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49 Cards in this Set
- Front
- Back
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Training that involves repeated brief, fast-paced exercise bouts with short rest intervals between bouts.
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interval
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The gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness for competition
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Periodization
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Training with no rest intervals, varying from high-intensity activity of moderate duration to low-intensity activity of extended duration.
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Continuous
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An assessment of factors that will determine the specific training program appropriate for an individual.
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Needs Analysis
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The principle that any training program must consider the specific needs and abilities of the person for whom it is designed.
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Individuality
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The theory that a training program must include a maintenance plan or the gains from training will be lost.
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Reversibility
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The principle that a training program must stress the physiological systems critical for optimal performance in a given sport to achieve desired training adaptations in that sport.
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Specificity
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Training that involves a lengthening action to the muscle.
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Eccentric
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The overload principle that the training stimulus must be progressively increased as the body adapts to the current stimulus to maximize the benefits of a training program.
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Progressive
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The product of force and velocity.
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Power
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The principle that a training program must alternate high-intensity workouts with low-intensity workouts to help the body recover and achieve optimal training adaptation.
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Variation
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The principle that physiological adaptations in response to physical training are highly specific to the nature of the training activity. (three words)
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Specificity of Training
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A type of dynamic-action resistance training based on the theory that use of the stretch reflex during jumping will recruit additional motor units.
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Plyometrics
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The explosive aspect of strength.
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Muscular power
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The muscle's ability to repeatedly develop and sustain near-maximal forces.
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Muscular endurance
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Gains involve changes in the structure and neural control of muscle.
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Muscular strength
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Rate of energy release by cellular metabolic processes that depend on oxygen.
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Aerobic power
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To estimate the maximum capacity of this, use the critical power test.
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Anaerobic power
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The product of strength and speed of movement.
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Muscular power
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The maximal force a muscle can generate.
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Muscular strength
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Can be estimated by assessing the maximum number of repetitions performed at a given percentage of the 1RM.
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Muscular endurance
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This is increased almost exclusively through gains in strength.
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Muscular power
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Limited by cardiovascular system, and to a lesser extent by respiration and metabolism.
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Aerobic power
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Rate of energy release by cellular metabolic processes without oxygen.
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Anaerobic power
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Increased though gains in muscular strength and changes in local metabolic and circulatory function.
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Muscular endurance
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What are two characteristics related to plyometrics?
a. stretch reflex facilitates recruitment of additional motor units b. person controls weight, requiring recruitment in synergist muscles c. static contractions facilitate recovery and reduce muscle atrophy and strength loss d. dynamic action loads elastic and contractile components of muscle e. reduces loss of strength and muscle size during immobilization |
a. stretch reflex facilitates recruitment of additional motor units and d. dynamic action loads elastic and contractile components of muscle
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What are two characteristics of electrical stimulation?
a. emphasizes muscle lengthening where muscle’s ability to resist force is approximately 30% greater than concentric b. effective for reducing loss of strength and muscle size during immobilization c. static contractions facilitate recovery and reduce muscle atrophy and strength loss d. dynamic action loads elastic and contractile components of muscle |
b. effective for reducing loss of strength and muscle size during immobilization and c. static contractions facilitate recovery and reduce muscle atrophy and strength loss
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Which of the following is a characteristic of isokinetic training?
a. resistance of weight lifted remains constant throughout dynamic range of motion b. dynamic action loads elastic and contractile components of muscle c. equipment holds movement speed constant, allowing for maximum force potential at all points in range of motion d. person controls weight, requiring recruitment in synergist muscles |
c. equipment holds movement speed constant, allowing for maximum force potential at all points in range of motion
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What are two characteristics of training with free weights?
a. resistance of weight lifted remains constant throughout dynamic range of motion b. resistance changes to match strength curve, more fully training the muscle because it acts at higher constant percentages of muscle contraction throughout range of motion c. person controls weight, requiring recruitment in synergist muscles d. uses stretch reflex to facilitate recruitment of additional motor units e. emphasizes muscle lengthening where muscle’s ability to resist force is approximately 30% greater than concentric |
a. resistance of weight lifted remains constant throughout dynamic range of motion and c. person controls weight, requiring recruitment in synergist muscles
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Which is a characteristic of eccentric training?
a. person controls weight, requiring recruitment in synergist muscles b. emphasizes muscle lengthening where muscle’s ability to resist force is approximately 30% greater than concentric c. equipment holds movement speed constant, allowing for maximum force at all points in range of motion d. resistance of weight lifted remains constant throughout dynamic range of motion |
b. emphasizes muscle lengthening where muscle’s ability to resist force is approximately 30% greater than concentric
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What are two characteristics related to isometric training?
a. effective for reducing loss of strength and muscle size during immobilization b. uses stretch reflex to facilitate recruitment of additional motor units c. dynamic action loads elastic and contractile components of muscle d. static contractions facilitate recovery and reduce muscle atrophy and strength loss |
a. effective for reducing loss of strength and muscle size during immobilization and d. static contractions facilitate recovery and reduce muscle atrophy and strength loss
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What is a characteristic of variable-resistance training?
a. resistance of weight lifted remains constant throughout dynamic range of motion b. emphasizes muscle lengthening where muscle’s ability to resist force is approximately 30% greater than concentric c. equipment holds movement speed constant, allowing for maximum force potential at all points in range of motion d. resistance changes to match strength curve, more fully training the muscle because it acts at higher constant percentages of muscle contraction throughout range of motion |
d. resistance changes to match strength curve, more fully training the muscle because it acts at higher constant percentages of muscle contraction throughout range of motion
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If a person stops training, his or her state of fitness will drop to a level that meets only the demands of daily use. This is called the principle of _________.
a. individuality b. specificity c. reversibility d. periodization |
c. reversibility
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T/F: As you decrease the intensity of training, you can increase the number of repetitions per set.
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True
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If a discus thrower emphasizes distance running in his training program, he is not correctly incorporating the principle of ____________.
a. reversibility b. progressive overload c. specificity d. individuality |
c. specificity
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T/F: Acute adaptations are the ways in which the body responds over time to the stress of repeated exercise bouts.
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False
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The equation for power is ____________.
a. (force x distance)/time b. (time x distance)/force c. (time x force) d. distance |
a. (force x distance)/time
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T/F: Aerobic interval training produces greater muscular adaptations than does continuous training.
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False
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One day last week, Jenna went hiking in the woods and noticed that her heart beat faster and her respiration rate increased as she climbed some steep hills. Jenna was noticing ____________.
a. chronic adaptations to physical activity b. diurnal variation c. the principle of periodization d. acute adaptations to physical activity |
d. acute adaptations to physical activity
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T/F: Muscular strength varies throughout the full range of motion.
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True
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The maximal force a muscle or muscle group can generate is termed ____________.
a. muscular power b. muscular endurance c. muscular strength d. muscular weight |
c. muscular strength
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Aerobic power is defined as ____________.
a. rate of energy release by cellular metabolic process that function without oxygen b. maximal capacity for aerobic resynthesis of ATP c. rate of energy release by cellular metabolic process that depend on oxygen d. maximal capacity of ATP-PCr system and anaerobic glycolytic system to produce ATP |
c. rate of energy release by cellular metabolic process that depend on oxygen
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T/F: As you increase the intensity of training, the frequency of the training sessions must also increase.
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False
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Which test is universally accepted for determining anaerobic power?
a. rowing using a steady pace over 1000 m b. running on a treadmill at different speeds, with a rest between each speed c. endurance running performance test d. none of the above |
d. none of the above
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T/F: Strength development is optimized by many repetitions and low resistance, whereas muscular endurance is optimized by few repetitions and high resistance.
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False
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The principle of ____________ is when heredity and chronic changes to a training program combine to play a major role in determining the body’s response to a single bout of exercises.
a. reversibility b. progressive overload c. specificity d. individuality |
d. individuality
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T/F: Increasing the distance or time per training session will continue to improve aerobic power indefinitely.
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False
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An interval training program of five repetitions of 800-m runs with rest periods of 15 s is designed to train the ____________.
a. ATP-PCr energy system b. glycolytic energy system c. oxidative energy system |
c. oxidative energy system
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T/F: When developing a program for someone who is just starting resistance training, a single set of resistance training exercises can be as effective as multiple sets for increasing muscle size and strength
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True
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