Ep Ch 8

Front 1

Explain the following principles of training:
Individuality
Specificity
Reversibility

Back 1

Individuality-Consider the special needs and abilities of the individuals

Specificity- adaptations to training are highly specific to the nature of the training and should be carefully matched to an athlete's specific performance needs

Reversibility- must include a maintenence program to make sure you dont lose gains from training

Front 2

Explain the following principles of training:
-Progressive Overload
-Hard/Easy
-Periodization

Back 2

Progressive Overload- the training stimulus must be progressively increased as the body adapts

Hard/Easy- workouts must alter hard/easy intensities to help the body recover and acheiev optimal results

Periodization- the gradual cycling of specificity, intensity, and volume

Front 3

What components need to be included in a resistance training program?

Back 3

1. the exercises
2. the order
3. # sets
4. rest periods
5. intensity (weight), #reps, speed of movement

Front 4

Define STATIC CONTRACTION, give an example, and state why the technique might be used

Back 4

Muscle contratcs without moving

clenching fist while arm is at 90 degree angle

causes tremendous increases in strength

Front 5

Define FREE WEIGHTS give an example, and state why the technique might be used

Back 5

Dumbells, barbells

Arm curls

Helps target the weakest muscle in your ROM

Front 6

Define ECCENTRIC TRAINING, give an example, and state why the technique might be used

Back 6

Muscle lengthens

Any exercise where you reach out, like a "fly"

Maximize gains in ctrength and size. Good for hypertrophy

Front 7

Define VARIABLE RESISTANCE, give an example, and state why the technique might be used

Back 7

Reistance is decreased at weakest points in ROM and increased at strongest points

Machines

A muscle can be fully trained using this type of motion (theory)

Front 8

Define ISOKINETIC TRAINING, give an example, and state why the technique might be used

Back 8

Speed of movement remains constant thru the use of hydroaulics or electronics

A specially designed leg raise machine

The indivdual can contract muscles with max force at all points in the ROM (theory)

Front 9

Define PLYOMETRICS, give an example, and state why the technique might be used

Back 9

Combined strength and speed training

Jumping onto a box

Primarily used for increasing jumping ability

Front 10

Define ELECTRICAL STIMULATION TRAINING, give an example, and state why the technique might be used

Back 10

Stimulating muscles electrically

Ex. Ab belt from informercials

Can help tone muscles using constant contractions

Front 11

What is the difference between interval, continuous, and interval circuit training?

Back 11

Interval- repeated, brief, fast-paced exercise bouts with short rest periods in between

Continuous- moderate intensity without stopping to rest

Interval-circuit: like interval but includes other types of lifts/workouts

Front 12

How can you monitor physiological changes during exercise?

Back 12

Tests like HR, BP, VO2max