training and performance

Question 1

5 factors that affect performance

Answer 1

1. diet
2. environment
3. strength/skill
4. CNS function
5. energy production anaerobic sources

Question 2

_____ fatigue is the decrease in motor units firing frequency

Answer 2

central

Question 3

what fatigue causes CNS arousal

Answer 3

central

Question 4

what type of fatigue is caused by overtraining?

Answer 4

central

Question 5

what type of fatigue causes a decrease in sarcolemma action potential and decrease in calcium release?

Answer 5

peripheral

Question 6

peripheral fatigue causes a ____ in force at cross-bridge

Answer 6

decrease

Question 7

lack of atp and inhibition of calcium release is caused by ____ fatigue

Answer 7

peripheral

Question 8

What is the inability to sustain performance/force production?

Answer 8

fatigue

Question 9

Short term performance (10-180 sec) is affected most by ____ and _____

Answer 9

glycolysis
PC
(40-90%)

Question 10

ultra short performances

Answer 10

practice
skill
power
fiber type 
motivation

Question 11

what is the most important factor in 3-20 minute aerobic performances?

Answer 11

VO2 max

Question 12

When is running economy and steady state vo2 most important in performances?

Answer 12

aerobic performance (21-40 minutes) and (1-4 hours)

Question 13

What is the best way to test anaerobic threshold?

Answer 13

max lactate stead state

Question 14

what is the highest intensity that you can sustain indevidently?

Answer 14

critical power

Question 15

equal to what you put in vs what u get out

Answer 15

running economy

Question 16

the point where you can maintain a specific submaximal power output without fatigue

Answer 16

critical power

Question 17

what is the predicted lactate threshold

Answer 17

ventilatory threshold

Question 18

the increase in blood lactate at lactate threshold simulates ventilation via what??

Answer 18

Hydrogen ions

Question 19

_____ is the point at which ventilation increases rapidly

Answer 19

ventilatory threshold

Question 20

____ is the highest blood lactate that can be maintained over a period of time

Answer 20

maximal lactate steady state

Question 21

___ and ____ is what makes up the endurance phase

Answer 21

duration

intensity

Question 22

What is the optimal intensity to improve VO2 max

Answer 22

90-95%

Question 23

What are 3 benefits from interval training?

Answer 23

increase lactate clearance
increase the time spent at a higher heart rate
increase total work performed

Question 24

the dose response consists of ____ , _____ and ____

Answer 24

duration
frequency
intensity

Question 25

long, slow distance is based on what?

Answer 25

volume

Question 26

what are 2 purported benefits of long, slow distance exercise?

Answer 26

increased mitochondrial/ capillary density | increase plasma volume/ RBC

Question 27

____ response occurs with one or several exercise bouts but do not improve further

Answer 27

acute

Question 28

_____ gains benefits occur early and plateau

Answer 28

rapid gains

Question 29

____ gains occur weeks after training

Answer 29

delayed gains

Question 30

linear gains are made ____ over time

Answer 30

continuously

Question 31

what is high intensity, continuous exercise called?

Answer 31

tempo training

Question 32

what are 3 purported benefits of high intensity continuous exercise?

Answer 32

increase tolerance to higher intensity increase lactate threshold "best of both" interval and long slow distance

Question 33

what 2 systems are used for training for an improved anaerobic power?

Answer 33

ATP- PC system | glycolytic system

Question 34

_____ is the application of overload to create adaptation

Answer 34

super-compensation theory

Question 35

____ is adaptation that occurs following a stimulus and recovery that allows some physiologic variable to achieve a greater level of function

Answer 35

super-compensation theory

Question 36

what is the purpose of year long training ?

Answer 36

no time to involute

Question 37

periodization is a decrease in ____ and ____ an increase in ____

Answer 37

volume and intensity | technique

Question 38

what is the key to periodization training?

Answer 38

planning

Question 39

____ is the short term reduction in training prior to competition

Answer 39

tapering

Question 40

what will happen to muscles during tapering?

Answer 40

resynthesize glycogen | heal from training induced damage

Question 41

what causes inflammation?

Answer 41

when white blood cells migrate to the area of damage

Question 42

2 a days is a good example of what?

Answer 42

functional overreaching

Question 43

what is the earlier phase? (overreaching/overtraining)

Answer 43

overreaching

Question 44

Inadequate balance of ___, ____, and ____ cause overreaching and over training

Answer 44

stress volume recovery

Question 45

After you ____ you cannot get back your performance level

Answer 45

overtrain

Question 46

if you wait too long to return to training what are 2 potential outcomes?

Answer 46

detrain | involute

Question 47

____ is longer and more extensive. If you take too many days off then you will not get back to your performance level

Answer 47

overtrain

Question 48

____ happens when you push yourself to hard and do not have enough recovery but still can get your performance level back

Answer 48

overreaching

Question 49

DOMS stands for what?

Answer 49

delayed onset of muscle soreness

Question 50

DOMS is more common in what type of exercise?

Answer 50

eccentric

Question 51

____ is often 24-48 hours after "unfamiliar" strenuous exercise

Answer 51

delayed muscle onset

Question 52

what are the 2 biggests mistake in training ?

Answer 52

overtraining and overreaching