Exercise Training - Ex Phys

________ Includes 29 pairs of muscles that hold trunk steady, and balances and stabilizes surrounding bony structures

"core"

During fartlek training, the performer determines training schema based on _______ similar to gauging exercise intensity based on RPE

"how it feels,"

If primary goal is to improve and maintain health: Combined program of

- Aerobic training for 150 min/wk of moderately intense activity or 75 min/wk of vigorous activity - Resistance training emphasizing all major muscle groups

what are the neural and muscular adaptions in strength improvement:

- Greater efficiency in neural recruitment patterns - Increased motor neuron excitability - Increased central nervous system activation - Improved motor unit synchronization and increased firing rates - Lowering of neural inhibitory reflexes - Inhibition of Golgi tendon organs

describe the Glycolytic or lactate energy system:

- Involves interval training that last 30 - 180 sec of near maximal effort - Blood lactate rises to near-peak levels with a 1 min bout of maximal exercise - Recovery is slow so rest periods are long, 3 - 5 min, ratio 1:2 - Causes "lactate stacking," producing higher blood lactate level than just one all-out effort

describe the Phosphagen energy system:

- Involves interval training that last 5 - 20 sec of all out effort - Recovery is fast so rest periods are short, 30 - 120 sec, Ratio 1:3

________ strength is greatest when measured isometrically and dynamically trained muscle strength when measured through _____

- isometric - ROM

what is the four-sided muscular framework with the four components representing "core":

1. Abdominal muscles in front 2. Paraspinals and gluteals in back 3. Diaphragm at the top 4.Pelvic floor and hip girdle musculature frames the bottom

what are the limitations of isometric training:

1. Poor application for functional sports training 2. Cannot evaluate overload level or training progress 3. High degree of specificity to body position and joint angle 4. Time consuming if you have to train at different joint angles

Adaptations to improve in a specific task require carefully planned programs with focus on what:

1. frequency and length of workouts 2. rest intervals 3. type of training 4. speed, intensity, duration, and reps of activity

what are some factors that impact interval training:

1. intensity 2. duration 3. rest 4. number of reps

what are three common methods for aerobic training:

1. interval 2. continuous 3. fartlek

what are the three energy systems:

1. phosphagen 2. glycolytic 3. oxidative

what are the three types of overload applications:

1. progressive- resistance weight training 2. isometric training 3. isokinetic training

what are the benefits of isometric training:

1. provides muscle overload 2. improves strength when muscle arts isometrically at same joint angle 3. detects muscle weakness at specific angles of ROM

what are the benefits of a properly functioning core:

1.Appropriate distribution of forces 2.Optimal control and efficiency of movements 3.Adequate absorption of ground-impact forces 4.Absence of excessive compressive, translation, and shearing forces across kinetic-chain joints

Goals of aerobic training for adaptations to occur:

1.CDV overload must be intense enough to sufficiently overload cardiac output 2. CDV overload must activate sport-specific muscle groups to enhance local circulation and muscle's "metabolic machinery

What are the ways to express exercise intensity:

1.Energy expended per unit time (e.g., 9 kcal/min) 2.Absolute exercise level or power output (900 kg-m/min) 3.Relative metabolic level expressed as % VO2max (85% VO2max) 4.Exercise below, at, or above lactate threshold or OBLA (4 mM lactate) 5.Exercise heart rate or % of HRmax (70% HRmax) 6.Multiples of resting metabolic rate (6 METs) 7.Rating of perceived exertion (RPE = 14)

Strength improvement blends two factors:

1.Muscle fiber and connective tissue components 2.Neural organization and excitability of motor units that power discrete patterns of voluntary movement

HRmax during swimming or performing other upper-body exercises averages ______ _____ for trained and untrained than for running

13 bpm lower

Typical aerobic training programs take place _________ , usually with a rest day separating workout days

3 d/wk

________ (and perhaps protein) demands of aerobic training limit a muscle's growth and metabolic responsiveness to resistance training

Added energy

___________ improves if exercise intensity maintains heart rate between 55 and 70% of maximum

Aerobic capacity

_____ may also inhibit signaling to the muscles' protein-synthesis machinery

Aerobic training

Increases strength and aerobic power, decreases body fat, and increases _____

BMR (basal metabolic rate)

_________ occur with short-term exercise training

Cardiovascular adaptations

what type of training: Involves steady-paced, prolonged exercise at moderate or high aerobic intensity, usually 60 to 80% VO2max

Continuous or LSD Training

_______ ideally suits novices who wish to accumulate a large caloric expenditure for weight loss

Continuous training

What type of training provides ideal general conditioning and off-season training strategies; adds freedom and variety to workouts

Fartlek training

what type of training overloads one or all three energy systems

Fartlek training

what type of training uses alternate running at fast and slow speeds over level and hilly terrain

Fartlek training

________ is a key factor in maintaining fitness

Intensity

what type of training : Provides muscle overload at a preset constant speed so muscles fully mobilize force-generating capacity throughout full ROM

Isokinetic Resistance Training

_________ represents the maximum force or tension output generated by a muscle or related muscle groups

Muscle strength

what is: progressive overload requires either manipulating training frequency, intensity, or duration, or combining these factors

Overload principle

______ enlarges individual fibers with subsequent muscle growth

Overload training

what type of relationship exists between muscular strength and bone mineral density?

Positive relationship

__________ adaptations do not require strenuous physical activity

Positive training

what is interval training:

Repeated activity bouts with brief rest periods permit completion of intense exercise without appreciable fatigue

what types of training does not apply to the desire for a well rounded conditioning program

Resistance Training Plus Aerobic Training

what type of person needs not exercise above this threshold heart rate to improve physiologic capacity

Sedentary person

In contrast aerobic fitness, a small decline in intensity of effort reduces _______

VO2max

Brief bouts of repeated exercise and continuous, long-duration efforts enhance ______

aerobic capacity

with isokinetic resistance training in weightlifting, muscles do not generate maximum force through _______

all movement phases

what is classified by : Long-term aerobic training increases heart's mass and volume with greater left-ventricular end-diastolic volumes during rest and exercise

cardiac hypertrophy

slight wall thickening is considered _______

concentric hypertrophy

More training frequency represents _______ with concomitant improvements in well-being and health

considerable kcal expenditure

Maintaining _______ for exercise intensity, duration, and frequency produces similar training response independent of training mode, provided exercise involves large muscle groups

constancy

With intensity held ________ , frequency and duration required to maintain aerobic fitness remain lower than required for improvement

constant

Remodeling of muscle architecture precedes gains in muscle ________

cross-sectional area

A muscle strengthens when trained near its what:

current maximum force-generating capacity

Polymetric training Involves rapid stretching followed by muscle-shortening during ________

dynamic movements

Left ventricular enlargement of the cavity is considered ________

eccentric hypertrophy

Continuous training also allows what type of athlete to exercise at nearly same intensity as in competition

endurance athletes

Men and women who participate in strength and power activities have as much or more bone mass than what other group of individuals:

endurance athletes

Training the ________ is vital to sports performance!!

energy systems

Once attained, maintenance of aerobic fitness can involve reduced _______ and _______ of training

frequency and duration

Hypertrophy reflects biologic adaptation to increased workload independent of what:

gender and age

Adaptive responses are determined by "__________" maximums

genetically predisposed

Endurance athletes average 25% larger _______ than sedentary counterparts

heart volume

Overall lack of ______ in skeletal muscle's response to overload, coupled with intramuscular differences in fiber type and composition, governs training adaptation to specific resistance exercise

homogeneity

what is the Increase in muscular tension (force) with training provides main stimulus to initiate muscle growth

hypertrophy

______ ______ Allows athlete to exercise at speed and intensity that cannot be sustained in longer bouts

interval training

Exercising at or slightly above ________ is important to increase buffering capacity and adjustment in energy production

lactate threshold

More frequent training produces beneficial effects when training at _______

lower intensity

As aerobic fitness improves, exercise level must also increase to do what:

maintain goal HR

To produce weight loss with exercise, each session should last _______ at sufficient intensity to expend 300 kcal or more

minimum 60 min

For healthy persons, an HR of 70% HRmax represents "__________" without discomfort "conversational exercise"

moderate activity

Max force depends on neural factors that recruit and synchronize firing of _______, not fiber type and CSA

motor units

Combining different modes of exercise (concurrent training) may induce antagonistic molecular level, intracellular signaling mechanisms that could negatively impact what:

muscle's adaptive response to resistance training

In isokinetic training, Maintaining constant movement speed is a ________, functional exercises rarely approximate a fixed speed of movement throughout ROM

negative aspect

Changes in muscle size with hypertrophy become detectable after how long:

only 3 weeks of training

Training-induced adaptations rely on what:

overload intensity

What: governs strength improvements

overload intensity

progressive resistance exercise (PRE) provides practical application to what type of principle:

overload principle

what type of training Requires various jumps in place or rebound jumping to mobilize inherent stretch-recoil characteristics of skeletal muscle and its modulation via the stretch (myotatic) reflex

polymetric training

what is the most popular strength training method:

progressive resistance exercise (PRE)

For aerobic fitness, improvements occur within ______

several weeks

what is: specific exercise elicits specific adaptations to promote specific training effects that produce sport specific improvements.

specificity principle

When combined with vigorous muscle action, plyometric actions should greatly increase force that overloads muscles, thereby facilitating increases in what two aspects:

strength and power