Kin 4010 Test 1

Question 1

What is Periodization?

Answer 1

Periodization is a strategy to promote long term training and performance improvements with preplanned systematic variations in training specificity, intensity, and volume organization in periods or cycles within an overall program.

Question 2

Macrocycles Mesocycles Microcycles are what length of training period?

Answer 2

Macrocycles 1 year
-Mesocycles 1 month
-Microcycles 1 week

Question 3

Taper is a period of what? What benefits does tapering have?

Answer 3

Taper is a period of reduced training workload in preparation for competition.

A taper for 14 days is highly recommended, this will cause a major peak. A minor peak would be anything less than 14 days.

Question 4

Is random or excessive training variation good for performance?

Answer 4

Random or excessive variation should be avoided as performance gains will be muted.

Question 5

Periodization has how many training periods?

Answer 5

Periodization Periods include a preparatory period, a General Preparatory Period, and a Sport Specific Preparatory Period.

Question 6

Describe a preparatory period

Answer 6

-Periodization Periods include a preparatory period which happens during the offseason, typically where a macro cycle starts.

Question 7

Describe a General Preparatory Period

Answer 7

General Preparatory Periods have an emphasis on non sport specific exercises.

Question 8

The First transition period is what?

Answer 8

First transition period is during the preseason when there are some competitions. High volume, lower intensity.

Question 8

Describe a Sport Specific Preparatory Period

Answer 8

Sport Specific Preparatory Period has a bigger emphasis on sport specific movement.

Question 8

The Second transition period is what?

Answer 8

Second transition period happens during the postseason and is an active rest. Does not include resistance training and mostly consists of doing some recreational activities.

Question 8

The Competition period of periodization is what?

Answer 8

The Competition period happens in season and focuses on very high intensity greater than or equal to 93% of a 1rm to peak for a specific event. For maintenance athletes use moderately/high intensity 80-85% of 1RM and moderate volume 2-3 sets of 6-8 reps.

Question 8

Linear periodization is?

Answer 8

Linear periodization is a more traditional resistance periodization model. There are gradual increases in intensity and decreases in volume over time. One neuromuscular characteristic is focused on for an entire month during linear periodization.

Question 9

Reverse linear periodization is?

Answer 9

In reverse linear periodization is when you gradually decrease in intensity and increase the volume, this has been shown to help in hypertrophy and muscle endurance.

Question 10

Linear periodization is primarily for who?

Answer 10

Novice and intermediate athletes or lifters. Advanced athletes should not be doing this.

Question 11

Nonlinear or undulating periodization is?

Answer 11

Nonlinear or undulating periodization is a periodization model alternative that involves frequent fluctuations in intensity and volume overtime. This fluctuates weekly or daily. WUP is week to week changes, DUP is daily changes. This is for advanced athletes. Superior method for strength and power.

Question 12

Progressive tapers are?

Answer 12

Progressive tapers are the most common and are systematic and progressive reductions in overall training loads.

Question 13

A step taper has what?

Answer 13

A step taper has a sudden drop in training load, this is the least effective type of taper

Question 14

The fast exponential progressive taper has been shown to be?

Answer 14

The fast exponential progressive taper has been shown to be the most effective form of tapering for athletes.

Question 15

The conjugate system of periodization is?

Answer 15

The conjugate system of periodization is for an incredibly high level athlete. This typically comes from an athlete reaching their peak fitness level. This involves having four weeks or so of incredibly high volumes and intensity and then going into a three week recovery period. The conjugate system causes major stress and can cause overtraining and injury.

Question 16

The three basic Periodization Mechanistic Theories are?

Answer 16

The three basic Periodization Mechanistic Theories are the general adaptation syndrome, the stimulus fatigue recovery adaptation theory, and the fitness fatigue theory.

Question 17

The general adaptation syndrome theory has four phases, what are they?

Answer 17

The alarm phase, resistance phase, supercompensation phase, and the overtraining phase.

Question 18

The alarm phase is?

Answer 18

The alarm phase is the initial phase of training when stimulus is first recognized and performance decreases due to fatigue.

Question 19

The resistance phase is?

Answer 19

The resistance phase is where adaptation occurs and the system returns to baseline or in most instances elevated above baseline.

Question 20

The supercompensation phase is?

Answer 20

The supercompensation phase is where a new level of performance capacity occurs in response to the adaptive response found in step 2.

Question 21

The overtraining phase is?

Answer 21

The overtraining phase happens when stressors are too high, performance can be further suppressed and overtraining syndrome can occur.

Question 22

Periodization Stimulus Fatigue Adaptation Theory is?

Answer 22

Periodization Stimulus Fatigue Adaptation Theory is describing that fatigue accumulation is proportional to the training stimulus. In order for adaptation to occur or to be seen you must allow for fatigue to subside.

Question 23

Periodization Fitness Fatigue Theory describes what?

Answer 23

Periodization Fitness Fatigue Theory describes that following a workout that fitness and fatigue are occurring at the same time, in order to see adaptation you have to allow for fatigue to subside and allow fitness to be recognized.

Question 24

How much should you train in the off season, pre season, in season, and post season?

Answer 24

Training frequency, the choice of RT training for athletes depends on the sport season, during the offseason usually its 4-6 sessions a week, preseason is 3-4, in season is 1-3, post season is 0-3.

Question 25

For training a non trained person you should train the neuromuscular characteristics in what order?

Answer 25

For training a non trained person, you should first develop muscle endurance, then hypertrophy, then base strength, then power

Question 26

Acute Fatigue is?

Answer 26

Acute Fatigue is a short term fatigue, loss of performance in the moment.

Question 27

Overtraining is defined as?

Answer 27

Overtraining is defined as excessive frequency, volume or intensity of training that results in long term extreme fatigue illness.

Question 28

Overreaching is?

Answer 28

Overreaching is excessive training on a short term basis. There is functional overreaching which is a short term excessive training period to cause adaptation and non functional which is unintentional and bad.

Question 29

What are common symptoms of OTS

Answer 29

common symptoms are early onset fatigue, prolonged recovery, impaired exercise performance, more illnesses than usual, persistent soreness.

Question 30

The two ways we reduce the risk of overtraining are?

Answer 30

periodization and tapering.

Question 31

Explain the two common easy methods for determining if someone is overreaching?

Answer 31

-Resting heart rate taken first thing in the morning is a good way of checking for overreaching and overtraining. You do this for 3 days to get an average. +- 10BMP are bad -Basal Temperature can also be taken first thing in the morning for 3 days to get an average. +- 0.5-1 degrees is bad.

Question 32

Detraining is?

Answer 32

Detraining is a decrease in performance and a loss of neuromuscular characteristics. Loss of fitness is quick.

Question 33

How does detraining work with muscle endurance and aerobic power compared to muscle strength and power?

Answer 33

-Muscle Strength and power maintained about 80% for several weeks if training frequency was reduced but not stopped. Still not complete loss even after 1 year of detraining. -Muscle endurance or Aerobic power drops fast, after only 2 weeks of detraining. -Retraining is dependent on the time of detraining. Retraining is easier than original training.

Question 34

Define type 1, 2 and type 3 levers

Answer 34

Type 1 and 3 levers are both at a mechanical disadvantage, the difference is that the muscle resistance and the resistance force are on opposite sides of the fulcrum for type 1 levers, and they are on the same side for type 3 levers. Type 2 levers are levers that put muscles at a mechanical advantage, these are rare.

Question 35

If the moment arm of the resistance is bigger than the moment arm of the muscle, then the muscle is at a what?

Answer 35

Mechanical Disadvantage

Question 36

The Sagittal planes are exercises you can do in a what?

Answer 36

A narrow hallway straight forward like running, deadlift, leg extensions, etc.

Question 37

The frontal plane is any exercise that makes you what?

Answer 37

The walls of a narrow hallway, like lateral raises, Hip abduction, side shuffles.

Question 38

The transverse plane is any movement that is?

Answer 38

Rotational movement. For example hitting a baseball.

Question 39

Force and velocity are what?

Answer 39

Inversely related, when one goes up, the other goes down.

Question 40

Force is another word for?

Answer 40

Strength

Question 41

What is power?

Answer 41

Power is an explosive movement

Question 42

Peak power happens when force and velocity are where?

Answer 42

Peak power happens when velocity and force are both at about 50%.

Question 43

Define strength training, resistance training, and weightlifting.

Answer 43

Strength training is anything that you do to train for strength, so training force on the force velocity curve. So things like 3 sets of 10 are not for developing force. Resistance training is any exercise that involves resistance against your muscles. So bands, weight vests, weights, any of those. The Olympic lifts for weightlifting are measuring the clean and jerk, and the snatch.

Question 44

Force is highest when a muscle sarcomere has a?

Answer 44

Slight stretch

Question 45

When muscle sarcomeres are stretched too far or too short, there have less what?

Answer 45

Crossbridge sectionals, this makes less force.

Question 46

Define Novice lifters, intermediate lifters, and advanced lifters.

Answer 46

Novice level lifters are people who have trained for 2 months or less. Intermediate is anyone from 2 months to 1 year. Advanced is anyone who has trained for over a year.

Question 47

Define Adaptation

Answer 47

Adaptation is the adjustment of an organism to its environment or stimulus

Question 48

Define Accommodation

Answer 48

Accommodation is the decrease in response to a biological object to a continued stimulus

Question 49

Define Fitness

Answer 49

Fitness is the state of health and well being and more specifically the ability to perform aspects of sport and daily activities

Question 50

The two steps to improve sports performance are?

Answer 50

The first step is to make specific goals, consider smart goals, specific, measurable, attainable, relevant, time based SMART. The second step is to determine how exactly you will achieve these goals through training programs.

Question 51

Neuromuscular Characteristics include

Answer 51

Muscular strength, muscular power, muscular hypertrophy, local muscular endurance

Question 52

Who is Dr. William J. Kraemer

Answer 52

Dr. William J. Kraemer is the Ohio State University professor, he is a 2 time NSCA president, he has the expertscape award for nation's leading expert in resistance training research, and has 12 books, 450+ scientific articles published with over 60,000 citations. He is the godfather of resistance training research. He is the nation's leading expert.

Question 53

The 3 main training principles that cause adaptation are?

Answer 53

Progressive Overload, Variation, Specificity.

Question 54

Progressive overload consists of?

Answer 54

Progressive overload consists of gradually overloading the body training loads or exercises that the body is not accustomed to.

Question 55

There are 3 training load classifications, what are they and what do they mean?

Answer 55

Stimulating, retaining, and detraining. A stimulating load is a load that actually causes a training adaptation, a retaining load maintains fitness levels, and a detraining load is a load that no longer causes adaptation and leads to decreases in physical fitness.

Question 56

Variation consists of?

Answer 56

Variation is a systematic process of altering one or more program variables over time to allow for the training stimulus to remain effective.

Question 57

You can manipulate 6 training variables. what are they and what are the two most common variables that are changed?

Answer 57

Intensity (weight), volume (sets and reps) are the most common variables changed for variation. We can also manipulate training frequency, exercise selection, exercise order, and rest periods.

Question 58

The principle of diminishing returns means what?

Answer 58

The principle of diminishing returns means that once an athlete starts to approach their maximal fitness level, their gains will start to slow down. And untrained athletes will see massive gains, but a highly trained athlete won’t improve as quickly. The level of max fitness levels is highly determined by genetics.

Question 59

Specificity consist of?

Answer 59

Specificity states that the body will adapt specifically to the stimulus that is applied. An athlete should consider energy systems used for their sport, muscle groups, movement patterns, and skills required. Major soreness after they perform their sport may be an indication that they are not training specific enough.

Question 60

If you want to optimize results in exercise programs you must have what?

Answer 60

Individualization