Chapter 9 Flashcards
Power is the ______ of performing _____
Rate
Work
Strength is the ______ force a muscle group can generate. Functional measurement: _____ test
Maximal
1 rep max
Power= ______ x_____/______
Force
Distance
Time
The greater the ______, the greater the power
Speed
Muscular endurance is the capacity to sustain ______ muscle actions or a single _____ contraction
Repeated
Static
An isokinetic testing and training device keeps the movement ______ constant throughout the range if motion
Speed
Maximal aerobic powers the maximal capacity for _______ of ATP until ozone _________. ______ _____ testing
Resynthesis
Oxygen
VO 2 max
Maximal anaerobic power is the maximal capacity of the ________ systems to produce ATP. No universal test , only _________.
Anaerobic
Estimated
6 general principles of training
Individuality Specificity Reversibility Progressive overload Hard/easy Periodization
Individuality: consider the specific _____ and _____ of the individual for whom it is designed
Needs
Abilities
Specificity: adaptions to training are highly specific to the _____ of the training _____ and should be carefully ______ to an athletes specific performance needs.
Nature
Activity
Matched
Reversibility: “_____ it or ______ it” training programs must include a _______ plan to ensure that the gains from training are not ______
Use
Lose
Maintenance
Lost
Progressive overload: the training stimulus must be progressively _____ as the body _____ to the current stimulus; foundation of ___ training
Increased
Adapts
All
Hard/easy: programs must alternate ____-intensity workouts with ______-intensity workouts to help the body ______ and achieve optimal training _____
High
Low
Recover
Adaption
Periodization: the gradual cycling of ______, _______, and ______ of training to achieve peak levels of fitness for competition
Specificity
Intensity
Volume
Training needs analysis:
- _____ group to be trained
- Type of ______-type of muscle _____
- _____ system to be trained
- Sure of concern for _____ prevention
Muscle Training Contractions Energy Injury
Designing programs: more things to decide
1. _____ that will be performed
2. _____ in which they will be performed
Number of _____and ____ for each exercise
Exercises
Order
Sets
Repetitions
Designing programs: more things to decide
- _____ periods between sets and exercises
- _____ and ____ of movement
Rest
Intensity
Velocity
Order of exercises
_____ muscle groups to ____ muscle groups
Multi joint before single joint exercises
______ activities first
Large
Smaller
Power
Muscular fitness: frequency
__ to ____ days/wk with atleast __ hours separating the exercise training sessions for the same muscle group
2-3
48
Periodization is the gradual cycling of _____, ______, and ______
Specificity
Intensity
Volume
Phases of Periodization
1: muscular hypertrophy
2: strength
3: power
4: peak strength
5: active recovery
Types of resistance training:
_____contraction (_____) resistance training
______ weights
_______ training
Static
Isometric
Free
Eccentric
Types of resistance training: \_\_\_\_\_- resistance training \_\_\_\_\_\_\_ training \_\_\_\_\_\_\_\_ \_\_\_\_\_\_ stimulation training
Variable
Isokinetic
Plyometric
Electrical
______ equipment:
The resistance ______ in a manner attempting to replicate the ______ ____ for the particular movement
Nautilus
Varies
Strength curve
Plying tricks are activities that enable a muscle to reach maximal _____ in the ______ possible time
Force
Shortest
Plyometrics are a ______ powerful movement using _____- stretch or countermovement
Quick
Pre
Plyometrics engage the ______ reflex
Stretch
Plyometrics can be used for increasing: Speed \_\_\_\_\_\_\_\_ Jump height Muscle \_\_\_\_\_\_\_
Acceleration
Power
An example of a Plyometrics is
Box jumping
What are the types of cardio training
Internal training
Continuous trainjng(no rest)
Interval-circuit training
______ training : repeated bouts of high to moderate intensity exercise with ____ periods
Interval
Rest
Continuos training:
_______ distance
_______- speed play, vary pace from high speed to jog
Long
Fartlek
Interval circuit training:
2-___ miles in length
Stations every_____ to _____m
The athlete jogs, runs, or ____ between stations
Stop at each station to do strength, ______, or muscle endurance exercises
5
400-1600
Sprint
Flexibility
Variable to manipulate for interval training:
____ and _____ of the exercise interval
Number of _____ and _____
Duration of ______or active ____interval
Rate Distance
Repetition Sets
Rest Recovery
Variable to manipulate for interval training:
Type of _______ during the active _____
________ of training per _____
Activity Recover
Frequency Week
