Chapter 8- Principles Of Exercise Training Flashcards
Muscular strength
1RM 85% of high intensity
Isokinetic(rehabilitation)
Dynamic exercises using concentrate and concentrate or eccentric and eccentric muscle contraction
Individuality
Training program designed to fit the needs and abilities of the individual for whom it is being designed
Specificity
Specific to the nature of the training activity and should be carefully match to an athlete specific performance needs
Reversibility
Training program must include a maintenance plan to ensure that the gains from training are not lost(use it or lose it)
Progressive overload
The training stimulus must be progressively increased as the body adapts to the current stimulus(increase 5 to 10%)
Hard/easy
Programs must alternate high intensity workouts with low intensity workouts to help the body recover and achieve optimal training adaptations
Periodization
The gradual cycling of specificity intensity and volume of training to achieve peak levels of fitness for competition
Muscular power
Power= force x distance / time
Same weight lifted, whoever finishes first is more powerful.
Isometric
No change
Example planks
Eccentric training
Negatives
Plyometrics
Stretch shortening cycle
And the real big power is represented by what system
ATP PCR system and glycolytic system
Example of ATP PCR: short sprints(30sec)
Example of glycolytic system: longer sprints middle distance(2min)
Aerobic power is represented by what system
Oxidative system
Example: longer distance (>2min)
Continuous training
Continuous activity without rest
