Chapter 9 - Principles of Exercise Training

Question 1

Two kinds of muscular force

Answer 1

• Static

- Dynamic

Question 2

Definition of muscular power

Answer 2

Rate of performing work

Question 3

Definition of muscular endurance

Answer 3

Capacity to perform repeated muscle contractions, or sustain a single contraction

Question 4

Limitation of maximal aerobic power

Answer 4

CV system

Question 5

Two tests for maximal anaerobic power

Answer 5

• Maximal accumulated O2 deficiency test

- Wingate anaerobic test

Question 6

5 principles of exercise training

Answer 6

• Specificity
• Periodisation
• Individuality
• Reversibility
• Progressive Overload

Question 7

3 cycles of periodisation

Answer 7

• Macrocycle (annual)
• Mesocycle (4-6 weeks)
• Microcycle (weekly)

Question 8

True/false: Large muscle groups should be trained before smaller

Answer 8

True

Question 9

True/false: High-intensity before low-intensity

Answer 9

True

Question 10

Machines provide ______ resistance

Answer 10

Variable

Question 11

True/false: Isokinetic training provides variable speed, constant resistance

Answer 11

False (constant speed, variable resistance)

Question 12

Type of training that bridges gap between speed and strength training

Answer 12

Plyometrics

Question 13

Core muscles are mostly type ___ fibres

Answer 13

1

Question 14

Benefit of interval traning

Answer 14

More total exercise performed when broken down into bouts

Question 15

% intensities at which exercise systems are used

Answer 15

• ATP-PCr: 90-100%
• Anaerobic glycolytic: 80-95%
• Oxidative system: 75-85%

Question 16

Best index of physiological stress

Answer 16

% HRmax

Question 17

Frequency of interval training for:

• world-class runners
• swimmers
• team sport athletes

Answer 17

• 5-7 times a week
• every workout
• 2-4 times a week

Question 18

True/false: High-intensity continuous training should be used off-season

Answer 18

False (should be used in build-up to race)

Question 19

% HRmax of LSD training

Answer 19

60-80%

Question 20

Risk of LSD training

Answer 20

Overuse injuries

Question 21

3 alternative power-training techniques

Answer 21

• Fartlek training
• Interval-circuit training
• High-intensity interval training

Question 22

True/false: HIIT ceases to be effective once an individual reaches high levels of fitness

Answer 22

False (both trained and untrained individuals benefit from HIIT)