metabolic considerations and exercise components

Question 1

neural, muscular and metabolic adaptations all depend on

Answer 1

intensity and duration of training

Question 2

neural training

Answer 2

high intensity, short duration

Question 3

muscular training

Answer 3

moderate to moderately high intensity, moderate duration

Question 4

metabolic training

Answer 4

moderately low to low intensity, neat to maximal duration

Question 5

if training across the metabolic continuum in a single workout, programmatic order should reflect

Answer 5

energy systems and relative intensity

Question 6

order of energy systems

Answer 6

maximal strength/power–>hypertrophy–>anaerobic capacity–>aerobic

Question 7

metabolic system continuum
1-10 seconds

Answer 7

ATP-PC
force production is at its greatest

Question 8

metabolic system continuum
11-20 seconds

Answer 8

early stage glycolytic pathway
high force production can be achieved prior to lactic acid build up

Question 9

metabolic system continuum
>30 seconds

Answer 9

later stage glycolytic pathway
training enhances local muscular endurance

Question 10

metabolic system continuum
60-90 seconds

Answer 10

end of glycolytic pathway
near-max level encourages improvements in aerobic capacity

Question 11

metabolic system continuum
abt 180 seconds

Answer 11

aerobic metabolism
accounts for prolongs work
higher intensities can require energy contribution from the anaerobic system

Question 12

goal: power
adaptation:
energy system:
emphasis:

Answer 12

neural
phosphagen system
velocity-force

Question 13

goal: maximal strength
adaptation:
energy system:
emphasis:

Answer 13

neuromuscular
phosphagen
maximal force

Question 14

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

Answer 14

muscle
glycolytic
time-tension

Question 15

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

Answer 15

metabolic
glycolytic
force-velocity capacity

Question 16

goal: aerobic fitness
adaptation:
energy system:
emphasis:

Answer 16

metabolic
oxidative
CRF/metabolic specificity

Question 17

_____ often dictate exercise order

Answer 17

major needs and limitations

Question 18

aerobic training is usually performed ___ resistance training

Answer 18

after

Question 19

aerobic training will ___ oxygen needed for weightlifting

Answer 19

deplete

Question 20

aerobic training can ____ hypertrophy by limiting ____

Answer 20

thwart, anabolic signalers

Question 21

____ created by weight lifting is used as fuel during aerobic work which can allow for

Answer 21

lactate
higher workloads at the same RPE

Question 22

the following program session order is usually recommended

Answer 22

1. general warm up
2. mobility training
3. neural readiness
4. ballistic activities
5. intermittent resistance training
6. anaerobic metabolic training
7. aerobic training
8. dynamic stretching
9. static stretching

Question 23

exercise order example

Answer 23

power clean
back squat
walking barbell lunge
DB step up
SL RDL
calf raise

Question 24

training frequency has a major impact on adaptations and the risk of

Answer 24

overtraining syndrome

Question 25

overtraining syndrome

Answer 25

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 26

common frequency for health is

Answer 26

3x per week

Question 27

fitness/performance goals require ___frequencies

Answer 27

greater
6x per week for bodybuilders

Question 28

low training frequency

Answer 28

too low a training frequency will not offer adequate exercise stress, resulting in limited benefits

Question 29

high training frequency

Answer 29

too high a training frequency will likely cause overtraining related problems

Question 30

a tolerable upper limit for stress exists before the body reaches the exhaustion phase of

Answer 30

Selye’s general adaptation syndrome

Question 31

training duration often measured by

Answer 31

time under tension, only working periods count not rest

Question 32

training duration depends on the

Answer 32

clients capabilities, training intensity, time availability

Question 33

the higher the intensity, the ___ the possible training duration

Answer 33

lower

Question 34

training intensity predicts

Answer 34

adaptations more than any other component

Question 35

training intensity indicates

Answer 35

training duration and frequency as well as rest/recovery

Question 36

two factors determine appropriate intensity for application in a program

Answer 36

clients physical aptitude and safety
energy system utilized

Question 37

clients physical aptitude and safety

Answer 37

excessive may cause injury or psychological barriers

Question 38

training intensity determination: energy system utilized

Answer 38

each system has different fatigue rates, as well as intensities and durations that can be employed, any mismatch will impede goal attainment

Question 39

training volume for weight lifting

Answer 39

combines sets, reps, loads lifted

Question 40

volume =

Answer 40

sets x reps x weight

Question 40

time periods between physical efforts that influence energy system contribution, recruitment capacity, subsequence performance and training adaptations

Answer 40

rest intervals

Question 41

rest intervals have an impact on

Answer 41

total repetitions and intensity of each set

Question 42

_____dictate appropriate work-rest ratios

Answer 42

training intensity and activity type

Question 43

intensity and rest intervals primarily dictate the ______ response to exercise

Answer 43

type and level of the hormonal

Question 44

aerobic training work to rest ratio

Answer 44

1:1 to 1:3
low intensity

Question 45

anaerobic training work to rest ratio

Answer 45

1:3 to 1:12
high intensity

Question 46

duration of time in-between exercise bouts

Answer 46

recovery period

Question 47

recovery period allows for

Answer 47

energy system replenishment and adaptation to occur

Question 48

allow ___ hours between intense or high-volume resistance training sessions

Answer 48

48

Question 49

inadequate recovery increases the risk for

Answer 49

injury, illness, overtraining

Question 50

excess recovery limits

Answer 50

fitness improvement

Question 51

Which of the following energy systems are emphasized when power development is the goal?
a. Glycolytic system
b. Aerobic metabolism
c. Phosphagen system
d. None of the above

Answer 51

c

Question 52

Aerobic training should be performed after weightlifting because:
a. Aerobic training will deplete necessary glycogen
b. Aerobic training can limit the hormone activity responsible for increases in lean mass/strength
c. Lactate created during the weightlifting segment can be used as fuel during the aerobic segment
d. All of the above

Answer 52

d

Question 53

Which of the following exercises should be performed earliest within a weightlifting segment?
a. Front squat
b. Seated overhead press
c. Seated calf raise
d. Standing bicep curl

Answer 53

a

Question 54

Which program component will have the greatest impact on exercise-induced adaptations?
a. Volume
b. Intensity
c. Frequency
d. Exercise order

Answer 54

b

Question 55

The work-rest ratios during anaerobic training can range from 1:___to 1:___

Answer 55

3, 12

Question 56

____is caused by an intolerable accumulation of training stress resulting in systemic inflammation as well as psychological and physical symptoms which can reduce performance for months.

Answer 56

overtraining syndrome

Question 57

Hypertrophy training emphasizes the _____ energy system.

Answer 57

glycolytic

Question 58

True or False? Neural training requires high-intensity, maximal-duration work to facilitate optimal adaptations.

Answer 58

false

Question 59

True or False? Training duration is often measured by time-under-tension.

Answer 59

true

Question 60

identify the three components calculated when measuring training volume for a weightlifting program

Answer 60

sets, tops, loads lifted