Program Design
Provide the rest length for all the training goals.
HYP - 30-90 sec
STR & POW - 2-5 mins
The "basic strength" phase falls into which periodization period?
preperatory period
What is the difference between weekly undulating and daily undulating periodization?
the fluctuations in volume and intensity take place week to week as compared to changes day to day
How can we increase the intensity of bodyweight training?
more reps/sets, less rest, slow or fast tempos, change in hand/foot position
rest
What is my rep-volume for the following workout?
10 reps, 3 sets on shoulder press; 15 reps, 2 sets on triceps ext.; 8 reps, 4 sets on biceps curls
92 repetitions
What is the emphasis of the "first transition" period?
gradually ↑ intensity, elevation of STR and its translation to POW development
Describe the difference in fatigue experienced when using linear vs. nonlinear periodization.
linear - accumulated neural fatigue
nonlinear - greater peripheral fatigue
What is the primary difference in performing machine weights vs. free weights?
•Machine weights: greater stability and better ability to target specific muscle groups -- allows for specific muscle isolation
•Free weights: greater activation of stabilizer muscles and offers the ideal combination of specificity & instability -- muscles can work together to coordinate movement
What is the difference between acute muscle soreness and delayed onset muscle soreness?
•Acute soreness during and immediately after exercise --> acidity buildup and edema
•Delayed-onset soreness 1-2 days later --> microtears
Describe the reps, sets, load used to achieve maximal strength gains.
6 or less reps, 2-6 sets, 85+% 1RM
What is the difference between the GPP and the SPP?
General Physical Preparedness •Set a base level of fitness/preparedness; Elevate athlete’s overall working capacity –Variety of training to develop general motor skills
Specific Physical Preparedness •Transition from emphasis on physical development (broad focus) to competition (narrow, technique focus) –Emphasis on sport-specific training
Why is linear periodization better for beginner athletes?
•Very little variation •Progressive ↑ in intensity & ↓ in volume •Followed by active rest
What is the benefit or purpose of performing instability exercises?
•used to promote postural disequilibrium or imbalances requiring greater stabilizing function
- helps increase joint stability, improve fast twitch fiber contraction speed, helps with balance and coordination
Why is muscle force generation reduced during DOMS?
•Physical disruption of muscle
•Failure in excitation–contraction coupling
•Loss of contractile protein
Braxton has a 1RM on deadlift of 400 lbs. What is his working load if he wants to perform 5 repetitions per set?
350 lbs.
What is the volume & intensity for the "peaking" phase?
–very high to very low intensity (50 – ≥93% 1RM)
–very low volume (1-3 sets, 1-3 reps)
Why is nonlinear periodization better for trained athletes?
results in better neuromuscular adaptations bc of the more frequent change in stimulus which the body has to adapt to
What is the difference between bilateral deficit vs. bilateral faciliation?
•Bilateral facilitation – an increase in voluntary activation of the agonist muscles during bilateral movements
•Bilateral deficit – asymmetries in force production between unilateral and bilateral movements
What are the 4 major causes of fatigue?
1.Inadequate energy delivery
2.Accumulation of metabolic by-products
3.Failure of muscle contraction
4.Altered neural control
Calculate the load-volume: front squat - 8 reps, 3 sets, 100 lbs.; lunges - 10 reps, 2 sets, 20 lbs. in each hand; RDL - 20 reps, 1 set, 45 lb. barbell
front squat - 2,400 lbs.; lunges - 800 lbs.; RDL - 900 = 4,100 lbs.
What steps does an athlete need to follow to peak appropriately?
1.Volume ↓ Intensity ↑ the mesocycle leading up to competition
2.Sport-specific training closer to peaking
3.Taper in the microcycles before competition
What is the protocol for "flexible unplanned nonlinear" periodization?
1.Conduct fatigue analysis
2.Test for physical performance
3.Monitor initial performance compared to prior efforts
4.Choose, modify, or switch the workout based on the results of steps 1, 2, or 3.
Explain how accommodating resistance is different than DCER training?
•Alters the resistance over the ROM so the muscles maximize force throughout -- match the change in joint leverage -- match variation in force produced by muscles
•Training status; Type/intensity of exercise; Muscle fiber use; Environment; Diet