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boc prep > Chapter 4 (Fitness and Training Techniques > Flashcards

Chapter 4 (Fitness and Training Techniques Flashcards

1
Q

Primary functions of the athletic trainer is what?

A

Preventing injury to the athlete

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2
Q

athletic trainer should recognize that improper conditioning is one of the primary contributor for

A

sports injury

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3
Q

athletic trainer must have a sound understanding of the principles for improving

A

cardiorespiratory endurance, muscle strength and endurance and flexibility

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4
Q

Role of Athletic Trainer is to critically review what for Strength and conditioning Coach?

A

training and conditioning program

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5
Q

In a Secondary School an athletic training might serve as the?

A

Strength and conditioning coach

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6
Q

What theory is used to vary the exercises?

A

Periodization

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7
Q

Overloading the muscles is associated with what prinicple

and how do you explain it?

A

SAID PRINCIPLE= Specific adaptation to imposed demands. When the body is subjected to stresses and overloads of carying intensities, it will gradually adapt overtime and overcome whatever demands are placed on it

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8
Q

Consistency is is what?

A

excercise on a regular schedule

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9
Q

Progression definition in relation to strength and condition

A

Increase intensity gradually and whin the athletes ability

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10
Q

Intensity is what?

A

Stress the intensity rather than the quntity

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11
Q

Specificity

A

identify specific goals for training program

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12
Q

Individuality

A

Adjust or alter workouts based on athlete’s level of ability, training etc.

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13
Q

Minimize Stress

A

Consider other aspects of their lives and give them time to be away from the conditioning demands of their sport

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14
Q

Warm-up purpose?

A

The purpose is to gradually stimulate the cardiorespiratory system, increase blood flow to working skeletal muscles and increase muscle temperature. Little evidence to support warm up but often utilized.

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15
Q

How to do a proper warm up

A
  • Begin with 2-3 minutes of whole body activities that use large muscle groups (light jogging), to elevate metabolic rate and core temperature
  • Stretching should be sport specific
  • Perform sport-specific skills related to activity
  • Should last 10-15 minutes, and activity should be started within 15 minutes after the warm-up has been completed
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16
Q

o Cool-down

A

• Enables the body to cool and return to resting state Should last 10-15 minutes
Experience shows that those who stretch during a cool-down period tend to have less muscle soreness after strenuous activity.

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17
Q

Cardiorespiratory Endurance is the ability to do what?

A

Is the ability to preform whole body large muscle activities for extended periods of time

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18
Q

What four components are responsible for the transport of oxygen

A

The heart, lungs, blood vessels and blood

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19
Q

What is another name for maximum aerobic capacity and what is it?

A

VO2 Max and it is the greatest rate at which oxygen can be taken in and used during exercise

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20
Q

What is unique about each persons maximal rate of oxygen consumption

A

it’s unique to each person and it has a genetic component

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21
Q

The greater the percentage of maximal oxygen consumption during an excercise, has what effect

A

The less time the activity can be sustained

22
Q

What is the normal maximum aerobic capacity for most college age athletes

A

45-60 ml/kg/min

23
Q

What is the normal maximum aerobic capacity for a marathon runner

A

70-80 ml/kg/min

24
Q

Maximum aerobic capacity (VO2 Max) is determined by what three factors?

A
  1. External respiration involving the ventilation process of the pulmonary function
  2. Gas transport by the cardiovascular system (heart, blood vessels, blood)
  3. Internal respiration involving the use of oxygen by the cells to produce energy
25
Q

What have a linear relationship in reference to the heart

A

Heart rate and oxygen consumption

26
Q
  • Stroke volume is what?

- How much does the heart pump with each beat?

A
  • The volume of blood pumped out with each beat.

- The heart pumps out approximately 70ml of blood per beat.

27
Q

Stroke volume increases untill

A

40% of manimal heart rate is reached

28
Q

Stroke volume and heart rate together determine what?

A

the volume of blood being pumped through the heart in a given unit of time

29
Q

How much blood pumped out of the heart during each minute of rest?

A

5L of blood

30
Q

Cardiac output is what?

A

The amount of blood the heart is capable of pumping in exactly one minute

31
Q

Training effect

A

Stroke volume increases while heart rate is reduced at a given exercise load

Training effect = Increased stroke volume X decreased heart rate

32
Q

Fatigue is closely related to the percentage of

A

maximum aerobic capacity that a particular workload demands

33
Q

sustain exercise intensity for longer period of time if

A

higher maximum aerobic capacity

34
Q

ATP

A

: The immediate Energy Source

35
Q

• ATP is produced in the

A

muscle tissue from blood glucose or glycogen

36
Q

• Glucose is derived from breakdown of

A

resting muscle and liver

37
Q

• Stored glycogen in the liver can be converted

A

back to glucose and transferred to the blood

38
Q

• Fats and proteins can also be used to generate

A

ATP

39
Q

• Once the muscle and liver glycogen is depleted, the body relies on

A

fats stored in adipose tissue for energy

40
Q

• The longer the duration of an activity, the greater the amount of

A

fat that is used

41
Q

• Submax exertion both fat and CHO’s are used as energy in what ratio

A

60% to 40% ratio

42
Q

• Aerobic and Anaerobic Metabolism produce

A

generate ATP

43
Q

ATP and muscle glycogen can be metabolized without the need for oxygen true?

A

yes anerobically but as the body continues to continues the body will need to metabolize carbohydrates for glucose and fats to generate ATP and requires oxygen to do this and this is called aerobic metabolism

44
Q

most activities both aerobic and anaerobic systems function

A

simultaneously

45
Q

degree each is involved (aerobic or anerobic) depends on

A

intensity and duration of activity

46
Q

o Aerobic Activities

A

Continuous, long duration sustained activities. Less intense, 60%-90% of maximum range, 20-60 minutes in duration, 3-6 times a week

47
Q

o Anaerobic Activities

A

Explosive, short duration, burst type activities. More intense, 90%-100% of maximum range, 10 seconds – 2 minutes, 3-4 times per week

48
Q

• Continuous Training• Frequency

Intensity

A

• Frequency – Must engage in no fewer than 3 sessions a week, if possible should aim for 4-5 sessions a week, should take one day off a week to allow for both psychological and physiological rest
• Intensity – Most critical factor.
o Identify the target heart rate (220 – age X percent of maximal rate (70%)

49
Q

• Interval Training

A
  • (Example – running ten 120 yard sprints with a 45 second walking recovery period between sprints)
  • Consists of alternating periods of relatively intense work and active recovery
  • Allows work at 80% or higher level for a short period of time, with active recovery at 30-45% of max HR
  • Allows for more sport specificity during workouts
  • Training period = amount of time that continuous activity is actually being performed
  • Recovery period = the time between training periods
  • Set = a group of combined training and recovery periods
  • Reps = the number of training and recovery periods per set
  • Training time or distance = rate of distance of the training period
  • Training-recovery ratio = a time ratio for training vs. recovery
50
Q

• Speed Play

A

Type of cross country running originally referred to as “Fartlek”

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