Metabolic Considerations and Exercise Components

Question 1

work to rest ratios based on intensity

Answer 1

aerobic training 1:1 to 1:3 (low intensity) Anaerobic training 1:3 to 1:12 (high intensity)

Question 2

three stages of Selye’s General Adaptation Syndrome

Answer 2

alarm resistance exhaustion

Question 3

training volume =

Answer 3

sets x reps x weight

Question 4

Overtraining syndrome

Answer 4

caused by an intolerable accumulation of training stress resulting in systemic inflammation combined with physical/psychological symptoms that can reduce performance for >2 months

Question 5

metabolic systems (3)

Answer 5

phosphagen sytem (ATP-CP) glycolitic pathway aerobic (oxidative) system

Question 6

anaerobic capacity/metabolic fitness-goal/adaptation/energy system/emphasis

Answer 6

metabolic glycolytic system force-velocity capacity

Question 7

muscular training

Answer 7

moderate to moderately high intensity moderate duration

Question 8

aerobic fitness-goal/adaptation/energy system/emphasis

Answer 8

metabolic oxidative system CRF/ metabolic specificity

Question 9

metabolic system programmatic order for single workout

Answer 9

1. maximal strength/power 2. hypertrophy 3. anaerobic capacity 4. aerobic

Question 10

power-goal/adaptation/energy system/emphasis

Answer 10

neural phosphagen system velocity-force

Question 11

glycolytic pathway

Answer 11

early stage 11-20 sec high force production achieved prior to lactic acid buildup later stage >30 sec training enhances local muscular endurance 60-90 sec near max level encourages improvements in anaerobic capacity

Question 12

single workout session order (9)

Answer 12

1. general warm-up 2. mobility training 3. neural readiness 4. ballistic activities (phos system) 5. intermittent resistance training (phos, glycolytic) 6. anaerobic metabolic training (glycolytic, aerobic) 7. aerobic training (aerobic) 9. dynamic stretching 9. static stretching

Question 13

maximal strength-goal/adaptation/energy system/emphasis

Answer 13

neuromuscular phosphagen system maximal force

Question 14

aerobic (oxidative) metabolism

Answer 14

approx. 180 sec -accounts for prolonged work -higher intensities can require energy contribution from the anaerobic system

Question 15

neural training

Answer 15

high intensity short duration

Question 16

types of metabolic training

Answer 16

neural muscular metabolic

Question 17

2 factors that determine appropriate intensity for application in a program

Answer 17

clients physical aptitude (excessive exercise may cayuse injury or psychological barriers) energy system utilized (each system has different fatigue rates, as well as intensities and durations that can be employed; any mismatch will impede goal attainment

Question 18

phosphagen system

Answer 18

ATP-CP 1-10 seconds force production at its greatest

Question 19

metabolic training

Answer 19

moderately low to low intensity near to maximal duration

Question 20

hypertrophy/strength balance-goal/adaptation/energy system/emphasis

Answer 20

muscular glycolytic system time-tension