NSCA CSCS Chapter 17
Resistance training programs for athletes require three aspects in particular, what are
they? - answer1. specificity
2. overload
3. progression
Specificity: - answerathlete is trained in a specific way for a specific outcome to be
produced or adaptation to take place
SAID: - answerstands for "specific adaptations to imposed demands"; choosing
movements that will help improve athletic demands
ex: squat and vertical jump
- the type of demand placed on body will dictate the the type of adaptation that takes
place in the body
overload: - answerassigning a workout or training program of greater intensity than
athlete is used to; this includes
- increasing the load
- increasing the number of sessions
- adding exercises or sets
- complex exercises over simple exercise
- decreasing rest periods between sets and exercises
progression: - answerwhen the intensity of training gets harder gradually
- when done properly it provides long term training benefits
progression usually includes . . . but can also include. . . - answerusually includes
increasing the amount of weight/ resistance, but can also include raising the number of
sessions weekly, adding more drills or increasing training stimulus
Resistance training program design includes 7 different variables, what are they? -
answer1. Needs Analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and reps
6. Volume
7. Rest periods
Needs Analysis:
What step is it in the Resistance Training Program Design Variables? - answerStep one
in the resistance training program variables; it is a two step process that includes an (1)
, an evaluation of the requirements and characteristics of the sport and then (2) an
assessment of the athlete (profile)
Needs Analysis involves Evaluation of the sport which focuses on . . . - answer-
movement analysis: Body and limb movement patterns and muscular involvement
- physiological analysis: strength, power, hypertrophy, and muscular endurance
priorities
- injury analysis: common sites of joint and muscle injury and what causes it
***also includes cardiovascular endurance, speed & agility, and flexibility
Needs Analysis also includes creating an athletic profile which focuses on . . . (4) -
answerthe needs and goals of the athlete
1. evaluating their training status
2. conducting variety of test
3. evaluating results
4. determining primary goal of training
exercise technique experience: - answerthe knowledge and skill to perform resistance
training exercises properly
training status: - answeran athlete's current condition or level of preparedness to begin
a new or revised program
Exercise Selection:
What step is it in the Resistance Training Program Design Variables? - answerStep 2 of
the Resistance Training Program Design; involves choosing exercises for a resistance
training program
- in order to choose the exercises the S&C individual should understand the nature of
various types of resistance training exercises, the movement and muscular requirement
of the sport, the athletes exercise technique, experience, training time.
core exercises: - answerinvolves two or more large muscle areas (chest, shoulder,
back, hip, thigh), involves two or more primary joints, and will receive priority due to their
direct application to the sport
assistance exercises: - answerusually recruit smaller muscle areas (ab muscles, calf,
neck, forearm, lower back), involve only one primary joint and considered less important
to improving sports performance
all shoulder joints, glenohumeral and shoulder girdle articulations are considered what
type of joint in resistance training when categorizing core vs assistance? -
answerconsidered a primary joint which means it 'd be an assistance exercise
- shoulder girdle includes scapular and clavicles
assistance exercise usually are for - answerinjury prevention and rehabilitation and
focus/ isolate a specific muscle or muscle group
Resistance training programs for athletes require three aspects in particular, what are
they? - answer1. specificity
2. overload
3. progression
Specificity: - answerathlete is trained in a specific way for a specific outcome to be
produced or adaptation to take place
SAID: - answerstands for "specific adaptations to imposed demands"; choosing
movements that will help improve athletic demands
ex: squat and vertical jump
- the type of demand placed on body will dictate the the type of adaptation that takes
place in the body
overload: - answerassigning a workout or training program of greater intensity than
athlete is used to; this includes
- increasing the load
- increasing the number of sessions
- adding exercises or sets
- complex exercises over simple exercise
- decreasing rest periods between sets and exercises
progression: - answerwhen the intensity of training gets harder gradually
- when done properly it provides long term training benefits
progression usually includes . . . but can also include. . . - answerusually includes
increasing the amount of weight/ resistance, but can also include raising the number of
sessions weekly, adding more drills or increasing training stimulus
Resistance training program design includes 7 different variables, what are they? -
answer1. Needs Analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and reps
6. Volume
7. Rest periods
Needs Analysis:
What step is it in the Resistance Training Program Design Variables? - answerStep one
in the resistance training program variables; it is a two step process that includes an (1)
, an evaluation of the requirements and characteristics of the sport and then (2) an
assessment of the athlete (profile)
Needs Analysis involves Evaluation of the sport which focuses on . . . - answer-
movement analysis: Body and limb movement patterns and muscular involvement
- physiological analysis: strength, power, hypertrophy, and muscular endurance
priorities
- injury analysis: common sites of joint and muscle injury and what causes it
***also includes cardiovascular endurance, speed & agility, and flexibility
Needs Analysis also includes creating an athletic profile which focuses on . . . (4) -
answerthe needs and goals of the athlete
1. evaluating their training status
2. conducting variety of test
3. evaluating results
4. determining primary goal of training
exercise technique experience: - answerthe knowledge and skill to perform resistance
training exercises properly
training status: - answeran athlete's current condition or level of preparedness to begin
a new or revised program
Exercise Selection:
What step is it in the Resistance Training Program Design Variables? - answerStep 2 of
the Resistance Training Program Design; involves choosing exercises for a resistance
training program
- in order to choose the exercises the S&C individual should understand the nature of
various types of resistance training exercises, the movement and muscular requirement
of the sport, the athletes exercise technique, experience, training time.
core exercises: - answerinvolves two or more large muscle areas (chest, shoulder,
back, hip, thigh), involves two or more primary joints, and will receive priority due to their
direct application to the sport
assistance exercises: - answerusually recruit smaller muscle areas (ab muscles, calf,
neck, forearm, lower back), involve only one primary joint and considered less important
to improving sports performance
all shoulder joints, glenohumeral and shoulder girdle articulations are considered what
type of joint in resistance training when categorizing core vs assistance? -
answerconsidered a primary joint which means it 'd be an assistance exercise
- shoulder girdle includes scapular and clavicles
assistance exercise usually are for - answerinjury prevention and rehabilitation and
focus/ isolate a specific muscle or muscle group
