Cumulative Final Terms

Question 1

Training Principle Terms

Answer 1

Overload
Specificity
Reversibility

Question 2

Genetics and Training

Answer 2

Anaerobic capacity more genetically determined than aerobic capacity

Question 3

Training Session Components

Answer 3

Warm-up
Workout
Cool-down

Question 4

Training to Improve Aerobic Power

Answer 4

Interval training
Long, slow-distance exercise
High-intensity, continuous exercise

Question 5

“Live-high, Train-low”

Answer 5

resting and sleeping several hours during the day at high altitude then training at much lower altitude

Question 6

Injuries and Endurance Training

Answer 6

majority are result of overtraining

Question 7

10% Rule

Answer 7

training intensity or duration should not be increased more than 10% per week to avoid overtraining injuries

Question 8

Strength-Training Exercise Categories

Answer 8

Isometric or static
Dynamic or isotonic
Isokinetic

Question 9

Intensity

Answer 9

8-12 RM

Question 10

Number of sets for maximal strength gains

Answer 10

2+ sets but more than 10 not recommended for strength

Question 11

Frequency

Answer 11

2-4 days per week
4-6 if using split routines

Question 12

Combining Strength and Endurance Programs

Answer 12

may result in lower strength gains than training it alone
should be performed on alternate days

Question 13

Muscle Soreness

Answer 13

DOMS- delayed onset muscle soreness
24-48 hours after strenuous exercise
caused by microscopic tears in muscle fiber or connective tissue

Question 14

Training to Improve Flexibility

Answer 14

stretching exercises
static and dynamic but static preferred

Question 15

Overtraining

Answer 15

workouts too long or strenuous

Question 16

Performing Non-Specific Exercises

Answer 16

does not enhance energy capacities used in competition

Question 17

Symptoms of Overtraining

Answer 17

elevated HR and Blood Lactate
loss of body weight
chronic fatigue
physiological staleness
multiple colds/sore throats
performance decline

Question 18

Tapering

Answer 18

short-term reduction in training load prior to competition

Question 19

Hypoxia

Answer 19

deficiency in amount of oxygen reaching tissues

Question 20

Normoxia

Answer 20

normal oxygen levels

Question 21

Hyperoxia

Answer 21

excess amount of oxygen reaching tissues

Question 22

Altitude Acclimatization

Answer 22

production of more RBC
greater oxygen saturation

Question 23

Signs/Symptoms of Heat Illness

Answer 23

cramps
lightheadedness

Question 24

Ergogenic Aids

Answer 24

nutrients
drugs
warm-up
hypnosis
stress management
blood doping
O2 breathing
music
extrinsic biomechanics aids

Question 25

Creatine Monohydrate

Answer 25

increase muscle phosphocreatine for short-term, explosive exercise

Question 26

Blood Buffers (sodium bicarbonate)

Answer 26

enhances ability to buffer hydrogen during exercise

Question 27

Off-Season Conditioning

Answer 27

prevent excessive fat gain maintain strength or endurance maintain bone and ligament integrity maintain skill level

Question 28

Preseason Conditioning

Answer 28

8-12 weeks prior to competition increase to maximize the energy systems used in particular

Question 29

In-Season Conditioning

Answer 29

maintenance of fitness level may incorporate periodized techniques

Question 30

Short-term anaerobic performance

Answer 30

lower PO2 at altitude should have no effect on performance O2 transport to muscle does not limit performance

Question 31

Long-term aerobic performance

Answer 31

Lower PO2 results in poorer aerobic performance

Question 32

Decreased VO2 max at higher altitude

Answer 32

Primarily due to lower oxygen extraction 12% lower at 2400 m 20% lower at 3100 m 27% lower at 4000 m

Question 33

How to Avoid Heat Illness

Answer 33

Exercise during cooler part of day gradually increase exposure drink water before, during, and after wear lighter clothing monitor HR and alter intensity

Question 34

Define Ergogenic Aids

Answer 34

Substances or phenomena that are work-producing and are believed to increase performance

Question 35

Placebo

Answer 35

look-alike substance containing nothing that will improve performance

Question 36

Dietary Supplenents

Answer 36

little evidence they improve performance 1994- Health Education Act legislated a lack of regulation on dietary supplements

Question 37

Oxygen and Aerobic Performance

Answer 37

increases PO2 of blood

Question 38

How fast does blood oxygen return to normal?

Answer 38

Within a few breaths of air

Question 39

Increasing O2 intake during Exercise

Answer 39

increase in O2 content of arterial blood is balanced by decrease in blood flow to muscle no real increase in o2 delivery to muscle