NSCA-CSCS: Program Design Part 1, Top Questions sections, rated A. Verified.

NSCA-CSCS: Program Design Part 1, Top Questions sections, rated A. Verified. Needs Analysis - -help determine the types of movements & physical requirements of an athlete's sport, how much time he or she has to train for the sport, & whether the athlete is a beginner or advanced athlete. Dynamic Correspondence - -involves choosing an appropriate exercise for an athlete based on his or her sport. the skill level of the athlete - -the # of repetitions for plyometric exercises is related to # of plyometric exercises for beginner athletes - -80-100 repetitions # of plyometric exercises for intermediate athletes - -100-120 repetitions # of plyometric exercises for master athletes - -120-140 repetitions Mobility Training - -What helps improve flexibility for athletes who have limited range of motion? Tactical metabolic training - -uses the athlete's sport to create metabolic conditioning drills that mimic the sport's speed and endurance requirements Pace/Tempo training - -involves training the athlete at the lactate threshold to improve his or her aerobic and and anaerobic energy system for the competition Repetition training - -requires the athlete to perform several high-intensity sprints for 30-90 seconds back-to-back with long rest periods in between two for two rule - -athlete should add 2 repetitions to the last set for 2 training sessions in a row Focusing on core exercises - -Which factors would NOT affect an athlete's ability to increase his training load? sleep deprivation, lack of nutrition, and overtraining - -Which factors would affect an athlete's ability to increase his training load? Heart rate reserve increases & resting-heart rate decreases - -What Physiological adaptation is expected after an athlete has participated in an aerobic-training program? Heart-rate reserve - -the difference between the maximal heart rate & the resting heart rate Cardiovascular Conditioning - -Shorter rest periods promote Periodization - -planning & organizing an athlete's entire training program (strength training, ROM, conditioning, sports drills, etc.) & planning the training loads & volumes to generate physiological changes in a certain amount of time Macrocycle - -represents the developmental goals for the athlete over the entire training program Mesocycle - -breaks the macrocycle into 2-6 week segments to reach specific training goals Preparatory Phase - -is the athlete's offseason or preseason period Open Kinetic Chain Exercises - -allow the loaded limbs to move freely (Examples: Hamstring curls & Leg Extensions allow the limbs to swing freely) Closed Kinetic Chain Exercises - -Limit the movement of the limbs (Examples: Pull-ups & Lunges bc cannot freely move his hand or feet when they are planted on the ground) Appropriate Indications - -for injuries requires assigning