wk3 goals of training

Question 1

what is HITT

Answer 1

high intensity interval training

Question 2

what is LSD in training

Answer 2

long slow distance

Question 3

how to improve athletic performance ?

Answer 3

By traininig and skill develop[ment

Question 4

how to conduct skill development?

Answer 4

Enhanced by:
Practice and repetition
Coaching

Question 5

what is training(3 A)

Answer 5

A process of preparing for sport or athletic performance
A gradual adaption that is determined by the type of training
Strength (RM)
Endurance (VO2)
Achieving optimal fitness level

Question 6

off season, make sure they have enough rest

Question 7

disuse:

Answer 7

considering injuery

Question 8

overtraining?

Answer 8

not only serious athletes get overtrained, this puts your efforts at risk

Question 9

mitochondria biogenesis, why we need more?

Answer 9

more atp, more energy,

Question 10

muscle hypertrophy

Question 11

difference between endurance and resistant

Answer 11

energy consuming source: carb
endurance: fuel diversity
resistance: solely on CHO

Question 12

ca[illary up, more o2 to muscle more energy, less fatigue

Question 13

what is the nueromuscle adaptations

Question 14

concurrent training

Question 15

why as dietitians we also need to care about training goals?

Answer 15

pre-training
post-training: how to help athletes recover from training
maximize the training
for young athletes: enough energy for growth as well as performance

Question 16

short-term goals in nutrition

Question 17

long-term nutritional goals

Question 18

what are the principles of training?

Answer 18

1. progressiver overload
2. individuality
3. specificity
4. hard/easy interchangebly
5. periodization
6. disuse

Question 19

general goals of training

Answer 19

improving performance
improving specific components of fitness
avoid injury and overtraining
achieving top performance for event(peaking)

Question 20

general adaptiations to endurance exercise

Answer 20

1. CV fitness
2. mitochondrial biogenesis
3. improvements in Vo2 max, lactate/ventilatry threshold, oxygen uptake kinetics, exercise economy
4. end goal: exercise for longer at same intensity or maintain a higher intensity for same duration
5. greater fuel diversity(碳，蛋，脂)

Question 21

general adaptations to resistance exercise

Answer 21

1. muscle hypertrophy and strength
2. improvements in anaerobic capacity, muscular fitness, glycolytic metabolism糖酵解代谢
   3.. increased protein synthesis= increase in muscle mass
3. solely requires CHO as a fuel

Question 22

local adaptations in endurance training/HITT training

Answer 22

improved oxygentransportation and energy generation from oxygen pathways through mitochondrial biogenesis and capillary density

Question 23

what is the goal of local adaptations of endurance training

Answer 23

delay the onset of fatigue during activity

Question 24

volume or intensity training in mitochondrial adaptations

Answer 24

intensity(sprint interval training): ↑mitochondrial respiration
volume(long-slow distance): ↑mitochondrial content
HITT: both

Question 25

why is HITT so efficient?

Answer 25

1. recruits both slow-twitch and fast-twitch muscle fibers: inhance the rate of fuel
2. repeated sprints=anaerobic-aerobic=repeated bounts of stress
3. trigers mitochondrial biogenesis
4. more EPOC within same energy expenditure

Question 26

adaptations in resistance training

Answer 26

1. increase in muscle strength and power due to meuromuscular adaptations
2. increase in muscle size(hypertrophy)

Question 27

how to achieve muscle hypertrophy?

Answer 27

post-exercise with feeding(positive protein balance)

Question 28

what is concurrent training

Answer 28

the combination of endurance and resistance training

Question 29

what would affect the goal of training?

Answer 29

not only the type of training, but also where an athlete is in the training cycle

Question 30

prior to season training goal

Answer 30

Training volume typically is increased
Goal: Improvements and/or maintenance of base
E.g., improved strength, maintenance of aerobic capacity

Question 31

pre-season training goal

Answer 31

Training volume decreased but still maintain base
Skill development

Question 32

training goal of performance seaon

Answer 32

Training volume is decreased to make way for performance and competition

Question 33

training goal for off-season

Answer 33

No formal training, but activity for exercise and recreation

Question 34

general short-term nutrition goals

Answer 34

1. consumptions of foods and beverages to support training and competition
2. minimize dehydration
3. employ performance enhancing strategies
4. support recovery and injury

Question 35

general long-term nutrition goals

Answer 35

1. adequate energy intake to meet energy demands of training and performance
2. adequate replenishment of fuel stores
3. adequate intake for growth and repair
4. adequate hydration
5. adequeate nutrition for just for performance but overall health and well-being