11: Cross Training and Sport Enhancing Skills

Question 1

what are the four components of a cross training program?

Answer 1

strength and power,
cardio,
flexibility,
sport activity ( or plyometric exercises of choice)

Question 2

what is the rep range for fat loss or endurance?

Answer 2

20 to 25 reps

Question 3

what is the rep range for general fitness and stamina?

Answer 3

12 to 15 reps

Question 4

what is the rep range for strength and size?

Answer 4

four to six reps

Question 5

what is the rep range for power and how long is the max you should train in this rep range?

Answer 5

One to three reps; not beyond one week

Question 6

a fast muscle contraction results in the development of what?

Answer 6

power

Question 7

a slower contractile speed results in what?

Answer 7

size and strength increase

Question 8

what can result in speed and power improvement without the risk associated with applied loads like in ballistic lifts?

Answer 8

multidirectional exercises and drills like plyometrics

Question 9

when will the body cannibalize muscle tissue for energy before it burns fat for energy?

Answer 9

cardio training alone while on a strict diet

Question 10

what are the two primary variables that dictate the training result in aerobic activity?

Answer 10

duration and intensity

Question 11

what are the four primary modes of cardiorespiratory activity?

Answer 11

low intensity/long duration,
alternating high and low intensities over equal durations,
short recovery between bursts and maximum intensity,
steady state target heart rate aerobics

Question 12

which cardiorespiratory activity results in little if any adaptation in terms of athletic enhancement?

Answer 12

steady state target heart rate aerobics

Question 13

why use steady state Target heart rate aerobics if it is not practical because no person truly maintains a fixed heart rate during daily activities, lacks the intensity to improve the anaerobic sources, and lacks duration to result in optimum fat loss?

Answer 13

It allows a trainer to begin training a client in such a way that at least minimal adaptation occurs

Question 14

The more intense the stretching activity is the closer it should be performed to any event requiring optimum performance. true or false?

Answer 14

false. IF they are to be performed both before and after an event, they should be performed mildly and while muscles are warm

Question 15

what is F-ROM?

Answer 15

functional range of motion

Question 16

overuse injuries occur in sports as a result of what?

Answer 16

repetitive activity without change

Question 17

why should an athlete cross train?

Answer 17

to maximize the athlete’s ability to continue adapting and improving physically

Question 18

what is gynecomastia?

Answer 18

It results from increased levels of testosterone which will lead to increased levels of estrogen which activates an enlargement of the memory glands in the male