Chapter 9

Question 0

Power is the ______ of performing _____

Answer 0

Rate

Work

Question 1

Strength is the ______ force a muscle group can generate. Functional measurement: _____ test

Answer 1

Maximal

1 rep max

Question 2

Power= ______ x_____/______

Answer 2

Force
Distance
Time

Question 3

The greater the ______, the greater the power

Answer 3

Speed

Question 4

Muscular endurance is the capacity to sustain ______ muscle actions or a single _____ contraction

Answer 4

Repeated

Static

Question 5

An isokinetic testing and training device keeps the movement ______ constant throughout the range if motion

Answer 5

Speed

Question 6

Maximal aerobic powers the maximal capacity for _______ of ATP until ozone _________. ______ _____ testing

Answer 6

Resynthesis
Oxygen
VO 2 max

Question 7

Maximal anaerobic power is the maximal capacity of the ________ systems to produce ATP. No universal test , only _________.

Answer 7

Anaerobic

Estimated

Question 8

6 general principles of training

Answer 8

Individuality
Specificity
Reversibility
Progressive overload
Hard/easy
Periodization

Question 9

Individuality: consider the specific _____ and _____ of the individual for whom it is designed

Answer 9

Needs

Abilities

Question 10

Specificity: adaptions to training are highly specific to the _____ of the training _____ and should be carefully ______ to an athletes specific performance needs.

Answer 10

Nature
Activity
Matched

Question 11

Reversibility: “_____ it or ______ it” training programs must include a _______ plan to ensure that the gains from training are not ______

Answer 11

Use
Lose
Maintenance
Lost

Question 12

Progressive overload: the training stimulus must be progressively _____ as the body _____ to the current stimulus; foundation of ___ training

Answer 12

Increased
Adapts
All

Question 13

Hard/easy: programs must alternate ____-intensity workouts with ______-intensity workouts to help the body ______ and achieve optimal training _____

Answer 13

High
Low
Recover
Adaption

Question 14

Periodization: the gradual cycling of ______, _______, and ______ of training to achieve peak levels of fitness for competition

Answer 14

Specificity
Intensity
Volume

Question 15

Training needs analysis:

1. _____ group to be trained
2. Type of ______-type of muscle _____
3. _____ system to be trained
4. Sure of concern for _____ prevention

Answer 15

Muscle
Training
Contractions
Energy 
Injury

Question 16

Designing programs: more things to decide
1. _____ that will be performed
2. _____ in which they will be performed
Number of _____and ____ for each exercise

Answer 16

Exercises
Order
Sets
Repetitions

Question 17

Designing programs: more things to decide

4. _____ periods between sets and exercises
5. _____ and ____ of movement

Answer 17

Rest
Intensity
Velocity

Question 18

Order of exercises
_____ muscle groups to ____ muscle groups
Multi joint before single joint exercises
______ activities first

Answer 18

Large
Smaller
Power

Question 19

Muscular fitness: frequency

__ to ____ days/wk with atleast __ hours separating the exercise training sessions for the same muscle group

Answer 19

2-3

48

Question 20

Periodization is the gradual cycling of _____, ______, and ______

Answer 20

Specificity
Intensity
Volume

Question 21

Phases of Periodization

Answer 21

1: muscular hypertrophy
2: strength
3: power
4: peak strength
5: active recovery

Question 22

Types of resistance training:
_____contraction (_____) resistance training
______ weights
_______ training

Answer 22

Static
Isometric
Free
Eccentric

Question 23

Types of resistance training:
\_\_\_\_\_- resistance training
\_\_\_\_\_\_\_ training
\_\_\_\_\_\_\_\_
\_\_\_\_\_\_ stimulation training

Answer 23

Variable
Isokinetic
Plyometric
Electrical

Question 24

______ equipment: | The resistance ______ in a manner attempting to replicate the ______ ____ for the particular movement

Answer 24

Nautilus Varies Strength curve

Question 25

Plying tricks are activities that enable a muscle to reach maximal _____ in the ______ possible time

Answer 25

Force | Shortest

Question 26

Plyometrics are a ______ powerful movement using _____- stretch or countermovement

Answer 26

Quick | Pre

Question 27

Plyometrics engage the ______ reflex

Answer 27

Stretch

Question 28

``` Plyometrics can be used for increasing: Speed ________ Jump height Muscle _______ ```

Answer 28

Acceleration | Power

Question 29

An example of a Plyometrics is

Answer 29

Box jumping

Question 30

What are the types of cardio training

Answer 30

Internal training Continuous trainjng(no rest) Interval-circuit training

Question 31

______ training : repeated bouts of high to moderate intensity exercise with ____ periods

Answer 31

Interval | Rest

Question 32

Continuos training: _______ distance _______- speed play, vary pace from high speed to jog

Answer 32

Long | Fartlek

Question 33

Interval circuit training: 2-___ miles in length Stations every_____ to _____m The athlete jogs, runs, or ____ between stations Stop at each station to do strength, ______, or muscle endurance exercises

Answer 33

5 400-1600 Sprint Flexibility

Question 34

Variable to manipulate for interval training: ____ and _____ of the exercise interval Number of _____ and _____ Duration of ______or active ____interval

Answer 34

Rate Distance Repetition Sets Rest Recovery

Question 35

Variable to manipulate for interval training: Type of _______ during the active _____ ________ of training per _____

Answer 35

Activity Recover | Frequency Week