ch. 21 Flashcards

1
Q

Overtraining

A

accumulation of training stress that impairs an athlete’s ability to perform training sessions and results in long term decrements of performance

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2
Q

Overreaching

A

excessive training that leads to short term decrement in performance with adequate rest intervals between training sessions

  • (lead to improved performance)
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3
Q

Within how many weeks after cessation of training can reduce Vo2 Max

A

2 weeks

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4
Q

What is one of the most important influences that contribute to the observed individual variations in training response?

A

athletes beginning level of fitness

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5
Q

Training an only improve anaerobic performance to a small degree because

A
  • type of skeletal muscle fiber that is best suited for anaerobic performance (type IIx) is determined early in development
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6
Q

What are the general objective sport conditioning

A

improve performance by increasing muscle force/power output, improving muscular efficiency, and improving muscle endurance

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7
Q

every training session should consist of 3 components:

A
  1. warm up
  2. workout
  3. cool down
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8
Q

2 objective of warm up

A
  • warm up increases cardiac output and blood flow to skeletal muscles to be used during session
  • warm up activity results in muscle temperature which elevates muscle enzyme activity
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9
Q

length of warm up

A

10-20 min

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10
Q

objective of cool down

A
  • return pooled blood from the exercised skeletal muscles back to the central circulation ,
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11
Q

Benefit or warm up

A
  • feasible that a warm up reduces the risk of muscle and or tendon injury during exercise
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12
Q

Three principal aerobic training methods used by athletes

A
  1. interval training
  2. long, slow distance (low intensity)
  3. high intensity continuous exercise
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13
Q

what are the variables related to endurance

A
  • improvement of VO2 max
  • increase lactate threshold
  • improve running economy
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14
Q

The intensity and length of the work interval depends on

A

what athlete is trying to accomplish

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15
Q

Interval training that is designed to improve VO2 max typically involves intervals longer than

A

50-60 seconds to increase involvement of aerobic ATP production

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16
Q

high intensity intervals are more effective in improving aerobic power because of

A

recruitment of fast twitch fibers during this type of exercise

17
Q

High intensity interval training (HIIT)

A

describe high intensity intervals lasting 30-120 seconds

  • HIIT promotes improvements in aerobic capacity
18
Q

advantage of interval training over continous running at slower speeds is that

A

this method of training provides a means of performing large amounts of high intensity exercise in a short time

19
Q

advantage of interval training over continous running at slower speeds is that

A

this method of training provides a means of performing large amounts of high intensity exercise in a short time

20
Q

interval training offers two ways of providing a training overload

A

interval training can be modified to provide overload in terms of increasing either total number of exercise intervals performed or the intensity of the work interval

21
Q

When planning an interval training session:

A
  1. length of the work interval
  2. intensity of the effort
  3. duration of the rest interval
  4. number of interval sets
  5. number of work repetitions
22
Q

What should exercise HR reach during interval training?

A

85-100% of maximal HR during interval training

23
Q

rest interval

A
  • time between work efforts which consists of light activity such as walking
24
Q

length of rest interval is expressed as a ratio of

A

ratio of the duration of the work interval

25
Q

For athletes who are not already highly trained, a work:rest ratio of

A

1:3 or 1:2 may be preferable

26
Q

set

A

specified number of work efforts performed as a unit

27
Q

repetition

A

number of work efforts within one set

28
Q

long slow distance exercises involves performing exercise at

A

low intensity (50-60%) for durations that are generally greater in length than the normal competition distance

29
Q

historical reason that athletes have used training sessions of long endurance is belief that

A

improvementsin endurane are proportional to the volume of training performed

30
Q

What percent intensity is considered optimal

A

80-100 VO2 max

31
Q

What work rate provides improvement in maximum aerobic power

A

work rate that is equal or slightly above the lactate threshold

32
Q

Benefit of using Measurement of exercise heart rate can be used as an estimate of an athletes relative training intensity

A

simplicity because athletes can esaily measure their heart rates during exerise using electronic heart rate monitors

33
Q

Live-High Train Low

A

training program requires the athlete to spend most of the day resting and sleeping at altitude, but the athlete performs exercise training session at much lower altitudes

34
Q

Benefit of Live high, train low program?

A

affords the athlete the benefit of altitude acclimatization, and by training at a low altitude, the athlete’s ability to perform intense training is not hampered by high altitude

35
Q

training to improve maximal aerobic power has 3 methods

A
  1. interval training
  2. long slow distance exercise
  3. high intensity continuous exercise
36
Q

What is the most important factor in improving vo2 Max

A

intensity and not duration