program design variables

1. needs analysis
2.exercise selection
3. training frequenc
4. exercise order
5. training load and repetitions
6. volume
7. rest periods

2.

needs analysis

a two stage process that includes an

evaluation of the requirements and
characteristics of the sport an
assement of the athlete

3.

movement analysis

body and limb movement patterns

and muscular involvement

4.

physiological analysis

strength, power, hypertrophy, and

musclar endurance priorities

1.

5.

injury analysis

common sites for joint and muscle

injury and causative factors

6.

training status

an athletes current condition or level

of preparedness to begin a new or
revised program

7.

exercise technique exerience

the knowledge and skill to perform

resistance training exercises properly

8.

core exercises

recruits one or more large muscle

areas

9.

multijoint exercises

involves two or more primary joints

10.

assistance exercises

recruit smaller muscle areas

11.

single-joint exercises

involve only one primary joint

12.

why do we use assistance exercise

for preventionand rehabilation of

injurys

13.

structural exercise

a core exercise that emphasizes

loading the spine directly or
indirectly

14.

power execise

a structural exercise that is

performed very quick or explosively

15.

SAID

specific adaptation to imposed

demands principle

16.

training frequency

the number of traonong sessions

completed in a given time period

order of exercises

power exercises, nonpower core

exercises, assistance exercises

18.

preexhaustion

ordering method that purposelly

fatigues large muscle groups with
single-joint exercises prior to
multijoint exercises of the same
muscle

19.

circuit training

exercises that are preformed with

minimal rest periods (20-30 sec.)

20.

superset

involves two sequentially performed

exercises that stress two opposing
muscles or muscle areas

17.

21.

compound set

involves sequentially performing two

different exercises for the same
muscle group

22.

load

erized as the most critical aspect of a

resistance training program