Program Design for Exercises

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Questions and Answers

Which of the following factors influences training frequency?

Training Status

Sport Season

Training Load and Exercise Type

All of the above (correct)

What kind of training status requires more rest days between sessions?

Novice (correct)

Moderate

All require the same amount of rest

Extensive Experience

Which of the following is not a recommended practice when training time is limited?

Substitute less specific exercises if needed

Increase the number of training sessions per week (correct)

Prioritize time-efficient exercises

Use a split routine

How often is resistance training recommended for many athletes to allow sufficient recovery?

Three times per week (B) Signup and view all the answers

Why is it important to schedule rest days between sessions that stress the same muscle groups?

All of the above (D) Signup and view all the answers

What training technique is particularly important for multijoint exercises?

Alternating heavy days with light days (D) Signup and view all the answers

Which of these is a key factor to consider when planning resistance training during a sport season?

The specific demands of the sport (C) Signup and view all the answers

What is the primary reason why athletes who train with maximal loads need more recovery time?

All of the above (D) Signup and view all the answers

Which of the following is NOT a consideration when selecting exercises for an athlete?

Athlete's preferred training style (C) Signup and view all the answers

What is the primary difference between structural exercises and power exercises?

Power exercises emphasize speed and explosiveness, while structural exercises focus on strength and stability. (B) Signup and view all the answers

Which of the following exercises would be considered the most specific to developing jumping power, based on the SAID principle?

Plyometrics (B) Signup and view all the answers

What is the primary purpose of assistance exercises?

To target specific muscle groups that are less involved in the sport. (C) Signup and view all the answers

What is the term for the muscle group on the opposite side of the limb that is sometimes passively involved in a movement?

Antagonist (A) Signup and view all the answers

Which of the following scenarios would most likely require the athlete to demonstrate an exercise before training?

The athlete is untrained in the specific exercise. (D) Signup and view all the answers

In the context of exercise selection, what does 'muscle balance' refer to?

Maintaining a proper ratio of strength between opposing muscle groups. (C) Signup and view all the answers

What is the primary reason for prioritizing core exercises over assistance exercises in training?

Core exercises have a greater impact on sport performance. (A) Signup and view all the answers

What type of exercise is considered a 'Core' exercise?

Squat (B) Signup and view all the answers

What is the PRIMARY benefit of alternating upper body and lower body exercises during resistance training?

Allows for more recovery between exercises (D) Signup and view all the answers

Which of the following is NOT a benefit of using 'Push' and 'Pull' exercise alternation?

Reduced risk of injury (D) Signup and view all the answers

What is a key difference between supersets and compound sets?

Supersets involve two exercises for opposing muscle groups, while compound sets target the same muscle group. (A) Signup and view all the answers

Which of the following is an example of a power exercise?

Push Jerk (B) Signup and view all the answers

What is the primary goal of implementing exercise order in resistance training?

To maximize the effectiveness of each exercise (C) Signup and view all the answers

Which of the following would be considered a physically demanding occupation?

Construction worker (B) Signup and view all the answers

Study Notes

Program Design: Exercises

Program design for exercises covers various aspects to create effective training plans
Exercise selection considers core and assistance, movement analysis of the sport, sport-specific exercises, muscle balance, exercise experience, equipment availability, and training time per session
Core exercises engage multiple large muscles and joints, prioritized for sport improvement; assistance exercises focus on smaller muscle groups and single joints, aiding injury prevention and rehabilitation

Exercise Type

Core exercises recruit one or more large muscle areas, multi-joint, and receive top priority for sport improvement.
Assistance exercises work smaller muscle areas, single-joint; less critical for improving sport performance, but key for injury prevention and rehabilitation
Structural exercises focus on spine loading directly or indirectly
Power exercises are structural movements done quickly or explosively

Movement Analysis of the Sport

The more a training activity mirrors sport movement, the higher the positive transfer will be
Training specificity (SAID Principle) considers the movement plane, muscles, and speed involved in a sport
Jumping specificity examples include power cleans, back squats, leg presses, and plyometrics

Muscle Balance

Muscle balance involves equal strength across joints and opposing muscle groups
Agonist is the muscle that actively creates movement
Antagonist is a passive muscle on the opposite side of the limb
Muscle balance does not require equal strength; rather a proper ratio of strength, power, or endurance

Exercise Technique Experience

Avoid presuming athletes can perform exercises correctly.
Have athletes demonstrate exercises and provide specific instructions if needed

Exercise Order

Power, Core, Then Assistance: Focus on power movements (e.g., power clean, push jerk, plyometrics) followed by core exercises (e.g., bench press, squats), then assistance exercises (e.g., arm curls, knee extensions)
Upper and Lower Body Exercises (Alternated): Alternating upper and lower body exercises allows for better recovery
"Push" and "Pull" Exercises (Alternated): Alternating pushing and pulling exercises improves recovery and recruitment between exercises
Supersets and Compound Sets: Supersets work opposing muscles sequentially; compound sets work two different exercises for the same muscle group

Training Frequency

Training frequency, the number of sessions per specified time, is influenced by training status, sport season demands, training load and exercise type, and other training factors such as aerobic/anaerobic training, practice, and/or job-related physical activity.
Novice, Beginner, Intermediate, and Advanced athletes have different suggested weekly ranges of sessions in a training program.
Generally, one rest or recovery day should be scheduled between sessions to avoid overworking the same set of muscles.
More experienced athletes may utilize 'split routines' for their workouts and train different muscle groups on distinct days.

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Description

This quiz explores the principles of program design focused on exercises for effective training plans. It delves into the selection of core and assistance exercises, movement analysis relevant to sports, and considerations for muscle balance and equipment availability. Test your knowledge on how to create comprehensive training programs that enhance sport performance and prevent injuries.