Test #3

Question 1

Muscle Balance

Answer 1

Maintain balance and strength between opposing muscles

Question 2

Repetition Maximum RM

Answer 2

Number of times an athlete can lift a load before exhausting

Question 3

short term power endurance

Answer 3

ability to sustain power efforts against a moderately high resistance

Question 4

intermediate term power endurance

Answer 4

power endurance for lesser loads, sub as an athletes own body weight

Question 5

long term power endurance

Answer 5

ability to sustain power effort during prolonged exertion with a low resistance

Question 6

progression

Answer 6

as athletes get stronger, more weight needs to be added to each set to maintain overload. weight increases should happen gradually

Question 7

periodization

Answer 7

systematic variations in the training program to meet specific goals and to maintain interest while avoiding overtraining
prep - strength - power - power endurance

Question 8

progression 2 for 2 rule

Answer 8

when an athlete can lift the current resistance for 2 or more reps over the desired # for 2 consecutive sessions, increase the load by 2-10%

Question 9

circular progression

Answer 9

increase weight once you can do 10 reps with the current weight.

Question 10

macrocycle

Answer 10

usually 1 year in length. from 1 competitive season to the next

Question 11

mesocycle

Answer 11

usually 2-3 months in length. each designed to produce specific adaptations

Question 12

microcycle

Answer 12

usually 1-2 weeks in length. variations in training intensity from one training session to next.

Question 13

progression 3 week cycle

Answer 13

week 1: 5% lighter than resistance guidelines

week 2: match resistance guidelines

week 3: 5% heavier than resistance guidelines

at the end: assess, adjust, and restart new 3 week cycle

Question 14

speed training- apply overload principle

Answer 14

practice at speeds slightly faster than you can currently race

Question 15

plyometrics

Answer 15

explosive, calisthenics-like exercises to improve power, speed, and quickness.

Question 16

plyometric exercises use the following movements:

Answer 16

bounds, hops, jumps, leaps, skips, ricochets, swings & twists. use sport specific movements

Question 17

plyometrics use how many reps

Answer 17

6-10 reps. 3-5 sets. and an interval of 2 mins, no more than twice a week

Question 18

flexibility:

Answer 18

ability to move a joint or series of joints through a full range of motion (ROM) unrestricted

Question 19

dynamic flexibility:

Answer 19

refers to the available ROM during active movements

Question 20

static flexibility

Answer 20

refers to the available ROM during passive movements

Question 21

static-active:

Answer 21

using only the tension of the agonists and synergists while the antagonists are being stretched

Question 22

static passive:

Answer 22

using only your weight, the support of your limbs, or some other apparatus (such as a chair or barre)

Question 23

factors that affect flexibility:

Answer 23

joint structure, age & sex, connective tissue, weight training with limited ROM, muscle bulk, activity level, muscle tone, warm up, environment, muscular fatigue, frequency & duration of stretching

Question 24

stretching

Answer 24

improvements in ROM as a result of stretching are primarily due to connective tissue adaptations

Question 25

benefits of flexibility/stretching

Answer 25

improved performance | decrease the chances and/or severity of injury

Question 26

DOMS?

Answer 26

delayed onset of muscle soreness

Question 27

static stretch

Answer 27

passively stretching a muscle to the point where resistance or end point stops the motion

Question 28

proprioceptive neuromuscular facilitation stretch (PNF)

Answer 28

involve static type stretch and a contraction phase against resistance

Question 29

dynamic stretch

Answer 29

using a body’s opposing muscle groups to pull a joint into stretching position

Question 30

when should a person stretch?

Answer 30

pre workout- dynamic. 8-12 mins following a general warmup. assists in warmup, aids in injury prevention post workout- static 5-10 mins following a general cool down. facilitated great ROM may decrease muscle soreness

Question 31

energy

Answer 31

capacity or ability to perform work units: calories (cal) or joule (J) 1 cal = 4.18 Joules

Question 32

work:

Answer 32

W = F x D unit: newton meter

Question 33

power:

Answer 33

P = W/T = FxD/T = Fx D/T = FxV

Question 34

ATP

Answer 34

Adenosine triphosphate

Question 35

PCr

Answer 35

phosphocreatine

Question 36

CP

Answer 36

creating phosphate

Question 37

carbohydrates:

Answer 37

stored in liver & blood as glucose | stored in muscles as glycogen

Question 38

fat (lipids)

Answer 38

stored as adipose tissue

Question 39

how long does stored ATP last?

Answer 39

2-3 seconds of max muscle concentration

Question 40

How long does PCr last?

Answer 40

3x that of ATP. 10-20 seconds of max muscle concentration

Question 41

when is PCr restored

Answer 41

PCr levels are restored within 3 mins after ceasing the exercise

Question 42

anaerobic:

Answer 42

without the use of oxygen

Question 43

glycolysis:

Answer 43

breakdown of glucose to pyruvic acid

Question 44

advantages of anaerobic glycolysis?

Answer 44

provides a rapid supply of ATC can be used when O2 supply us not sufficient/adequate or muscles lack enzymes to utilize available O2

Question 45

disadvantages of anaerobic glycolysis

Answer 45

only glycogen/glucose can be used. accumulation of some byproducts cause physical & mental fatigue

Question 46

anaerobic power:

Answer 46

maximum all-out effort that the anaerobic energy system can sustain for several seconds

Question 47

Aerobic capacity

Answer 47

maximal oxygen intake. or VO2 max predictor of performance in non weight bearing sports using the aerobic system

Question 48

aerobic power

Answer 48

aerobic capacity divided by body weight = ability to use O2 per unit of body weight