Chapter 10&13

Question 1

What is strength?

Answer 1

the maximal force a muscle group can generat

Question 2

what is the functional measurement of strength?

Answer 2

1 rep max test

Question 3

what is power?

Answer 3

the rate of performing work

Question 4

what is the equation for power?

Answer 4

power=force*distance/time

Question 5

The greater the _____ the greater ____

Answer 5

the greater the speed the greater the power

Question 6

what is muscular endurance?

Answer 6

the capacity to sustain repeated muscle actions or a single static contraction

Question 7

What is maximal aerobic power?

Answer 7

the maximal capacity for resynthesis of ATP utilizing oxygen. (VO2 max testing)

Question 8

What are the 6 General principles of training?

Answer 8

Individuality, specificity, reversibility, progressive overload, hard/easy, periodization

Question 9

what is maximal anaerobic power?

Answer 9

the maximal capacity of the anaerobic systems to produce ATP. No universal test, only estimated

Question 10

what is the SAID principle?

Answer 10

specific
adaptions
imposed
demand

Question 11

individuality

Answer 11

consider the specific needs and abilities of the individual for whom it is designed

Question 12

specificity

Answer 12

adaptions to training are highly specific to the nature of the training activity and should be carefully matched to an athlete’s specific performance needs

Question 13

reversibility

Answer 13

‘Use it or lose it” training programs must include a maintenance plan to ensure that the gains from training are not lost

Question 14

progressive overload

Answer 14

the training stimulus must be progressively increased as the body adapts to the current stimulus; foundation of all training

Question 15

hard/easy

Answer 15

programs must alternate high-intensity workouts w/ low-intensity workouts to help the body recover and achieve optimal training adaptions

Question 16

periodization

Answer 16

the gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness for competition

Question 17

what is training needs analysis?

Answer 17

1. muscle groups to be trained
2. type of training type of muscle contractions
3. energy systems to be trained
4. sites of concern for injury prevention

Question 18

designing programs: more things to decide

Answer 18

1. exercises that will be performed
2. order in which they will be performed
3. number of sets and repititions for each exercise
4. rest periods between sets and exercises
5. intensity and velocity of movement

Question 19

what is the correct order of exercises?

Answer 19

-large muscle groups to smaller
-multi-joint before single-joint
-power activities first

Question 20

weight training guidelines for muscle strength?

Answer 20

85-100% of RM
1 to 6 reps
4 to 8 sets
2 to 4 minute rest break

Question 21

weight training guidelines for muscle hypertrophy

Answer 21

70 to 85% of 1RM
6 to 12 reps
3 to 6 sets
1 to 2 minute rest

Question 22

weight training guidelines for muscle endurance

Answer 22

50 to 70% of 1 RM
12 to 20 reps
2 to 4 sets
30 to 90 second rest break

Question 23

muscular fitness: frequency

Answer 23

2 to 3 days/wk w/ at least 48 hrs separating the exercise training sessions for the same muscle group

Question 24

intensity and number of reps are ____

Answer 24

inversely related

Question 25

adults should train each muscle group for a total of _ to _ sets with _ to _ reps w/ a rest interval of _ to _ 3 minutes between sets

Answer 25

2 to 4 8 to 12 2 to 3

Question 26

60%-70% 1 RM=

Answer 26

Moderate Intensity

Question 27

deconditioned individuals should train one or more sets of _ to _ reps, ________

Answer 27

10 to 15 reps light intensity

Question 28

what is periodization

Answer 28

the gradual cycling of specificity, intensity, and volume

Question 29

what is a variable-resistance training device?

Answer 29

the resistance varies in a manner attempting to replicate the strength curve for the particular movement

Question 30

what are plyometrics?

Answer 30

activities that enable a muscle to reach maximal force in the shortest possible time a quick powerful movement using pre-stretch or countermovement engages the strength reflex

Question 31

what can plyometrics be used to increase?

Answer 31

speed, acceleration, jump, muscle power

Question 32

what is an example of plyometrics?

Answer 32

box jumping

Question 33

what are the three types of CardioTraining?

Answer 33

interval training, continuous training, and interval-circuit training

Question 34

what is interval training?

Answer 34

long bouts of high to moderate intensity exercise w/ rest periods

Question 35

what is continuous training?

Answer 35

-no rest -long distance -fartlek-speed play, vary pace from high speed to jog

Question 36

what is interval circuit training?

Answer 36

2 to 5 miles in length stations every 400 to 1600 m the athlete jogs, runs, or sprints between stations stop at each station to do strength, flexibility, or muscle endurance exercises