lec 6

Question 1

FITT

F

Answer 1

frequency

the number of training sessions completed per week

Question 2

FITT

I

Answer 2

INTENSITY

THE AMOUNT OF WEIGHT ADDED TO AN EXERCISE BASED ON % OF 1RM

Question 3

FITT

TIME

Answer 3

TIME

the amount of time for rest between sets

Question 4

FITT
Type

Answer 4

mode of exrecise (dumbell barbell etc)

Question 5

Training Principles

Answer 5

categorize your athletes
schedule based on season
know your priorites
consider bilogical and training age

Question 6

1 RM def

Answer 6

the greatest amount of weight a person can lift with proper technique one time

Question 7

1 RM table with all the numbers

Answer 7

1 -12 & 15

100
95
93
90
87
85
83
80
77
75
70
67
65

Question 8

rest time is used to

Answer 8

in order replenish ATP pools

Question 9

rest for enudrance

Answer 9

we want adaptations so we dont want to replenish 100%

Question 10

95% recovered in how many minutes

Answer 10

2 minutes

Question 11

supercompensation at how many minutes

Answer 11

5 minutes\

Question 12

training volume def

Answer 12

method used to qunatify the exercise stress experienced by an athlete

intesnity x reps x sets

Question 13

exercise selection

Answer 13

making informed exercise selections understanfing the nature of the deamds of exercires to be crititcal

should be selected in order with the objectives of the training program in mind

Question 14

exerecise type

Answer 14

exercises can be either core or aisstiance exercises based on the size of the muscle areas involved and their contribution to sport/performacne

Question 15

core exercise -

Answer 15

use two or more joints, usully taergeting one or morelarge muscles like the bakc chest quads recieving the most priority

Question 16

assistance exercises

Answer 16

use one or more joints, target usuallyusually use one joint and target the smaller muscles . less important

Question 17

structrual exercises

Answer 17

emphasize on directly or indirectly loading the spine ex olympic lifting ( squat leg press, deadlift
oerform structural exercise first

Question 18

exercise order

def

Answer 18

the sequence of order of resistance exercecises given during one session

Question 19

proper order of exercises

Answer 19

power/ structural then core then assistance

Question 20

upper lower split

Answer 20

enhances recovery between sets
alternative succesive exercises using upper body then lower body

Question 21

push pull split

Answer 21

ehnaches recovery between sets
alterantive succesive exercises with pushing and pulling movements

Question 22

superset

Answer 22

increases test and GH

involvessuccesive exer ises stressing opposing muscle
with or without rest

Question 23

compound sets

Answer 23

involves succesive exercisese stressign the same muscle
with or without rest

Question 24

the goal of resitance taining

Answer 24

the goal of resistance training is to effectively and efficiently enhance MSK functionn that will transfer over to the court rink field

Question 25

muscle balance

Answer 25

the balance of a musccular strengh across a joint antagonsit and agonsit muscels acorss a joint muscle balance does not always equal strenght, just a good ratio

Question 26

SAID principle

Answer 26

specific adaptations to imposed demand

Question 27

machine equipment is used to

Answer 27

teach proper technique

Question 28

type of exercise - machine , free weight dumbell

Answer 28

machine to barbell to dumbell increasing the demand of stres

Question 29

1RM testing

Answer 29

requires adequate technique and trianing history because of the stress it places is not appropiate for inexperience, injured or untrained to test, thats why we have approximate 1rm and 3rm testing

Question 30

to imporve risk to beneift ratio for 1rm

Answer 30

we can use 3rm testing

Question 31

direct 1rm

Answer 31

failing after 1 rep most accurate for assesing strenght most accurate method for prescription hoihedst risk oof injury

Question 32

indirect 1rm

Answer 32

executing multiple reps until failure less accurate reduces risk of injury for beginners

Question 33

indirect 1rm valididsty

Answer 33

any more than 10 reps for an indirect 1rm decreases validity significantly

Question 34

power

Answer 34

a rate of force/time the ability of muscel tissue to exert high force while contracting at high speed

Question 35

anaerobic power

Answer 35

examines peak power within the first five seconds or the amount of work over 30 seconds this is assesng our ability to create energy quickly (anearobic glycoltic assesment

Question 36

general criteria for anaerobic power transfer

Answer 36

1- short duration <6secs 2- max effort 3, fully recoveerd can be tested on field or in lab

Question 37

two assumptions for anaerboic test

Answer 37

1- all atp at maximal short term power output regenerates via atppc hydrolysis 2 - adequate atp and pcr exist to support maximal performacne for 6 seconds

Question 38

power tests

Answer 38

test brief, maximal exercisre capacity tyme rate acccomplishment foirce x distance / time stair sprint junmp pwer test any all out sprint, arm crank test

Question 39

anaerobic energy transfer two factors

Answer 39

1 size of intrasmuscular pcr atp pool 2 rate of depletion of atp pcr depletion rate coorelates with perofrmacne

Question 40

stair sprint speed test is called

Answer 40

margeria kaleman test 6 m away, time plate 6 steps apart (3&9)

Question 41

wingate test

Answer 41

supramaximal test - above VO2max 30s all out bike, 0.075% of BW then increase after you beat initial inertia peak power @ 5 second and relative power w/kg

Question 42

wingate for skaters

Answer 42

speed skater use 11.8% hockey players use 11% Nhl players 17-18 Juniour hockey players -18 w/kg

Question 43

anaerobic capacity assesment

Answer 43

should be asses over 60-120seconds reflecting total work completed or blood lactate produced

Question 44

blood lactate-

Answer 44

represents the bodies ability to complete work primartily using anaerbic glycolysis

Question 45

musculatr endurancen assesment

Answer 45

muscles ability to perfom repeated contaractions agaisnt submaximal resistance

Question 46

speed assesment

Answer 46

shoud be assesed under 200m

Question 47

speed is see as

Answer 47

time it takes to cover a certain distance

Question 48

changes in speed are usually caused by

Answer 48

fatigue and not performance adaptations

Question 49

agility assesmtne

Answer 49

to start stop and change direction in a cotnrolled manner needs to be stadnarized casue lots of variation with surface and shoes