WEEL 4 - principles of training

Question 1

define activity :

Answer 1

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

Question 2

what are the four types of physical activity ?

Answer 2

occupational, domestic, transportation and leisure

Question 3

define exercise :

Answer 3

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

Question 4

define sedentary behaviour :

Answer 4

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

Question 5

what does MET stand for ?

Answer 5

metabolic equivalent

Question 6

how many MRT is expended at rest ?

Answer 6

1 MET

Question 7

define training :

Answer 7

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

Question 8

between acute and chronic session what is exercise ?

Answer 8

exercise = acute training

Question 9

between acute and chronic session what is training ?

Answer 9

training = chronic program of acute sessions

Question 10

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

Answer 10

• health
• fitness
• performance
• aesthetics

Question 11

define health :

Answer 11

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

Question 12

define fitness :

Answer 12

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

Question 13

define performance :

Answer 13

eg. athletic competition, occupation

Question 14

define aesthetics :

Answer 14

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

Question 15

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

Answer 15

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

Question 16

what is the quantification of training parameters ?

Answer 16

FITT

Question 17

what does FITT stand for ?

Answer 17

frequency
intensity
type
time

Question 18

define frequency :

Answer 18

how often

Question 19

define intensity :

Answer 19

how hard

Question 20

define type :

Answer 20

what modality

Question 21

define time :

Answer 21

for how long

Question 22

what are the three parts of a training session ?

Answer 22

warm-up, training, and cool down

Question 23

what is the goal of a warmup ?

Answer 23

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

Question 24

what do we mean by increase muscle temperature ?

Answer 24

better force production and shortening

Question 25

what do we mean by activate aerobic pathways ?

Answer 25

- "kickstart" oxidation f fats and carbohydrates - increase respiration and heart rate - "potentiate" neural muscle activation

Question 26

TRUE OR FALSE warm-up improves resistance training performance

Answer 26

TRUE

Question 27

what does training consists of ?

Answer 27

- aerobic conditioning - strength training - agility or speed work - balance - flexibility

Question 28

TRUE OR FALSE FITT parameters should be tuned to training modality and desired outcomes

Answer 28

TRUE

Question 29

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

Answer 29

resistance before aerobic

Question 30

why do we want to do resistance before aerobic ?

Answer 30

better to build lower body strength

Question 31

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

Answer 31

doesn't matter which comes first

Question 32

TRUE OR FALSE cool downs have much more limited evidence ?

Answer 32

TRUE

Question 33

why do we do cool downs ?

Answer 33

to maintain blood flow to muscles, brain and skin

Question 34

what do cool downs do physiologically ?

Answer 34

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

Question 35

what 5 points are used to maximize adaptations?

Answer 35

- overload - progression - specificity - reversibility - individualization

Question 36

defne overload :

Answer 36

if you want to change something you have to challenge it

Question 37

define progression :

Answer 37

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

Question 38

define specificity :

Answer 38

adaptations only occur to the specific overload applied

Question 39

define reversibility :

Answer 39

if you stop imposing overload, your adaptions will revert

Question 40

define individualization :

Answer 40

people adapt to the same stimulus to differing degrees

Question 41

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

Answer 41

overload

Question 42

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

Answer 42

TRUE

Question 43

TRUE OR FALSE progression ensures consistent overload

Answer 43

TRUE

Question 44

TRUE OR FALSE achieved by modifying frequency, intensity type and/or time

Answer 44

TRUE

Question 45

what does "SAID" stand for ?

Answer 45

specific adaptations to imposed demands

Question 46

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

Answer 46

TRUE

Question 47

what should specificity consider ?

Answer 47

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

Question 48

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

Answer 48

TRUE

Question 49

in regards to individualization what are training principals impacted by ?

Answer 49

- genetics - initial fitness levels - training history - program adherence

Question 50

are cookie cutter approaches a good or bad thing ?

Answer 50

bad ; we don't want cookie cutter approach

Question 51

TRUE OR FALSE exercise training leads to plethora of adaptations ?

Answer 51

TRUE

Question 52

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

Answer 52

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

Question 53

when are training programs most effective ?

Answer 53

- overload and progression - specific adaptation to imposed demands - reversibility - individualization