Anaerobic Training Program Design Flashcards

During the strength-power phase of an annual plan, which rep range is MOST commonly prescribed?

Answer: 1–5 reps

The strength-power phase uses 1–5 reps at high intensities (>85% 1RM) to develop maximal strength that underpins power output.

A football lineman wants to improve explosive starting strength. Which exercise variation is MOST specific to this goal?

Answer: Power clean from the floor

The power clean trains explosive triple extension (ankle, knee, hip), closely mimicking the biomechanics of an explosive start off the line.

Which principle states that training adaptations are specific to the type, intensity, and volume of training performed?

Answer: SAID principle

The SAID (Specific Adaptation to Imposed Demands) principle holds that the body adapts specifically to the demands placed upon it.

A 16-week off-season program is divided into anatomical adaptation, hypertrophy, strength, and peaking phases. This structure is an example of:

Answer: Linear macrocycle periodization

A sequential progression through distinct phases within a macrocycle (off-season) is the hallmark of linear (classic) periodization.

Which of the following is the MOST accurate definition of a 'mesocycle' in periodization?

Answer: A training block typically lasting 3–6 weeks

A mesocycle is a medium-term training block, typically 3–6 weeks, nested within the larger macrocycle.

An athlete demonstrates a sticking point early in the concentric phase of the bench press. Which supplemental exercise BEST addresses this weakness?

Answer: Pin press from the chest

A pin press set at the sticking point allows the athlete to train specifically at the weakest range of motion with maximal intent.

In a resistance training context, what does the term 'volume load' represent?

Answer: Total reps multiplied by load (sets × reps × weight)

Volume load = sets × reps × weight lifted, providing a comprehensive measure of the total mechanical work performed.