metabolic considerations and exercise components Flashcards
neural, muscular and metabolic adaptations all depend on
intensity and duration of training
neural training
high intensity, short duration
muscular training
moderate to moderately high intensity, moderate duration
metabolic training
moderately low to low intensity, neat to maximal duration
if training across the metabolic continuum in a single workout, programmatic order should reflect
energy systems and relative intensity
order of energy systems
maximal strength/power–>hypertrophy–>anaerobic capacity–>aerobic
metabolic system continuum
1-10 seconds
ATP-PC
force production is at its greatest
metabolic system continuum
11-20 seconds
early stage glycolytic pathway
high force production can be achieved prior to lactic acid build up
metabolic system continuum
>30 seconds
later stage glycolytic pathway
training enhances local muscular endurance
metabolic system continuum
60-90 seconds
end of glycolytic pathway
near-max level encourages improvements in aerobic capacity
metabolic system continuum
abt 180 seconds
aerobic metabolism
accounts for prolongs work
higher intensities can require energy contribution from the anaerobic system
goal: power
adaptation:
energy system:
emphasis:
neural
phosphagen system
velocity-force
goal: maximal strength
adaptation:
energy system:
emphasis:
neuromuscular
phosphagen
maximal force
goal: hypertrophy/strength balance
adaptation:
energy system:
emphasis:
muscle
glycolytic
time-tension
goal: anaerobic capacity/metabolic fitness
adaptation:
energy system:
emphasis:
metabolic
glycolytic
force-velocity capacity
goal: aerobic fitness
adaptation:
energy system:
emphasis:
metabolic
oxidative
CRF/metabolic specificity
_____ often dictate exercise order
major needs and limitations
aerobic training is usually performed ___ resistance training
after
aerobic training will ___ oxygen needed for weightlifting
deplete
aerobic training can ____ hypertrophy by limiting ____
thwart, anabolic signalers
____ created by weight lifting is used as fuel during aerobic work which can allow for
lactate
higher workloads at the same RPE
the following program session order is usually recommended
- general warm up
- mobility training
- neural readiness
- ballistic activities
- intermittent resistance training
- anaerobic metabolic training
- aerobic training
- dynamic stretching
- static stretching
exercise order example
power clean
back squat
walking barbell lunge
DB step up
SL RDL
calf raise
training frequency has a major impact on adaptations and the risk of
overtraining syndrome
overtraining syndrome
caused by an intolerable accumulation of training stress resulting in systemic inflammation combined with physical/psychological symptoms that can reduce performance for >2 months
common frequency for health is
3x per week
fitness/performance goals require ___frequencies
greater
6x per week for bodybuilders
low training frequency
too low a training frequency will not offer adequate exercise stress, resulting in limited benefits
high training frequency
too high a training frequency will likely cause overtraining related problems
a tolerable upper limit for stress exists before the body reaches the exhaustion phase of
Selye’s general adaptation syndrome
training duration often measured by
time under tension, only working periods count not rest
training duration depends on the
clients capabilities, training intensity, time availability
the higher the intensity, the ___ the possible training duration
lower
training intensity predicts
adaptations more than any other component
training intensity indicates
training duration and frequency as well as rest/recovery
two factors determine appropriate intensity for application in a program
clients physical aptitude and safety
energy system utilized
clients physical aptitude and safety
excessive may cause injury or psychological barriers
training intensity determination: 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
training volume for weight lifting
combines sets, reps, loads lifted
volume =
sets x reps x weight
time periods between physical efforts that influence energy system contribution, recruitment capacity, subsequence performance and training adaptations
rest intervals
rest intervals have an impact on
total repetitions and intensity of each set
_____dictate appropriate work-rest ratios
training intensity and activity type
intensity and rest intervals primarily dictate the ______ response to exercise
type and level of the hormonal
aerobic training work to rest ratio
1:1 to 1:3
low intensity
anaerobic training work to rest ratio
1:3 to 1:12
high intensity
duration of time in-between exercise bouts
recovery period
recovery period allows for
energy system replenishment and adaptation to occur
allow ___ hours between intense or high-volume resistance training sessions
48
inadequate recovery increases the risk for
injury, illness, overtraining
excess recovery limits
fitness improvement
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
c
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
d
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
Which program component will have the greatest impact on exercise-induced adaptations?
a. Volume
b. Intensity
c. Frequency
d. Exercise order
b
The work-rest ratios during anaerobic training can range from 1:___to 1:___
3, 12
____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.
overtraining syndrome
Hypertrophy training emphasizes the _____ energy system.
glycolytic
True or False? Neural training requires high-intensity, maximal-duration work to facilitate optimal adaptations.
false
True or False? Training duration is often measured by time-under-tension.
true
identify the three components calculated when measuring training volume for a weightlifting program
sets, tops, loads lifted
