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