Lecture 7

Question 1

Training represents…

Answer 1

The physical, technical, intellectual, and psychological preparation through physical and mental training

Question 2

FITT aerobic

Answer 2

F – mod >5d/wk, vig >3d/wk
I – mod and/or vig
T – mod 30-60min, vig 20-60min
T – regular, purposeful ex that involves major muscle groups & is continuous & rhythmic in nature
V - >500-1000 MET/min/wk
P – one continuous session/day or multiple sessions >10min
P – gradual progression of ex vol by adjusting F I T

Question 3

FITT RT

Answer 3

F – 2-3d/wk
I – strength 60-8-% 1RM nov-adv
T - -
T – multijoint ex’s, each major muscle group
Reps – 8-12
Sets 2-4
Pattern – 2-3min rest, 48hr b/w muscle group session
P – increase reps, sets, freq, resistance

Question 4

FITT Flexibility

Answer 4

F – 2-3d/wk
I – stretch to point of feeling tightness or slight discomfort
T – min 10-30s
T – static, dynamic, ballistic, pnf
V – 60s total time for each ex
P – repeat each ex 2-4 times

Question 5

Homeostasis:

Answer 5

Body’s tendency to maintain balance in the presence of continual environmental variation
A dynamic state, representing the net effect of all turnover reactions *

Question 6

Alarm reaction:

Answer 6

Shock state, source of biological stress identified by body, response to change, tries to overcome imbalance caused by stressor. Stressor persists, physical and mental performance is reduced below baseline levels.

Question 7

Resistance stage:

Answer 7

Starts as soon as stressor is removed, body recovers from temporary imbalance and adapts at a higher level of performance to compensate for increased demands.

Question 8

Exhaustion stage:

Answer 8

Long-continued exposure wears down body’s resistance; adaptation energy is exhausted, body doesn’t have time to adapt, Alarm reaction signs reappear

Question 9

Supercompensation cycle:

Answer 9

Stimulus -> fatigue -> compensation -> supercompensation -> involution

Question 10

Periodisation:

Answer 10

Structures intensity, duration, frequency of workouts, attempting to avoid overtraining, minimise injury potential, reduce training monotony, while progressing toward peak competition performance.

Question 11

Methods of estimating intensity of ex:

Answer 11

%1RM, %VO2max, %HRmax, RPE

Question 12

Training cycle ratios

Answer 12

Overload, reversibility, specificity, progression, individuality

Question 13

Evidence of “training” effect – overload has been reduced:

Answer 13

Same workload produces less disturbance in homeostasis

Body able to meet same level of mechanical work with less increase in physiological demand

Question 14

Specificity:

Answer 14

Specificity of training principle applies more so to the exercise being performed during the training i.e. mode, muscle group and energy system – but less so to the overall event/athletic performance.

Question 15

*Why would cardiorespiratory response to swimming differ from running?

Answer 15

1 horizontal position
2 ventilation is restricted
3 external pressure is increased
4 heat conductance of water is higher than air
5 smaller muscle mass swimming (minimal postural muscle work)