OUT SHOWN BELOW?
SET 1 SET 2 SET 3 LOAD REPS LOAD REPS LOAD REPS 100 6 115 4 125 2 |
(100X6)+ (115X4)+ (125X2)=1,310
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RELATES TO THE TOTAL AMOUNT OF WEIGHT LIFTED IN A TRAINING SESSION
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VOLUME
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WHAT IS THE FORMULA FOR VOLUME-LOAD (LOAD VOLUME)?
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FOR SET= # SETS X # REPS X WEIGHT PER REP
FOR MULTIPLE SETS AND AMOUNTS OF WEIGHT TO GET TOTAL TRAINING SESSION LOAD-VOLUME=FIND VOLUME FOR EACH SET/WEIGHT/REPS AND ADD THEM TOGETHER |
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WHEN AN EXERCISE TO BE DONE FOR 3 SETS 5 REPS WHAT IS THE APPROPRIATE LOAD ASSIGNMENT?
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5RM
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WHICH OF THE FOLLOWING EXPLAINS WHY THIS EXERCISE (BENT OVER ROW) SHOULD NOT BE 1RM TESTED?
a. THE DELTOIDS ARE NOT A LARGE MUSCLE GROUP b. ACCURATE AND CONSISTENT RESULTS CANNOT BE GATHERED c. ONLY ONE MUSCLE GROUP IS INVOLVED d. THE EXERCISE IS NOT A MULTIPLE-JOINT EXERCISE |
b. ACCURATE AND CONSISTENT RESULTS CANNOT BE GATHERED
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WHICH OF THE FOLLOWING PERCENTAGES OF THE 1RM TYPICALLY WILL ALLOW AN INDIVIDUAL TO PERFORM 12 REPETITIONS OF THE BENCH PRESS EXERCISE?
a. 55% b. 67% c. 75% d. 77% |
B. 67%
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WHICH OF THE FOLLOWING COMBINATIONS OFGOAL REPETITIONS AND SETS MOST EFFECTIVELY PROMOTES MUSCULAR HYPERTROPHY?
GOAL REPS SETS a) 10 2 b) 6 2 c) 10 4 d) 6 4 |
10 REPS 4 SETS
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IF THE TRAINING GOAL IS STRENGTH WHATS THE APPROPRIATE GOAL REPETITIONS AND SETS
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6 OR LESS REPS; 2-6 SETS
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IF THE TRAINING GOAL IS POWER WHATS THE APPROPRIATE GOAL REPETITIONS AND SETS
1. FOR A SINGLE EFFORT EVENT 2. MULTIPLE EFFORT EVENT |
1. SINGLE EFFORT= 1-2 REPS X 3-5 SETS
2. MULTIPLE EFFORT= 3-5 REPS X 3-5 SETS |
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IF THE TRAINING GOAL IS HYPERTROPHY WHATS THE APPROPRIATE GOAL REPETITIONS AND SETS
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6-12 REPS X 3-6 SETS
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IF THE TRAINING GOAL IS MUSCULAR ENDURANCE WHATS THE APPROPRIATE GOAL REPETITIONS AND SETS
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12 OR MORE REPS X 2-3 SETS
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WHEN A VOLLEYBALL PLAYER IS TRAINING FOR MUSCULAR POWER, WHICH OF THE FOLLOWING LOAD AND REPETITION COMBINATIONS IS MOST APPROPRIATE?
LOAD (%1RM) GOAL REPETITIONS a. 75-80 1-2 b. 75-80 3-5 c. 85-90 1-2 d. 85-90 3-5 |
75-85 % 1RM AND 3-5 REPS
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WHAT ARE THE LOAD AND REPETITION ASSIGNMENTS BASED ON TRAINING GOAL WHEN THE GOAL IS FOR:
STRENGTH |
LOAD (%1RM): > OR = TO 85%
GOAL REPS: < OR = TO 6 |
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WHAT ARE THE LOAD AND REPETITION ASSIGNMENTS BASED ON TRAINING GOAL WHEN THE GOAL IS FOR:
POWER 1. SINGLE EFFORT 2. MULTIPLE EFFORT |
1. SINGLE EFFORT
LOAD (%1RM): 80-90 GOAL REPS: 1-2 2. MULTIPLE EFFORT: LOAD (%1RM):75-85 GOAL REPS: 3-5 |
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WHAT ARE THE LOAD AND REPETITION ASSIGNMENTS BASED ON TRAINING GOAL WHEN THE GOAL IS FOR:
HYPERTROPHY |
LOAD (%1RM): 67-85
GOAL REPS: 3-5 |
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WHAT ARE THE LOAD AND REPETITION ASSIGNMENTS BASED ON TRAINING GOAL WHEN THE GOAL IS FOR:
MUSCULAR ENDURANCE |
LOAD (%1RM): < OR = TO 67
GOAL REPS: > OR = 12 |
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WHICH OF THE FOLLOWING CHANGES TO AN ATHLETE’S RESISTANCE TRAINING WORKOUT WILL DECREASE THE POWER OUTPUT OF THE POWER CLEAN EXERCISE?
a. LENGTHEN THE COOL-DOWN PERIOD AFTER THE EXERCISE b. INCREASE THE LOAD FROM 90-95% OF THE ATHLETE'S 1RM c. INCREASE THE SPEED THE ATHLETE PERFORMS THE EXERCISE d. LENGTHEN THE REST PERIOD BETWEEN SETS OF THE EXERCISE |
increase the load from 90-95% of the athlete's 1RM
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4. An American football lineman has difficulty driving into defensive lineman and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance?
a) Back squat, hip sled, leg (knee)curl, power clean b) Power clean, back squat, hip sled, leg (knee) curl c) Leg (knee) curl, back squat, power clean, hip sled d) Hip sled, power clean, leg (knee) curl, back squat |
b) Power clean, back squat, hip sled, leg (knee) curl
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What percentage of the 1RM typically allows an individual to perform 6 repetitions with that load?
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85% 1RM
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6. Which of the following volumes has the potential to increase muscular strength the MOST?
a) 5 sets of 5 reps b) 1 set of 5 reps c) 5 sets of 15 reps d) 1 set of 15 reps |
a) 5 sets of 5 reps
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7. A female triathlete needs to improve the muscular endurance of her upper body. Using 3 sets of 15 reps per exercise, which of the following rest period lengths will MAXIMIZE her goal?
a) 3 minutes b) 1.5 minutes c) 45 seconds d) 30 seconds |
d) 30 seconds
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what is the rest period length assignment for the goal of:
POWER (SINGLE EFFORT/MULTIPLE EFFORT) & STRENGTH |
2-5 minutes
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what is the rest period length assignment for the goal of:
HYPERTROPHY |
30 SECONDS - 1.5 MINUTES
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what is the rest period length assignment for the goal of:
MUSCULAR ENDURANCE |
< OR = TO 30 SECONDS
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WHEN SHOULD YOU USE 3RM TESTING INSTEAD OF 1RM
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WHEN INDIVIDUALS BEING TESTED ARE INEXPERIENCED, UNTRAINED, INJURED, OR MEDICALLY SUPERVISED
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WHAT TYPE OF EXERCISES SHOULD BE USED FOR 1RM TESTING
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CORE EXERCISES (LARGE MUSCLE GROUPS AND MULTIPLE JOINTS ARE BETTER ABLE TO HANDLE THE HEAVY LOADS)
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