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CPT > metabolic considerations and exercise components > Flashcards

metabolic considerations and exercise components Flashcards

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1
Q

neural, muscular and metabolic adaptations all depend on

A

intensity and duration of training

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2
Q

neural training

A

high intensity, short duration

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3
Q

muscular training

A

moderate to moderately high intensity, moderate duration

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4
Q

metabolic training

A

moderately low to low intensity, neat to maximal duration

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5
Q

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

A

energy systems and relative intensity

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6
Q

order of energy systems

A

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

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7
Q

metabolic system continuum
1-10 seconds

A

ATP-PC
force production is at its greatest

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8
Q

metabolic system continuum
11-20 seconds

A

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

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9
Q

metabolic system continuum
>30 seconds

A

later stage glycolytic pathway
training enhances local muscular endurance

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10
Q

metabolic system continuum
60-90 seconds

A

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

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11
Q

metabolic system continuum
abt 180 seconds

A

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

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12
Q

goal: power
adaptation:
energy system:
emphasis:

A

neural
phosphagen system
velocity-force

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13
Q

goal: maximal strength
adaptation:
energy system:
emphasis:

A

neuromuscular
phosphagen
maximal force

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14
Q

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

A

muscle
glycolytic
time-tension

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15
Q

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

A

metabolic
glycolytic
force-velocity capacity

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16
Q

goal: aerobic fitness
adaptation:
energy system:
emphasis:

A

metabolic
oxidative
CRF/metabolic specificity

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17
Q

_____ often dictate exercise order

A

major needs and limitations

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18
Q

aerobic training is usually performed ___ resistance training

A

after

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19
Q

aerobic training will ___ oxygen needed for weightlifting

A

deplete

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20
Q

aerobic training can ____ hypertrophy by limiting ____

A

thwart, anabolic signalers

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21
Q

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

A

lactate
higher workloads at the same RPE

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22
Q

the following program session order is usually recommended

A
  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
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23
Q

exercise order example

A

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

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24
Q

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

A

overtraining syndrome

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25
Q

overtraining syndrome

A

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

26
Q

common frequency for health is

A

3x per week

27
Q

fitness/performance goals require ___frequencies

A

greater
6x per week for bodybuilders

28
Q

low training frequency

A

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

29
Q

high training frequency

A

too high a training frequency will likely cause overtraining related problems

30
Q

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

A

Selye’s general adaptation syndrome

31
Q

training duration often measured by

A

time under tension, only working periods count not rest

32
Q

training duration depends on the

A

clients capabilities, training intensity, time availability

33
Q

the higher the intensity, the ___ the possible training duration

A

lower

34
Q

training intensity predicts

A

adaptations more than any other component

35
Q

training intensity indicates

A

training duration and frequency as well as rest/recovery

36
Q

two factors determine appropriate intensity for application in a program

A

clients physical aptitude and safety
energy system utilized

37
Q

clients physical aptitude and safety

A

excessive may cause injury or psychological barriers

38
Q

training intensity determination: energy system utilized

A

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

39
Q

training volume for weight lifting

A

combines sets, reps, loads lifted

40
Q

volume =

A

sets x reps x weight

40
Q

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

A

rest intervals

41
Q

rest intervals have an impact on

A

total repetitions and intensity of each set

42
Q

_____dictate appropriate work-rest ratios

A

training intensity and activity type

43
Q

intensity and rest intervals primarily dictate the ______ response to exercise

A

type and level of the hormonal

44
Q

aerobic training work to rest ratio

A

1:1 to 1:3
low intensity

45
Q

anaerobic training work to rest ratio

A

1:3 to 1:12
high intensity

46
Q

duration of time in-between exercise bouts

A

recovery period

47
Q

recovery period allows for

A

energy system replenishment and adaptation to occur

48
Q

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

A

48

49
Q

inadequate recovery increases the risk for

A

injury, illness, overtraining

50
Q

excess recovery limits

A

fitness improvement

51
Q

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

A

c

52
Q

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

A

d

53
Q

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

A

a

54
Q

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

A

b

55
Q

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

A

3, 12

56
Q

____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.

A

overtraining syndrome

57
Q

Hypertrophy training emphasizes the _____ energy system.

A

glycolytic

58
Q

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

A

false

59
Q

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

A

true

60
Q

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

A

sets, tops, loads lifted

CPT (36 decks)

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