Resistance Training Program Design Flashcards

What does the SAID principle stand for in the context of resistance training?

Answer: Specific Adaptation to Imposed Demands

SAID (Specific Adaptation to Imposed Demands) states that the body adapts specifically to the type and magnitude of stress placed upon it during training.

What type of muscle action occurs when a muscle generates force while lengthening, such as during the lowering phase of a squat?

Answer: Eccentric action

Eccentric muscle actions occur when the muscle produces force while lengthening, as during the descent phase of a squat; they produce greater force than concentric actions.

What is the primary goal of the general preparatory phase (GPP) in a periodized resistance training program?

Answer: Building a broad base of general fitness with high volume and low-to-moderate intensity

The GPP phase develops a broad fitness foundation through high-volume, low-to-moderate intensity training that is less sport-specific and prepares the athlete for more intense phases.

When is it most appropriate to incorporate a planned 'deload' week in a resistance training program?

Answer: Periodically after accumulation phases to reduce fatigue and allow supercompensation

Deload weeks are planned reductions in training volume and/or intensity used periodically to dissipate accumulated fatigue and allow supercompensation to express performance gains.

Which of the following best describes 'training specificity' in resistance program design?

Answer: Designing training to match the biomechanical and bioenergetic demands of the target sport or goal

Specificity requires that training closely replicate the movement patterns, energy systems, and muscle groups involved in the athlete's sport or performance goal.

In resistance training, what does the term 'time under tension' (TUT) refer to?

Answer: The total duration a muscle is under mechanical load during a set

Time under tension is the total duration a muscle is under mechanical load during a set, which can be manipulated via repetition tempo to influence hypertrophic and strength adaptations.

What is the recommended approach for exercise selection when designing a resistance training program for an athlete?

Answer: Prioritize multi-joint exercises that reflect the athlete's sport-specific movement demands

Multi-joint exercises that reflect sport-specific movement patterns should be prioritized because they develop functional strength, coordinate multiple muscle groups, and transfer to athletic performance.