Everything

Question 1

Acute Responses to Aerobic Exercise

Answer 1

CV Responses (Q varriables)
Respiratory Responses
Blood Pressure

Question 2

CV response: From rest to steady-state aerobic exercise, Q initially does what?

Answer 2

increases rapidly, then more gradually, and subsequently reaches a plateau

Question 3

With maximal exercise, Q may . . . .

Answer 3

increase to four times the resting level

Question 4

With aerobic exs, SV increases due to :

Answer 4

EDV is significantly increased
At onset of exs, sympathetic stimulation increases SV

HR increases linearly with increases in intensity

Oxygen uptake increases during an acute bout of aerobic exercise and is directly related to the mass of exercising muscle, metabolic efficiency, and exs intensity

Question 5

Q =

Answer 5

HR x SV
HR X (ESV x EDV)

sv= esv x edv

Question 6

Systolic Blood pressure estimates the

Answer 6

pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction

Question 7

Diastolic Blood Pressure used to estimate

Answer 7

pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels

Question 8

CV responses
Control of Local Circulation

During aerobic exs, what is considerably increased by dilation of local arterioles?

Answer 8

blood flow to active muscles

Question 9

Resp Responses

Aerobic exs provides the greatest impact on what two things?

Answer 9

oxygen uptake and CO2 production

Question 10

resp responses
gas responses

During high-intensity aerobic exs, the pressure gradients of what causes what?

Answer 10

oxygen and co2 cause the movement of gases across cell membranes

Question 11

resp responses
gas responses

the diffusing capacities of o2 and co2 do what w/ exercise, which does what

Answer 11

The diffusing capacities of o2 and CO2 increase dramatically w/ exs, which facilitates their exchange.

Question 12

What carries most oxygen in the blood?

Answer 12

hemoglobin

Question 13

Most carbon dioxide removal is from its combination with what?

Answer 13

water and delivery to the lungs in the form of bicarbonate.

Question 14

During low- to moderate-intensity exercise, enough oxygen is available that lactic acid does not

Answer 14

accumulate because the removal rate is greater than or equal to the production rate.

Question 15

The aerobic exercise level at which lactic acid (converted to blood lactate at this point) begins to show an increase is termed the

Answer 15

onset of blood lactate accumulation, or OBLA

Question 16

Acute aerobic exercise results in what?

Answer 16

increased cardiac output, stroke volume, heart rate, oxygen uptake, systolic blood pressure, and blood flow to active muscles and a decrease in diastolic blood pressure.

Question 17

During aerobic exercise, what happens with O2 and CO2?

Answer 17

large amounts of oxygen diffuse from the capillaries into the tissues, increased levels of carbon dioxide move from the blood into the alveoli, and minute ventilation increases to maintain appropriate alveolar concentrations of these gases.

Question 18

Chronic Adaptations To Aerobic EXS

Answer 18

CV adaptations
Resp adaptations
Neural Adaptations
Muscular adapts
Bone & Connective Tissue Adaptations
Endocrine Adapts

Question 19

Chronic Adaptations To Aerobic EXS
CV adapations

Aerobic endurance training requires proper what?

Answer 19

progression, variation, specificity, and overload if physiological adaptations are to take place

Question 20

Chronic Adaptations To Aerobic EXS
Resp Adapts

Ventilatory adapts are what ?

Answer 20

highly specific to activities that involve the type of exercise used in training

Question 21

Chronic Adaptations To Aerobic EXS
Resp Adapts

Training adapts include what?

Answer 21

Increased tidal volume and breathing frequency with maximal exercise

Question 22

Chronic Adaptations To Aerobic EXS
Neural Adapts

What is increased ?
What is delayed?

Answer 22

Efficiency is increased

Fatigue of the contractile mechanisms is delayed.

Question 23

Chronic Adaptations To Aerobic EXS
Muscle Adapts

One of the fundamental adaptive responses to aerobic endurance training is what?

Answer 23

an increase in the aerobic capacity of the trained musculature

Question 24

Chronic Adaptations To Aerobic EXS
Muscle Adapts

An increase in the aerobic capacity of the trained musculature allows the athlete to what?

Answer 24

perform a given absolute intensity of exs with greater ease after aerobic endurance training

Question 25

Chronic Adaptations To Aerobic EXS Bone and Connective Tissue Adapts In mature adults, the extent to which tendons, ligaments, and cartilage grow and become stronger is what?

Answer 25

proportional to the intensity of the exercise stimulus, especially from weight-bearing activities

Question 26

Chronic Adaptations To Aerobic EXS Endo Adapts Aerobic exercise leads to what

Answer 26

increases in hormonal circulation and changes at the receptor level.

Question 27

Chronic Adaptations To Aerobic EXS Endo Adapts High-intensity aerobic endurance training does what?

Answer 27

augments the absolute secretion rates of many hormones in response to maximal exercise

Question 28

Chronic Adaptations To Aerobic EXS Endo Adapts Trained athletes have what?

Answer 28

blunted (attenuated/ weakened) responses to submaximal exercise

Question 29

Designing Aerobic Endurance Programs for Optimizing Adaptations What is one of the most commonly measured adaptations to aerobic endurance training is what?

Answer 29

an increase in maximal oxygen uptake associated with an increase in maximal Q

Question 30

Designing Aerobic Endurance Programs for Optimizing Adaptations What is one of the most vital factors in improving and maintaining aerobic power?

Answer 30

intensity of training

Question 31

What does aerobic endurance training result in?

Answer 31

reduced body fat, increased maximal oxygen uptake, increased respiratory capacity, lower blood lactate concentrations, increased mitochondrial and capillary densities, and improved enzyme activity.

Question 32

External Influences on the Cardiorespiratory Response

Answer 32

Altitude Hyperoxic Breathing Smoking Blood Doping

Question 33

Changes begin to occur at elevations greater than

Answer 33

3,900 feet (1,200 m)

Question 34

What changes begin at altitudes greater than 3900 ft?

Answer 34

Increased pulmonary ventilation | Increased cardiac output at rest and during submaximal exercise due to increases in heart rate

Question 35

When do values return to normal at altitude greater than 1200m ?

Answer 35

Values begin to return toward normal within two weeks.

Question 36

What kind of adjustments occur during prolonged altitude exposure?

Answer 36

Several chronic physiological and metabolic adjustments occur during prolonged altitude exposure.

Question 37

Hyperoxic Breathing Breathing oxygen-enriched gas mixtures during rest periods or following exercise may

Answer 37

positively affect exercise performance, although the procedure remains controversial.

Question 38

Smoking | Acute effects of tobacco smoking could do what?

Answer 38

impair exercise performance.

Question 39

Blood Doping | Artificially increasing red blood cell mass is unethical and poses serious health risks, yet it can do what?

Answer 39

improve aerobic exercise performance and may enhance tolerance to certain environmental conditions.

Question 40

Individual Factors Influencing Adaptations to Aerobic Endurance Training

Answer 40

Genetic Potential Age and Sex Overtraining

Question 41

Genetic Potential | The upper limit of an individual’s genetic potential dictates what?

Answer 41

the absolute magnitude of the training adaptation.

Question 42

Age and Sex | Maximal aerobic power decreases

Answer 42

with age in adults.

Question 43

Age and Sex | Aerobic power values of women range from what range of the values of men.

Answer 43

73% to 85% of the values of men.

Question 44

The general physiological response to training is similar

Answer 44

in men and women.

Question 45

Overtraining in aerobic exs

Answer 45

Cardiovascular Responses Biochemical Responses Endocrine Responses

Question 46

Overtraining in aerobic exs Cardiovascular Responses Greater volumes of training affect what ?

Answer 46

heart rate

Question 47

Overtraining in aerobic exs Biochemical Responses High training volume results in what?

Answer 47

increased levels of creatine kinase, indicating muscle damage

Question 48

Overtraining in aerobic exs Biochemical Responses Muscle glycogen decreases

Answer 48

with prolonged periods of overtraining.

Question 49

Overtraining in aerobic exs Endocrine Responses Overtraining may result in a

Answer 49

decreased testosterone-to-cortisol ratio, decreased secretion of GH, and changes in catecholamine levels.

Question 50

What Are the Markers of Aerobic Overtraining?

Answer 50

``` Decreased performance Decreased percentage of body fat Decreased maximal oxygen uptake Altered blood pressure Increased muscle soreness Decreased muscle glycogen Altered resting heart rate ``` Increased submaximal exercise heart rate Decreased lactate Increased creatine kinase Altered cortisol concentration Decreased total testosterone concentration Decreased ratio of total testosterone to cortisol Decreased ratio of free testosterone to cortisol Decreased ratio of total testosterone to sex hormone–binding globulin Decreased sympathetic tone (decreased nocturnal and resting catecholamines) Increased sympathetic stress response

Question 51

AEROBIC TRAINING | Overtraining can lead to dramatic performance

Answer 51

decreases in athletes of all training levels and is caused by mistakesin the design of the training program.

Question 52

Detraining

Answer 52

If inactivity, rather than proper recovery, follows exercise, an athlete loses training adaptations.

Question 53

Testing can be used to assess what?

Answer 53

athletic talent, identify physical abilities and areas in need of improvement, set goals, and evaluate progress.

Question 54

Test:

Answer 54

A procedure for assessing ability in a particular endeavor.

Question 55

Field test:

Answer 55

A test used to assess ability that is performed away from the laboratory and does not require extensive training or expensive equipment.

Question 56

Measurement:

Answer 56

The process of collecting test data.

Question 57

Evaluation:

Answer 57

The process of analyzing test results for the purpose of making decisions.

Question 58

Pre-test:

Answer 58

A test administered before the beginning of training to determine the athlete’s initial basic ability levels.

Question 59

Mid-test:

Answer 59

A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit.

Question 60

Formative evaluation:

Answer 60

Periodic reevaluation based on mid-tests administered during the training, usually at regular intervals.

Question 61

Post-test:

Answer 61

A test administered after the training period to determine the success of the training program in achieving the training objectives.

Question 62

Evaluation of Test Quality | Validity Defined

Answer 62

The degree to which a test or test item measures what it is supposed to measure

Question 63

What is the most important characteristic of testing?

Answer 63

Evaluation of Test Quality | Validity

Question 64

Evaluation of Test Quality Validity What are the types of validity?

Answer 64

construct validity, face validity, content validity, & criterion-referenced validity

Question 65

construct validity:

Answer 65

The ability of a test to represent the underlying construct (the theory developed to organize and explain some aspects of existing knowledge and observations).

Question 66

face validity:

Answer 66

The appearance to the athlete and other casual observers that the test measures what it is purported to measure.

Question 67

content validity:

Answer 67

The assessment by experts that the testing covers all relevant subtopics or component abilities in appropriate proportions.

Question 68

criterion-referenced validity:

Answer 68

The extent to which test scores are associated with some other measure of the same ability.

Question 69

Evaluation of Test Quality | Reliability:

Answer 69

A measure of the degree of consistency or repeatability of a test

Question 70

Evaluation of Test Quality Reliability Measurement error can arise from the following/ what?

Answer 70

Intrasubject (within subjects) variability Lack of interrater (between raters) reliability or agreement Intrarater (within raters) variability Failure of the test itself to provide consistent results

Question 71

Intrasubject variability:

Answer 71

The lack of consistent performance by the person tested.

Question 72

Interrater reliability:

Answer 72

The degree to which different raters agree; also referred to as objectivity or interrater agreement.

Question 73

Intrarater variability:

Answer 73

The lack of consistent scores by a given tester.

Question 74

Test Selection | Metabolic Energy System Specificity

Answer 74

Consider the energy demands (phosphagen, glycolytic, and oxidative) of the sport when choosing or designing tests.

Question 75

Test Selection | Biomechanical Movement Pattern Specificity

Answer 75

The more similar the test is to an important movement in the sport, the better.

Question 76

For a test to be valid, it must emulate

Answer 76

the energy requirements and important movements of the sport for which abilityis being tested.

Question 77

Test Selection | Experience and Training Status

Answer 77

Consider the athlete’s ability to perform the technique. | Consider the athlete’s level of strength and endurance training.

Question 78

Test Selection Age and Sex Both may affect athletes’.

Answer 78

experience, interest, and ability

Question 79

Test Selection Environmental Factors High temperature and high humidity can

Answer 79

impair performance, pose health risks, and lower the validity of aerobic endurance tests.

Question 80

Test Selection Environmental Factors Temperature fluctuations can

Answer 80

reduce ability to compare test results over time.

Question 81

Test Selection Environmental Factors Altitude can

Answer 81

impair performance on aerobic endurance tests, although not on tests of strength and power.

Question 82

Athletes’ experience, training status, age, and sex can

Answer 82

affect test performance, so these factors should be considered in test selection.

Question 83

Environmental factors such as temperature, humidity, and altitude can also

Answer 83

influence test performance, so testers should try to standardize environmental conditions as much as possible.

Question 84

Test Administration | What are the 3 Health and Safety Considerations

Answer 84

1) Be aware of testing conditions that can threaten the health of athletes (e.g., high heat and humidity). 2) Be observant of signs and symptoms of health problems that warrant exclusion from testing. 3. ) Be observant of the health status of athletes before, during, and after maximal exertions.

Question 85

Test Administration Selection and Training of Testers

Answer 85

Provide testers with practice and training. Ensure consistency among testers.

Question 86

Test Administration Recording Forms

Answer 86

Prepare scoring forms ahead of time to increase efficiency and reduce recording errors.

Question 87

Test Administration Test Format Consider whether athletes will be tested

Answer 87

all at once or in groups. The same tester should administer a given test to all athletes if possible. Each tester should administer one test at a time.

Question 88

Test Administration Testing Batteries and Multiple Testing Trials

Answer 88

Duplicate test setups can be used for large groups. Allow 2 to 3 minutes of rest between attempts that are not close to the athlete’s maximum, 3 to 5 minutes between attempts that are close to the maximum, and at least 5 minutes between test batteries.

Question 89

Test Administration Testing Batteries and Multiple Testing Trials Duration

Answer 89

Allow 2 to 3 minutes of rest between attempts that are not close to the athlete’s maximum, 3 to 5 minutes between attempts that are close to the maximum, and at least 5 minutes between test batteries.

Question 90

When multiple trials of a test or a battery of tests are performed, allow

Answer 90

complete recovery between trials.

Question 91

Test Admin Sequence of Tests

Answer 91

``` Nonfatiguing tests Agility tests Maximum power and strength tests Sprint tests Local muscular endurance tests Fatiguing anaerobic capacity tests Aerobic capacity tests ```

Question 92

Test Administration Preparing Athletes for Testing Procedure

Answer 92

Announce the date, time, and purpose of a test battery in advance. Host a pre-test practice session. Provide clear and simple instructions. Demonstrate proper test performance. Organize a pre-test warm-up. Tell athletes their test scores after each trial. Administer a supervised cool-down period.

Question 93

Test Administration Testing Conditions To maximize the reliability of tests, conditions should be Warm-up for the tests should be standardized.

Answer 93

as similar as possible for all athletes tested and from test to retest of the same athlete.

Question 94

Test Administration Testing Conditions Temperature and humidity, surface, and type of equipment should be

Answer 94

consistent.

Question 95

Test Administration Testing Conditions Athletes should not be tested when

Answer 95

fatigued, or when glycogen depleted or overly full from a meal. They should arrive for testing normally hydrated.

Question 96

Test Administration Measuring Parameters of Athletic Performance

Answer 96

``` Maximum Muscular Strength & Power (Low-Speed & High-Speed Strength) Local Muscular Endurance Aerobic & Anaerobic Capacity Speed & Agility Anthropometry & Body Composition ```

Question 97

Measuring Parameters of Athletic Performance Maximum Muscular Strength (Low-Speed Strength) Related to the force a

Answer 97

muscle or muscle group can exert in one maximal effort 1RM bench press, 1 RM back squat

Question 98

Measuring Parameters of Athletic Performance Anaerobic or Maximum Muscular Power (High-Speed Strength) Related to the ability of

Answer 98

muscle tissue to exert high force while contracting at a high speed (also called maximal anaerobic muscular power or anaerobic power) 1RM power clean, standing long jump, vertical jump, Margaria-Kalamen test

Question 99

Most maximal muscular strength tests use

Answer 99

relatively slow movement speeds and therefore reflect low-speed strength.

Question 100

Conversely, assessment of high-speed muscular strength can involve

Answer 100

measuring the 1RM of explosive resistance training exercises, the height of a vertical jump, or the time to sprint up a staircase.

Question 101

Measuring Parameters of Athletic Performance Local Muscular Endurance

Answer 101

Ability of certain muscles or muscle groups to per-form repeated contractions against a submaximal resistance Partial curl-up, push-up, YMCA bench press test

Question 102

Measuring Parameters of Athletic Performance Anaerobic Capacity Maximal rate of energy production by

Answer 102

the combined phosphagen and lactic acid energy systems for moderate-duration activities 300-yard (274 m) shuttle run

Question 103

Measuring Parameters of Athletic Performance Aerobic Capacity Maximum rate at which an athlete can produce

Answer 103

energy through oxidation of energy resources (carbohydrates, fats, and proteins) 1.5-mile (2.4 km) run, 12-minute run

Question 104

Measuring Parameters of Athletic Performance Aerobic Capacity Usually expressed as a

Answer 104

volume of oxygen consumed per kilogram of body weight per minute (i.e., ml · kg–1 · min–1); also called aerobic power

Question 105

Measuring Parameters of Athletic Performance Speed Movement distance per

Answer 105

unit time, typically quantified as the time taken to cover a fixed distance 40-yard (37 m) sprint

Question 106

Measuring Parameters of Athletic Performance Agility Ability to

Answer 106

stop, start, and change the direction ofthe body or body parts rapidly and in a controlled manner T-test, hexagon test, pro agility test

Question 107

Measuring Parameters of Athletic Performance Flexibility Range of motion about

Answer 107

a body joint Sit-and-reach test

Question 108

Measuring Parameters of Athletic Performance Anthropometry The science of measurement applied to

Answer 108

the human body

Question 109

Measuring Parameters of Athletic Performance Anthropometry Generally includes measurements of

Answer 109

height, weight, and selected body girths Girth measurements

Question 110

Measuring Parameters of Athletic Performance Body Composition Relative proportions by

Answer 110

weight of fat and lean tissue Skinfold measurements

Question 111

Statistical Evaluation of Test Data | Descriptive Statistics

Answer 111

Central Tendency

Question 112

Statistical Evaluation of Test Data Descriptive Statistics Central Tendency mean:

Answer 112

The average of the scores.

Question 113

Statistical Evaluation of Test Data Descriptive Statistics Central Tendency median:

Answer 113

The middlemost score when a set of scores is arranged in order of magnitude.

Question 114

Statistical Evaluation of Test Data Descriptive Statistics Central Tendency mode:

Answer 114

The score that occurs with the greatest frequency.

Question 115

Statistical Evaluation of Test Data | What are the types of Statistics?

Answer 115

Descriptive Statistics | Inferential Statistics

Question 116

Statistical Evaluation of Test Data | Descriptive Statistics

Answer 116

Variability | Percentile Rank

Question 117

Statistical Evaluation of Test Data Descriptive Statistics Variability

Answer 117

Range | Standard Deviation

Question 118

Statistical Evaluation of Test Data Descriptive Statistics Percentile Rank is defined as

Answer 118

The percentage of test takers scoring below an individual

Question 119

Statistical Evaluation of Test Data Descriptive Statistics Variability Range is what?

Answer 119

The interval from the lowest to the highest score.

Question 120

Statistical Evaluation of Test Data Descriptive Statistics Variability Standard Deviation

Answer 120

A measure of the variability of a set of scores about the mean.

Question 121

Statistical Evaluation of Test Data Inferential Statistics Allows one to what?

Answer 121

draw general conclusions about a population from information collected in a population sample.

Question 122

Statistical Evaluation of Test Data Inferential Statistics Population sample must be what?

Answer 122

representative.

Question 123

Normal bell curve is what kind of distribution and its SD ?

Answer 123

“Normally distributed” scores form the bell-shaped curve shown in this figure. Standard deviation is most useful when scores are normally distributed.

Question 124

Statistical Evaluation of Test Data Developing an Athletic Profile Procedure Select tests that will measure the

Answer 124

specific parameters most closely related to the characteristics of the sport or sports in question.

Question 125

Statistical Evaluation of Test Data Developing an Athletic Profile Procedure Choose valid and reliable tests to

Answer 125

measure these parameters, and arrange the testing battery in an appropriate order with sufficient rest between tests to promote test reliability.

Question 126

Statistical Evaluation of Test Data Developing an Athletic Profile Procedure Administer the test battery to

Answer 126

as many athletes as possible.

Question 127

Statistical Evaluation of Test Data Developing an Athletic Profile Procedure Calculate percentile ranks to

Answer 127

present a visual profile.

Question 128

Statistical Evaluation of Test Data Developing an Athletic Profile Procedure Evaluate the athlete based on percentile rank within

Answer 128

the group and against the individual’s best performances over previous years, if possible.

Question 129

Warm-Up Warming up can have the following positive impacts on performance:

Answer 129

Faster muscle contraction and relaxation of both agonist and antagonist muscles Improvements in the rate of force development and reaction time Improvements in muscle strength and power Lowered viscous resistance in muscles Improved oxygen delivery due to the Bohr effect whereby higher temperatures facilitate oxygen release from hemoglobin and myoglobin Increased blood flow to active muscles Enhanced metabolic reactions

Question 130

Stretching During Warm-Up | Research suggests dynamic stretching is

Answer 130

the preferred option for stretching during warm-up.

Question 131

Stretching During Warm-Up Consider the

Answer 131

range of motion and stretch-shortening cycle requirements of the sport when designing a warm-up.

Question 132

Components of a Warm-Up A general warm-up period may consist of

Answer 132

5 to 10 minutes of slow activity such as jogging or skipping.

Question 133

Components of a Warm-Up A specific warm-up period incorporates

Answer 133

movements similar to the movements of the athlete’s sport. It involves 8 to 12 minutes of dynamic stretching focusing on movements that work through the range of motion required for the sport.

Question 134

Components of a Cool-Down | A proper cool-down is important after

Answer 134

intense training and competition as the athlete place great demands on the musculoskeletal, nervous, immune, and metabolic systems.

Question 135

Components of a Cool-Down When implemented correctly a cool-down will reduce

Answer 135

muscle soreness decrements in power, mobility, speed, and agility.

Question 136

There are many different modalities used to cool-down with no

Answer 136

definitive evidence that one is more effective than the other.

Question 137

Flexibility is a

Answer 137

measure of range of motion (ROM) and has static and dynamic components.

Question 138

Static flexibility is the

Answer 138

range of possible movement about a joint and its surrounding muscles during a passive movement.

Question 139

Dynamic flexibility refers to the

Answer 139

available ROM during active movements and therefore requires voluntary muscular actions.

Question 140

Flexibility and Performance Optimal levels of flexibility exist for

Answer 140

each activity.

Question 141

Flexibility and Performance Injury risk may increase

Answer 141

outside this range.

Question 142

Factors Affecting Flexibility Are:

Answer 142

Joint Structure Structure determines Age and Sex Connective Tissue Resistance Training With Limited Range of Motion Muscle Bulk Activity Level

Question 143

Factors Affecting Flexibility Age and Sex Older people tend to be less

Answer 143

flexible than younger people; females tend to be more flexible than males.

Question 144

Factors Affecting Flexibility Connective Tissue Elasticity and plasticity of

Answer 144

connective tissues affect ROM.

Question 145

Factors Affecting Flexibility Resistance Training With Limited Range of Motion Exercise through a full ROM and develop both

Answer 145

agonist and antagonist muscles to prevent loss of ROM.

Question 146

Factors Affecting Flexibility Muscle Bulk Large muscles may

Answer 146

impede joint movement.

Question 147

Factors Affecting Flexibility Activity Level An active person tends to be more

Answer 147

flexible than an inactive one, but activity alone will not improve flexibility.

Question 148

Factors Affecting Flexibility Joint Structure

Answer 148

Structure determines the joint’s range of motion.

Question 149

Flexibility Frequency, Duration, and Intensity of Stretching Acute effects of stretching on ROM are

Answer 149

transient.

Question 150

Flexibility Frequency, Duration, and Intensity of Stretching For longer-lasting effects, a stretching program is

Answer 150

required.

Question 151

Flexibility When Should an Athlete Stretch?

Answer 151

Following practice and competition

Question 152

Flexibility When Should an Athlete Stretch? Postpractice stretching facilitates

Answer 152

ROM improvements because of increased muscle temperature.

Question 153

Flexibility When Should an Athlete Stretch? Stretching should be performed within

Answer 153

5 to 10 minutes after practice.

Question 154

Flexibility When Should an Athlete Stretch? Postpractice stretching may also

Answer 154

decrease muscle soreness although the evidence on this is ambiguous.

Question 155

Flexibility When Should an Athlete Stretch? As a separate session If increased levels of flexibility are required,

Answer 155

additional stretching sessions may be needed.

Question 156

Flexibility When Should an Athlete Stretch? As a separate session In this case, stretching should be preceded by

Answer 156

a thorough warm-up to allow for the increase in muscle temperature necessary for effective stretching.

Question 157

Flexibility When Should an Athlete Stretch? As a separate session This type of session can be

Answer 157

especially useful as a recovery session on the day after a competition.

Question 158

Flexibility Proprioceptors and Stretching Stretch reflex A stretch reflex occurs when ? Should this be avoided?

Answer 158

muscle spindles are stimulated during a rapid stretching movement. This should be avoided when stretching, as it will limit motion.

Question 159

Flexibility Proprioceptors and Stretching Autogenic inhibition and reciprocal inhibition Autogenic inhibition is accomplished via

Answer 159

active contraction before a passive stretch of the same muscle.

Question 160

Flexibility Proprioceptors and Stretching Autogenic inhibition and reciprocal inhibition Both result from stimulation of Golgi tendon organs, which cause

Answer 160

reflexive muscle relaxation.

Question 161

Flexibility Proprioceptors and Stretching Autogenic inhibition and reciprocal inhibition Reciprocal inhibition is accomplished by

Answer 161

contracting the muscle opposing the muscle that is being passively stretched.

Question 162

Types of Stretching are ?

Answer 162

Static Stretch Ballistic Stretch Dynamic Stretch

Question 163

Static Stretch

Answer 163

A static stretch is slow and constant, with the end position held for 30 seconds.

Question 164

Ballistic Stretch

Answer 164

A ballistic stretch typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held.

Question 165

Dynamic Stretch

Answer 165

A dynamic stretch is a type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity.

Question 166

Guidelines for Static Stretching:

Answer 166

Get into a position that facilitates relaxation. Move to the point in the ROM where you experience a sensation of mild discomfort. If performing partner-assisted PNF stretching, communicate clearly with your partner. Hold stretches for 30 seconds. Repeat unilateral stretches on both sides

Question 167

Types of Stretching Precautions for Dynamic Stretching

Answer 167

Move progressively through the ROM. Move deliberately but without bouncing (movement must be controlled at all times). Do not forsake good technique for additional ROM.

Question 168

Types of Stretching Proprioceptive Neuromuscular Facilitation (PNF) Stretch Hold-Relax is done how?

Answer 168

Passive prestretch (10 seconds), isometric hold (6 seconds), passive stretch (30 seconds)

Question 169

Types of Stretching Proprioceptive Neuromuscular Facilitation (PNF) Stretch Contract-Relax is done how?

Answer 169

Passive prestretch (10 seconds), concentric muscle action through full ROM, passive stretch (30 seconds)

Question 170

Types of Stretching Proprioceptive Neuromuscular Facilitation (PNF) Stretch Hold-Relax With Agonist Contraction

Answer 170

During third phase (passive stretch), concentric action of the agonist used to increase the stretch force

Question 171

The hold-relax with agonist contraction is the

Answer 171

most effective PNF stretching technique due to facilitation via both reciprocal and autogenic inhibition.

Question 172

Common PNF Stretches With a Partner

Answer 172

``` Calf and ankle Chest Groin Hamstrings and hip extensors Quadriceps and hip flexors Shoulder ```

Question 173

Sources of Resistance to Muscle Contraction Gravity Applications to Resistance Training When the weight is horizontally closer to the joint, it exerts

Answer 173

less resistive torque.

Question 174

Sources of Resistance to Muscle Contraction Gravity When the weight is horizontally farther from a joint, it exerts

Answer 174

more resistive torque.

Question 175

Sources of Resistance to Muscle Contraction Gravity Weight-Stack Machines Gravity is the source of resistance, but machines provide

Answer 175

increased control over the direction and pattern of resistance.

Question 176

In cam-based weight-stack machines, the moment arm (M) of the weight stack (horizontal distance from the chain to the cam pivot point) varies

Answer 176

during the exercise movement.

Question 177

When the cam is rotated in the direction shown from position 1 to position 2, the moment arm of

Answer 177

the weights, and thus the resistive torque, increases.

Question 178

Sources of Resistance to Muscle Contraction Inertia

Answer 178

When a weight is held in a static position or whenit is moved at a constant velocity, it exerts constant resistance only in the downward direction. However, upward or lateral acceleration of the weight requires additional force.

Question 179

Sources of Resistance to Muscle Contraction Friction

Answer 179

Friction is the resistive force encountered when one attempts to move an object while it is pressed against another object.

Question 180

Sources of Resistance to Muscle Contraction

Answer 180

Fluid Resistance Elasticity

Question 181

Sources of Resistance to Muscle Contraction | Fluid Resistance

Answer 181

Fluid resistance is the resistive force encountered by an object moving through a fluid (liquid or gas), or by a fluid moving past or around an object or through an orifice.

Question 182

Sources of Resistance to Muscle Contraction Elasticity

Answer 182

The more an elastic component is stretched, the greater the resistance.

Question 183

Exercise Technique Fundamentals Handgrips In the pronated grip, the palms

Answer 183

are down and the knuckles are up; also called the overhand grip.

Question 184

Exercise Technique Fundamentals Handgrips In the supinated grip, the palms are

Answer 184

up and the knuckles are down; also known as the underhand grip.

Question 185

Exercise Technique Fundamentals Handgrips In the neutral grip, the knuckles point

Answer 185

In the neutral grip, the knuckles point laterally—as in a handshake.

Question 186

Exercise Technique Fundamentals Handgrips The alternated grip uses

Answer 186

one hand in a pronated grip and the other in a supinated grip.

Question 187

Exercise Technique Fundamentals Handgrips The hook grip is similar

Answer 187

to the pronated grip except that the thumb is positioned under the index and middle fingers.

Question 188

Exercise Technique Fundamentals Handgrips The thumb is

Answer 188

wrapped around the bar in all of the grips shown; this positioning is called a closed grip.

Question 189

Exercise Technique Fundamentals Handgrips When the thumb does not wrap around the bar,

Answer 189

the grip is called an open or false grip.

Question 190

Exercise Technique Fundamentals Stable Body and Limb Positioning A stable position enables the athlete to

Answer 190

maintain proper body alignment during an exercise, which in turn places an appropriate stress on muscles and joints.

Question 191

Exercise Technique Fundamentals Stable Body and Limb Positioning Both free-weight and machine exercises require

Answer 191

a stable position.

Question 192

Exercise Technique Fundamentals Stable Body and Limb Positioning The five-point body contact position provides

Answer 192

stability for seated or supine exercises.

Question 193

Exercise Technique Fundamentals Stable Body and Limb Positioning (cont’d) Following is the five-point body contact position:

Answer 193

Head is placed firmly on the bench or back pad. Shoulders and upper back are placed firmly and evenly on the bench or back pad. Buttocks are placed evenly on the bench or seat. Right foot is flat on the floor. Left foot is flat on the floor.

Question 194

Exercises performed while standing typically require

Answer 194

that the feet be positioned slightly wider than hip-width with the heels and balls of the feet in contact with the floor. Seated or supine exercises performed on a bench usually require a five-point body contact position.

Question 195

Before performing machine exercises,

Answer 195

adjust seat and pads to position the body joint primarily involved in the exercise in alignment with the machine’s axis of rotation.

Question 196

Exercise Technique Fundamentals Range of Motion and Speed A full range of motion maximizes

Answer 196

the value of an exercise and improves flexibility.

Question 197

Exercise Technique Fundamentals Range of Motion and Speed Slow, controlled movements make it

Answer 197

easier to achieve a complete ROM, though quick movements are appropriate for power exercises

Question 198

Exercise Technique Fundamentals Breathing Considerations The sticking point is the

Answer 198

most strenuous movement of a repetition, and it occurs soon after the transition from the eccentric phase to the concentric phase.

Question 199

Exercise Technique Fundamentals Breathing Considerations Instruct athletes to exhale through

Answer 199

the sticking point and to inhale during the less stressful phase of the repetition.

Question 200

Exercise Technique Fundamentals Breathing Considerations Valsalva maneuver

Answer 200

For experienced and well-resistance-trained athletes performing structural exercises Will assist in maintaining proper vertebral alignment and support Involves expiring against a closed glottis, which, when combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fluid in the lower torso and air in the upper torso Helps to establish the “flat-back” and erect upper torso position in many exercises

Question 201

For most exercises, exhale through the

Answer 201

sticking point of the concentric phase and inhale during the eccentric phase.

Question 202

Experienced and well-trained athletes may want to use

Answer 202

the Valsalva maneuver when performing structural exercises to assist in maintaining proper vertebral alignment and support.

Question 203

Exercise Technique Fundamentals Weight Belts Typically an athlete should wear a weight belt when

Answer 203

performing exercises that place stress on the lower back and during sets that involve near-maximal or maximal loads.

Question 204

Exercise Technique Fundamentals Weight Belts A weight belt is not needed for exercises that do not stress the

Answer 204

lower back or for those that do stress the lower back but involve light loads.

Question 205

Exercise Technique Fundamentals Lifting a Bar off the Floor The position of the feet and back shown in figure 14.3 enables the

Answer 205

leg muscles to make a major contribution as the bar is lifted off the floor.

Question 206

Exercise Technique Fundamentals Lifting a Bar off the Floor Keeping the bar

Answer 206

close to the body and the back flat during the upward pull helps avoid excessive strain on the lower back.

Question 207

Spotting Free Weight Exercises Types of Exercises Performed and Equipment Involved With the exception of power exercises, free weight exercises performed with a bar moving

Answer 207

over the head, positioned on the back, racked on the front of the shoulders, or passing over the face typically require one or more spotters.

Question 208

Spotting Free Weight Exercises Types of Exercises Performed and Equipment Involved Spotting Overhead Exercises and Those With the Bar on the Back or Front Shoulders Ideally, to promote the safety of the lifter, the spotters, and others nearby, overhead exercises and those involving the bar on the

Answer 208

back or front shoulders should be performed inside a power rack with the crossbars in place at an appropriate height.

Question 209

Spotting Free Weight Exercises Types of Exercises Performed and Equipment Involved Spotting Overhead Exercises and Those With the Bar on the Back or Front Shoulders Out-of-the-rack exercises (e.g., forward step lunge orstep-up) with heavy weights can result

Answer 209

in serious injury.

Question 210

Spotting Free Weight Exercises Types of Exercises Performed and Equipment Involved Spotting Overhead Exercises and Those With the Bar on the Back or Front Shoulders These exercises should be executed only by

Answer 210

well-trained and skilled athletes and spotted by experienced professionals.

Question 211

Spotting Free Weight Exercises Types of Exercises Performed and Equipment Involved Spotting Over-the-Face Exercises When spotting over-the-face barbell exercises, it is important for the spotter to

Answer 211

grasp the bar with an alternated grip, usually narrower than the athlete’s grip.

Question 212

Spotting Free Weight Exercises Types of Exercises Performed and Equipment Involved Spotting Over-the-Face Exercises Because of the bar’s curved trajectory in some exercises (e.g., lying triceps extension, barbell pullover), the spotter will use an

Answer 212

alternated grip to pick up the bar and return it to the floor but a supinated grip to spot the bar.

Question 213

Spotting Free Weight Exercises Types of Exercises Performed and Equipment Involved Do Not Spot

Answer 213

Power Exercises

Question 214

Spotting Free Weight Exercises Number of Spotters Determined by

Answer 214

load and experience and ability of athlete and spottersload and experience and ability of athlete and spotters

Question 215

Spotting Free Weight Exercises Communication Between Athlete and Spotter

Answer 215

Use of a Liftoff | Amount and Timing of Spotting Assistance

Question 216

Joint Biomechanics: Concerns in Resistance Training Back Back Injury

Answer 216

The lower back is particularly vulnerable. | Resistance training exercises should generally be performed with the lower back in a moderately arched position.

Question 217

Joint Biomechanics: Concerns in Resistance Training Back Intra-Abdominal Pressure and Lifting Belts

Answer 217

The “fluid ball” aids in supporting the vertebral column during resistance training. Weightlifting belts are probably effective in improving safety. Follow conservative recommendations.

Question 218

The “fluid ball” resulting from

Answer 218

contraction of the deep abdominal muscles and the diaphragm.

Question 219

Valsalva Maneuver:

Answer 219

The glottis is closed, thus keeping air from escaping the lungs, and the muscles of the abdomen and rib cage contract, creating rigid compartments of liquid in the lower torso and air in the upper torso.

Question 220

Joint Biomechanics:Concerns in Resistance Training Shoulders

Answer 220

The shoulder is prone to injury during weight training because of its structure and the forces to which it is subjected. Warm up with relatively light weights. Follow a program that exercises the shoulders in a balanced way. Exercise at a controlled speed.

Question 221

Joint Biomechanics:Concerns in Resistance Training Knees

Answer 221

The knee is prone to injury because of its location between two long levers. Minimize the use of wraps.

Question 222

Joint Biomechanics:Concerns in Resistance Training How Can Athletes Reduce the Risk of Resistance Training Injuries?

Answer 222

Perform one or more warm-up sets with relatively light weights, particularly for exercises that involve extensive use of the shoulder or knee. Perform basic exercises through a full ROM. Use relatively light weights when introducing new exercises or resuming training after a layoff of two or more weeks. Do not ignore pain in or around the joints. Never attempt lifting maximal loads without proper preparation, which includes technique instruction in the exercise movement and practice with lighter weights. Performing several variations of an exercise results in more complete muscle development and joint stability. Take care when incorporating plyometric drills into a training program.

Question 223

stretch-shortening cycle (SSC):

Answer 223

Eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened or stretch loaded and immediately shortened in a reactive or elasticmanner; springlike preparatory counter-movement of many functional tasks.

Question 224

Plyometric Mechanics and Physiology Mechanical Model of Plyometric Exercise Elastic energy in tendons and muscles is

Answer 224

increased with a rapid stretch (as in an eccentric muscle action) and then briefly stored.

Question 225

Plyometric Mechanics and Physiology Mechanical Model of Plyometric Exercise If a concentric muscle action follows immediately, the stored energy is

Answer 225

released, contributing to the total force production.

Question 226

Mechanical model of skeletal muscle function. The series elastic component (SEC), when stretched, stores elastic energy that increases the force produced. The contractile component (CC) (i.e., actin, myosin, and cross-bridges) is the primary source of muscle action during concentric muscle action.

Answer 226

The parallel elastic component (PEC) (i.e., epimysium, perimysium, endomysium, and sarcolemma) exerts a passive force with unstimulated muscle stretch. Reprinted, by permission, from Albert, 1995 (1).

Question 227

Plyometric Mechanics and Physiology Neurophysiological Model of Plyometric Exercise Stretch reflex is the body’s involuntary response to an external stimulus that stretches the muscles.

Answer 227

This model involves potentiation (change in the force–velocity characteristics of the muscle’s contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex.

Question 228

Plyometric Mechanics and Physiology Neurophysiological Model of Plyometric Exercise Stretch reflex is the

Answer 228

body’s involuntary response to an external stimulus that stretches the muscles.

Question 229

Plyometric Mechanics and Physiology Stretch-Shortening Cycle The stretch-shortening cycle (SSC) employs both

Answer 229

the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time.

Question 230

Plyometric Mechanics and Physiology Stretch-Shortening Cycle There are three phases:

Answer 230

eccentric, amortization,and concentric.

Question 231

Plyometric Mechanics and Physiology Stretch-Shortening Cycle A fast rate of musculotendinous stretch is vital

Answer 231

to muscle recruitment and activity resulting from the SSC.

Question 232

Plyometric Mechanics and Physiology Stretch-Shortening Cycle Eccentric Stage One Action

Answer 232

Stretch of agonist muscle

Question 233

Plyometric Mechanics and Physiology Stretch-Shortening Cycle Amorization Stage 2 Action

Answer 233

Pause between phases 1 and 3

Question 234

Plyometric Mechanics and Physiology Stretch-Shortening Cycle Concentric Stage 3 Action

Answer 234

Shortening of agonist muscle fibers

Question 235

Plyometric Mechanics and Physiology Stretch-Shortening Cycle Eccentric Stage One Physiological Event

Answer 235

Elastic energy is stored in the series elastic region. Muscle Spindles are stimulated.

Question 236

Plyometric Mechanics and Physiology Stretch-Shortening Cycle Amorization Stage 2 Physiological Event

Answer 236

Type Ia afferent nerves synapse with alpha motor neurons. Alpha motor neurons transmit signals to agonist muscle group.

Question 237

Plyometric Mechanics and Physiology Stretch-Shortening Cycle Concentric Stage 3 Physiological Event

Answer 237

Elastic energy is released from the series elastic region. Alpha motor neurons stimulate agonist muscle group.

Question 238

The stretch-shortening cycle combines

Answer 238

mechanical and neurophysiological mechanisms and is the basis of plyometric exercise.

Question 239

A rapid eccentric muscle action stimulates the

Answer 239

stretch reflex and storage of elastic energy, which increase the force produced during the subsequent concentric action.

Question 240

Plyometric Program Design Mode Lower Body Plyometrics

Answer 240

These are appropriate for virtually any athlete and any sport. Direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movement in a short amount of time. There are a wide variety of lower body drills with various intensity levels and directional movements.

Question 241

Plyometric Program Design Mode Upper Body Plyometrics Drills include

Answer 241

medicine ball throws, catches, and several types of push-ups.

Question 242

Plyometric Program Design Mode Trunk Plyometrics

Answer 242

Exercises for the trunk may be performed “plyometrically” provided that movement modifications are made. Specifically, the exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex.

Question 243

Plyometric Program Design | Intensity

Answer 243

Plyometric intensity refers to the amount of stress placed on muscles, connective tissues, and joints. It is controlled primarily by the type of plyometric drill. Generally, as intensity increases, volume should decrease.

Question 244

Plyometric Program Design Frequency Forty-eight to 72 hours between

Answer 244

plyometric sessions is a typical recovery time guideline for prescribing plyometrics. Using these typical recovery times, athletes commonly perform two to four plyometric sessions per week.

Question 245

Plyometric Program Design Recovery Recovery for depth jumps may consist of

Answer 245

5 to 10 seconds of rest between repetitions and 2 to 3 minutes between sets. The time between sets is determined by a proper work-to-rest ratio (i.e., 1:5 to 1:10) and is specific to the volume and type of drill being performed. Drills should not be thought of as cardiorespiratory conditioning exercises but as power training. Furthermore, drills for a given body area should not be performed two days in succession.

Question 246

Plyometric Program Design Volume For lower body drills

Answer 246

, plyometric volume is expressed as contacts per workout (or in distance for bounding drills). For upper body drills, plyometric volume is ex-pressed as the number of throws or catches per workout. Recommended lower body volumes vary for athletes with different levels of experience.

Question 247

Program Length | Currently, most programs range from

Answer 247

6 to 10 weeks; however, vertical jump height improves as quickly as four weeks after the start of a plyometric training program.

Question 248

Progression | Plyometrics is a form of resistance training and

Answer 248

thus must follow the principles of progressive overload (the systematic increase in training frequency, volume, and intensity in various combinations).

Question 249

Warm-Up | Plyometric exercise sessions must begin

Answer 249

with a general warm-up, stretching, and a specific warm-up. | The specific warm-up should consist of low-intensity, dynamic movements.

Question 250

Plyometrics Age Considerations | Adolescents

Answer 250

Consider both physical and emotional maturity. The primary goal is to develop neuromuscular control and anaerobic skills that will carry over into adult athletic participation. Gradually progress from simple to complex. The recovery time between workouts should be a minimum of two to three days.

Question 251

Plyometrics Age Considerations Masters

Answer 251

The plyometric program should include no more than five low- to moderate-intensity exercises. The volume should be lower, that is, should include fewer total foot contacts than a standard plyometric training program. The recovery time between plyometric workouts should be three to four days.

Question 252

Plyometrics Age Considerations | Prepubescent children should not

Answer 252

perform depth jumps and other high-intensity lower body drills. Adolescents usually can safely participate in plyometric training depending on their ability to follow directions.

Question 253

Masters athletes can do

Answer 253

plyometrics, as long as modifications are made for orthopedic conditions and joint degeneration.

Question 254

Plyometrics and OtherForms of Exercise Because aerobic exercise may have a

Answer 254

negative effect on power production, it is advisable to perform plyometric exercise before aerobic endurance training.

Question 255

Plyometrics and OtherForms of Exercise | Combine lower body resistance training

Answer 255

with upper body plyometrics, and upper body resistance training with lower body plyometrics. Performing heavy resistance training and plyometric exercises on the same day is generally not recommended. Some advanced athletes may benefit from complex training, which combines intense resistance training with plyometric exercises.

Question 256

``` Plyometrics Safety Considerations Pretraining Evaluation of the Athlete Technique Before adding any drill, the strength and conditioning professional must demonstrate ```

Answer 256

proper technique to the athlete. | Proper landing technique is essential to prevent injury and improve performance in lower body plyometrics.

Question 257

``` Plyometrics Safety Considerations Pretraining Evaluation of the Athlete Strength For lower body plyometrics, the ```

Answer 257

athlete’s 1RM squat should be at least 1.5 times his or her body weight. For upper body plyometrics, the bench press 1RM should be at least 1.0 times the body weight for larger athletes (those weighing over 220 pounds, or 100 kg) and at least 1.5 times the body weight for smaller athletes (those weighing less than 220 pounds). An alternative measure of prerequisite upper body strength is the ability to perform five clap push-ups in a row.

Question 258

Plyometrics Safety Considerations Pretraining Evaluation of the Athlete Speed

Answer 258

For lower body plyometrics, the athlete should be able to perform five repetitions of the squat with 60% body weight in 5 seconds or less. For upper body plyometrics, the athlete should be able to perform five repetitions of the bench press with 60% body weight in 5 seconds or less

Question 259

Plyometrics Safety Considerations Pretraining Evaluation of the Athlete Balance

Answer 259

Three balance tests: double leg/single leg standing  quarter squat  half squat. Each test position must be held for 30 seconds. Tests should be performed on the same surface used for drills. An athlete beginning plyometric training for the first time must stand on one leg for 30 seconds without falling. An athlete beginning an advanced plyometric program must maintain a single-leg half squat for 30 seconds without falling.

Question 260

Plyometrics Safety Considerations Pretraining Evaluation of the Athlete Physical Characteristics

Answer 260

Athletes who weigh more than 220 pounds (100 kg) may be at an increased risk for injury when performing plyometric exercises. - These athletes should not perform depth jumps from heights greater than 18 inches (46 cm).

Question 261

Plyometrics Safety Considerations Pretraining Evaluation of the Athlete Equipment and Facilities Landing Surface

Answer 261

To prevent injuries, the landing surface used for lower body plyometrics must possess adequate shock-absorbing properties (grass field, suspended floor, or rubber mat).

Question 262

``` Plyometrics Safety Considerations Pretraining Evaluation of the Athlete Equipment and Facilities Training Area ```

Answer 262

Most bounding and running drills require at least 30 m (33 yards) of straightaway, though some drills may require a straightaway of 100 m (109 yards). For most standing, box, and depth jumps, only a minimal surface area is needed, but the ceiling height must be 3 to 4 m (9.8-13.1 feet) in order to be adequate. Equipment Boxes should range in height from 6 to 42 inches - The recommended height for depth jumps ranges from 16 to 42 inches, with 30 to 32 inches being the norm.

Question 263

Plyometrics Safety Considerations Pretraining Evaluation of the Athlete What Are the Steps for Implementing a Plyometric Program?

Answer 263

``` Evaluate the athlete. Ensure that facilities and equipment are safe. Establish sport-specific goals. Determine program design variables. Teach the athlete proper technique. Properly progress the program. ```

Question 264

speed:

Answer 264

The skills and abilities needed to achieve high movement velocities.

Question 265

agility:

Answer 265

The skills and abilities needed to explosively change movement velocities or modes.

Question 266

Movement techniques involve

Answer 266

task-specific application of forces that are manifested in terms of acceleration, time or rate of application, and velocity.

Question 267

Strength and conditioning professionals should identify the target activity’s requisite

Answer 267

skills, abilities, and movement mechanics via task analysis and specifically address them in training.

Question 268

Movement Mechanics In order to execute movement techniques, athletes must skillfully

Answer 268

apply force—the product of mass and acceleration.

Question 269

Movement Mechanics Impulse

Answer 269

Impulse is the change in momentum resulting from a force, measured as the product of force and time.

Question 270

Movement Mechanics Impulse A basic objective of training is to move the

Answer 270

force-time curve up and to the left, generating greater impulse and momentum during the limited time for which force is applied.

Question 271

Movement Mechanics Power

Answer 271

Power is the rate of doing work, measured as the product of force and velocity.

Question 272

Movement Mechanics Power High power outputs are required to

Answer 272

rapidly accelerate, decelerate, or achieve high velocities.

Question 273

Force as a function of time, indicating

Answer 273

maximum strength, rate of force development (RFD), and force at 0.2 seconds for untrained (solid blue line), heavy resistance–trained (dashed purple line), and explosive-ballistic–trained (dotted black line) subjects. Impulse is the change in momentum resulting from a force, measured as the product of force and time (represented by the area under each curve), and is increased by improving RFD. When functional movements are performed, force is typically applied very briefly, that is, often for 0.1 to 0.2 seconds, whereas absolute maximum force development may require 0.6 to 0.8 seconds.

Question 274

Velocity as a function of force (dashed purple line) and resulting power production/ absorption (solid blue line)

Answer 274

in concentric and eccentric muscle actions. The greatest forces occur during explosive eccentric (lengthening) actions. Depending on the movement, maximum power (Pm) is usually produced at 30% to 50% of maximum force (Fm) and velocity (Vm).

Question 275

Athletes skillfully apply forces when

Answer 275

executing movement techniques.

Question 276

Because of time and velocity constraints, a technique can be characterized in terms of

Answer 276

task-specific impulse and power.

Question 277

The ability to achieve high movement velocities and accelerations involves high

Answer 277

RFD as well as force application across a range of power outputs and muscle actions.

Question 278

Movement Mechanics Practical Implications Functional vs. Simple Movements Speed in complex, functional movements involves

Answer 278

an interplay of neuromuscular, mechanical, and energetic factors.

Question 279

Movement Mechanics Practical Implications Functional vs. Simple Movements Speed in complex movements correlates poorly with

Answer 279

speed in unresisted, elementary actions.

Question 280

Movement Mechanics Practical Implications Functional vs. Simple Movements Many functional tasks begin with

Answer 280

preparatory countermovements and utilize the stretch-shortening cycle (SSC).

Question 281

Movement Mechanics Practical Implications Functional vs. Simple Movements Training activities aimed at improving SSC performance should fulfill two criteria:

Answer 281

1) They should involve skillful, muiltijoint movements that transmit forces through the kinetic chain and exploit elastic-reflexive mechanisms. 2) In order to manage fatigue and emphasize work quality and technique, they should be structured around brief work bouts or clusters separated by frequent rest pauses.

Question 282

Movement Mechanics Practical Implications Aerobic Endurance vs. Power Sports Explosive strength qualities also play an important role in

Answer 282

aerobic endurance activities, such as distance running.

Question 283

Movement Mechanics Practical Implications Aerobic Endurance vs. Power Sports Ground contact times at intermediate running speeds are longer than those at

Answer 283

top speeds but significantly shorter than required for maximal force development.

Question 284

Movement Mechanics Practical Implications Aerobic Endurance vs. Power Sports Power, impulse, and reactive ability are important determinants of

Answer 284

running performance over any distance.

Question 285

Stretch-shortening cycle actions are especially prevalent

Answer 285

in athletic tasks.

Question 286

The target activity’s movement mechanics have important implications in

Answer 286

training and should be addressed in the task analysis.

Question 287

Running speed is the interaction of

Answer 287

stride frequency and stride length.

Question 288

Stride frequency tends to vary among individuals and generally seems to be

Answer 288

more trainable than stride length.

Question 289

Stride length-frequency interaction as a function

Answer 289

of running velocity. m/s = meters per second

Question 290

Running Speed Sprinting Performance and Stride Analysis Linear sprinting involves a series of

Answer 290

subtasks—the start and acceleration and maximum velocity.

Question 291

Running Speed Sprinting Performance and Stride Analysis Linear sprinting involves a series of subtasks—the start and acceleration and maximum velocity. Though the movement mechanics of these subtasks are distinct, both are characterized by two phases:

Answer 291

Flight (recovery, ground preparation) | Support (braking, propulsion)

Question 292

Running Speed Sprinting Performance and Stride Analysis Following is a summary of the key muscular requirements in maximum-velocity sprinting:

Answer 292

As the recovery leg swings forward, eccentric knee flexor activity controls its forward momentum and helps prepare for efficient touchdown. During ground support, the high moment at the ankle joint indicates the importance of the plantar flexors. According to the available evidence, effort during the late support phase neither is essential to sprinting efficiency nor poses a high risk for injury.

Question 293

As the recovery leg swings forward,

Answer 293

eccentric knee flexor activity controls its forward momentum and helps prepare for efficient touchdown.

Question 294

During ground support, the high moment at

Answer 294

the ankle joint indicates the importance of the plantar flexors.

Question 295

According to the available evidence, effort during the late support phase neither is

Answer 295

essential to sprinting efficiency nor poses a high risk for injury.

Question 296

Running is a ballistic mode of locomotion with alternating phases of

Answer 296

flight (composed of recovery and ground preparation) and single-leg support (composed of eccentric braking and concentric propulsion).

Question 297

Running Speed | What are the Training Goals?

Answer 297

Minimize braking forces at ground contact by maximizing the backward velocity of the leg and foot at touchdown and by planting the foot directly beneath the center of gravity. Emphasize brief ground support times as a means of achieving rapid stride rate. Emphasize functional training of the hamstring muscle group with respect to its bi-articular structure and dual role (simultaneous concentric hip extension and eccentric knee flexion) during late recovery. Eccentric knee flexor strength is the most important aspect limiting recovery of the leg as it swings forward.

Question 298

Running speed is the interaction of stride

Answer 298

frequency and stride length.

Question 299

The goal of sprinting is to achieve

Answer 299

high stride frequency and optimal stride length, with explosive horizontal push-off and minimal vertical impulse.

Question 300

Agility is an expression of an athlete’s

Answer 300

coordinative abilities, which are the basis of acceleration, maximum-velocity, and multidirectional skills.

Question 301

Agility is often broadly defined as an athlete’s collective coordinative abilities:

Answer 301

adaptive ability balance combinatory ability rhythm: reactiveness: orientation: differentiation:

Question 302

adaptive ability:

Answer 302

Modification of action sequence upon observation or anticipation of novel or changing conditions and situations.

Question 303

balance:

Answer 303

Static and dynamic equilibrium.

Question 304

combinatory ability:

Answer 304

Coordination of body movements into a given action.

Question 305

differentiation:

Answer 305

Accurate, economical adjustment of body movements and mechanics.

Question 306

orientation:

Answer 306

Spatial and temporal control of body movements.

Question 307

reactiveness:

Answer 307

Quick, well-directed response to stimuli.

Question 308

rhythm:

Answer 308

Observation and implementation of dynamic motion pattern, timing, and variation.

Question 309

Agility is an expression of an athlete’s

Answer 309

coordinative abilities, which are the basis of acceleration, maximum-velocity, and multidirectional skills.

Question 310

Agility Skill Classification

Answer 310

General vs. Special Skills Closed vs. Open Skills Continuous vs. Discrete vs. Serial Skills

Question 311

Agility Change in Velocity

Answer 311

Initial speed and direction Decrease or increase in speed (or both) and redirection of movement Final speed and direction

Question 312

Agility Locomotion Mode

Answer 312

The specific locomotion mode(s) performed andthe movement technique(s) used to execute them discretely Forward, Backward, Diagonal, Lateral, or any combination of these The specific sequence(s) in which they are performed and the technique(s) used to transition between them serially

Question 313

The available evidence suggests that backpedal running

Answer 313

is a distinct technique rather than a simple reversal of forward running.

Question 314

Athletes’ maximal backward running velocities tend to be

Answer 314

~60% to 80% of their forward velocities.

Question 315

Agility Technical Considerations Linear sprinting can be described as a closed, serial task:

Answer 315

Velocity and Mode

Question 316

Agility Technical Considerations Linear sprinting can be described as a closed, serial task: Velocity:

Answer 316

the athlete starts with an initial speed of zero, maximally accelerates forward, and achieves maximum speed over a specified distance (e.g., 100 m) with minimal deceleration or redirection.

Question 317

Agility Technical Considerations Linear sprinting can be described as a closed, serial task: Mode:

Answer 317

the athlete runs forward by executing a series of discrete subtasks (start, acceleration, maximum velocity) without transitioning to another mode of locomotion.

Question 318

Technical Considerations | Certain sprinting mechanics—including

Answer 318

body position, visual focus, leg action, arm action, and braking mechanics—can be adapted to various multidirectional tasks.

Question 319

Agility Technical Considerations Considering the forces involved in

Answer 319

explosive deceleration and the role of SSC actions in redirection, some principles of plyometric training are also applicable.

Question 320

Agility Technical Considerations

Answer 320

Body Position Visual Focus Leg Action Arm Action

Question 321

Agility Technical Considerations Braking Mechanics Following is an example of how to progressively develop and evaluate eccentric strength and reactive ability:

Answer 321

Instruct the athlete to run forward and achieve second gear (1/2 speed), and then decelerate and stop within three steps. Instruct the athlete to run forward and achieve third gear(3/4 speed), and then decelerate and stop within five steps. Instruct the athlete to run forward and achieve fourth gear (full speed), and then decelerate and stop within seven steps.

Question 322

Strength and conditioning professionals can simplify the agility needs

Answer 322

analysis by addressing task specificity on two fronts (change in velocity, mode of locomotion) and classifying motor skills according to basic schemes (general vs. special tasks, closed vs. open tasks, continuous vs. discrete vs. serial tasks).

Question 323

Methods of Developing Speed and Agility Primary Method The primary method is the

Answer 323

execution of sound movement technique in a specific task.

Question 324

Methods of Developing Speed and Agility Primary Method Initially, athletes should perform tasks at

Answer 324

submaximal learning speeds to establish proper mechanics.

Question 325

Methods of Developing Speed and Agility Primary Method As they progress toward mastery, task performance can

Answer 325

approach or exceed full competition speed.

Question 326

Methods of Developing Speed and Agility Secondary Methods Sprint Resistance This method includes

Answer 326

gravity-resisted running (e.g., upgrade or upstair sprinting) or other means of achieving an overload effect (e.g., harness, parachute, sled, or weighted vest).

Question 327

Methods of Developing Speed and Agility Secondary Methods Sprint Resistance The objective is to provide resistance without

Answer 327

arresting the athlete’s movement mechanics, primarily as a means of improving explosive strength and stride length.

Question 328

Methods of Developing Speed and Agility Secondary Methods Sprint Assistance This method includes

Answer 328

gravity-assisted running (e.g., down-grade sprinting on a shallow [3-7] slope), high-speed towing (e.g., harness and stretch cord), or other means of achieving an overspeed effect.

Question 329

Methods of Developing Speed and Agility Secondary Methods Sprint Assistance The objective is to provide assistance without

Answer 329

significantly altering the athlete’s movement mechanics, primarily as a means of improving stride rate.

Question 330

Methods of Developing Speed and Agility Tertiary Methods Mobility Inadequate ROM for a specific task can result in

Answer 330

improper foot placement, longer ground times, and higher braking forces.

Question 331

Methods of Developing Speed and Agility Tertiary Methods Mobility Identify limitations due to

Answer 331

flexibility, and address them in training.

Question 332

Methods of Developing Speed and Agility Tertiary Methods Mobility Strength Prioritize strength training tasks by their

Answer 332

dynamic correspondence with the target activity.

Question 333

Methods of Developing Speed and Agility Tertiary Methods Mobility Strength SSC actions usually deserve high priority in

Answer 333

speed and agility training.

Question 334

Methods of Developing Speed and Agility Tertiary Methods Mobility Last one?

Answer 334

speed endurance

Question 335

The primary method for speed and agility development

Answer 335

is execution of sound movement technique in a specific task.

Question 336

Secondary methods include

Answer 336

sprint resistance and sprint assistance training.

Question 337

Tertiary methods include

Answer 337

mobility, strength, and speed-endurance training.

Question 338

Program Design Short-Term Planning Speed and Agility Sessions Athletes should conduct

Answer 338

speed and agility tasks early in a training session.

Question 339

Program Design Short-Term Planning Speed and Agility Sessions Structure training sessions around brief

Answer 339

work bouts and frequent 2- to 3-minute rest periods in order to maximize the quality of learning and training effects.

Question 340

Program Design Short-Term Planning Speed and Agility Sessions Repetition methods are an ideal choice in this case, whereas

Answer 340

competitive-trial and interval methods are generally better suited for speed-endurance training.

Question 341

Program Design Short-Term Planning Speed and Agility Sessions Distribute daily sessions into modules separated by

Answer 341

recovery breaks, subdivide workloads into brief clusters separated by frequent rest pauses, or both.

Question 342

Short-Term Planning Speed-Endurance Sessions Interval training methods often produce the

Answer 342

best chronic training effects for intensive sports.

Question 343

Short-Term Planning Speed-Endurance Sessions A given volume of preparatory speed-endurance work can

Answer 343

be divided into segments, with rest pauses as needed.

Question 344

Short-Term Planning Speed-Endurance Sessions Motor Learning Guidelines

Answer 344

``` Physical vs. mental practice Amount of practice Whole vs. part practice Augmented feedback and instruction Practice distribution Practice variation ```

Question 345

Factors Related to AerobicEndurance Performance Maximal Aerobic Power As the duration of an aerobic endurance event

Answer 345

increases, so does the proportion of the total energy that must be supplied by aerobic metabolism.

Question 346

Factors Related to AerobicEndurance Performance Maximal Aerobic Power There is a high correlation between

Answer 346

VO2max and performance in aerobic endurance events.

Question 347

Factors Related to AerobicEndurance Performance Lactate Threshold In aerobic endurance events, the best competitor among athletes with similar VO2max values is typically the person who can

Answer 347

sustain aerobic energy production at the highest percentage of his or her VO2max without accumulating large amounts of lactic acid in the muscle and blood.

Question 348

Factors Related to AerobicEndurance Performance Exercise Economy An improvement in exercise economy can

Answer 348

enhance maximal aerobic power (VO2max) and lactate threshold.

Question 349

Factors Related to AerobicEndurance Performance Exercise Economy A measure of the energy cost of activity at a given exercise velocity is

Answer 349

referred to as the exercise economy.

Question 350

Designing an AerobicEndurance Program Step 1: Exercise Mode Exercise mode is the

Answer 350

specific activity performed by the athlete: cycling, running, swimming, and so on.

Question 351

Designing an AerobicEndurance Program Step 1: exercise mode Remember that the more specific the training mode is to the sport, the

Answer 351

greater the improvementin performance.

Question 352

Designing an Aerobic Endurance Program Step 2: Training Frequency Training frequency is

Answer 352

the number of training sessions conducted per day or per week.

Question 353

Designing an Aerobic Endurance Program Step 2: Training Frequency The frequency of training sessions will depend on

Answer 353

the interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season.

Question 354

Designing an Aerobic Endurance Program Step 3: Training Intensity Adaptations in the body are specific to the

Answer 354

intensity of the training session.

Question 355

Designing an Aerobic Endurance Program Step 3: Training Intensity High-intensity aerobic exercise

Answer 355

increases cardio-vascular and respiratory function and allows for improved oxygen delivery to the working muscles.

Question 356

Designing an Aerobic Endurance Program Step 3: Training Intensity Increasing exercise intensity may also benefit

Answer 356

skeletal muscle adaptations by affecting muscle fiber recruitment.

Question 357

Designing an Aerobic Endurance Program Step 3: Training Intensity Heart Rate The most frequently used method

Answer 357

for prescribing aerobic exercise intensity

Question 358

Designing an Aerobic Endurance Program Step 3: Training Intensity Target Heart Rate Calculations Karvonen Method

Answer 358

Age-predicted maximum heart rate (APMHR) = 220 – age Heart rate reserve (HRR) = APMHR – resting heart rate (RHR) Target heart rate (THR) = (HRR × exercise intensity) + RHR Do this calculation twice to determine the target heart rate range (THRR).

Question 359

Designing an Aerobic Endurance Program Target Heart Rate Calculations Percentage of Maximal Heart Rate Method

Answer 359

Age-predicted maximum heart rate (APMHR) = 220 − age Target heart rate (THR) = (APMHR × exercise intensity) Do this calculation twice to determine the target heart rate range (THRR).

Question 360

Designing an Aerobic Endurance Program Step 3: Training Intensity Ratings of Perceived Exertion

Answer 360

Can be used to regulate intensity of aerobic endurance training across changes in fitness level Typically uses the 15-point Borg scale May be influenced by external environmental factors

Question 361

Designing an Aerobic Endurance ProgramStep 3: Training Intensity Metabolic Equivalents

Answer 361

One MET is equal to 3.5 ml · kg–1 · min–1 of oxygen consumption and is considered the amount of oxygen required by the body at rest.

Question 362

Designing an Aerobic Endurance Program Power Measurement

Answer 362

Cyclists may use power-measuring cranks and hubs to regulate exercise intensity. Metabolic rate is closely related to mechanical power production.

Question 363

Designing an Aerobic Endurance Program Step 4: Exercise Duration Exercise duration is

Answer 363

the length of time of the training session.

Question 364

Designing an Aerobic Endurance Program Step 4: Exercise Duration The duration of a training session is often influenced by

Answer 364

the exercise intensity: the longer the exercise duration, the lower the exercise intensity.

Question 365

Designing an Aerobic Endurance Program Step 5: Exercise Progression Progression of an aerobic endurance program involves increasing the

Answer 365

frequency, intensity, and duration.

Question 366

Designing an Aerobic Endurance Program Step 5: Exercise Progression Frequency, intensity, or duration should not increase by more than

Answer 366

10% each week.

Question 367

Designing an Aerobic Endurance Program Step 5: Exercise Progression When it is not feasible to increase frequency or duration, progression can

Answer 367

occur with intensity manipulation.

Question 368

Designing an Aerobic Endurance Program Step 5: Exercise Progression Progression of intensity should be monitored

Answer 368

to prevent overtraining.

Question 369

Types of Aerobic EnduranceTraining Programs Long, Slow Distance Training Training is longer than

Answer 369

race distance (or 30 minutes to 2 hours) at 70% of VO2max.

Question 370

Types of Aerobic EnduranceTraining Programs Long, Slow Distance Training Adaptations from this exercise include the following:

Answer 370

Enhances the body’s ability to clear lactate Chronic use of this type of training causes an eventual shift of Type IIx fibers to Type I fibers

Question 371

Types of Aerobic EnduranceTraining Programs Long, Slow Distance Training Intensity is lower than that of

Answer 371

competition, which may be a disadvantage if too much LSD training is used

Question 372

Types of Aerobic EnduranceTraining Programs Pace/Tempo Training Intensity at or slightly above

Answer 372

competition intensity, corresponding to the lactate threshold

Question 373

Types of Aerobic EnduranceTraining Programs Pace/Tempo Training Steady pace/tempo training:

Answer 373

20 to 30 minutes of continuous training at the lactate threshold

Question 374

Types of Aerobic EnduranceTraining Programs Pace/Tempo Training Intermittent pace/tempo training:

Answer 374

Intermittent pace/tempo training: series of shorter intervals with brief recovery periods

Question 375

Types of Aerobic EnduranceTraining Programs Pace/Tempo Training Objectives

Answer 375

Develop a sense of race pace and enhance the body’s ability to sustain exercise at that pace Improve running economy and increase lactate threshold

Question 376

Types of Aerobic EnduranceTraining Programs Interval Training Exercise at an intensity close

Answer 376

to VO2max for intervals of 3 to 5 minutes. Work:rest ratio shouldbe 1:1.

Question 377

Types of Aerobic EnduranceTraining Programs Interval Training This allows athletes to train at intensities close to

Answer 377

VO2max for a greater amount of time.

Question 378

Types of Aerobic EnduranceTraining Programs Interval Training Method should be used

Answer 378

sparingly, and only when training athletes with a firm aerobic endurance training base.

Question 379

Types of Aerobic EnduranceTraining Programs Interval Training It increases

Answer 379

VO2max and enhances anaerobic metabolism.

Question 380

Types of Aerobic EnduranceTraining Programs Repetition Training Conducted at intensities greater than

Answer 380

VO2max, with work intervals lasting 30-90 seconds | Work:rest ratio is about 1:5

Question 381

Types of Aerobic EnduranceTraining Programs Repetition Training Long recovery periods needed

Answer 381

between sessions

Question 382

Types of Aerobic EnduranceTraining Programs Repetition Training Benefits include

Answer 382

Improved running speed and economy Increased capacity and tolerance for anaerobic metabolism

Question 383

Types of Aerobic EnduranceTraining Programs Fartlek Training Combines other

Answer 383

methods of training

Question 384

Types of Aerobic EnduranceTraining Programs Fartlek Training Easy running (~70% VO2max) combined with

Answer 384

hillsor short, fast bursts (~85-90% VO2max)

Question 385

Types of Aerobic EnduranceTraining Programs Fartlek Training Can be adapted for

Answer 385

cycling and swimming

Question 386

Types of Aerobic EnduranceTraining Programs Fartlek Training

Answer 386

Benefits are likely to include Enhanced VO2max Increased lactate threshold Improved running economy and fuel utilization

Question 387

The various types of training induce different physiological responses. A sound program should incorporate all types of training into the athlete’s

Answer 387

weekly, monthly, and yearly training schedule.

Question 388

Application of Program Designto Training Seasons Off-Season (Base Training)

Answer 388

Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration.

Question 389

Application of Program Designto Training Seasons | Preseason

Answer 389

Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training.

Question 390

Application of Program Designto Training Seasons In-Season (Competition)

Answer 390

Program should be designed around competition, with low-intensity and short-duration training just before race days.

Question 391

Application of Program Designto Training Seasons Postseason (Active Rest)

Answer 391

Focus on recovering from the competitive season while maintaining sufficient fitness.

Question 392

A sound year-round aerobic endurance training program should be divided into sport seasons with

Answer 392

specific goals and objectives designed to improve performance gradually and progressively.

Question 393

Special Issues Related to Aerobic Endurance Training Cross-training

Answer 393

Cross-training is a mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle.

Question 394

Special Issues Related to Aerobic Endurance Training Detraining

Answer 394

Detraining occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness. In the absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training.

Question 395

Special Issues Related to Aerobic Endurance Training Tapering

Answer 395

Tapering is the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention. The objective of tapering the training regimen is to attain peak performance at the time of competition.

Question 396

Special Issues Related to Aerobic Endurance Training Resistance Training Research is limited, but some data suggest that benefits can be derived from

Answer 396

performing resistance training during aerobic endurance training.

Question 397

Special Issues Related to Aerobic Endurance Training Resistance Training Benefits may include

Answer 397

Improvement in short-term exercise performance Faster recovery from injuries Prevention of overuse injuries and reduction of muscle imbalances It can improve hill climbing, bridging gaps between competitors during breakaways, and the final sprint.

Question 398

Extreme Conditioning Programs

Answer 398

ECPS

Question 399

Extreme Conditioning Programs

Answer 399

ECPs are multifaceted, circuit training-like fitness programs using various forms of resistance training and challenging running intervals and repeated body-weight exercises, including plyometrics.

Question 400

ECPs are characterized by

Answer 400

high-volume aggressive training workouts that use a variety of high-intensity exercises and often timed maximal number of repetitions with short rest periods between sets.

Question 401

With ECPs what 2 questions should u ask?

Answer 401

Are they effective? | Are they safe?

Question 402

CrossFit“The Sport of Fitness”

Answer 402

Constantly-varied, high-intensity functional movement (CF Training Guide, p. 3) Focus on 10 General Physical Skills CrossFit participation  400% since 2011

Question 403

World-Class Fitness

Answer 403

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Question 404

World-Class Fitness Practice and train major lifts:

Answer 404

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, & snatch. Similarly, master the basics of gymnastics, pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Question 405

World-Class Fitness Five or six days per week mix these elements in as many

Answer 405

combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Question 406

Rhabdomyolosis:

Answer 406

A medical condition that may arise when muscle tissue breaks down and the contents of muscle cells are released into the bloodstream. One molecule in particular, myoglobin, is toxic to the kidneys and can cause kidney failure and, in the most severe cases, death. “Rhabdo” has been seen after high intensity exercise.

Question 407

Positive Characteristics of ECPs

Answer 407

Certain aspects of body composition (e.g.,  in body fat) and some physical fitness components (e.g., local muscular endurance and cardiovascular capacity) may be enhanced. Emphasis on supposed “functional” fitness When performed in group settings, can promote camaraderie and teamwork

Question 408

Negative Characteristics of ECPs

Answer 408

Appear to particularly violate recognized accepted standards for developing muscular fitness - lack of periodization, individualization Participants often end up performing advanced exercises with excessive fatigue and undue injury risk Exercise sessions can be very competitive