KNH 542 Exam 2
Which of the following would represent the recommended order of resistance exercises? Back squat, seated calf raise, power clean, leg extension Power clean, back squat, leg extension, seated calf raise Leg extension, back squat, seated calf raise, power clean Power clean, seated calf raise, leg extension, back squat
Power clean, back squat, leg extension, seated calf raise
Structural exercises
core exercise that emphasize loading the spine directly and indirectly
Stable body position
critical for safety and optimal performance
VO2max
max o2 consumption -with AE training VO2 increases -moderate to high correlation to VO2 and AE performance -endurance events = increased VO2max values
As part of a needs analysis, tests of athletic performance should be selected based on the... physiological analysis. movement analysis. VO2max. lactate threshold.
movement analysis
Sequential load changes for this test are smaller compared to a 1-RM test.
multiple-RM test
What is the recommended frequency of RT for an individual new to RT? 2-3 d/wk 4-5 d/wk 3-4 d/wk 4-7 d/wk
2-3 d/wk
Beginner training status frequency for RT
2-3 sessions per week
Intermediate training status frequency for RT
3-4 sessions per week
Preseason RT frequency
3-4 sessions per week
Ideally an individual's 1-RM will be determined within this many testing sets.
3-5 sets
A female triathlete wants to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise, which of the following rest period lengths will maximize her goal? 3 minutes 90 seconds 2 minutes 30 seconds
30 seconds
As part of the pre-training evaluation, balance tests should be held for this period of time.
30 seconds
Off-season RT frequency
4-6 sessions per week
Advanced training status frequency for RT
4-7 sessions per week
Which of the following tests is NOT used to measure maximum muscular power? vertical jump 1-RM power clean standing long jump 40-yard sprint
40-yard sprint
This method of determining exercise intensity is closely related with %VO2max. %max heart rate %heart rate reserve
%heart rate reserve
Work-to-rest ratio for plyometric training
1:5 1:10 specific to the volume and type of drill being performed
5 points of contact
-Head is placed firmly on the bench/back pad -shoulder and upper back are placed firmly and evenly on the bench/back pad -Buttocks are placed evenly on the bench/seat -Right foot is flat on the floor -Left foot is flat on the floor
Exercise selection for RT program requires knowing
-the movement and muscular requirements of the sport -the athlete's exercise technique experience -RT equipment available -the amount of training time available
Using the Karvonen method, calculate the target heart rate reserve (HRR) range corresponding to 75-85% VO2max (75-85% HRR) for a 25 year old woman with a resting heart rate of 55 bpm. 146-166 bpm 105-119 bpm 160-174 bpm 179-195 bpm 124-140 bpm
160-174 bpm
Which of the following is the max depth jump box height for an athlete who weighs over 220lbs? 12 in 24 in 18 in 36 in
18 inches
Postseason (active rest) RT frequency
0-3 sessions per week
In-season RT frequency
1-3 sessions per week
This test reflects low-speed muscular strength and utilizes relatively low movement speeds. 1-RM bench press 12 minute run 1-RM power clean 300 yard shuttle
1-RM bench press
An athlete is performing the double-leg hop exercise. She completes 4 sets with each covering a distance of 50 yards (1 rep = 50 yards). Assume that she travels horizontially 2 yards per hop. One minute of rest is given between sets. What is her volume (total number of contacts) for this plyometric exercise? 80 contacts 100 contacts 120 contacts 200 contacts 25 contacts
100 contacts
Intermediate plyometric volume
100-120
This is the volume assignment based on the training goal of muscular endurance.
12 or more reps and 2-3 sets
This is the predicted 1-RM from a 10-RM test performed at 90 pounds.
120 pounds (90 / 0.75)
Advanced plyometric volume
120-140
This is the appropriate plyometric volume for individuals with an advanced training status.
120-140 contacts/session
Frequency of plyometric training
48-72 hours between sessions 2-3 session per week 6-10 week training program Drills for a given body area should not be performed two days in succession
This position provides stability for seated or supine exercises.
5 point body contact position
Which of the following volumes has the potential to increase muscular strength the most? 5 sets of 5 reps 1 set of 5 reps 5 sets of 15 reps 1 set of 15 reps
5 sets of 5 reps
Recovery for depth jump
5-10 seconds of rest between repetitions 2-3 minutes between sets
Hypertrophy load and goal repetition
67-85% 6-12 reps 3-6 sets 30s to 1.5 min rest
Beginner plyometric volume
80-100 contacts
What %1-RM and rest period length should be used for an athlete training to increase her muscular strength? 75%; 60-90sec 80%; 30-60 sec 90%; 2-5 min 90%; 30-90 sec
90%; 2-5 min
Muscular endurance load and goal repetition
<67% >12 reps 2-3 sets <30s rest
2 for 2 rule
>2 reps over assigned rep goal in the last set in two consecutive workouts Relative load increases of 2.5-10% can be used in place of absolute values (lbs).
Strength load and goal repetition
>85% <6 reps 2-6 sets 2-5 min rest
Off-season (base training)
Begin with long duration and low to moderate intensity; gradually increase intensity and, to a lesser extent, duration Develop sound conditioning base Frequency: 5-6 per week Duration: long Intensity: Low to moderate
The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered? Increase frequency to improve muscular endurance. Do not change frequency and add more aerobic training. Decrease frequency to account for more sport skill practice. Increase frequency to improve muscular strength.
Decrease frequency to account for more sport skill practice.
Preseason
Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training Improve factors important to aerobic endurance performance Frequency: 6-7 per week Duration: moderate to long Intensity: moderate to high
Postseason (active rest)
Focus on recovering from the competition season while maintaining sufficient fitness Recovery from competitive season Frequency: 3-5 per week Duration: short Intensity: Low
Fartlek
Frequency: 1 Duration: 20-60 minutes Intensity: Varies between LSD and pace/tempo training intensities Easy running (70% VO2max) combined with hills or shorts, fast bursts (85-90% VO2max)
High-intensity interval training
Frequency: 1 Duration: 30-90 seconds (with a work:rest ratio of 1:5) Intensity: greater than VO2max (>90% of VO2max for an optimal stimulus) repeared high-intensity bouts interspered with brief recovery bouts
Interval
Frequency: 1-2 Duration: 2-5 minutes (with a work:rest ratio of 1:1) Intensity: Close to VO2max
Pace/tempo
Frequency: 1-2 per week Duration: 20-30 minutes (Steady pace) Duration: series of shorter intervals with brief recovery periods (Tempo intervals - intermittent pace) Intensity: At the lactate threshold; at or slightly above race pace (corresponding to LT)
Long, slow distance (LSD)
Frequency: 1-2 per week Duration: Race distance or longer (30-120 minutes) Intensity: 70% of VO2max (HRR) Lower than typical race pace (conversation pace)
Exercise Economy Study
High positive correlation between steady-state VO2 and 3 different running speeds and 10 kilometer race performance and train distance runners
Needs analysis; evaluate the requirements and characteristics of the sports (parts)
Movement analysis physiological analysis injury analysis
Exercise Economy
O2 cost of exercise at a given intensity Lower VO2 at same intensity indicates a better EE Athletes with high EE expend less energy during exercise to maintain a given exercise intensity
In-season (competition)
Program should be designed around competition, with low intensity and short duration training just before race days Maintain factors important to aerobic endurance performance Frequency: 5-6 (training and racing) per week Duration: Short (training); Race distance Intensity: Low (training); High (racing)
What factors effect exercise economy
Running: stride length and frequency Cycling: body mass and aerodynamics Swimming: swimming technique
Power load and goal repetition
Single effort; 80-90% 1-2 reps Multiple effort; 75-85% 3-5 reps Power exercises typically limited to 5 reps, but with lower loads (e.g. 10-RM), to promote max power development 3-5 sets 2-5 min rest
This principle states the type of demand placed on the body dictates the type of adaptation that will occur. progressive overload reversibility individuality specificity
Specificity
Which of the following test sequences will produce the most reliable results? 1.5 mile run, 1-RM back squat, T-test 1.5 mile run, T-test, 1-RM back squat T-test, 1-RM back squat, 1.5 mile run 1-RM back squat, T-test, 1.5 mile run
T-test, 1-RM back squat, 1.5 mile run
Lactate Threshold
The exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline concentration. -corresponds to aerobic intensity which corresponds to blood lactate levels -sustains aerobic energy production @ VO2max without accumulating large amounts of lactate within the muscle and blood -@ a certain intensity lactate concentration accumulation increases in the blood -May be a better indicator of AE performance than VO2max -improving LT requires some training at elevated levels of blood lactate
Scientific evidence suggest that VO2max, lactate threshold, and exercise economy are all directly related to aerobic exercise performance. True False
True
Factors related to AE performance
VO2 max Lactate threshold Exercise economy
Plyometric training
activities that enabled a muscle to reach maximal force in the shortest possible time (produce max power) Quick powerful movements using pre-stretch (countermovemnts), that involves the SSC Utilizes the natural elastic component of muscle and tendon and the stretch reflex to increase the power of subsequent movements
Physiological analysis
aerobic capacity, speed, strength, power, hypertrophy, muscular endurance, agility, and/or flexibility requirements of the sport
Which of the following should be assessed before beginning a lower body plyometric program? balance technique adequate equipment and facilities all of the above
all of the above
The barbell bicep curl would be classified as what type of exercise? assistance exercise sport-specific exercise core exercise structural exercise
assistance exercise
Which of the following should be evaluated before incorporating lower-body plyometric exercises into an athlete's existing training program? balance technique plyometric training status lean body mass balance and plyometric training status only technique and lean body mass only balance, technique, and plyometric training status
balance, technique, and plyometric training status
Movement analysis
body and limb movement patterns; muscles involved
Which of the following exercises is most closely related to ball dribbling and passing for a basketball player? Lat pulldown barbell shoulder press close-grip barbell bench press barbell bent-over row
close-grip barbell bench press
Primary objective of Fartlek training
combination of other aerobic training methods challenges all bodily systems and may reduce monotony associated with daily training
Injury analysis
common injury sites
This phase of the stretch-shortening cycle is characterized by release of elastic energy from the series elastic component and alpha motor neuron stimulation of the agonist muscle group. eccentric concentric amortization neurophysiological stretch reflex
concentric
When used correctly, plyometric training...
consistently improves muscle force and power production and may decrease the risk of injuries during practice and games
An athlete who typically runs for 70 minutes at 65-75% of her VO2max is looking to maintain her aerobic capacity. Which of the following workouts would provide the best stimulus for cross-training? rowing at 55% VO2max for 30 minutes swimming at 60% VO2max for 50 minutes running at 50% VO2max for 90 minutes cycling at 75% VO2max for 70 minutes
cycling at 75% VO2max for 70 minutes
You want to increase the intensity of plyometric drills for a collegaite volleyball player. Changing all of the following would increase the intensity of the drills except using a single leg. decreasing jump height. adding a weight vest to the athlete. increasing the speed of the drill. all of the above would increase the intensity of the drill.
decreasing jump height.
In this phase of the SSC, elastic energy is stored and muscle spindles are stimulated.
eccentric phase
Which of the following is the order of the phases of the stretch-shortening cycle?
eccentric, amortization, concentric
It is not recommended to spot at this body part for upper body dumbbell exercises.
elbows/upper arms
Benefits of LSD training
enhanced cardiovascular function, improved oxidative capacity of muscle, increased utilization of fat as fuel source
A lower VO2 at the same exercise intensity indicates that this factor related to AE performance is better.
exercise economy
Rest periods are defendant on...
goal of training the relative load lifted athletes training status
Which of the following is a recommended landing surface for performing plyometrics? tile hardwood grass or turf concrete
grass of turf
Pre-evaluation of factors related to AE performance used to...
identify strengths and weaknesses and to generate a specific training program
Benefits of pace/tempo training
improved exercise economy and increased lactate threshold
Benefits of HIIT
improved exercise economy and running speed
This sport season is typically characterized by the lowest frequency of training. off-season pre-season in-season post-season
in-season
Benefits of interval training
increased VO2max and enhanced anaerobic metabolism
Benefits of Fartlek training
increased VO2max; increased LT; improved exercise economy and fuel utilization
Benefits derived from including resistance training in an aerobic training program include all of the following except: prevention of overuse injuries increased time to run a set distance (e.g., 10 km) improved sprinting ability increased muscular strength reduction of muscle imbalances
increased time to run a set distance (e.g., 10 km)
To maintain AT adaptations, cross-training should be similar in these two exercise variables as the primary mode of AE.
intensity and duration
Disadvantages of LSD training
intensity is lower than that of competition, which may be a disadvantage if too much LSD training us used (does not fully stimulate type II fibers)
A RT frequency of 3-4 d/wk is characteristic of this training status.
intermediate/moderate
(Assuming the same VO2max) Runner A has a lower O2 uptake running at 10mph compared to runner B. Thus, Runner A... is faster. is less economical. is more economical. has a lower exercise economy.
is more economical
Benefits of cross-training
maintain fitness during reduced training decrease overuse injuries maximize performance in multiple-event athletes
During plyometric exercises, the __________________ is/are stimulated by a rapid stretch, causing a reflexive muscle action. This reflexive response increases the force the muscle produces as it contracts. golgi tendon organs extrafusal fibers muscle spindles series elastic component alpha motor neurons
muscle spindles
First step in making a training program
needs analysis
When developing a resistance training program, which of the following program design variables should be addressed first? exercise selection needs analysis exercise order training frequency
needs analysis
This type of AE training is characterized by an intensity at or above competition intensity performed for 20-30 min in duration.
pace/tempo training
This type of aerobic training is conducted at an intensity corresponding to the lactate threshold. pace/tempo training interval training high-intensity interval training Fartlek training long-slow distance training
pace/tempo training
Which of the following is NOT an acute program variable? exercise order rest intervals load periodization
periodization
Primary objective of interval training
permits athletes to train at intensities close to max for a greater amount of time compared to a single session performed at a continuous high-intensity
In addition to the load being lifted and the experience and ability of the lifter and spotters, the number of spotters needed is determined by this attribute of the spotters.
physical strength of spotters
These exercises are typically limited to 5 reps, but performed with lower loads (e.g., 10-RM).
power exercises
Which of the following best describes core exercises and assistance exercises, respectively? can include both multijoint and single-joint exercises and are used primarily for rehabilitation; recruit smaller muscle areas and are considered less important to improving sport performance recruit smaller muscle areas and are considered less important to improving sport performance; recruit one or more large muscle areas and are usually multijoint exercises can include both structural and power exercises; are considered more important to sport performance 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
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
Core exercises
recruit one or more large muscle areas, involve greater than 2 primary joints, and receive priority because of their direct application of the sport
Assistance exercises
recruit smaller muscle areas, involve only one primary joint, and considered less important to improving sport performance; commonly applied for injury prevention and rehab
In addition to HRR and exercise intensity, this variable is needed to calculate target HR using the Karvonen method.
resting HR
High-intensity aerobic exercise training shifts the lactate threshold in which direction? left right up down
right
This is spotter's primary responsibility.
safety (of the individual being spotted)
Disadvantages of interval training
should be used sparingly, and only when training individuals with a firm aerobic training base
The number of reps allowed at 85% 1-RM.
six
This is the body's involuntary response to an external stimulus that stretches the muscles.
stretch reflex
Power exercises
structural exercises that are performed very quickly or explosively; assigned when appropriate for the athlete's sport-specific training priorities
Tapering
systematic reduction of training intensity, frequency, and/or duration; aimed at attaining peak performance at the time of competition
Exercise performed while standing require...
that the feet be positioned slightly wider than hip-width, with the heels and balls of the feet in contact with the floor
Primary objective of pace/tempo training
to develop a sense of race pace and enhance the body's ability to sustain exercise at that pace
In addition to training goal and relative load lifted, rest period length is dependent on this characteristic.
training status
Which of the following is a method to increase the intensity of a plyometric barrier hop drill? use only one leg rest after each hop decrease the height of the barrier pause between jumps over the barrier
use only one leg
