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KIN 269 > TRAINING FOR PERFORMANCE > Flashcards

TRAINING FOR PERFORMANCE Flashcards

1
Q

T or F:
Training program should not match the anaerobic and aerobic demands of the sport

A

False, they should

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2
Q

What is training overload?

A

Increased capacity of a system in response to training above the level to which it is accustomed

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3
Q

What is training specificity?

A

Specific muscles involved

Specific energy systems that are utilized

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4
Q

What is training reversibility?

A

When training is stopped, the training effect is quickly lost

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5
Q

What is progressive overload?

A

Increased capacity in response to training overload

progressive increase in training load as body adapts

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6
Q

What is training volume?

A

duration and frequency

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7
Q

What is training intensity?

A

force of muscle action and stress on the muscular and cardiovascular systems

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8
Q

What is resistance training?

A

high intensity and low volume

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9
Q

What is aerobic training?

A

high volume and lower intensity

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10
Q

What are rest periods?

A

without them, muscles become chronically fatigued and depleted of stored energy

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11
Q

What is specificity?

A

Specific muscle involved (group)

Specific fibre type

Type of contraction (eg. Isometric)

Velocity of contraction

Energy systems that provide ATP (aerobic vs. anaerobic)

Joint angle

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12
Q

What is reversibility?

A

When training is stopped, the training effect is quickly lost

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13
Q

What is Maintenance?

A

Reducing frequency and duration to maintain physiological adaptations of training

Ability to maintain training effect by reducing the amount of work performed

Reduce the FREQUENCY of exercise

Must maintain INTENSITY of exercise

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14
Q

What is taper?

A

Peaking for performance: “when you train you cannot compete, and when you compete you cannot train”

Short-term reduction in training load prior to competition

Allows muscles to resynthesize glycogen and heal from training-induced damage

Improves performance in both strength and endurance events

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15
Q

What is rest?

A

Recovery and protein synthesis: “rebuilding the body”

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16
Q

Genetics plays an important role in how an individual responds to?

A

training

Åstrand and Rodahl: “If you want to become a world-class athlete, you must choose your parents wisely.”

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17
Q

Why is Anaerobic capacity is more genetically determined than aerobic capacity?

A

Training can only improve anaerobic performance to a small degree

Dependent largely on fast (IIx) fibers

Determined early in development

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18
Q

Enhancement In Endurance Performance: What are the Physiological Limits?

A

Low responders and high responders

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19
Q

What are low responders?

A

Labeled as “genotype A” (bottom line, next slide).

Possess a relatively low untrained VO2 max.

Often exhibit limited exercise training response, as VO2 max improves by 5% or less.

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20
Q

What are high responders?

A

Labeled as “genotype E” (top line, next slide).

Individuals with the ideal genetic makeup required for champion endurance athletes.

Possess a relatively high untrained VO2 max.

Often increase VO2 max by 50% with training.

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21
Q

What is a warm-up?

A

Increases cardiac output and blood flow to skeletal

Increases muscle temperature and enzyme activity

Opportunity for stretching exercises
Believed to reduce risk of muscle injury???

Activates motor unit recruitment

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22
Q

What is a workout?

A

Training session

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23
Q

What is a cool down?

A

Return blood “pooled” in muscles to central circulation

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24
Q

What are the Three common methods of aerobic training?

A

Interval training

Long, slow distance

High-intensity, continuous exercise

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25
Q

Training to improve aerobic power Should be geared toward improving?

A

VO2 max

Lactate threshold

Running economy

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26
Q

What are the components of interval training?

A

Repeated exercise bouts

Work interval

Rest interval

Number of interval sets and repetitions

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27
Q

What is Repeated exercise bouts?

A

Separated by brief recovery periods

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28
Q

What is a work interval?

A

Distance to be covered

Intensity: 85–100% HRmax

Duration: >60 seconds to improve VO2 max

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29
Q

What is a rest interval?

A

Light activity such as walking

1:1 ratio of work to rest (aerobic)

1:6 ratio of work to rest (anaerobic)

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30
Q

What are the Number of interval sets and repetitions dependant on?

A

Depends on purpose of training and fitness level

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31
Q

HIIT characterized by?

A

Repeated high intensity exercise bouts.
Separated by brief recovery periods

Work interval.
Defined by distance covered.

Rest interval.
Light activity (walking).

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32
Q

Training outcomes of HIIT?

A

Improved VO2 max, running economy, and lactate threshold better than low-intensity intervals.

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33
Q

VO2 max of Low-intensity exercise?

A

57% VO2 max or 70% HRmax

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34
Q

Low-intensity training includes?

A

Low-intensity exercise
57% VO2 max or 70% HRmax

Duration greater than would be expected in competition

Based on the idea that training improvements are based on volume of training
However, more is not always better

1.5 hours/day training results in better performance than 3 hours/day

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35
Q

High-intensity exercises include?

A

Appears to be the best method of increasing VO2 max and lactate threshold

High-intensity exercise
At or slightly above lactate threshold
80–90% HRmax
≥90% HRmax or 95% HRR also suggested

Duration of 25–50 min
Depending on individual fitness level

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36
Q

Why is it that Altitude training may not always improve performance at sea level?

A

Lower training intensity at altitude may result in de-training

Dependent on the altitude: 2,000 – 3,000m

37
Q

What is Live-High and Train-Low?

A

Spend sleeping and resting time at altitude
Increases red blood cell volume and oxygen transport capacity of blood

Train at lower altitude

Better performance gains compared to living and training at sea level

38
Q

Most injuries are a result of?

A

overtraining

Short-term, high-intensity exercise

Prolonged, low-intensity exercise

39
Q

What is the The “ten percent rule” for increasing training load?

A

Increase intensity or duration ≤10% per week

40
Q

Other injury risk factors involved in endurance training?

A

Strength and flexibility imbalance

Footwear problems

Malalignment

Poor running surface

Disease (arthritis)

41
Q

Other injury risk factors involved in endurance training?

A

Strength and flexibility imbalance

Footwear problems

Malalignment

Poor running surface

Disease (arthritis)

42
Q

Explain the ATP-PC system and anaerobic power?

A

Short (5–10 seconds), high-intensity work intervals

30-yard/meters dashes for football players

30- to 60-second rest intervals (1:6 W:R)

Little lactic acid is produced, so recovery is rapid

BUT, increased number of repeats leads to increase LA-

43
Q

Explain the Glycolytic system and anaerobic power?

A

Short (20–60 seconds), high-intensity work intervals
Very demanding training
May alternate hard and light training days

44
Q

What does Isometric or static training focus on?

A

Application of force without joint movement

45
Q

Dynamic or isotonic, best know as? And Includes variable resistance exercise such as?

A

concentric and eccentric

Nautilus equipment

Lifestyle

Free weights

46
Q

What is Isokinetic?

A

Exertion of force at constant speed

Cybex

Kin Com

Biodex

47
Q

What is Isokinetic?

A

Exertion of force at constant speed

Cybex

Kin Com

Biodex

48
Q

What is hypertorophy?

A

Increased muscle mass

Increased muscle fiber diameter

Responsible for most of the increase in muscle size

49
Q

What is hypertorophy?

A

Increased muscle mass

Increased muscle fiber diameter

Responsible for most of the increase in muscle size

50
Q

What is hyperplasia?

A

Increased number of muscle fibers

Conversion of IIx -> IIa fibers

51
Q

What are the Central nervous system changes involved in strength training?

A

Increased motor unit recruitment

Altered motor neuron firing rates

Enhanced motor unit synchronization

Removal of neural inhibition

52
Q

What is progressive resistance training?

A

Improvements in strength via progressive overload

Periodically increasing resistance (weight lifted) to continue to overload the muscle

Basis for most weight-training programs

Periodization

53
Q

General Strength-Training guidelines?

A

Intensity
4–12 RM
Strength gains lower with >15 repetitions

Number of sets for maximal strength gains
Highly trained athletes require 4–8 sets per muscle group
3–8 sets in trained non-athletes
1–4 sets in non-trained individuals

Frequency
3 days per week (whole body program)
4 to 6 days per week using “split” program

Should involve muscles used in competition

Speed of muscle shortening similar to speeds used in events (Specificity Principle)

54
Q

General Strength-Training guidelines?

A

Intensity
4–12 RM
Strength gains lower with >15 repetitions

Number of sets for maximal strength gains
Highly trained athletes require 4–8 sets per muscle group
3–8 sets in trained non-athletes
1–4 sets in non-trained individuals

Frequency
3 days per week (whole body program)
4 to 6 days per week using “split” program

Should involve muscles used in competition

Speed of muscle shortening similar to speeds used in events (Specificity Principle)

55
Q

Some research suggests that one set results in?

A

strength gains equal to multiple sets

Controversial finding

56
Q

Number of sets required differs among?

A

subject populations

Highly trained athletes
4 to 8 sets

Trained nonathletes
3 to 8 sets

Untrained individuals
1 to 4 sets

57
Q

Are strength gains similar following training using free weights and machines?

A

Yes

58
Q

Argument for free weights?

A

Data exist showing that free weights produce greater strength gains

Free weights produce greater movement variability and specificity

Free weights force control of balance and stabilization

59
Q

Disadvantages of free weights?

A

Potential for injury

Proper lifting technique required

Spotters needed

60
Q

Combined strength and endurance training may result in? What does it depend on?

A

lower gains in strength than strength training alone (Interference Effect)

Depends on:
Training state of subject

Volume and frequency of training

Way the two methods are integrated

61
Q

Why should strength and endurance training should be performed on alternate days for optimal strength gains?

A

May be due to fatigue and signaling mechanism

62
Q

Potential for interference of adaptations?

A

Endurance training increases mitochondial protein

Strength training increases contractile protein

Depends on intensity, volume, and frequency of training

63
Q

Potential for interference of adaptations?

A

Endurance training increases mitochondial protein

Strength training increases contractile protein

Depends on intensity, volume, and frequency of training

64
Q

What do Studies show about conflicting results between strength and endurance training?

A

Depends on intensity, volume, and frequency of training

Strength is compromised

65
Q

What do Studies show about conflicting results between strength and endurance training?

A

Depends on intensity, volume, and frequency of training

Strength is compromised

66
Q

Why do Untrained males have greater absolute strength than untrained females?

A

50% stronger in upper body, 30% stronger in lower body

However, strength related to cross-sectional area of muscle is similar

3–4 kg of force per cm2 of muscle in males and females

67
Q

Why does There does not appear to be a gender differences in response to short-term strength training?

A

Men exhibit greater hypertrophy as a result of long-term training

Due to higher testosterone levels

68
Q

Strength training results in increased what? How long?

A

muscle size and strength

Initial 8–20 weeks
Neural adaptations

Long-term training (20+ weeks)
Muscle hypertrophy
High-intensity training can result in hypertrophy with 10 sessions

69
Q

What is Delayed onset muscle soreness (DOMS)?

A

Appears 24–48 hours after strenuous exercise

Due to microscopic tears in muscle fibers or connective tissue

Results in cellular degradation and inflammatory response

Not due to lactic acid

Eccentric exercise causes more damage than concentric exercise

Slowly begin a specific exercise over 5–10 training sessions to avoid DOMS

70
Q

What is Delayed onset muscle soreness (DOMS)?

A

Appears 24–48 hours after strenuous exercise

Due to microscopic tears in muscle fibers or connective tissue

Results in cellular degradation and inflammatory response

Not due to lactic acid

Eccentric exercise causes more damage than concentric exercise

Slowly begin a specific exercise over 5–10 training sessions to avoid DOMS

71
Q

Steps Leading to DOMS?

A

Strenuous muscle contraction results in muscle damage

Membrane damage occurs
Including sarcoplasmic reticulum

Calcium leaks out of SR and collects in mitochondria
Inhibits ATP production
Activates proteases which degrade contractile proteins

Results in inflammatory process
Increase in prostaglandins/histamines
Edema and histamines stimulate pain receptors

72
Q

A bout of unfamiliar exercise results in? Why is this?

A

DOMS

Following recovery, another bout of same exercise results in minimal injury

73
Q

What is the neural theory for DOMS?

A

Recruitment of larger number of muscle fibers

74
Q

What is the connective tissue theory for DOMS?

A

Increased connective tissue to protect muscle

75
Q

What is the cellular theory for DOMS?

A

Synthesis of protective proteins within muscle fiber

76
Q

You should use Stretching exercises to improve?

A

flexibility and efficiency of movement

Limited evidence that flexibility reduces injury risk

77
Q

What is static stretching?

A

Continuously holding a stretch position

Hold position for 10–60 seconds

Repeat each stretch 3–5 times

Preferred technique

Less chance of injury or soreness

Less muscle spindle activity

78
Q

What is static stretching?

A

Continuously holding a stretch position

Hold position for 10–60 seconds

Repeat each stretch 3–5 times

Preferred technique

Less chance of injury or soreness

Less muscle spindle activity

79
Q

What is dynamic stretching?

A

Ballistic stretching movements

80
Q

What is Proprioceptive neuromuscular facilitation (PNF)?

A

Preceding a static stretch with isometric contraction of muscle being stretched

Contraction stimulates Golgi tendon organ

Requires a training partner

81
Q

What is Proprioceptive neuromuscular facilitation (PNF)?

A

Preceding a static stretch with isometric contraction of muscle being stretched

Contraction stimulates Golgi tendon organ

Requires a training partner

82
Q

What is off-season conditioning?

A

Prevent excessive weight (fat) gain

Maintain muscular strength or endurance

Maintain bone and ligament integrity

Maintain skill level

83
Q

What is off-season conditioning?

A

Prevent excessive weight (fat) gain

Maintain muscular strength or endurance

Maintain bone and ligament integrity

Maintain skill level

84
Q

What is preseason conditioning?

A

8–12 weeks prior to competition

Increase to maximum the energy systems used in particular sports

85
Q

What is in-season conditioning?

A

Maintenance of fitness level

May incorporate periodized techniques

86
Q

What is in-season conditioning?

A

Maintenance of fitness level

May incorporate periodized techniques

87
Q

What are the common Training Mistakes?

A

Overtraining
Workouts that are too long or too strenuous
Greater problem than undertraining

Undertraining

Performing non-specific exercises
Do not enhance energy capacities used in competition

Failure to schedule a long-term training plan
Misuse of training time

Failure to taper before a performance
Inadequate rest; compromises performance

88
Q

What are the Symptoms of Overtraining?

A

Elevated heart rate and blood lactate levels
At same submaximal work rate

Loss in body weight
Due to reduction in appetite

Chronic fatigue

Psychological staleness

Multiple colds or sore throats

Decrease in performance

KIN 269 (4 decks)

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