Exercise order and selection

Question 1

What are the acute programming variables? (5)

Answer 1

• Choice of exercise (quality)
• Order of exercise (Quality)
• Volume (quantity)
• Intensity (quality)
• Rest (Quality and quantity

Question 2

What are some things that can determine exercise selection?

Answer 2

• Popular/trendy
• Utilized by famous coaches/athletes
• Athlete/client enjoys using
• Achieves training goals identified in needs analysis
• need to do vs want to do

Question 3

Core exercises aspects?

Answer 3

• multi-joint
• utilizes many muscles
• high training efficiency
• free weight or machine
• target movement patterns

Question 4

Assistance exercises aspects?

Answer 4

• multi or single joint
• isolated a few muscles
• low training efficiency
• free weight or machine
• target specific muscles

Question 5

what are some general exercises that would improve a jump landing?

Answer 5

• back squat
• front squat
• lunge

Question 6

what are some specific exercises that would improve a jump landing?

Answer 6

• clean/power clean
• snatch/power snatch
• split jerk

Question 7

What are some central factors in a 10km run?

Answer 7

• running (LSD)
• biking
• rowing ergometer

Question 8

What are some peripheral factors of a 10km run?

Answer 8

• running (sprints)
• hill running
• stair running

Question 9

What should we specify when classifying exercises?

Answer 9

• Core vs assistance exercises
• multi-joint vs single-joint exercises
• ballistic vs non-ballistic exercises

Question 10

What are ballistic exercises?

Answer 10

the athlete’s body or an external object is explosively projected into a flight phase and can, therefore, include exercises such as jumps, throws, or strikes. e.g. medicine ball throws

Question 11

What are some qualities of non- ballistic core exercises?

Answer 11

• heavy resistance
• slower movement
• large joint range of motion
• free weight or machine
• for maximum/neurologic strength, hypertrophy, muscular endurance

Question 12

What are some qualities of ballistic core exercises?

Answer 12

• moderate resistance
• faster movement
• accentuated region of force production
• typically free weight
• for explosive strength, muscular endurance

Question 13

What are the general recommendations for how many exercises you should do?

Answer 13

• 1 core ballistic exercise per muscle or movement pattern (if required)
• 1 core non-ballistic exercise per muscle or movement pattern
• 1 assistance exercise per muscle (if required)

Question 14

What are some things to consider when choosing the order of exericses?

Answer 14

• core exercises before assistance exercises
• ballistic exercises before non ballistic exercises

Question 15

What are some considerations when considering alternating exercises?

Answer 15

• alternate exercises using different muscle groups
• minimal rest needed between exercises
• fatigue from one exercise does not impair other exercises
• reduces total time to perform exercises