EXSC Phys Ch 9

The equation for power is ____________. a. (force x distance)/time b. (time x distance)/force c. (time x force) d. distance

(force x distance)/time

After an individual can lift a given weight at or above the desired number of repetitions for two consecutive training sessions, how much should the resistance be increased?

2 to 10%

To train the anaerobic glycolytic system, what percentage of maximal heart rate should be attained?

85 to 100%

Define Plyometrics

A type of dynamic-action resistance training based on the theory that use of the stretch reflex during jumping will recruit additional motor units

What is Needs Analysis?

An assessment of factors that will determine the specific training program appropriate for an individual

Training with no rest intervals, varying from high-intensity activity of moderate duration to low-intensity activity of extended duration

Continuous Training

Training that involves a lengthening action to the muscle

Eccentric Training

T/F: Acute adaptations are the ways in which the body responds over time to the stress of repeated exercise bouts

False

T/F: Aerobic interval training produces greater muscular adaptations than does continuous training

False

T/F: As you increase the intensity of training, the frequency of the training sessions must also increase

False

T/F: Genetics is not a significant factor to consider when designing a training plan.

False

T/F: HIIT training increases maximal oxygen consumption in untrained individuals but has no effect on trained athletes

False

T/F: Isometric training leads to more significant strength gains than from dynamic resistance training, contradicting early research findings

False

T/F: Strength development is optimized by many repetitions and low resistance, whereas muscular endurance is optimized by few repetitions and high resistance

False

T/F: Strength is synonymous with power

False

T/F: The duration of rest intervals during training should be limited to 30 s at the most

False

The same endurance is demonstrated at either 15 reps at 75% of 1RM or 1 rep at 100% 1RM

False

The best determinant of the length of a rest/recovery interval is

Heart Rate

The principle that any training program must consider the specific needs and abilities of the person for whom it is designed

Individuality

Training that involves repeated brief, fast-paced exercise bouts with short rest intervals between bouts

Interval Training

The muscle's ability to repeatedly develop and sustain near-maximal forces

Muscular Endurance

What is the explosive aspect of strength?

Muscular Power

An assessment of factors that will determine the specific training program appropriate for an individual

Needs Analysis

How long is typical macrocyte?

One Year

The gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness for competition

Periodization

A type of dynamic-action resistance training based on the theory that use of the stretch reflex during jumping will recruit additional motor units

Plyometrics

What is the Product of Force and Velocity?

Power

The overload principle that the training stimulus must be progressively increased as the body adapts to the current stimulus to maximize the benefits of a training program

Progressive

The theory that a training program must include a maintenance plan or the gains from training will be lost

Reversibility

The principle that a training program must stress the physiological systems critical for optimal performance in a given sport to achieve desired training adaptations in that sport

Specificity

The principle that physiological adaptations in response to physical training are highly specific to the nature of the training activity

Specificity of Training

Plyometric training takes advantage of the

Stretch reflex

Define Periodization

The gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness for competition

Define the Principle of Progressive Overload

The overload principle that the training stimulus must be progressively increased as the body adapts to the current stimulus to maximize the benefits of a training program

Define the Principle of Variation

The principle that a training program must alternate high-intensity workouts with low-intensity workouts to help the body recover and achieve optimal training adaptation

Define the Principle of Specificity

The principle that a training program must stress the physiological systems critical for optimal performance in a given sport to achieve desired training adaptations in that sport

Define the Principle of Indidviduality

The principle that any training program must consider the specific needs and abilities of the person for whom it is designed

What is Specificity of Training?

The principle that physiological adaptations in response to physical training are highly specific to the nature of the training activity

Define Power

The product of Force and Velocity

Define the Principle of REversibility

The theory that a training program must include a maintenance plan or the gains from training will be lost

Define Eccentric Training

Training that involves a lengthening action to the muscle

Define Interval Training

Training that involves repeated brief, fast-paced exercise bouts with short rest intervals between bouts

Define Continuous Training

Training with no rest intervals, varying from high-intensity activity of moderate duration to low-intensity activity of extended duration

T/F: Fartlek training is, in essence, a combination of continuous and interval training

True

T/F: Muscular strength varies throughout the full range of motion

True

T/F: VO2max is synonymous with maximal aerobic power

True

T/F: When developing a program for someone who is just starting resistance training, a single set of resistance training exercises can be as effective as multiple sets for increasing muscle size and strength

True

The principle that a training program must alternate high-intensity workouts with low-intensity workouts to help the body recover and achieve optimal training adaptation

Variation

One day last week, Jenna went hiking in the woods and noticed that her heart beat faster and her respiration rate increased as she climbed some steep hills. Jenna was noticing ____________. a. chronic adaptations to physical activity b. diurnal variation c. the principle of periodization d. acute adaptations to physical activity

acute adaptations to physical activity

If the rate of oxidative production of ATP is low, then

aerobic power is low

The maximal force a muscle or muscle group can generate is termed ____________. a. muscular power b. muscular endurance c. muscular strength d. muscular weight

c. Muscular Strength

By inserting rest intervals into anaerobic power training programs athletes

can perform a greater volume of work in session

Resistance programs aimed at improving strength should involve

concentric and eccentric training

The loss of exercise capacity, strength, and performance after cessation of training is called

detraining

Electrical stimulation provides the most benefit for muscle strength when

employed during immobilization after an injury

A low responder is someone who

experience little or no change after a change in training regimen

Advanced weight lifters should particularly emphasize

free-weight resistance training

Maximal anaerobic capacity would involve

maximal ATP production from PCr

Aerobic power is defined as ____________. a. rate of energy release by cellular metabolic process that function without oxygen b. maximal capacity for aerobic resynthesis of ATP c. rate of energy release by cellular metabolic process that depend on oxygen d. maximal capacity of ATP-PCr system and anaerobic glycolytic system to produce ATP

rate of energy release by cellular metabolic process that depend on oxygen

HIIT training increases the expression of the membrane transporters MCT1 and NHE1 which leads to improvements in _______________________. a. blood flow b. reduced accumulation of hydrogen ion c. glucose utilization d. calcium release

reduced accumulation of hydrogen ion

For sprint training, the most practical way to set the intensity of an interval is to

set a specific duration for a given distance

Isokinetic training ensures that

speed remains constant

Compared to someone who can squat 75 kg, someone else who can squat 150 kg has

twice the strength

The best way to establish the intensity of a distance interval is to

use a heart rate monitor