Training Principles

Question 1

Anaerobic capacity is more genetic than aerobic;

Answer 1

Training can improve anaerobic performance to a certain degree

Depend largely on fast twitch fibres

Question 2

3 key elements that contribute to aerobic performance:

Answer 2

1. High vo2 max
   2.superior exercise economy/efficiency
   3.a high lactate threshold and critical power

Question 3

Untrained males have greater strength than untrained females

Answer 3

Upper body 50% stronger
Lower body 30% stronger

Question 4

Why do men get greater hypertrophy than women

Answer 4

Due to the higher levels of testosterone

Question 5

What are 3 benefits of a warm up

Answer 5

Increases cardiac output to skeletal muscle

Increases muscle temp and enzyme activity

Can reduce the risk of injury

Question 6

Primary training methods to improve aerobic power;

Answer 6

1.interval training
2.lactate threshold
3.running economy

Question 7

What are training outcomes of hiit

Answer 7

Improved vo2 max and running economy, and lactate threshold better than low intensities

Question 8

As little as 30s of high intensity exercise promotes adaptations and can increase:

Answer 8

Mitochondrial volume

Question 9

Long slow distance attributes:

Answer 9

1.popular means in the 1970s
2.low intensity exercise
3.training duration is greater than event or competition
4.training improvements are based on volume of training

Question 10

What is the atp system

Answer 10

5 to 10 seconds high intensity work intervals