Ch. 18 - 22

Question 1

The percentage of VO2max at which blood lactate concentration begins to increase above resting levels

Answer 1

Lactate Threshold

Question 2

The most frequently used method for prescribing aerobic exercise intensity

Answer 2

Heart Rate

Question 3

Age-predicted maximum heart rate (APMHR)

Answer 3

220 - age

Question 4

Progression is accomplished by increasing the _________, _________, and _________.

Answer 4

Frequency
Intensity
Duration

Question 5

Don’t increase any variable by more than ___ each week.

Answer 5

no more than 10% each week

Question 6

Long, slow distance training - Training is _______ than race distance (or 30mins to 2hrs) at ___ of VO2max.

Answer 6

LONGER than race distance at 70% of VO2max

Question 7

Steady pace/tempo training: __ to __ mins of continuous training at the _______ ________.

Answer 7

20 to 30 mins

at the LACTATE THRESHOLD

Question 8

Interval Training - Exercise at an intensity ______ ___ VO2max for intervals of __ to __ mins.

Answer 8

CLOSE TO (vo2max)
intervals of 3 to 5 mins.

Question 9

Work:rest ratio should be __:__

Answer 9

work:rest = 1.1

Question 10

Repetition Training - Conducted at intensities _______ than VO2max, with work intervals lasting __-__ seconds.

Answer 10

GREATER than VO2max (intensity)

30-90 seconds (work intervals)

Question 11

Easy running combined with hills or short, fast bursts.

Answer 11

Fartlek Training

Question 12

Off-season (base training)

Answer 12

Long duration/low intensity

Gradually increase intensity and duration

Question 13

Preseason training

Answer 13

increase intensity
maintain or reduce duration
incorporate all types of training

Question 14

In-Season (Competition) Training

Answer 14

Designed around competition

low-intensity/short-duration

Question 15

Post-Season (Active Rest) Training

Answer 15

Recover

Maintain Sufficient Fitness

Question 16

The systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention.

Answer 16

Tapering

Question 17

Objective of tapering

Answer 17

Attain peak performance at competition time.

Question 18

Strategy to promote long-term training and performance improvements with preplanned, systematic, variations in training specificity, intensity, and volume organized in periods or cycles within an overall program.

Answer 18

Periodization

Question 19

G.A.S.

Answer 19

General Adaptation Syndrome

Question 20

3 distinct phases of the body’s response to training stress

Answer 20

Alarm
Resistance
Exhaustion

Question 21

Macrocycle

Answer 21

Entire training year

Question 22

A macrocycle may also be a period of many ________ up to ____ _____

Answer 22

many MONTHS up to FOUR YEARS

Question 23

Mesocycles

Answer 23

Two or more cycles within the macrocycle

Question 24

Mesocycles duration…

Answer 24

Several weeks to several months

Question 25

Microcycles

Answer 25

One to Four weeks

Question 26

Three phases of preparatory period of periodization.

Answer 26

Hypertrophy/Endurance Basic Strength Strength/Power

Question 27

Hypertrophy/Endurance phase of preparatory period.

Answer 27

``` Low Intensity (50-75% of 1RM) High Volume (6 sets - 10-20 reps) ```

Question 28

Basic Strength Phase of preparatory period.

Answer 28

``` High Intensity (80-90% 1RM) Moderate Volume (3-5 sets - 4-8 reps) ```

Question 29

Strength/Power Phase of preparatory period.

Answer 29

``` High Intensity (75-95% 1RM) Low Volume (3-5 sets - 2-5 reps) ```

Question 30

Between the preparatory and competitive periods.

Answer 30

First Transition Period

Question 31

After first transition period.

Answer 31

Competitive Period

Question 32

After competitive period.

Answer 32

Second Transition Period (Active Rest)

Question 33

Off-Season (in relation to sports seasons)

Answer 33

Between Postseason and 6 weeks prior to first contest.

Question 34

All 4 sports seasons

Answer 34

Preseason In-Season Postseason Off-Season

Question 35

Traditional resistance training periodization model with gradually progressive mesocycles increases in intensity over time.

Answer 35

Linear

Question 36

A periodization model alternative that involves large fluctuations in the load over volume assignments for core exercises.

Answer 36

Undulating or Nonlinear

Question 37

(example of macrocycle) Increased intensity of sport-specific training. Resistance training three times/week. Plyometrics and anaerobic training high priority.

Answer 37

Preseason Mesocycle

Question 38

(example of macrocycle) No formal or structured workouts. Recreational activities at low intensity and volume.

Answer 38

Postseason Mesocycle (active rest period)

Question 39

(example of macrocycle) Maintain/improve strength, power, flexibility, and anaerobic conditioning. Resistance training limited to 30 minutes 1-3 times per week. Majority of time spent on skill and strategy development.

Answer 39

In-Season Mesocycle (competition period)

Question 40

(example of macrocycle) Testing at the beginning and end. Resistance training higher priority. Aerobic endurance training and flexibility.

Answer 40

Off-Season Mesocycle

Question 41

Healing tissue must not be ___________

Answer 41

overstressed

Question 42

Person that provides medical care to an organization, school, or team.

Answer 42

Team Physician

Question 43

Person typically responsible for the day-to-day physical health of the athletes

Answer 43

Athletic Trainer

Question 44

Plays a valuable role in reducing pain and restoring function to the injured athletes

Answer 44

Physical Therapist

Question 45

Expertise to assist with the design of a conditioning program that carefully considers the body's metabolic response to exercise and the ways in which that reaction aids the healing process.

Answer 45

Exercise Physiologist

Question 46

Plays a valuable role within the team and is an integral part of the rehabilitation and reconditioning process.

Answer 46

Strength and Conditioning Professional

Question 47

Person who has a background in sport nutrition may provide guidelines regarding proper food choices to optimize tissue recovery.

Answer 47

Nutritionist

Question 48

Specific, sudden episode of overload injury to a tissue, resulting in disrupted tissue integrity.

Answer 48

Macrotrauma

Question 49

Repeated stresses applied to a tissue by continuous training or training with too little recovery time.

Answer 49

Microtrauma

Question 50

3 phases of tissue healing

Answer 50

Inflammation Repair Remodeling

Question 51

(3 phases of tissue healing) Proper collagen fiber alignment Increased tissue strength

Answer 51

Remodeling

Question 52

(3 phases of tissue healing) Decreased collagen synthesis Increased number of inflammatory cells Pain, swelling, and redness

Answer 52

Inflammation

Question 53

(3 phases of tissue healing) Decreased collagen fiber organization Collagen fiber production Decreased number of inflammatory cells

Answer 53

Repair

Question 54

Never _________ or _________ healing tissue

Answer 54

OVERLOAD or UNDER-LOAD

Question 55

An exercise in which the terminal joint is free to move.

Answer 55

Open Kinetic Chain

Question 56

An exercise in which the distal joint segment is stationary

Answer 56

Closed Kinetic Chain

Question 57

4 phases of New Facility Design

Answer 57

Predesign Phase Design Phase Construction Phase Preparation Phase

Question 58

2 generally accepted methods for organizing a training facility.

Answer 58

According to... DIFFERENT BODY PARTS or TYPES OF EQUIPMENT