Training

Question 1

Specificity

Answer 1

specific muscles involved
specific energy systems that are utilized

Question 2

Overload

Answer 2

increased capacity of a system in response to training above the level which it is accustomed
too much leads to overtraining or overreaching

Question 3

Rest

Answer 3

important to manage recovery time to optimise adaptive response and avoid overtraining

Question 4

Reversibility

Answer 4

training effect quickly lost

Question 5

Aerobic energy system

Answer 5

aerobic metabolism

Question 6

Anaerobic energy system

Answer 6

ATP-PC system
glycolysis

Question 7

When are training improvements greater?

Answer 7

individuals with lower initial fitness

individualized training programmes

Question 8

Influence of genetics

Answer 8

play role in how individual responds to training
anaerobic capacity more gentically determined
fast twitch fibres (type IIx)

determine VO2max

Question 9

Elements contributing to aerobic performace

Answer 9

•A high VO2max
•Superior exercise economy/efficiency
•A high lactate threshold and critical power

Question 10

Low responders training induced changes in VO2max

Answer 10

Possess a relatively low untrained VO2 max

Often exhibit limited exercise training response as VO2max improves by 5% or less

Question 11

High responders training induced changes in VO2max

Answer 11

Individuals with the ideal genetic makeup required for champion endurance athletes

Possess a relatively high untrained VO2max

Often increase VO2max by 50% with training

Question 12

Warm-up

Answer 12

increase cardiac output and blood flow to skeletal muscle
increase muscle temp and enzyme activity
can reduce risk of exercise-induced muscle injury

Question 13

Cool down

Answer 13

return blood pooled in muscles to central circulation

Question 14

3 training methods to improve aerobic power

Answer 14

interval training
long, slow duration
high-intensity, continuous exercise

Question 15

Training is designed to improve

Answer 15

VO2max
lactate threshold
running economy

Question 16

Peak running velocity

Answer 16

highest speed that can be maintained for 5+ seconds

inversely correlated to endurance race finish times

Question 17

HIIT

Answer 17

repeated high intensity exercise bout separated by brief recovery periods
ratio work:rest

work interval
rest interval
sets and reps

Question 18

Training outcome HIIT

Answer 18

improved VO2 max
running economy
lactate threshold

increases mitochondrial volume

Question 19

Long slow distance

Answer 19

training duration greater than event duration
improvements based on volume of training
targets aerobic base

Question 20

High-intensity continuous exercise

Answer 20

increase VO2max and lactate threshold
above lactate threshold/80-100% VO2max
monitor using HR

Question 21

Monitor exercise intensity using

Answer 21

% HR max

Question 22

Injuries due to

Answer 22

overtraining
short-term high-intensity exercise
prolonged low-intensity exercise
= increase 10%

strength/felxibility imbalance
footwear
poor running surface
disease (arthritis)

Question 23

Training to improve anaerobic power

Answer 23

ATP-PC system - e.g., 30m sprint short work (5-10s) longer rest
glycolytic system - short work (20-60s)

Question 24

Isometric/static strength training

Answer 24

application of force without joint movement

Question 25

Dynamic/isotonic strength training

Answer 25

variable resistance exercise

Question 26

Isokinetic strength training

Answer 26

exertion of force at constant speed

Question 27

Strength training adaptation

Answer 27

increased muscle force production increased muscle mass

Question 28

Hypertrophy

Answer 28

increased muscle fibre diameter

Question 29

Hyperplasia

Answer 29

increased number of muscle fibres

Question 30

Resistance-training programmes

Answer 30

intensity - %1RM volume - sets/reps

Question 31

Strength

Answer 31

ability to exert force in order to overcoming resistance

Question 32

Power

Answer 32

ability to exert force with respect to time rate at which force can be applied

Question 33

Strength-training principles

Answer 33

progressive overload = improve strength intensity less sets more reps frequency specificty

Question 34

Sex difference strength training

Answer 34

untrained males greater absolute strength than untrained females strength/cross-sectional area of muscle similar no difference response to short-term strength training men = hypertrophy = high testosterone

Question 35

Combined strength and endurance training programme

Answer 35

limit strength gains vs strength training alone training state volume/frequency way methods integrated - perform on alternate days

Question 36

Carb muscle adaptations

Answer 36

low muscle glycogen = promote increased protein synthesis/mitochondria formation higher activation PGC-1a restrict diet = fatigue/limit training train twice per day

Question 37

Protein muscle adaptation

Answer 37

increase rate of protein sysnthesis post-training important for endurance/resistance training

Question 38

Antioxidant supplements

Answer 38

prevent damage and fatigue induced from free radical production high doses = block adaptations

Question 39

DOMS

Answer 39

24-48 hours after strenuous exercise microscopic tears in muscle fibre or connective tissue cellular degradation/inflammatory response eccentric exercise cause more damage than concentric treatment = rest, ice, compression, elevation (RICE) aspirin/ibuprofen

Question 40

DOMS steps

Answer 40

structural damage to muscle fibres membrane damage calcium leaks out of sarcoplasmic reticulum protease activation = breakdown cellular proteins inflammatory response edema/pain

Question 41

Static stretching

Answer 41

continuously hold stretch position hold 10-60s repeat less chance injury/soreness less muscle spindle activity improve flexibility

Question 42

Dynamic stretching

Answer 42

ballistic stretching movements

Question 43

PNF

Answer 43

proprioceptive neuromuscular facilitaion static stretch with isometric contraction of muscle contraction stimulates golgi tendon organs requires training partner

Question 44

Tapering

Answer 44

short-term reduction in training load prior to comp improve strength/edurance events allow muscle resynthesize glycogen and heal from training-induced damage

Question 45

Macrocycle

Answer 45

entrire season/year

Question 46

Mesocycle

Answer 46

2-6 weeks target specific training goals

Question 47

Microcycle

Answer 47

~7 days focus block of training prep for matchday or comp

Question 48

Training mistakes

Answer 48

overtraining undertraining performing non-specific exercises lack long-term training plan failure to taper before performance

Question 49

Symptoms overtraining

Answer 49

decrease performance loss body weight chronic fatigue increased number infections psychological staleness elevated HR and blood lactate levels duirng exercise