Exercise Selection in Sports Training
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Exercise Selection in Sports Training

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Questions and Answers

What is the recommended number of sets per exercise for novice and moderately trained individuals to improve their capacity?

  • 2-4 sets (correct)
  • 4-6 sets
  • 1-2 sets
  • 8-10 sets

    • High training frequency does not significantly contribute to muscle hypertrophy.

    False

    What two factors are inversely related when it comes to training volume and intensity?

    Volume and intensity

    The formula for calculating volume in weight training is _____ = sets x reps x weight.

    <p>Load</p> Signup and view all the answers

    Match the following training performance metrics with their definitions:

    <p>ROM = Range of Motion 3RM = Three Repetition Maximum MaxPow = Maximum Power Output SJBW = Squat Jump with Body Weight</p> Signup and view all the answers

    Which factor is NOT typically considered in a needs analysis for sport performance?

    <p>Dietary preferences</p> Signup and view all the answers

    The exercise order in a training program should always prioritize isolation exercises before compound exercises.

    <p>False</p> Signup and view all the answers

    What does '1 RM' stand for in strength training?

    <p>One repetition maximum</p> Signup and view all the answers

    During training, it is important to consider the _______ of exercise to ensure adequate recovery.

    <p>intensity</p> Signup and view all the answers

    Match the following terms with their definitions:

    <p>Repetition Max = Maximum weight lifted for one complete repetition Periodization = Systematic planning of athletic training Recovery = Strategies to help muscles repair after exercise Biomechanical Analysis = Study of motion patterns and forces in movements</p> Signup and view all the answers

    Which type of exercise focuses on large muscle mass and is multi-joint?

    <p>Deadlift</p> Signup and view all the answers

    Core exercises primarily focus on single joint movements.

    <p>False</p> Signup and view all the answers

    What should you aim for in rest periods when training for power?

    <blockquote> <p>3 min</p> </blockquote> Signup and view all the answers

    The contraction type that includes both concentric and eccentric is called ______.

    <p>Concentric-Eccentric</p> Signup and view all the answers

    Match the type of training goal with the typical repetition range:

    <p>Hypertrophy = 6-12 Strength = 1-6 Power = 1-6 (heavy) or 6-12 (light) Endurance = 10-20 Control/Stability = 30 - 60 s / 5 - 15+</p> Signup and view all the answers

    Which resistance mode is characterized by the use of body weight?

    <p>Body weight</p> Signup and view all the answers

    High velocity training is primarily aimed at increasing muscular endurance.

    <p>False</p> Signup and view all the answers

    In strength training, what is the primary focus of injury prevention?

    <p>Agonist/antagonist balance</p> Signup and view all the answers

    Study Notes

    Exercise Selection Issues

    • Specificity: The type of exercise should match the specific needs of the sport or activity. This can be General (front squat), Special (clean pulls) or Specific (loaded jumps)
    • Core vs Assistant Exercises: Core exercises involve multiple joints and large muscle groups (e.g., Squat). Assistant exercises focus on single joints and smaller muscle groups (e.g., Bicep curl). Prioritize core exercises for performance-oriented programs.
    • Performance vs Prehab: Performance training focuses on high force and velocity to enhance performance. Prehab prioritizes structural integrity, agonist/antagonist balance, movement quality, and injury prevention.
    • Resistance Mode and Contraction Type: Different resistance modes include free weights, machines, body weight, and resistance bands. Contraction types include:
      • Isoinertial: Concentric, Eccentric, Concentric-Eccentric
      • Isometric: Static muscle contraction
      • Isokinetic: Constant speed of movement
    • Movement Velocity:
      • High Velocity: Explosive movements for power development.
      • Low Velocity: Controlled movements to optimize time under tension and improve strength.
      • Attempted Acceleration: Gradual increase in speed as stability improves.

    Rest Periods

    • Muscular endurance: 3 minutes of rest
    • Power exercises: > 3 minutes of rest

    Repetitions

    • Approximate Repetition Ranges (2-5 sets):
      • Hypertrophy: 6-12 repetitions (Beginner), can be less (Advanced)
      • Strength: 6-10 repetitions (Beginner), 1-6 repetitions (Advanced)
      • Power: 1-6 repetitions (Heavy) & 6-12 repetitions (Light)
      • Strength Endurance: 10-20 repetitions
      • Control/Stability: 30-60 seconds / 5-15+ repetitions

    Volume & Intensity

    • Inverse relationship between volume and intensity: As volume increases, intensity decreases, and vice versa.
    • Intensity prescription methods:
      • Maximum load lifted for a specified number of repetitions
      • Percent of 1 Rep Max (RM) load:
        • Testing: Directly testing 1RM.
        • Prediction equations/tables: Use formulas to estimate 1RM.
    • Volume is not always equal: The quality of the exercise and the individual's training experience influence the effectiveness of volume.

    Individual Needs Analysis

    • Training age vs Chronological age: Consider an individual's experience in training.
    • Long-term and Short-term performance needs: Identify the specific goals of the training program.
    • Performance limitations: Assess areas that need improvement, including:
      • Range of motion (ROM)
      • Stability and balance
      • Strength
      • Power
      • Strength endurance

    Validity & Reliability

    • Valid and reliable tests: Use objective tests to measure performance and evaluate progress.

    Tracking Performance

    • Stability and Range of Motion: Track progression in these areas.
    • 3RM: Track the individual's 3 Rep Max in various exercises.
    • MaxPowerSJBW, Rel CMJ Power, MaxPowCMJ40, MaxPowerSJ40, MaxPowCMJBW: Track these performance metrics to identify areas of improvement.

    Determining Individual Limitations

    • Assess both performance and the underlying strength and power qualities that contribute to that performance.
    • Example:
      • 20m sprint: Performance measure
      • 1RM squat: Underlying strength
      • BW SQJ: Underlying power
      • BW CMJ: Underlying power with stretch-shortening cycle (SSC) contribution

    Exercise Order

    • General guidelines:
      • Power before strength
      • High velocity before low velocity
      • Compound before isolation
    • Other possibilities:
      • Circuits
      • Supersets (compound, upper/lower, agonist/antagonist)
      • Agonist/antagonist
      • Upper body/lower body
      • Pre-exhaustion

    Maximum Strength Program Example

    • Example exercise order for a maximum strength program:
      1. Deadlift
      2. Dumbbell bench press
      3. Single-leg squat
      4. Dumbbell row
      5. (Additional exercises as needed)

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    Description

    This quiz explores the key factors in exercise selection for sports and athletic training. It covers the importance of specificity, the balance between core and assistant exercises, as well as distinctions between performance training and prehab. Test your knowledge on resistance modes and contraction types relevant to optimizing training programs.

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