midterm

Question 1

What are the 6 principles of training?

Answer 1

Principle of Individuality, Principle of Specificity, Principle of Overload, Principle of Progression, Principle of diminishing returns, Principle of Reversibility

Question 2

What is the principle of individuality?

Answer 2

Every individual is unique and will respond to training differently.
- Some differences can be attributed to biological age, training age, gender, body size and shape, past injuries ect.

Question 3

What is the principle of specificity?

Answer 3

Training adaptations will occur specifically to the muscle group trained, intensity of the exercise, the metabolic demands of the exercise, or specific movements and activities.
-In attempting to perfect a certain skill, you must perform the skill with correct body mechanics to have correct technique

Question 4

What is the principle of overload?

Answer 4

In order for a person to achieve a training adaptation (ex. getting stronger) the body must be stressed by working against a stimulus or load that is greater than it is used to
- Challenges changes in resistance, terrain, movement complexity etc.

Question 5

What is the principle of progression?

Answer 5

In order to achieve training adaptations, training stimulus must gradually and consistently increase (similar to overload principle)
- If overload increases too quickly, poor technique, improper muscle firing patterns, and injury can occur
- If overload processes too slowly, improvements will be minimal or non-existent

Question 6

What is the principle of deminishing returns?

Answer 6

Performance gains are related to level of training (training age) of each individual
- Young training age - can see huge initial performance gains due to neural adaptations
- Older training age - smaller gains over longer periods of time

Question 7

What is the principle of reversibility?

Answer 7

When athletes cease training they will lose gains they have made back to the original level

Question 8

What is training age?

Answer 8

How much experience/time spent in a gym a person has

Question 9

What are the 3 energy systems?

Answer 9

ATP-CP, Anaerobic, Aerobic

Question 10

What is the ATP-CP energy system?

Answer 10

Short-term, high intensity activities (20-30s)
- Considered anaerobic
- Small store of ATP, can’t create ATP for immediate use

Question 11

What is the anaerobic energy system?

Answer 11

Up to 2-3 mins
- Breaks down carbohydrates to create ATP for immediate use
- Higher capacity for storing ATP

Question 12

What is the aerobic energy system?

Answer 12

Uses oxygen while converting carbohydrates, proteins and fats to ATP
- Used for prolonged, sub maximal exercise
- takes longer

Question 13

What are positive impacts on performance of a warm up?

Answer 13

• Faster muscle contraction
• Improvements in rate of force development and reaction time
• Improvements in muscle strength and power
• Lowered viscous resistance in muscles
• Improved oxygen delivery due to Bohr effect (higher temps = improved oxygen release)
• Increased blood flow
• Enhanced metabolic reactions

Question 14

What are the components of a warm up?

Answer 14

General warm up, Dynamic stretching, Sport specific

Question 15

What is a general warm up?

Answer 15

running, biking, skipping

Question 16

What is a dynamic warm up?

Answer 16

movements that work through range of motion required in the sport

Question 17

What are the 3 types o contractions?

Answer 17

Eccentric, Concentric, Isometric

Question 18

What are eccentric contractions?

Answer 18

tension is developed in muscle belly while length of muscle lengthens
- down phase or when there is too much load

Question 19

What are concentric contractions?

Answer 19

Tension developed in muscle belly while length of muscle shortens
- up phase

Question 20

What are isometric contractions?

Answer 20

tension developed in muscle belly but it is neither shortening nor lengthening
- pushing against immovable object