Fit 210 Chapter 15 and 17 SG

percentages of an athlete's 1RM should be assigned for a non-weightlifting multijoint exercise to maximize power output:

0-30%

core exercises

recruit one or more large muscle areas and receive priority when selecting exercises;

describes core exercises and assistance exercises, respectively?

recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance

assistance exercises

recruit smaller muscle areas and are considered less important to improving sport performance

Which of the following is an antagonistic muscle group in the bench press exercise?

rhomboids

If an athlete is tested in the bench press and is found to have a 1RM of 150 pounds (60 kg), approximately what weight should this athlete lift if he is performing six repetitions per set?

85%

heart rate:

85% to 90% of maximum heart rate

What is the major distinction between fartlek training and interval training?

In fartlek training, the exercise is continuous with intensity alternating between moderate and high levels. In contrast, interval training alternates between low- and high-intensity levels.

Which of the following volumes has the greatest potential to increase muscular endurance?

Low weight multiple repetitions

goals of tapering?

Maintain training intensity and frequency while reducing volume. Taper for 4 to 28 days to improve performances. Expect improvement in performance after a taper to be about 3%.

Because of the complexity of the movements and the large amount of neuromuscular activity involved, which type of training is considered to be similar to sport-specific movements?

Olympic lift training

List and describe at least two of the training methods that can be used to improve running speed.

Sprint training initially should focus on mastery of the movement techniques and mechanics at submaximal intensities. Overspeed training involves methods of increasing speed by assisting an athlete in achieving velocities greater than what can be attained on his or her own. Sprint-resistance training includes gravity-resisted (uphill) running or running against an added resistance (e.g., a parachute, sled, harness, stretch cord, or weighted vest). Strength training has been used as a means to improve running speed by targeting the primary muscles or muscle groups involved during sprinting. The training program should include as much of the force-velocity spectrum as possible. There should be some high-resistance and low-speed movements as well as training at low resistance and high velocity. Most of the resistance training exercises should use multijoint movements (such as squats or dumbbell step-ups).

talk test:

a question like "pace okay?" should be possible, but having a conversation should not be possible

Interval training is

a type of training that consists of alternating periods of high-intensity exercise with periods of low-intensity recovery.

. recent race:

add 30 to 40 sec to your current 5K pace or 15 to 20 sec to your 10K pace

interval training

alternates between low- and high-intensity levels.

perceived exertion:

an 8 on a scale of 1 to 10 (a comfortable effort would be 5, racing would be close to a 10)

When trying to establish a training base,

an individual should focus on increasing exercise volume

What are three elements that should be considered when developing or modifying an aerobic interval program?

duration/distance of the work intervals; intensity of the work and recovery intervals; number of work intervals; duration of the recovery intervals; frequency of the workouts

Research supports that HIIT is related to:

enhanced cardiovascular function increased muscular strength increased muscular power

Explosive power events include:

high jump shot put tennis serve volleyball spike

the least amount of recovery time between training sessions is required in

lateral raise

When developing a resistance training program, which of the following program design variables should be addressed first?

needs analysis

All of the following influence an athlete's volume-load for a resistance training program

number of sets completed weight lifted for each repetition

benefit of incorporating cross-training into a training schedule of a single-sport athlete are:

overcomes boredom decreases risk of injury maintains aerobic fitness when an athlete is injured or is on a reduced training volume

Active stretching has been shown to

provide performance benefits and should be included in the warm-up before exercise to help prevent injury.

the three methods available when determining the correct intensity for a tempo run:

recent race heart rate perceived exertion talk test

The acronym SAID stands for:

specific adaptation to imposed demands

At higher velocities,

stride Length begins to plateau and any further increases in running velocity are due to increases in stride Frequency

The four major methods of aerobic training are

tempo training, aerobic interval training, fartlek training, anaerobic interval training

fartlek training

the exercise is continuous with intensity alternating between moderate and high levels.

the best example of a pair of exercises that, when performed sequentially with little to no rest between them, constitute a compound set?

upright row and shoulder press