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EXSC 310 > Chapter 9 > Flashcards

Chapter 9 Flashcards

0
Q

Power is the ______ of performing _____

A

Rate

Work

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1
Q

Strength is the ______ force a muscle group can generate. Functional measurement: _____ test

A

Maximal

1 rep max

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2
Q

Power= ______ x_____/______

A

Force
Distance
Time

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3
Q

The greater the ______, the greater the power

A

Speed

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4
Q

Muscular endurance is the capacity to sustain ______ muscle actions or a single _____ contraction

A

Repeated

Static

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5
Q

An isokinetic testing and training device keeps the movement ______ constant throughout the range if motion

A

Speed

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6
Q

Maximal aerobic powers the maximal capacity for _______ of ATP until ozone _________. ______ _____ testing

A

Resynthesis
Oxygen
VO 2 max

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7
Q

Maximal anaerobic power is the maximal capacity of the ________ systems to produce ATP. No universal test , only _________.

A

Anaerobic

Estimated

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8
Q

6 general principles of training

A 
Individuality
Specificity
Reversibility
Progressive overload
Hard/easy
Periodization
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9
Q

Individuality: consider the specific _____ and _____ of the individual for whom it is designed

A

Needs

Abilities

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10
Q

Specificity: adaptions to training are highly specific to the _____ of the training _____ and should be carefully ______ to an athletes specific performance needs.

A

Nature
Activity
Matched

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11
Q

Reversibility: “_____ it or ______ it” training programs must include a _______ plan to ensure that the gains from training are not ______

A

Use
Lose
Maintenance
Lost

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12
Q

Progressive overload: the training stimulus must be progressively _____ as the body _____ to the current stimulus; foundation of ___ training

A

Increased
Adapts
All

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13
Q

Hard/easy: programs must alternate ____-intensity workouts with ______-intensity workouts to help the body ______ and achieve optimal training _____

A

High
Low
Recover
Adaption

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14
Q

Periodization: the gradual cycling of ______, _______, and ______ of training to achieve peak levels of fitness for competition

A

Specificity
Intensity
Volume

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15
Q

Training needs analysis:

  1. _____ group to be trained
  2. Type of ______-type of muscle _____
  3. _____ system to be trained
  4. Sure of concern for _____ prevention
A 
Muscle
Training
Contractions
Energy 
Injury
16
Q

Designing programs: more things to decide
1. _____ that will be performed
2. _____ in which they will be performed
Number of _____and ____ for each exercise

A

Exercises
Order
Sets
Repetitions

17
Q

Designing programs: more things to decide

  1. _____ periods between sets and exercises
  2. _____ and ____ of movement
A

Rest
Intensity
Velocity

18
Q

Order of exercises
_____ muscle groups to ____ muscle groups
Multi joint before single joint exercises
______ activities first

A

Large
Smaller
Power

19
Q

Muscular fitness: frequency

__ to ____ days/wk with atleast __ hours separating the exercise training sessions for the same muscle group

A

2-3

48

20
Q

Periodization is the gradual cycling of _____, ______, and ______

A

Specificity
Intensity
Volume

21
Q

Phases of Periodization

A

1: muscular hypertrophy
2: strength
3: power
4: peak strength
5: active recovery

22
Q

Types of resistance training:
_____contraction (_____) resistance training
______ weights
_______ training

A

Static
Isometric
Free
Eccentric

23
Q 
Types of resistance training:
\_\_\_\_\_- resistance training
\_\_\_\_\_\_\_ training
\_\_\_\_\_\_\_\_
\_\_\_\_\_\_ stimulation training
A

Variable
Isokinetic
Plyometric
Electrical

24
Q

______ equipment:

The resistance ______ in a manner attempting to replicate the ______ ____ for the particular movement

A

Nautilus
Varies
Strength curve

25
Q

Plying tricks are activities that enable a muscle to reach maximal _____ in the ______ possible time

A

Force

Shortest

26
Q

Plyometrics are a ______ powerful movement using _____- stretch or countermovement

A

Quick

Pre

27
Q

Plyometrics engage the ______ reflex

A

Stretch

28
Q 
Plyometrics can be used for increasing: 
Speed
\_\_\_\_\_\_\_\_
Jump height
Muscle \_\_\_\_\_\_\_
A

Acceleration

Power

29
Q

An example of a Plyometrics is

A

Box jumping

30
Q

What are the types of cardio training

A

Internal training
Continuous trainjng(no rest)
Interval-circuit training

31
Q

______ training : repeated bouts of high to moderate intensity exercise with ____ periods

A

Interval

Rest

32
Q

Continuos training:
_______ distance
_______- speed play, vary pace from high speed to jog

A

Long

Fartlek

33
Q

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

A

5
400-1600
Sprint
Flexibility

34
Q

Variable to manipulate for interval training:
____ and _____ of the exercise interval
Number of _____ and _____
Duration of ______or active ____interval

A

Rate Distance
Repetition Sets
Rest Recovery

35
Q

Variable to manipulate for interval training:
Type of _______ during the active _____
________ of training per _____

A

Activity Recover

Frequency Week

EXSC 310 (19 decks)

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