principles of training and techniques

Question 1

what is strength

Answer 1

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

Question 2

what are repetitions

Answer 2

number of times an exercise is repeated without a break

Question 3

what is repetition maximum

Answer 3

the amount of resistance you can lift 1 time.

Question 4

what are sets

Answer 4

number of repetitions completed makes up a set.

Question 5

what is endurance

Answer 5

ability for a muscle to repeatedly contract against a given resistance

Question 6

what is power

Answer 6

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

Question 7

what is eccentric contraction

Answer 7

lengthening of the muscle fibres.

Question 8

what is concentric contraction

Answer 8

shortening of the muscle fibres.

Question 9

what is isometric

Answer 9

force applied with little to no lengthening of the muscle fibers

Question 10

what is isotonic

Answer 10

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

Question 11

what is isokinetic

Answer 11

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

Question 12

explain the benefits and cons of weight machines.

Answer 12

• 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.

Question 13

explain the benefits and cons of free/fixed weights.

Answer 13

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

Question 14

explain the benefits and cons of elastic bands.

Answer 14

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

Question 15

what is progressive overload

Answer 15

• 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.

Question 16

what is specificity.

Answer 16

• 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.

Question 17

what is reversibility

Answer 17

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

Question 18

what is the training threshold

Answer 18

• 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%

Question 19

benefits of warm ups and cool downs

Answer 19

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

Question 20

what is stroke volume and cardic output?

Answer 20

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

Question 21

what is oxygen uptake

Answer 21

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