Chapter 4 (Fitness and Training Techniques

Question 1

Primary functions of the athletic trainer is what?

Answer 1

Preventing injury to the athlete

Question 2

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

Answer 2

sports injury

Question 3

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

Answer 3

cardiorespiratory endurance, muscle strength and endurance and flexibility

Question 4

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

Answer 4

training and conditioning program

Question 5

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

Answer 5

Strength and conditioning coach

Question 6

What theory is used to vary the exercises?

Answer 6

Periodization

Question 7

Overloading the muscles is associated with what prinicple

and how do you explain it?

Answer 7

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

Question 8

Consistency is is what?

Answer 8

excercise on a regular schedule

Question 9

Progression definition in relation to strength and condition

Answer 9

Increase intensity gradually and whin the athletes ability

Question 10

Intensity is what?

Answer 10

Stress the intensity rather than the quntity

Question 11

Specificity

Answer 11

identify specific goals for training program

Question 12

Individuality

Answer 12

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

Question 13

Minimize Stress

Answer 13

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

Question 14

Warm-up purpose?

Answer 14

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.

Question 15

How to do a proper warm up

Answer 15

• 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

Question 16

o Cool-down

Answer 16

• 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.

Question 17

Cardiorespiratory Endurance is the ability to do what?

Answer 17

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

Question 18

What four components are responsible for the transport of oxygen

Answer 18

The heart, lungs, blood vessels and blood

Question 19

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

Answer 19

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

Question 20

What is unique about each persons maximal rate of oxygen consumption

Answer 20

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

Question 21

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

Answer 21

The less time the activity can be sustained

Question 22

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

Answer 22

45-60 ml/kg/min

Question 23

What is the normal maximum aerobic capacity for a marathon runner

Answer 23

70-80 ml/kg/min

Question 24

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

Answer 24

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

Question 25

What have a linear relationship in reference to the heart

Answer 25

Heart rate and oxygen consumption

Question 26

- Stroke volume is what? | - How much does the heart pump with each beat?

Answer 26

- The volume of blood pumped out with each beat. | - The heart pumps out approximately 70ml of blood per beat.

Question 27

Stroke volume increases untill

Answer 27

40% of manimal heart rate is reached

Question 28

Stroke volume and heart rate together determine what?

Answer 28

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

Question 29

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

Answer 29

5L of blood

Question 30

Cardiac output is what?

Answer 30

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

Question 31

Training effect

Answer 31

Stroke volume increases while heart rate is reduced at a given exercise load Training effect = Increased stroke volume X decreased heart rate

Question 32

Fatigue is closely related to the percentage of

Answer 32

maximum aerobic capacity that a particular workload demands

Question 33

sustain exercise intensity for longer period of time if

Answer 33

higher maximum aerobic capacity

Question 34

ATP

Answer 34

: The immediate Energy Source

Question 35

• ATP is produced in the

Answer 35

muscle tissue from blood glucose or glycogen

Question 36

• Glucose is derived from breakdown of

Answer 36

resting muscle and liver

Question 37

• Stored glycogen in the liver can be converted

Answer 37

back to glucose and transferred to the blood

Question 38

• Fats and proteins can also be used to generate

Answer 38

ATP

Question 39

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

Answer 39

fats stored in adipose tissue for energy

Question 40

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

Answer 40

fat that is used

Question 41

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

Answer 41

60% to 40% ratio

Question 42

• Aerobic and Anaerobic Metabolism produce

Answer 42

generate ATP

Question 43

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

Answer 43

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

Question 44

most activities both aerobic and anaerobic systems function

Answer 44

simultaneously

Question 45

degree each is involved (aerobic or anerobic) depends on

Answer 45

intensity and duration of activity

Question 46

o Aerobic Activities

Answer 46

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

Question 47

o Anaerobic Activities

Answer 47

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

Question 48

• Continuous Training• Frequency | Intensity

Answer 48

• 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%)

Question 49

• Interval Training

Answer 49

* (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

Question 50

• Speed Play

Answer 50

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