THE NEEDS ANALYSIS AND PROGRAM DEVELOPMENT Module 5- Cardiorespiratory and Resistance Exercise Prescription

Needs Analysis  First thing to do when designing a training program for a client/athlete/team/etc. is to perform a needs analysis  Two stage process  Stage 1: evaluation of the sport  Stage 2: evaluation of the individual/team  SPECIFICITY  After the two stage evaluation the next step is to develop a goal or goals for training

Sport Analysis  Movement analysis  Anatomical planes  Joint movements  Muscles used  Physiological analysis  Muscle mass/strength/power/muscular endurance  Energy systems used  Work:Rest Ratios  Injury analysis  Common injuries observed

Individual Analysis  Evaluation of training status  Type of program  Length of recent participation  Intensity of training  Exercise technique experience  Physical testing and evaluation  Comparison of test results with normative or descriptive data  Evaluation of current and past injuries by a sports medicine professional

Table 15.1

Definitions  Load  The weight lifted  Repetitions  The number of times the weight is lifted at one time  Set  One group of repetitions  Volume  The total number of repetitions in one session  Repetition volume: sets x repetitions  Load volume: sets x repetitions x load

Exercise Selection  Exercise Type  Core and Assistance Exercises Core exercises recruit one or more large muscle areas, involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport Assistance exercises usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance  Structural and Power Exercises Structural exercises emphasize loading the spine directly or indirectly. Power exercises are structural exercises that are performed very quickly or explosively

Exercise Selection  Use two types of resistance training exercises when coaching for a particular sport  Sport-specific exercises that mimic the movements of a sport as closely as possible  Muscle balance exercises that strengthen the antagonists along with the agonists to maintain joint stability and prevent injury

Exercise Selection  Start beginners with machine (body weight) core exercises and free weight assistance exercises  For intermediate and advanced resistance-trained athletes, assign more free-weight core exercises. Use assistance exercises for injury prevention  Always evaluate athletes’ technique, regardless of their stated experience  Take into account available equipment when choosing exercises  Weigh the amount of time the athlete has to train against the value to each exercise when considering which exercises to assign

Training Frequency  Assign the number of sessions per week based on the athlete’s training status  Space training sessions evenly throughout the week  Allow for adequate recovery between sessions, based on the athlete’s goals. Consider exercise intensity when determining recovery time. Take into account all physical activity (not just resistance training)  Use a split routine with more experienced athletes  Vary the time spent on resistance training based on the training season

Table 15.4

Table 15.6

Exercise Order  Prescribe exercises in the following order:  Power exercises, then non-power core exercises, then assistance exercises  Multi-joint exercises, then single-joint exercises  Large muscle mass, then small muscle mass  To allow for recovery:  Alternate upper and lower body exercises  Alternate pushing and pulling exercises

Exercise Order  Supersets and Compound Sets  A superset involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).  A compound set involves sequentially performing two different exercises for the same muscle group

Training Load and Repetitions  Direct inverse relationship between load and repetitions  Load can be described in two ways  A percentage of a one-repetition maximum (1RM), which is the maximum amount a person can lift with proper technique once (see Figure 15.1 for instructions on 1RM testing)  The most weight that a person can lift for a specific number of repetitions, or a repetition maximum

Table 15.7

Figure 15.3

Table 15.9

Training Load and Repetitions  Progression of the Training Load  Timing Load Increases As the athlete adapts to the training stimulus, loads must be increased so that improvements will continue over time Monitoring each athlete’s training and response helps the strength and conditioning professional know when and to what extent loads should be increased  2-for-2 rule  a conservative method that can be used to increase an athlete’s training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session

Table 15.10

Table 15.11

Table 15.12