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50 Cards in this Set
- Front
- Back
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3 Principles of Resistance, Plyometrics, and Speed
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1. Specificity
2. Overload 3. Progression |
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Specificity
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Most basic concepts to incorporate
Method where an athlete is trained in a Specific manner To produce Specific adaptation or training outcome S.A.I.D. Specific Adaptation to Imposed Demands |
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S.A.I.D. Principle
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Specific Adaptations to Imposed Demands
The type of demand placed on the body dictates the type of adaptation that will occur The more similar the training activity is to the actual sport movement, the greater the positive transfer |
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Overload
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Assigning a workout or training regime of Greater intensity than the athlete is accustomed to
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Progression
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To attain higher levels of performance
Intensity of the truing must Progressively become greater |
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Program Design
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Complex process of designing a resistance program with recognition and manipulation of the 7 Program Design Variable
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7 Variables of Program Design
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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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Needs Analysis
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Two-Stage process
Includes evaluation of the Requirements and Characteristics of the sport Assessment of the athlete |
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Evaluation of Sport (Needs Analysis)
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Movement Analysis
Physiological Analysis Injury Analysis |
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Movement Analysis
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Body/Limb movement patterns and muscular involvement
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Physiological Analysis
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Strength, Power, Hypertrophy, and Muscular Endurance priorities of a sport
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Injury Analysis
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Common sites for Joint and Muscle injury and causative factors
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Profile (Assessment of the Athlete)
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Profile athletes Needs and Goals
Evaluate training/injury status Conducting maximum strength testing |
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Training Status
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An athletes current condition or level of preparedness to being new/revised program
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Training Background/ Exercise History
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Training that occurred before he/she began a new/revised program
- type of training - length of program - level intensity - Degree of exercise technique |
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Exercise Technique Expérience
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Knowledge and Skill to perform resistance training exercises properly
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Primary Goal of Resistance Training
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Improve Strength, Power, Hypertrophy, muscular endurance
Pick one to focus on per season |
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Exercise Selection
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Choosing exercises for a resistance training program
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Core Exercises
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Recruit one or more large muscle areas
Involve two or more primary joints And receive priority when selecting exercises due to direct application to sport |
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Multijoint Exercises
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Involves two ore more primary joints
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Assistance Exercises
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Usually recruit smaller muscle areas/groups
Involve only one primary joint Less important to improving sport performance |
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Single-Joint Exercises
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Involve only one primary joint
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Structural Exercise
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Core exercise that emphasizes loading of the spine directly or indirectly
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Power Exercise
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Structural exercises that are performed very quickly or explosively
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Agonist
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Muscle/group actively causing the movement
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Antagonist
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Sometimes passive (not concentric) muscle/group that is on the opposite side if the limb from the agonist
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Muscle Balance
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Not always equal strength
Proper Ratio of Strength/Power/Muscle Endurance |
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Training Frequency
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Number of training sessions completed in a given time period
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Split Routine
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Different muscle groups are trained on different days
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Exercise Order
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The Sequence of resistance exercises performed during one training session
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Resistance Training Frequency Based on Training Status
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Beginner 2-3/week
Intermediate 3-4/week Advanced 4-7/week |
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Resistance Training Frequency Based on Sport Season (Trained)
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Off-Season 4-6/wk
Preseason 3-4/wk In-season 1-3/wk Postseason (active rest) 0-3/wk |
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Preexhaustion
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Reverse Exercise arrangement
- purposely fatigue single-joint prior to multijoint for greater exhaustion of larger groups |
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Circuit Training
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Exercises performed with minimal rest periods (20-30 secs)
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Superset
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Two sequentially performed exercise that stress two Opposing 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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Load
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Amount of weight assigned to an exercise
Often most critical aspect of a resistance training program |
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Mechanical Work
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The product of Force and Displacement (distance)
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Load-Volume (AKA. Volume-Load)
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Reps x Weight
Highly related to mechanical work Total amount of work performed Associated Metabolic energy demands and physiological |
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Load Equations
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Reps x Weight
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Intensity
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Quality of Work Performed
Sets and reps |
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Repetitions
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Number of times an exercise can be performed
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1-Repetition Maximum (1RM)
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Greatest amount of weight
Lifted with proper technique For only one repetition |
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Repetition Maximum (RM)
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Most weight lifted for a specific number of repetitions
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Goal Repetitions
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The number of repetitions to perform in a given exercise
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2-for-2 Rule
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Conservative Method to increase athletes training loads
If athlete can perform 2+ reps over his RM in the last set of 2 workouts weight should be added to the exercise in the next session |
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Volume
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Total amount of weight lifted in a training session
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Set
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Group of repetitions sequentially performed before the athlete stops to rest
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Rest Period (AKA. Interset Rest)
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Time dedicated to recovery between sets/exercises
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Repetition Volume
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Total Number of Reps
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