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Exercise Science > Ch. 18 - 22 > Flashcards

Ch. 18 - 22 Flashcards

1
Q

The percentage of VO2max at which blood lactate concentration begins to increase above resting levels

A

Lactate Threshold

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2
Q

The most frequently used method for prescribing aerobic exercise intensity

A

Heart Rate

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3
Q

Age-predicted maximum heart rate (APMHR)

A

220 - age

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4
Q

Progression is accomplished by increasing the _________, _________, and _________.

A

Frequency
Intensity
Duration

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5
Q

Don’t increase any variable by more than ___ each week.

A

no more than 10% each week

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6
Q

Long, slow distance training - Training is _______ than race distance (or 30mins to 2hrs) at ___ of VO2max.

A

LONGER than race distance at 70% of VO2max

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7
Q

Steady pace/tempo training: __ to __ mins of continuous training at the _______ ________.

A

20 to 30 mins

at the LACTATE THRESHOLD

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8
Q

Interval Training - Exercise at an intensity ______ ___ VO2max for intervals of __ to __ mins.

A 
CLOSE TO (vo2max)
intervals of 3 to 5 mins.
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9
Q

Work:rest ratio should be __:__

A

work:rest = 1.1

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10
Q

Repetition Training - Conducted at intensities _______ than VO2max, with work intervals lasting __-__ seconds.

A

GREATER than VO2max (intensity)

30-90 seconds (work intervals)

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11
Q

Easy running combined with hills or short, fast bursts.

A

Fartlek Training

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12
Q

Off-season (base training)

A

Long duration/low intensity

Gradually increase intensity and duration

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13
Q

Preseason training

A

increase intensity
maintain or reduce duration
incorporate all types of training

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14
Q

In-Season (Competition) Training

A

Designed around competition

low-intensity/short-duration

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15
Q

Post-Season (Active Rest) Training

A

Recover

Maintain Sufficient Fitness

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16
Q

The systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention.

A

Tapering

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17
Q

Objective of tapering

A

Attain peak performance at competition time.

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18
Q

Strategy to promote long-term training and performance improvements with preplanned, systematic, variations in training specificity, intensity, and volume organized in periods or cycles within an overall program.

A

Periodization

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19
Q

G.A.S.

A

General Adaptation Syndrome

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20
Q

3 distinct phases of the body’s response to training stress

A

Alarm
Resistance
Exhaustion

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21
Q

Macrocycle

A

Entire training year

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22
Q

A macrocycle may also be a period of many ________ up to ____ _____

A

many MONTHS up to FOUR YEARS

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23
Q

Mesocycles

A

Two or more cycles within the macrocycle

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24
Q

Mesocycles duration…

A

Several weeks to several months

25
Q

Microcycles

A

One to Four weeks

26
Q

Three phases of preparatory period of periodization.

A

Hypertrophy/Endurance
Basic Strength
Strength/Power

27
Q

Hypertrophy/Endurance phase of preparatory period.

A 
Low Intensity (50-75% of 1RM)
High Volume (6 sets - 10-20 reps)
28
Q

Basic Strength Phase of preparatory period.

A 
High Intensity (80-90% 1RM)
Moderate Volume (3-5 sets - 4-8 reps)
29
Q

Strength/Power Phase of preparatory period.

A 
High Intensity (75-95% 1RM)
Low Volume (3-5 sets - 2-5 reps)
30
Q

Between the preparatory and competitive periods.

A

First Transition Period

31
Q

After first transition period.

A

Competitive Period

32
Q

After competitive period.

A

Second Transition Period (Active Rest)

33
Q

Off-Season (in relation to sports seasons)

A

Between Postseason and 6 weeks prior to first contest.

34
Q

All 4 sports seasons

A

Preseason
In-Season
Postseason
Off-Season

35
Q

Traditional resistance training periodization model with gradually progressive mesocycles increases in intensity over time.

A

Linear

36
Q

A periodization model alternative that involves large fluctuations in the load over volume assignments for core exercises.

A

Undulating or Nonlinear

37
Q

(example of macrocycle)
Increased intensity of sport-specific training.
Resistance training three times/week.
Plyometrics and anaerobic training high priority.

A

Preseason Mesocycle

38
Q

(example of macrocycle)
No formal or structured workouts.
Recreational activities at low intensity and volume.

A

Postseason Mesocycle (active rest period)

39
Q

(example of macrocycle)
Maintain/improve strength, power, flexibility, and anaerobic conditioning.
Resistance training limited to 30 minutes 1-3 times per week.
Majority of time spent on skill and strategy development.

A

In-Season Mesocycle (competition period)

40
Q

(example of macrocycle)
Testing at the beginning and end.
Resistance training higher priority.
Aerobic endurance training and flexibility.

A

Off-Season Mesocycle

41
Q

Healing tissue must not be ___________

A

overstressed

42
Q

Person that provides medical care to an organization, school, or team.

A

Team Physician

43
Q

Person typically responsible for the day-to-day physical health of the athletes

A

Athletic Trainer

44
Q

Plays a valuable role in reducing pain and restoring function to the injured athletes

A

Physical Therapist

45
Q

Expertise to assist with the design of a conditioning program that carefully considers the body’s metabolic response to exercise and the ways in which that reaction aids the healing process.

A

Exercise Physiologist

46
Q

Plays a valuable role within the team and is an integral part of the rehabilitation and reconditioning process.

A

Strength and Conditioning Professional

47
Q

Person who has a background in sport nutrition may provide guidelines regarding proper food choices to optimize tissue recovery.

A

Nutritionist

48
Q

Specific, sudden episode of overload injury to a tissue, resulting in disrupted tissue integrity.

A

Macrotrauma

49
Q

Repeated stresses applied to a tissue by continuous training or training with too little recovery time.

A

Microtrauma

50
Q

3 phases of tissue healing

A

Inflammation
Repair
Remodeling

51
Q

(3 phases of tissue healing)
Proper collagen fiber alignment
Increased tissue strength

A

Remodeling

52
Q

(3 phases of tissue healing)
Decreased collagen synthesis
Increased number of inflammatory cells
Pain, swelling, and redness

A

Inflammation

53
Q

(3 phases of tissue healing)
Decreased collagen fiber organization
Collagen fiber production
Decreased number of inflammatory cells

A

Repair

54
Q

Never _________ or _________ healing tissue

A

OVERLOAD or UNDER-LOAD

55
Q

An exercise in which the terminal joint is free to move.

A

Open Kinetic Chain

56
Q

An exercise in which the distal joint segment is stationary

A

Closed Kinetic Chain

57
Q

4 phases of New Facility Design

A

Predesign Phase
Design Phase
Construction Phase
Preparation Phase

58
Q

2 generally accepted methods for organizing a training facility.

A

According to…
DIFFERENT BODY PARTS or
TYPES OF EQUIPMENT

Exercise Science (4 decks)

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