Chapter 15 - Resistance Training Flashcards Preview

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Flashcards in Chapter 15 - Resistance Training Deck (21)
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408
Q

3 most important attributes to consider during the needs analysis

A

body and limb movement patterns

strength,power,hypertrophy and endurance priorities

common injury sites

409
Q

off season resistance training priority:

A

hypertrophy and muscular endurance

410
Q

Pre-season resistance training goals:

A

Sport specific movements, strength/power

411
Q

In season resistance training goals

A

Maintenance of preseason goals

412
Q

________ exercises are more applicable to the sport movements, and thus more important. assistance core

A

core

413
Q

_______ and ________ are considered single primary joints.

A

glenohumeral spine

414
Q

example of indirect spine loading:

A

power clean

415
Q

Core exercises that emphasize spine loading are also termed _______ exercises.

A

structural

416
Q

The best type of exercises for rehabilitation are ________.

A

assitance

417
Q

what exercise is most specific and preferred to jumping?

A

the power clean

418
Q

When determining a baseball players resistance training program needs, all of the following factors should be considered EXCEPT.

programs of other players

past medical history

training status

position on the field

A

programs of other players

419
Q

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?

power clean

leg (knee) curl

front squat

seated calf raise

A

power clean and front squat

420
Q

The soccer team is transitioning from off-season to preseason training. How should the team resistance training frequency be altered?

increase frequency to improve muscular endurance

do not change frequency and add plyometrics

decrease frequency to allow increased sport skill practice

design a split routine with three days on and one day off

A

Decrease frequency

421
Q

An american football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance?

back squat, hip sled, leg curl, power clean

power clean, back squat, hip sled, leg curl

leg curl, back squat, power clean, hip sled

hip sled, power clean, leg curl, back squat

A

B

422
Q

What percentage of the 1RM typically allows an individual to perform 6 repetitions with that load?

92

90

85

80

A

85

423
Q

Which of the following volumes has the potential to increase muscular strength the MOST?

5 sets of 5

1 set of 5

5 sets of 15

1 set of 15

A

5 sets of 5

424
Q

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?

3 min

1.5 min

45 sec

30 sec

A

30 sec

425
Q

estimated percentage of 1RM when 10 reps are achieved

A

75%

426
Q

percentage of 1Rm estimated when 8 reps achieved

A

80%

427
Q

percentage of 1RM estimated when 4> reps are achieved

A

90% and above

428
Q

load volume = total _______ x ________.

A

total reps x weight