principles of training and techniques Flashcards

1
Q

what is strength

A

the maximum force against a set resistance that muscles can exert in a single effort.

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2
Q

what are repetitions

A

number of times an exercise is repeated without a break

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3
Q

what is repetition maximum

A

the amount of resistance you can lift 1 time.

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4
Q

what are sets

A

number of repetitions completed makes up a set.

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5
Q

what is endurance

A

ability for a muscle to repeatedly contract against a given resistance

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6
Q

what is power

A

ability for a muscle to exert force over a distance in a short time.

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7
Q

what is eccentric contraction

A

lengthening of the muscle fibres.

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8
Q

what is concentric contraction

A

shortening of the muscle fibres.

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9
Q

what is isometric

A

force applied with little to no lengthening of the muscle fibers

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10
Q

what is isotonic

A

muscle fibers shortening or lengthening depending on the agonist or antagonist movement

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11
Q

what is isokinetic

A

the use of machine to ensure the weight is applied through the fill range of motion.

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12
Q

explain the benefits and cons of weight machines.

A
  • enables correct positioning and proper movement while an athlete is lifting weights.
  • isolating individual muscles.
  • safer than free weights
  • expensive and space consuming.
  • used to build strength and muscle mass.
  • doesn’t require stabilizer muscles.
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13
Q

explain the benefits and cons of free/fixed weights.

A
  • greater range of motion.
  • better joint strength
  • safe with a spotter but not as safe as weight machines.
  • can alter weight resistance.
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14
Q

explain the benefits and cons of elastic bands.

A
  • cheap
  • extremely space effective.
  • full range of motion
  • safer than free weights.
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15
Q

what is progressive overload

A
  • improvement will only occur when the training load exceeds what the body is used to.
  • can be achieved by varying the frequency, duration, and intensity.
  • increased number of resistance, number of reps, load, intensity.
  • increase the load gradually over a long period of time so that improvement can be maintained and injure rate reduced.
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16
Q

what is specificity.

A
  • aimed at specific or designated components of fitness, muscle groups, energy system.
  • training where replication of muscle groups that would be used in given sport.
17
Q

what is reversibility

A
  • complete rest should not be for more than 2-3 weeks
  • gains and progress made declines
  • reduction in strength, flexibility,
18
Q

what is the training threshold

A
  • sufficient frequency at a high enough intensity, with sufficient length.
  • max heart rate: 220 minus age
  • two thresholds, aerobic 60%-80% of persons max heart rate.
  • anaerobic 80-95%
19
Q

benefits of warm ups and cool downs

A
  • takes 10% of exercise time
  • last for about 5mins, with relative intensity
  • cool down needed to bring heart levels back down slowly
20
Q

what is stroke volume and cardic output?

A
  • stroke volume: amount of blood being pumped through the heart per beats.
  • cardiac output: amount of blood bumped through the heart per minute.
21
Q

what is oxygen uptake

A
  • the amount of oxygen the body uses per minute and the capacity of an individuals body to transport/ utilise oxygen.