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Fitness Assessment & Strength Training 2992 > WEEL 4 - principles of training > Flashcards

WEEL 4 - principles of training Flashcards

1
Q

define activity :

A

any bodily movement produced by skeletal muscles that results in energy expenditure, and increases heart and breathing rates

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2
Q

what are the four types of physical activity ?

A

occupational, domestic, transportation and leisure

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3
Q

define exercise :

A

planned, structured, and repetitive PA, performed with the goal of improving health, fitness, or performance

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4
Q

define sedentary behaviour :

A

any walking activity characterized by an energy expenditure <1.5 METS while in a sitting, reclining, or lying posture

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5
Q

what does MET stand for ?

A

metabolic equivalent

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6
Q

how many MRT is expended at rest ?

A

1 MET

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7
Q

define training :

A

chronic and strategic participation in exercise with the purpose of improving health, fitness, or performance

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8
Q

between acute and chronic session what is exercise ?

A

exercise = acute training

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9
Q

between acute and chronic session what is training ?

A

training = chronic program of acute sessions

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10
Q

what are the four training outcomes that our clients goals will generally be centred around ?

A
  • health
  • fitness
  • performance
  • aesthetics
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11
Q

define health :

A

eg. increase energy, vigour, mental health, manage or prevent chronic disease

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12
Q

define fitness :

A

eg. improve feelings of strength, endurance, keeping up with kids/grandkids

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13
Q

define performance :

A

eg. athletic competition, occupation

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14
Q

define aesthetics :

A

eg. building muscles and decrease body fat (want to look and feel better)

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15
Q

the goal of prescribing exercise is to improve one or more components of fitness …

A
  • muscular strength
  • muscular endurance
  • muscular power
  • anaerobic power
  • aerobic power
  • balance
  • agility
  • speed
  • flexibility
  • body composition
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16
Q

what is the quantification of training parameters ?

A

FITT

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17
Q

what does FITT stand for ?

A

frequency
intensity
type
time

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18
Q

define frequency :

A

how often

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19
Q

define intensity :

A

how hard

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20
Q

define type :

A

what modality

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21
Q

define time :

A

for how long

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22
Q

what are the three parts of a training session ?

A

warm-up, training, and cool down

23
Q

what is the goal of a warmup ?

A
  • increase muscle temperature
  • activate aerobic pathways
  • “potentiate” neural muscle activation
24
Q

what do we mean by increase muscle temperature ?

A

better force production and shortening

25
Q

what do we mean by activate aerobic pathways ?

A
  • “kickstart” oxidation f fats and carbohydrates
  • increase respiration and heart rate
  • “potentiate” neural muscle activation
26
Q

TRUE OR FALSE

warm-up improves resistance training performance

A

TRUE

27
Q

what does training consists of ?

A
  • aerobic conditioning
  • strength training
  • agility or speed work
  • balance
  • flexibility
28
Q

TRUE OR FALSE

FITT parameters should be tuned to training modality and desired outcomes

A

TRUE

29
Q

should aerobic training be done before resistance or resistance before aerobic ?

A

resistance before aerobic

30
Q

why do we want to do resistance before aerobic ?

A

better to build lower body strength

31
Q

for VO2 max does it matter whether we do resistance or aerobic training first?

A

doesn’t matter which comes first

32
Q

TRUE OR FALSE

cool downs have much more limited evidence ?

A

TRUE

33
Q

why do we do cool downs ?

A

to maintain blood flow to muscles, brain and skin

34
Q

what do cool downs do physiologically ?

A
  • maintain blood flow to muscles, brain and skin
  • facilitates removal of metabolic biproducts
  • delivers oxygen
  • prevents blood pooling and fainting
  • temperature homeostasis
35
Q

what 5 points are used to maximize adaptations?

A
  • overload
  • progression
  • specificity
  • reversibility
  • individualization
36
Q

defne overload :

A

if you want to change something you have to challenge it

37
Q

define progression :

A

as you get more fit, you make exercise harder to keep it challenging

38
Q

define specificity :

A

adaptations only occur to the specific overload applied

39
Q

define reversibility :

A

if you stop imposing overload, your adaptions will revert

40
Q

define individualization :

A

people adapt to the same stimulus to differing degrees

41
Q

with which training principal is the following statement “achieved by appropriately setting frequency, intensity, type, and/or time”

A

overload

42
Q

TRUE OR FALSE

baseline testing should be used to inform what volume will be overloading for an individual

A

TRUE

43
Q

TRUE OR FALSE

progression ensures consistent overload

A

TRUE

44
Q

TRUE OR FALSE

achieved by modifying frequency, intensity type and/or time

A

TRUE

45
Q

what does “SAID” stand for ?

A

specific adaptations to imposed demands

46
Q

TRUE OR FALSE

in regards to specificity; physiological capacities only adapt if they are challenged

A

TRUE

47
Q

what should specificity consider ?

A

specificity should consider muscles involved, muscle actions, speed of movement, ROM, energy systems involved, intensity or volume

48
Q

TRUE OR FALSE

in regards to reversibility, adaptations can be maintained with power stimulus, but removal leads to rapid de-training

A

TRUE

49
Q

in regards to individualization what are training principals impacted by ?

A
  • genetics
  • initial fitness levels
  • training history
  • program adherence
50
Q

are cookie cutter approaches a good or bad thing ?

A

bad ; we don’t want cookie cutter approach

51
Q

TRUE OR FALSE

exercise training leads to plethora of adaptations ?

A

TRUE

52
Q

TRUE OR FALSE

workouts should not be appropriately structured with warm-up, training and cool-down

A

FALSE

workouts should be appropriately structured with warm-up, training and cool-down

53
Q

when are training programs most effective ?

A
  • overload and progression
  • specific adaptation to imposed demands
  • reversibility
  • individualization

Fitness Assessment & Strength Training 2992 (12 decks)

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