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Exercise Phys- Ch. 5, 6 & 10 > Chap. 10- Principles of Exercise Training > Flashcards

Chap. 10- Principles of Exercise Training Flashcards

1
Q

Two types of strength exercises?

A

Static and Dynamic

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2
Q

What is strength?

A

Force that a muscle can generate, JUST 1X.

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3
Q

What is the definition of power?

A

Explosive and how quickly you can move something

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4
Q

True or False: Force is more important for many activities than strength.

A

True

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5
Q

True or False: They can easily test power within field tests.

A

False; not very specific for power

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6
Q

what is the formula for power?

A

= power force or weight lifted X (distance/time)

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7
Q

How is power typically measured?

A

Electronic devices

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8
Q

What is endurance?

A

Greatest number of reps that can be completed at an established percent.

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9
Q

What’s an example of testing endurance with an athlete?

A
  • 10 reps for athlete A and B same position
  • Combine football players benching
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10
Q

What is involved in 1RM, strength or power?

A

Muscular strength

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11
Q

Aerobic Power

A

How much energy can we get with oxygen dependent metabolic processes?

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12
Q

VO2 max

A

Maximal oxygen uptake and utilization; easy field test

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13
Q

What test do they use for anerobic power?

A

Windgate power test

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14
Q

What is the windgate power test?

A
  • 35-45 seconds fatigued
  • Pedal as fast as possible
    -Weight plates are dropped (certain percentage of body weight)
  • Measure to see how much power is generated
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15
Q

What is the critical power test?

A
  • Over 3 minute period
  • Calculated by anerobic power, peak power
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16
Q

5 Principles ** know examples on test

A
  • Individuality
  • Specificity
  • Reversibility
  • Progressive Overload
  • Variation
17
Q

What is an example of individuality?

A

E.g. Everyone is different or created equal; hard to individualized football player- e.g. bumpers/jumpers; SAME TEAM DIFFERENT GROWTH

  • Genetics
  • Cell growth rates
  • Metabolism
  • Cardiorespiratory and neuroendocrine regulation
  • Blood testing
18
Q

What is an example of specificity?

A

Exercise adaptation are specific to mode and intensity of training

  • Relevant to specific sport, activity, training, intensity

E.g. facilities that do the same workout for a variety of athletes

19
Q

What is an example of reversibility?

A

Detraining reverses gains

  • Not working out during spring break- happen quickly
  • Breaking a bone/ atrophy
  • Drinking on weekend
20
Q

What is an example of progressive overload?

A
  • Muscles go beyond what they are used to; weight
  • Vary sets, reps, weight
21
Q

What is an example of variation?

A

Principle of periodization

  • Different cycles
  • Intensity, volume or mode
  • Changed with the in season vs out
  • Variations
  • Increasing volume, decreasing intensity
  • Decreasing volume, increasing intensity
22
Q

What three things are involved in resistance training?

A
  • Strength
  • Hypertrophy
  • Power
23
Q

What matters with hypertrophy?

A
  • CON, ECC, ISO
  • Exercise order
  • Rest Periods vary based on exercise
24
Q

What is hypertrophy?

A

Increasing muscle mass

25
Q

What is static?

A

Contraction resistance
- muscle force without shortening
e.g. pushing against wall

26
Q

How to train for power?

A

Interval training

27
Q

What improves with interval training (power)? 3 things

A
  • Improved glucose control
  • Insulin sensitivity
  • Endothelial function
28
Q

Example of interval training?

A

HIIT, Tabata, Sprinter

29
Q

What is a great way to train anerobic and aerobic health?

A

Interval training

30
Q

What is exercise interval INTENSITY?

A

E.g. percentage of HR Max; HR Monitor

31
Q

Continuous training:

A
  • No intervals
  • Targeting oxidative system, glycolic system
  • Long, slow, low

E.g. endurance training

32
Q

LSD Training?

A

long, slow, distance

  • Distance not speed
    15 to 30 mi/day, 100-200 mi/week
  • Less cardiorespiratory stress
  • Greater joint and muscle stress (overuse injuries)
33
Q

Fartlek Training:

A

Paced from sprint to jog

Continuous training + interval elements

Fun, engaging, variable

Supplement for other types of training

e.g. sprinting to the head of the line, high school “indian run”

34
Q

HIIT

A

HIIT

Improve aerobic capacity

Trained people can benefit by replacing 10% to 15% of training volume with HIIT

e.g. Cross Fit

Exercise Phys- Ch. 5, 6 & 10 (7 decks)

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