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KIN 269 > TRAINING FOR PERFORMANCE > Flashcards

TRAINING FOR PERFORMANCE Flashcards

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1
Q

T or F:
Training program should not match the anaerobic and aerobic demands of the sport

A

False, they should

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2
Q

What is training overload?

A

Increased capacity of a system in response to training above the level to which it is accustomed

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3
Q

What is training specificity?

A

Specific muscles involved

Specific energy systems that are utilized

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4
Q

What is training reversibility?

A

When training is stopped, the training effect is quickly lost

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5
Q

What is progressive overload?

A

Increased capacity in response to training overload

progressive increase in training load as body adapts

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6
Q

What is training volume?

A

duration and frequency

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7
Q

What is training intensity?

A

force of muscle action and stress on the muscular and cardiovascular systems

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8
Q

What is resistance training?

A

high intensity and low volume

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9
Q

What is aerobic training?

A

high volume and lower intensity

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10
Q

What are rest periods?

A

without them, muscles become chronically fatigued and depleted of stored energy

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11
Q

What is specificity?

A

Specific muscle involved (group)

Specific fibre type

Type of contraction (eg. Isometric)

Velocity of contraction

Energy systems that provide ATP (aerobic vs. anaerobic)

Joint angle

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12
Q

What is reversibility?

A

When training is stopped, the training effect is quickly lost

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13
Q

What is Maintenance?

A

Reducing frequency and duration to maintain physiological adaptations of training

Ability to maintain training effect by reducing the amount of work performed

Reduce the FREQUENCY of exercise

Must maintain INTENSITY of exercise

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14
Q

What is taper?

A

Peaking for performance: “when you train you cannot compete, and when you compete you cannot train”

Short-term reduction in training load prior to competition

Allows muscles to resynthesize glycogen and heal from training-induced damage

Improves performance in both strength and endurance events

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15
Q

What is rest?

A

Recovery and protein synthesis: “rebuilding the body”

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16
Q

Genetics plays an important role in how an individual responds to?

A

training

Åstrand and Rodahl: “If you want to become a world-class athlete, you must choose your parents wisely.”

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17
Q

Why is Anaerobic capacity is more genetically determined than aerobic capacity?

A

Training can only improve anaerobic performance to a small degree

Dependent largely on fast (IIx) fibers

Determined early in development

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18
Q

Enhancement In Endurance Performance: What are the Physiological Limits?

A

Low responders and high responders

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19
Q

What are low responders?

A

Labeled as “genotype A” (bottom line, next slide).

Possess a relatively low untrained VO2 max.

Often exhibit limited exercise training response, as VO2 max improves by 5% or less.

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20
Q

What are high responders?

A

Labeled as “genotype E” (top line, next slide).

Individuals with the ideal genetic makeup required for champion endurance athletes.

Possess a relatively high untrained VO2 max.

Often increase VO2 max by 50% with training.

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21
Q

What is a warm-up?

A

Increases cardiac output and blood flow to skeletal

Increases muscle temperature and enzyme activity

Opportunity for stretching exercises
Believed to reduce risk of muscle injury???

Activates motor unit recruitment

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22
Q

What is a workout?

A

Training session

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23
Q

What is a cool down?

A

Return blood “pooled” in muscles to central circulation

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24
Q

What are the Three common methods of aerobic training?

A

Interval training

Long, slow distance

High-intensity, continuous exercise

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25
Training to improve aerobic power Should be geared toward improving?
VO2 max Lactate threshold Running economy
26
What are the components of interval training?
Repeated exercise bouts Work interval Rest interval Number of interval sets and repetitions
27
What is Repeated exercise bouts?
Separated by brief recovery periods
28
What is a work interval?
Distance to be covered Intensity: 85–100% HRmax Duration: >60 seconds to improve VO2 max
29
What is a rest interval?
Light activity such as walking 1:1 ratio of work to rest (aerobic) 1:6 ratio of work to rest (anaerobic)
30
What are the Number of interval sets and repetitions dependant on?
Depends on purpose of training and fitness level
31
HIIT characterized by?
Repeated high intensity exercise bouts. Separated by brief recovery periods Work interval. Defined by distance covered. Rest interval. Light activity (walking).
32
Training outcomes of HIIT?
Improved VO2 max, running economy, and lactate threshold better than low-intensity intervals.
33
VO2 max of Low-intensity exercise?
57% VO2 max or 70% HRmax
34
Low-intensity training includes?
Low-intensity exercise 57% VO2 max or 70% HRmax Duration greater than would be expected in competition Based on the idea that training improvements are based on volume of training However, more is not always better 1.5 hours/day training results in better performance than 3 hours/day
35
High-intensity exercises include?
Appears to be the best method of increasing VO2 max and lactate threshold High-intensity exercise At or slightly above lactate threshold 80–90% HRmax ≥90% HRmax or 95% HRR also suggested Duration of 25–50 min Depending on individual fitness level
36
Why is it that Altitude training may not always improve performance at sea level?
Lower training intensity at altitude may result in de-training Dependent on the altitude: 2,000 – 3,000m
37
What is Live-High and Train-Low?
Spend sleeping and resting time at altitude Increases red blood cell volume and oxygen transport capacity of blood Train at lower altitude Better performance gains compared to living and training at sea level
38
Most injuries are a result of?
overtraining Short-term, high-intensity exercise Prolonged, low-intensity exercise
39
What is the The “ten percent rule” for increasing training load?
Increase intensity or duration ≤10% per week
40
Other injury risk factors involved in endurance training?
Strength and flexibility imbalance Footwear problems Malalignment Poor running surface Disease (arthritis)
41
Other injury risk factors involved in endurance training?
Strength and flexibility imbalance Footwear problems Malalignment Poor running surface Disease (arthritis)
42
Explain the ATP-PC system and anaerobic power?
Short (5–10 seconds), high-intensity work intervals 30-yard/meters dashes for football players 30- to 60-second rest intervals (1:6 W:R) Little lactic acid is produced, so recovery is rapid BUT, increased number of repeats leads to increase LA-
43
Explain the Glycolytic system and anaerobic power?
Short (20–60 seconds), high-intensity work intervals Very demanding training May alternate hard and light training days
44
What does Isometric or static training focus on?
Application of force without joint movement
45
Dynamic or isotonic, best know as? And Includes variable resistance exercise such as?
concentric and eccentric Nautilus equipment Lifestyle Free weights
46
What is Isokinetic?
Exertion of force at constant speed Cybex Kin Com Biodex
47
What is Isokinetic?
Exertion of force at constant speed Cybex Kin Com Biodex
48
What is hypertorophy?
Increased muscle mass Increased muscle fiber diameter Responsible for most of the increase in muscle size
49
What is hypertorophy?
Increased muscle mass Increased muscle fiber diameter Responsible for most of the increase in muscle size
50
What is hyperplasia?
Increased number of muscle fibers Conversion of IIx -> IIa fibers
51
What are the Central nervous system changes involved in strength training?
Increased motor unit recruitment Altered motor neuron firing rates Enhanced motor unit synchronization Removal of neural inhibition
52
What is progressive resistance training?
Improvements in strength via progressive overload Periodically increasing resistance (weight lifted) to continue to overload the muscle Basis for most weight-training programs Periodization
53
General Strength-Training guidelines?
Intensity 4–12 RM Strength gains lower with >15 repetitions Number of sets for maximal strength gains Highly trained athletes require 4–8 sets per muscle group 3–8 sets in trained non-athletes 1–4 sets in non-trained individuals Frequency 3 days per week (whole body program) 4 to 6 days per week using “split” program Should involve muscles used in competition Speed of muscle shortening similar to speeds used in events (Specificity Principle)
54
General Strength-Training guidelines?
Intensity 4–12 RM Strength gains lower with >15 repetitions Number of sets for maximal strength gains Highly trained athletes require 4–8 sets per muscle group 3–8 sets in trained non-athletes 1–4 sets in non-trained individuals Frequency 3 days per week (whole body program) 4 to 6 days per week using “split” program Should involve muscles used in competition Speed of muscle shortening similar to speeds used in events (Specificity Principle)
55
Some research suggests that one set results in?
strength gains equal to multiple sets Controversial finding
56
Number of sets required differs among?
subject populations Highly trained athletes 4 to 8 sets Trained nonathletes 3 to 8 sets Untrained individuals 1 to 4 sets
57
Are strength gains similar following training using free weights and machines?
Yes
58
Argument for free weights?
Data exist showing that free weights produce greater strength gains Free weights produce greater movement variability and specificity Free weights force control of balance and stabilization
59
Disadvantages of free weights?
Potential for injury Proper lifting technique required Spotters needed
60
Combined strength and endurance training may result in? What does it depend on?
lower gains in strength than strength training alone (Interference Effect) Depends on: Training state of subject Volume and frequency of training Way the two methods are integrated
61
Why should strength and endurance training should be performed on alternate days for optimal strength gains?
May be due to fatigue and signaling mechanism
62
Potential for interference of adaptations?
Endurance training increases mitochondial protein Strength training increases contractile protein Depends on intensity, volume, and frequency of training
63
Potential for interference of adaptations?
Endurance training increases mitochondial protein Strength training increases contractile protein Depends on intensity, volume, and frequency of training
64
What do Studies show about conflicting results between strength and endurance training?
Depends on intensity, volume, and frequency of training Strength is compromised
65
What do Studies show about conflicting results between strength and endurance training?
Depends on intensity, volume, and frequency of training Strength is compromised
66
Why do Untrained males have greater absolute strength than untrained females?
50% stronger in upper body, 30% stronger in lower body However, strength related to cross-sectional area of muscle is similar 3–4 kg of force per cm2 of muscle in males and females
67
Why does There does not appear to be a gender differences in response to short-term strength training?
Men exhibit greater hypertrophy as a result of long-term training Due to higher testosterone levels
68
Strength training results in increased what? How long?
muscle size and strength Initial 8–20 weeks Neural adaptations Long-term training (20+ weeks) Muscle hypertrophy High-intensity training can result in hypertrophy with 10 sessions
69
What is Delayed onset muscle soreness (DOMS)?
Appears 24–48 hours after strenuous exercise Due to microscopic tears in muscle fibers or connective tissue Results in cellular degradation and inflammatory response Not due to lactic acid Eccentric exercise causes more damage than concentric exercise Slowly begin a specific exercise over 5–10 training sessions to avoid DOMS
70
What is Delayed onset muscle soreness (DOMS)?
Appears 24–48 hours after strenuous exercise Due to microscopic tears in muscle fibers or connective tissue Results in cellular degradation and inflammatory response Not due to lactic acid Eccentric exercise causes more damage than concentric exercise Slowly begin a specific exercise over 5–10 training sessions to avoid DOMS
71
Steps Leading to DOMS?
Strenuous muscle contraction results in muscle damage Membrane damage occurs Including sarcoplasmic reticulum Calcium leaks out of SR and collects in mitochondria Inhibits ATP production Activates proteases which degrade contractile proteins Results in inflammatory process Increase in prostaglandins/histamines Edema and histamines stimulate pain receptors
72
A bout of unfamiliar exercise results in? Why is this?
DOMS Following recovery, another bout of same exercise results in minimal injury
73
What is the neural theory for DOMS?
Recruitment of larger number of muscle fibers
74
What is the connective tissue theory for DOMS?
Increased connective tissue to protect muscle
75
What is the cellular theory for DOMS?
Synthesis of protective proteins within muscle fiber
76
You should use Stretching exercises to improve?
flexibility and efficiency of movement Limited evidence that flexibility reduces injury risk
77
What is static stretching?
Continuously holding a stretch position Hold position for 10–60 seconds Repeat each stretch 3–5 times Preferred technique Less chance of injury or soreness Less muscle spindle activity
78
What is static stretching?
Continuously holding a stretch position Hold position for 10–60 seconds Repeat each stretch 3–5 times Preferred technique Less chance of injury or soreness Less muscle spindle activity
79
What is dynamic stretching?
Ballistic stretching movements
80
What is Proprioceptive neuromuscular facilitation (PNF)?
Preceding a static stretch with isometric contraction of muscle being stretched Contraction stimulates Golgi tendon organ Requires a training partner
81
What is Proprioceptive neuromuscular facilitation (PNF)?
Preceding a static stretch with isometric contraction of muscle being stretched Contraction stimulates Golgi tendon organ Requires a training partner
82
What is off-season conditioning?
Prevent excessive weight (fat) gain Maintain muscular strength or endurance Maintain bone and ligament integrity Maintain skill level
83
What is off-season conditioning?
Prevent excessive weight (fat) gain Maintain muscular strength or endurance Maintain bone and ligament integrity Maintain skill level
84
What is preseason conditioning?
8–12 weeks prior to competition Increase to maximum the energy systems used in particular sports
85
What is in-season conditioning?
Maintenance of fitness level May incorporate periodized techniques
86
What is in-season conditioning?
Maintenance of fitness level May incorporate periodized techniques
87
What are the common Training Mistakes?
Overtraining Workouts that are too long or too strenuous Greater problem than undertraining Undertraining Performing non-specific exercises Do not enhance energy capacities used in competition Failure to schedule a long-term training plan Misuse of training time Failure to taper before a performance Inadequate rest; compromises performance
88
What are the Symptoms of Overtraining?
Elevated heart rate and blood lactate levels At same submaximal work rate Loss in body weight Due to reduction in appetite Chronic fatigue Psychological staleness Multiple colds or sore throats Decrease in performance

KIN 269 (4 decks)

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