Chap. 10- Principles of Exercise Training Flashcards
Two types of strength exercises?
Static and Dynamic
What is strength?
Force that a muscle can generate, JUST 1X.
What is the definition of power?
Explosive and how quickly you can move something
True or False: Force is more important for many activities than strength.
True
True or False: They can easily test power within field tests.
False; not very specific for power
what is the formula for power?
= power force or weight lifted X (distance/time)
How is power typically measured?
Electronic devices
What is endurance?
Greatest number of reps that can be completed at an established percent.
What’s an example of testing endurance with an athlete?
- 10 reps for athlete A and B same position
- Combine football players benching
What is involved in 1RM, strength or power?
Muscular strength
Aerobic Power
How much energy can we get with oxygen dependent metabolic processes?
VO2 max
Maximal oxygen uptake and utilization; easy field test
What test do they use for anerobic power?
Windgate power test
What is the windgate power test?
- 35-45 seconds fatigued
- Pedal as fast as possible
-Weight plates are dropped (certain percentage of body weight) - Measure to see how much power is generated
What is the critical power test?
- Over 3 minute period
- Calculated by anerobic power, peak power
5 Principles ** know examples on test
- Individuality
- Specificity
- Reversibility
- Progressive Overload
- Variation
What is an example of individuality?
E.g. Everyone is different or created equal; hard to individualized football player- e.g. bumpers/jumpers; SAME TEAM DIFFERENT GROWTH
- Genetics
- Cell growth rates
- Metabolism
- Cardiorespiratory and neuroendocrine regulation
- Blood testing
What is an example of specificity?
Exercise adaptation are specific to mode and intensity of training
- Relevant to specific sport, activity, training, intensity
E.g. facilities that do the same workout for a variety of athletes
What is an example of reversibility?
Detraining reverses gains
- Not working out during spring break- happen quickly
- Breaking a bone/ atrophy
- Drinking on weekend
What is an example of progressive overload?
- Muscles go beyond what they are used to; weight
- Vary sets, reps, weight
What is an example of variation?
Principle of periodization
- Different cycles
- Intensity, volume or mode
- Changed with the in season vs out
- Variations
- Increasing volume, decreasing intensity
- Decreasing volume, increasing intensity
What three things are involved in resistance training?
- Strength
- Hypertrophy
- Power
What matters with hypertrophy?
- CON, ECC, ISO
- Exercise order
- Rest Periods vary based on exercise
What is hypertrophy?
Increasing muscle mass
What is static?
Contraction resistance
- muscle force without shortening
e.g. pushing against wall
How to train for power?
Interval training
What improves with interval training (power)? 3 things
- Improved glucose control
- Insulin sensitivity
- Endothelial function
Example of interval training?
HIIT, Tabata, Sprinter
What is a great way to train anerobic and aerobic health?
Interval training
What is exercise interval INTENSITY?
E.g. percentage of HR Max; HR Monitor
Continuous training:
- No intervals
- Targeting oxidative system, glycolic system
- Long, slow, low
E.g. endurance training
LSD Training?
long, slow, distance
- Distance not speed
15 to 30 mi/day, 100-200 mi/week - Less cardiorespiratory stress
- Greater joint and muscle stress (overuse injuries)
Fartlek Training:
Paced from sprint to jog
Continuous training + interval elements
Fun, engaging, variable
Supplement for other types of training
e.g. sprinting to the head of the line, high school “indian run”
HIIT
HIIT
Improve aerobic capacity
Trained people can benefit by replacing 10% to 15% of training volume with HIIT
e.g. Cross Fit
