ch. 21

Question 1

Overtraining

Answer 1

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

Question 2

Overreaching

Answer 2

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

• (lead to improved performance)

Question 3

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

Answer 3

2 weeks

Question 4

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

Answer 4

athletes beginning level of fitness

Question 5

Training an only improve anaerobic performance to a small degree because

Answer 5

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

Question 6

What are the general objective sport conditioning

Answer 6

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

Question 7

every training session should consist of 3 components:

Answer 7

1. warm up
2. workout
3. cool down

Question 8

2 objective of warm up

Answer 8

• 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

Question 9

length of warm up

Answer 9

10-20 min

Question 10

objective of cool down

Answer 10

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

Question 11

Benefit or warm up

Answer 11

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

Question 12

Three principal aerobic training methods used by athletes

Answer 12

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

Question 13

what are the variables related to endurance

Answer 13

• improvement of VO2 max
• increase lactate threshold
• improve running economy

Question 14

The intensity and length of the work interval depends on

Answer 14

what athlete is trying to accomplish

Question 15

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

Answer 15

50-60 seconds to increase involvement of aerobic ATP production

Question 16

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

Answer 16

recruitment of fast twitch fibers during this type of exercise

Question 17

High intensity interval training (HIIT)

Answer 17

describe high intensity intervals lasting 30-120 seconds

• HIIT promotes improvements in aerobic capacity

Question 18

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

Answer 18

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

Question 19

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

Answer 19

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

Question 20

interval training offers two ways of providing a training overload

Answer 20

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

Question 21

When planning an interval training session:

Answer 21

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

Question 22

What should exercise HR reach during interval training?

Answer 22

85-100% of maximal HR during interval training

Question 23

rest interval

Answer 23

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

Question 24

length of rest interval is expressed as a ratio of

Answer 24

ratio of the duration of the work interval

Question 25

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

Answer 25

1:3 or 1:2 may be preferable

Question 26

set

Answer 26

specified number of work efforts performed as a unit

Question 27

repetition

Answer 27

number of work efforts within one set

Question 28

long slow distance exercises involves performing exercise at

Answer 28

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

Question 29

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

Answer 29

improvementsin endurane are proportional to the volume of training performed

Question 30

What percent intensity is considered optimal

Answer 30

80-100 VO2 max

Question 31

What work rate provides improvement in maximum aerobic power

Answer 31

work rate that is equal or slightly above the lactate threshold

Question 32

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

Answer 32

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

Question 33

Live-High Train Low

Answer 33

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

Question 34

Benefit of Live high, train low program?

Answer 34

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

Question 35

training to improve maximal aerobic power has 3 methods

Answer 35

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

Question 36

What is the most important factor in improving vo2 Max

Answer 36

intensity and not duration