ESSENTIALS OF STRENGTH TRAINING AND
CONDITIONING CERTIFICATION EVALUATION
TEST COMPLETE QUESTIONS AND CORRECT
ANSWERS
◉ SAID.
Answer: specific adaptation to imposed demands; the type of
demand placed on the body dictates the type of adaptation that will
occur (athletes training for power in high speed movements such as
pitching or serving should attempt to activate or recruit the same
motor units required by their sport)
◉ specificity also relates to the athlete's sport season:.
Answer: as athlete progresses through preseason, inseason, and
postseason all forms of training should gradually progress in an
organized manner from generalized to sport specific
-participation in sport itself provides the greatest opportunity to
improve performance in sport but proper application of the
specificity principle still increases the likelihood that other training
with positively contribute to performance
◉ Overload.
,Answer: assigning a workout or training regimen of greater intensity
than an athlete is accustomed to. Stresses the body at a higher level
that it is used to.
-increasing the loads assigned in the exercises
-increasing number of sessions per day or week
-adding exercises or sets
-emphasizing complex over simple exercises, decreasing length of
rest periods between sets and exercises
-combo of these
*when overload principle is properly applied, overtraining is
avoided and the desired training adaptation will occur
◉ Progression.
Answer: if a training program is to continue producing higher levels
of performance, the intensity of the training must become
progressively greater
,-when applied properly, promotes long term training benefits
-usually focus on the resistance used but can also progressively
increase training by raising number of weekly training sessions,
adding more drills or exercises to each session, changing the type or
technical requirements of the drill or exercise, increasing training
stimulus (technical progression: front squat-->hang power clean--
>power clean)
-progression needs to be based on the athlete's training status and is
introduced systematically and gradually
◉ Resistance Training Program Design Variables:.
Answer: 1. Needs Analysis
2. Exercise Selection
3. Training Frequency
4. Exercise Order
5. Training load and repetitions
6. Volume
7. Rest periods
◉ step 1: Needs Analysis.
Answer: 1. Evaluation of the requirements and characteristics of the
sport
, 2. assessment of the athlete
◉ 1. Evaluation of the sports.
Answer: -general physiological and biomechanical profile
-common injury sites
-position specific attributes
◉ Consideration of the following attributes of the sport:.
Answer: •Movement analysis: Body and limb movement patterns
and muscular involvement (what muscle groups are used during the
movement)
•Physiological analysis: strength, power, hypertrophy, and muscular
endurance priorities
•Injury analysis: common sites for joint and muscle injury and
causative factors
*strength, power, hypertrophy, and muscular endurance (can also
include cardiovascular endurance, speed, agility, and flexibility
requirements)
◉ 2. Assessment of Athlete.
CONDITIONING CERTIFICATION EVALUATION
TEST COMPLETE QUESTIONS AND CORRECT
ANSWERS
◉ SAID.
Answer: specific adaptation to imposed demands; the type of
demand placed on the body dictates the type of adaptation that will
occur (athletes training for power in high speed movements such as
pitching or serving should attempt to activate or recruit the same
motor units required by their sport)
◉ specificity also relates to the athlete's sport season:.
Answer: as athlete progresses through preseason, inseason, and
postseason all forms of training should gradually progress in an
organized manner from generalized to sport specific
-participation in sport itself provides the greatest opportunity to
improve performance in sport but proper application of the
specificity principle still increases the likelihood that other training
with positively contribute to performance
◉ Overload.
,Answer: assigning a workout or training regimen of greater intensity
than an athlete is accustomed to. Stresses the body at a higher level
that it is used to.
-increasing the loads assigned in the exercises
-increasing number of sessions per day or week
-adding exercises or sets
-emphasizing complex over simple exercises, decreasing length of
rest periods between sets and exercises
-combo of these
*when overload principle is properly applied, overtraining is
avoided and the desired training adaptation will occur
◉ Progression.
Answer: if a training program is to continue producing higher levels
of performance, the intensity of the training must become
progressively greater
,-when applied properly, promotes long term training benefits
-usually focus on the resistance used but can also progressively
increase training by raising number of weekly training sessions,
adding more drills or exercises to each session, changing the type or
technical requirements of the drill or exercise, increasing training
stimulus (technical progression: front squat-->hang power clean--
>power clean)
-progression needs to be based on the athlete's training status and is
introduced systematically and gradually
◉ Resistance Training Program Design Variables:.
Answer: 1. Needs Analysis
2. Exercise Selection
3. Training Frequency
4. Exercise Order
5. Training load and repetitions
6. Volume
7. Rest periods
◉ step 1: Needs Analysis.
Answer: 1. Evaluation of the requirements and characteristics of the
sport
, 2. assessment of the athlete
◉ 1. Evaluation of the sports.
Answer: -general physiological and biomechanical profile
-common injury sites
-position specific attributes
◉ Consideration of the following attributes of the sport:.
Answer: •Movement analysis: Body and limb movement patterns
and muscular involvement (what muscle groups are used during the
movement)
•Physiological analysis: strength, power, hypertrophy, and muscular
endurance priorities
•Injury analysis: common sites for joint and muscle injury and
causative factors
*strength, power, hypertrophy, and muscular endurance (can also
include cardiovascular endurance, speed, agility, and flexibility
requirements)
◉ 2. Assessment of Athlete.
