Exam 1 - Principle of training

Question 1

To improve performance or a skill, the exercise should closely resemble the movement or pattern of movements associated with the skill

Answer 1

Specificity

Question 2

• Angle of motion
• energy system
• Training volume
• Environment

Answer 2

specificity

Question 3

Specificity - Energy system
4 systems

Answer 3

• Phosphogen system (ATP-PC)
• Anaerobic glycolysis
• Aerobic glycolysis
• Oxidative system

Question 4

• People respond differently to the same training stimulus.
• Variables that affect training results:
  -Genetic Potential, Age, Gender, Fitness
  level, Pre-training Status, Interest, Health-
  Status

Answer 4

Individuality

Question 5

• Cardiovascular and strength gains are often lost when the training stimulus is removed or reduced
• The extent is affected by training status, time and type

Answer 5

Reversibility

Question 6

• Performance gains are related to the level of training experience of the individual.
• Each person has a “genetic celling”

Answer 6

Diminishing returns

Question 7

• For training adaptations to occur, the muscle or physiological component being trained (i.e. speed or strength) must be exercised at a level that it is not normally accustomed to.
• Adaptations within the physiological systems occur until there is no longer an overload.

Answer 7

Overload principle

Question 8

• The initial intensity of an exercise, over time, will become inadequate and must be increased. Progression is the gradual increase of stress placed upon the body over the course of an exercise program.

Answer 8

Progression

Question 9

Systematically altering the variables over time to keep the workout challenging (effective) and avoid overtraining.
More than one variable may be manipulated

Answer 9

Progressive overload

Question 10

Dr. Hans Selye’s General Adaptation Syndrome

Answer 10

check the PPT

Question 11

Prescribing 5 – 10 maximal effort sprints that vary over distances of 50 – 100 meters and allotting 3 – 5 minutes of rest between sprints over the course of training.

Answer 11

No overload or progression

Question 12

Prescribing 5 – 10 maximal effort sprints that vary over distances of 100 – 150 meters and allotting 3 – 5 minutes of rest between sprints over the course of training.

Answer 12

Overload but no progresstion

Question 13

Either increasing the frequency (# of sprints), duration (distance of sprint), intensity (resisted or assisted sprints), or reducing rest intervals consistently over the course of training.

Answer 13

Progressive Overload