Chapter 11: Integrated Exercise Programming: From Evidence to Practice

Question 1

Evidence Based Practice

Answer 1

Making informed decisions and taking action based on the best available evidence.

Question 2

Sprint Interval Training

Answer 2

A form of interval training shown with repeated bouts of 20 - 30 second submit sprints.

Question 3

Posture

Answer 3

The arrangement of the body and its limbs.

Question 4

Elasticity

Answer 4

Temporary or recoverable elongation of connective tissue.

Question 5

Plasticity

Answer 5

Capable of undergoing continuous deformation without rupture or relaxation.

Question 6

Viscoelasticity

Answer 6

The property that allows tissues to exhibit both plastic and elastic behaviors.

Question 7

Stretch-reflex

Answer 7

An involuntary motor response that, when stimulated, causes a suddenly stretched muscle to respond with a corresponding contraction “

Question 8

Ballistic Stretching

Answer 8

Dynamic stretching characterized by rhythmic bobbing or bouncing motions representing relatively high-force, short-duration movements.

Question 9

Plyometrics

Answer 9

High-intensity movements, such as jumping, involving high-force loading of body weight during the landing phase of the movement that take advantage of the stretch-shortening cycle.

Question 10

Anaerobic Capacity

Answer 10

The sustainability of power output for brief periods of time.

Question 11

Contraindication

Answer 11

Any condition that renders some particular movement, activity, or treatment improper or undesirable.

Question 12

Stretch-Shortening Cycle

Answer 12

An active stretch (eccentric action) of a muscle followed

by an immediate shortening (concentrlc action) of that same muscle. A component of plyometrics.

Question 13

Amortization Phase

Answer 13

The transition period between the eccentric and concentric actions during plyometrics; a crucial part of the stretch-shortening cycle that contributes to power development.

Question 14

Speed-strength

Answer 14

The ability to develop force at high velocities.

Question 15

Speed-endurance

Answer 15

The ability of someone to maintain max velocity over extended time.

Question 16

Macrocycles

Answer 16

The longest timeframe in a periodized training program, usually a period of six months to one year.

Question 17

Mesocycles

Answer 17

The mid-length timeframe of a periodized training pragram, usually two weeks to a few months long.

Question 18

Microcycles

Answer 18

The shortest timeframe in a periodized training program, usually one to four weeks long.

Question 19

Detraining

Answer 19

Reversal of adaptation to exercise.