Chap. 10- Principles of Exercise Training Flashcards

1
Q

Two types of strength exercises?

A

Static and Dynamic

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2
Q

What is strength?

A

Force that a muscle can generate, JUST 1X.

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3
Q

What is the definition of power?

A

Explosive and how quickly you can move something

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4
Q

True or False: Force is more important for many activities than strength.

A

True

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5
Q

True or False: They can easily test power within field tests.

A

False; not very specific for power

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6
Q

what is the formula for power?

A

= power force or weight lifted X (distance/time)

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7
Q

How is power typically measured?

A

Electronic devices

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8
Q

What is endurance?

A

Greatest number of reps that can be completed at an established percent.

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9
Q

What’s an example of testing endurance with an athlete?

A
  • 10 reps for athlete A and B same position
  • Combine football players benching
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10
Q

What is involved in 1RM, strength or power?

A

Muscular strength

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11
Q

Aerobic Power

A

How much energy can we get with oxygen dependent metabolic processes?

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12
Q

VO2 max

A

Maximal oxygen uptake and utilization; easy field test

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13
Q

What test do they use for anerobic power?

A

Windgate power test

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14
Q

What is the windgate power test?

A
  • 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
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15
Q

What is the critical power test?

A
  • Over 3 minute period
  • Calculated by anerobic power, peak power
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16
Q

5 Principles ** know examples on test

A
  • Individuality
  • Specificity
  • Reversibility
  • Progressive Overload
  • Variation
17
Q

What is an example of individuality?

A

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
18
Q

What is an example of specificity?

A

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

19
Q

What is an example of reversibility?

A

Detraining reverses gains

  • Not working out during spring break- happen quickly
  • Breaking a bone/ atrophy
  • Drinking on weekend
20
Q

What is an example of progressive overload?

A
  • Muscles go beyond what they are used to; weight
  • Vary sets, reps, weight
21
Q

What is an example of variation?

A

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
22
Q

What three things are involved in resistance training?

A
  • Strength
  • Hypertrophy
  • Power
23
Q

What matters with hypertrophy?

A
  • CON, ECC, ISO
  • Exercise order
  • Rest Periods vary based on exercise
24
Q

What is hypertrophy?

A

Increasing muscle mass

25
What is static?
Contraction resistance - muscle force without shortening e.g. pushing against wall
26
How to train for power?
Interval training
27
What improves with interval training (power)? 3 things
- Improved glucose control - Insulin sensitivity - Endothelial function
28
Example of interval training?
HIIT, Tabata, Sprinter
29
What is a great way to train anerobic and aerobic health?
Interval training
30
What is exercise interval INTENSITY?
E.g. percentage of HR Max; HR Monitor
31
Continuous training:
- No intervals - Targeting oxidative system, glycolic system - Long, slow, low E.g. endurance training
32
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)
33
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"
34
HIIT
HIIT Improve aerobic capacity Trained people can benefit by replacing 10% to 15% of training volume with HIIT e.g. Cross Fit