Metabolic Considerations & Exercise Components

Question 1

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

Answer 1

Energy systems & relative intensity

Question 2

Metabolic System Continuum: 1-10 sec

Answer 2

Phosphagen System (ATP-CP)
Force production is at it’s greatest

Question 3

Metabolic System Continuum: 11-20 sec

Answer 3

Glycolytic Pathway (Early stage)
High force production can be achieved before lactic acid accumulates

Question 4

Metabolic System Continuum: >30 sec

Answer 4

Glycolytic Pathway (Later stage)
Training enhances local muscular endurance

Question 5

Metabolic System Continuum: 60-90 sec

Answer 5

Near-max level encourages development of anaerobic capacity

Question 6

Metabolic System Continuum: 180 sec

Answer 6

Aerobic (Oxidative) Metabolism
Prolonged work, higher intensity require contribution from anaerobic systems

Question 7

Power

Answer 7

Neural adaptation
Phosphagen system
Velocity-force emphasis

Question 8

Maximal strength

Answer 8

Neuromuscular adaptation
Phosphagen system
Maximal force emphasis

Question 9

Hypertrophy/strength balance

Answer 9

Muscular adaptation
Glycolytic system
Time under tension emphasis

Question 10

Anaerobic capacity/metabolic fitness

Answer 10

Metabolic adaptation
Glycolytic system
Force-velocity capacity

Question 11

Aerobic fitness

Answer 11

Metabolic adaptation
Oxidative system
CRF/metabolic specificity

Question 12

Exercise selection must

Answer 12

Be specific to a goal; consider client specific limits & interests

Question 13

Exercise order is often dictated by

Answer 13

Major needs and limitations

Question 14

Aerobic training is usually performed

Answer 14

After resistance training

Question 15

Aerobic training will

Answer 15

Deplete glycogen needed for lifting
Limit anabolic signalling, interfering with hypertrophy

Question 16

Lactate created by weightlifting can be used

Answer 16

As fuel during aerobic exercise, allowing for higher workload at same RPE

Question 17

Recommended program session order

Answer 17

1. General warm up
2. Mobility
3. Neural readiness
4. Ballistic activities
5. Resistance training
6. Anaerobic conditioning
7. Aerobic training
8. Dynamic stretching
9. Static stretching

Question 18

Training frequency

Answer 18

Quantity of sessions per week; has major impact on adaptations and risk for overtraining

Question 19

Overtraining syndrome

Answer 19

Intolerable accumulation of training stress; results in systemic inflammation & physical/psychological symptoms that can reduce performance for >2 months

Question 20

Recommended training frequencies

Answer 20

Health: 3x /week
More for fitness/performance

Question 21

Training duration

Answer 21

Amount of time exposed to training stress; measured as time under tension

Question 22

Training intensity

Answer 22

Dictates duration/frequency as well as rest/recovery

Question 23

Two factors determine appropriate intensity

Answer 23

Client’s physical aptitude & safety
Energy system utilized

Question 24

Training volume

Answer 24

Measure of work performed during bout
Sets x reps x weight

Question 25

Rest intervals

Answer 25

Time between physical effort; influences energy system contribution, recruitment capacity, performance & training adaptations

Question 26

What dictates appropriate work:rest ratios?

Answer 26

Intensity & activity type

Question 27

Aerobic Work:Rest Ratios

Answer 27

1:1 to 1:3

Question 28

Anaerobic Work:Rest Ratios

Answer 28

1:3 to 1:12

Question 29

Recovery Period

Answer 29

Time between exercise bouts; allows adaptations to occur and energy system to replenish

Question 30

How much time between intense/high volume sessions?

Answer 30

At least 48 hours

Question 31

Inadequate recovery increases risk for

Answer 31

Injury, illness, overtraining; limits improvements in fitness