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Questions and Answers
What is the definition of muscular endurance?
Which principle of training emphasizes the need for individualized training programs?
What does the equation for power represent?
What is the main focus of anaerobic power?
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What principle of training suggests alternating high-intensity workouts with low-intensity workouts?
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Which type of training focuses on improving maximal aerobic power?
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What should a resistance training program include to prevent the loss of training gains?
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What is NOT a characteristic of power in exercise training?
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What is the primary focus of Phase I in periodization for resistance training?
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Which type of resistance training is characterized by varying the amount of resistance throughout the range of motion?
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During which phase of resistance training is emphasis placed on power development?
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What is the main benefit of performing low-repetition, high-resistance training?
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Which factor is NOT typically manipulated in interval training?
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What type of contraction training has been shown to maximize muscle hypertrophy?
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Which of the following training types combines elements of interval training and circuit training?
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Which metabolic energy system is primarily trained during short sprints?
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What does continuous training typically lack?
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For what purpose is electrical stimulation training mainly used?
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Study Notes
Exercise Training Terminology
- Strength refers to the maximum force a muscle group can generate.
- Power is defined as the rate of performing work, calculated as force multiplied by distance, divided by time.
- Muscular endurance represents the ability to sustain repeated muscle actions or a single static contraction.
Aerobic Power
- Aerobic power signifies the rate of energy release by cellular metabolic processes that rely on the presence and availability of oxygen.
- Maximal aerobic power indicates the maximum capacity for the aerobic resynthesis of adenosine triphosphate (ATP).
Anaerobic Power
- Anaerobic power represents the rate of energy release by cellular metabolic processes functioning without the involvement of oxygen.
- Maximal anaerobic power signifies the maximum capacity of the anaerobic system for ATP production.
General Principles of Exercise Training
- Individuality: Training programs should consider the specific needs and abilities of each individual.
- Specificity: Adaptations to training are highly specific to the nature of the training activity and should align with an athlete's specific performance goals.
- Reversibility: Training programs need to incorporate a maintenance plan to prevent the loss of training benefits.
- Progressive Overload: To achieve adaptations, the training stimulus must be progressively increased as the body adapts to the current stimulus.
- Hard/Easy: Programs should alternate high-intensity workouts with low-intensity workouts to facilitate recovery and optimize training adaptations.
- Periodization: Periodization involves systematically cycling the specificity, intensity, and volume of training to attain peak fitness for competition.
Resistance Training Programs
- Resistance training programs aim to enhance muscular strength, power, and endurance.
- Programs should encompass these elements:
- Muscle groups to be trained.
- Type of training.
- Energy systems targeted.
- Injury prevention strategies.
Designing Resistance Training Programs
- Decisions must be made regarding:
- Exercises to perform.
- Order of exercises.
- Number of sets for each exercise.
- Rest periods between sets and exercises.
- Intensity (resistance level), number of repetitions, and movement velocity.
Periodization for Resistance Training
- Periodization cycles typically include five phases:
- Phase I: Muscular hypertrophy.
- Phase II: Strength.
- Phase III: Power.
- Phase IV: Peak strength.
- Phase V: Active recovery.
Types of Resistance Training
- Static-contraction (isometric) resistance training: Involves holding a muscle contraction at a fixed length.
- Free weights: Training utilizing movable weights (e.g., barbells, dumbbells).
- Eccentric training: Focuses on the lengthening phase of a muscle contraction.
- Variable-resistance training: Utilizes equipment that adjusts resistance throughout the range of motion.
- Isokinetic training: Utilizes equipment that maintains a constant velocity of movement.
- Plyometrics: Explodes muscles using rapid stretching and contracting movements (e.g., jump squats).
- Electrical stimulation training: Involves stimulating muscles using electrical impulses.
Resistance Training Programs Key Points
- Low repetitions with high resistance enhance strength development.
- High repetitions with low resistance optimize muscular endurance.
- Periodization is crucial for preventing overtraining and burnout.
- A standard periodization cycle comprises four active phases, each emphasizing a different muscular fitness component, along with an active recovery phase.
- Resistance training can incorporate either static or dynamic contractions.
- Eccentric training appears to be essential for maximizing muscle hypertrophy.
- Electrical stimulation can effectively be employed in athlete rehabilitation.
Anaerobic and Aerobic Power Training Programs
- Training programs are designed to target one or more of the three metabolic energy systems.
- Anaerobic power encompasses the ATP-PCr system and anaerobic glycolytic system.
- Aerobic power is represented by the oxidative system.
Anaerobic and Aerobic Power Training Variables
- Training variables that can be manipulated to support interval training include:
- Exercise interval rate.
- Exercise interval distance.
- Repetitions and sets during each session.
- Duration of rest or active recovery intervals.
- Type of activity during active recovery intervals.
- Training frequency per week.
Types of Training
- Interval training: Repeated bouts of high- to moderate-intensity exercise interspersed with rest or reduced-intensity periods.
- Continuous training: Extended periods of exercise without rest intervals, ranging from LSD training (Long, Slow Distance) to high-intensity training.
- Interval-circuit training: Combines interval training and circuit training into a single workout.
Anaerobic and Aerobic Power Training Key Points
- Training programs can target one or more of the three metabolic energy systems.
- Interval training involves repeated bouts of high- to moderate-intensity exercise punctuated by rest or reduced-intensity periods.
- Exercise intensity and recovery rate can be monitored using a heart rate monitor.
- Interval training is appropriate for all sports.
- Continuous training involves extended exercise without rest intervals, encompassing both LSD training and high-intensity training.
- Fartlek training offers a valuable recovery activity following several days of more intense exercise.
- Interval-circuit training merges interval training and circuit training into a single workout session.
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Description
Test your knowledge on key concepts in exercise training terminology. This quiz covers topics such as strength, power, muscular endurance, and the differences between aerobic and anaerobic power. Challenge yourself and see how well you understand these essential principles of exercise science.
