Lec 2

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Questions and Answers

What distinguishes a training program from general exercise?

Training programs have no specific goals.

Training programs are a comprehensive and progressive plan. (correct)

Training programs focus only on aerobic exercises.

Training programs are less comprehensive.

Which principle of training emphasizes the need to improve gradually to ensure progress?

Reversibility

Progressive Overload (correct)

Diminishing Returns

Specificity

What does the principle of 'individuality' imply in training programs?

All athletes must train together for effectiveness.

Individual evaluations are irrelevant in program design.

Training should be based on personal goals and abilities. (correct)

Everyone responds the same to training.

What factor is crucial for adaptation to occur in the human body during training?

Application of training load Signup and view all the answers

Which muscle action is classified under lower body multi-joint movements?

Squat Signup and view all the answers

What is a common outcome of failing to progressively overload during training?

Plateau in performance Signup and view all the answers

Which of the following is NOT one of the fundamental movements in performance training?

Sustain Signup and view all the answers

What does DOMS stand for in the context of exercise and training?

Delayed Onset Muscle Soreness Signup and view all the answers

Which principle would likely lead to decreased physical performance if not adhered to?

Reversibility Signup and view all the answers

Which of the following actions represents a single joint movement in the upper body?

Bicep curl Signup and view all the answers

What is the primary focus when establishing a needs analysis for an athlete?

Identifying current status and abilities Signup and view all the answers

Which of the following is NOT considered in the assessment of an athlete?

Preferred playing position Signup and view all the answers

What does KPI stand for in the context of evaluating a sport?

Key Performance Indicators Signup and view all the answers

Which type of analysis is included in the evaluation of a sport according to the established plan?

Movement analysis Signup and view all the answers

In the context of lifting techniques, what type of rotation is generally observed?

Both bi-lateral and unilateral rotation Signup and view all the answers

What should be included in the timeline when establishing a training plan?

Long-term competition dates Signup and view all the answers

Which stance or position is most relevant for certain types of movement?

Dynamic and static stances Signup and view all the answers

Which of the following best defines anti-extension exercises?

Exercises preventing the extension of a joint Signup and view all the answers

What aspect does a physiological analysis examine?

Physical conditioning and endurance Signup and view all the answers

Which plane of motion does vertical flexion primarily occur in?

Sagittal plane Signup and view all the answers

Match the following principles of training with their descriptions:

Progressive Overload = Gradually increasing stress for improvement Diminishing Returns = Reduced benefits after initial gains Specificity = Training for particular performance goals Reversibility = Loss of fitness after stopping training Signup and view all the answers

Match the following muscle action types with their corresponding movements:

Multi-Joint = Squat and Deadlift Single Joint = Bicep Curl Pushing = Bench Press Pulling = Pull-Up Signup and view all the answers

Match the fundamental movements with their corresponding actions:

Push = Squat/Press/Lunge Pull = Row/Chin Up/Drag Lift = Hinge/Pick Up Carry = Loaded Movement Signup and view all the answers

Match the training load application strategies to their descriptions:

FITT = Frequency, Intensity, Time, Type DOMS = Delayed Onset Muscle Soreness Adaptation = Response to imposed stress Stimulus = Reason for physiological change Signup and view all the answers

Match the following fitness assessment categories with their appropriate focus:

Physiological Analysis = Body's response to exercise Needs Analysis = Specific athlete requirements KPI = Key Performance Indicators Performance Evaluation = Assessment against goals Signup and view all the answers

Match the following training program types with their features:

General Exercise = No specific plan Training Program = Goal-oriented and progressive Holistic Benefits = Overall health improvements Performance Training = Driven by measurable goals Signup and view all the answers

Match the following upper body actions with their classifications:

Multi-Joint = Shoulder Press Single Joint = Tricep Extension Pushing Action = Bench Press Pulling Action = Lat Pulldown Signup and view all the answers

Match the following levels of training with their corresponding concepts:

Individuality = Tailoring training to the individual needs Progressive Overload = Increasing weight gradually Specificity = Targeting specific muscle groups Reversibility = Potential for loss of gains Signup and view all the answers

Match the following types of training stimuli with the desired adaptations:

Resistance Training = Muscle strength improvement Aerobic Training = Endurance enhancement Flexibility Training = Range of motion increase Speed Training = Anaerobic capacity development Signup and view all the answers

Match the types of motion with their corresponding descriptions:

Wrist = Flexion and Extension movements Rotation = Movement around an axis Horizontal = Movement parallel to the ground Vertical = Movement in an up-and-down direction Signup and view all the answers

Match the terms related to positions with their descriptions:

Bi-lateral = Involving both sides of the body Unilateral = Involving one side of the body Stance = Position of the body during an exercise Flexion = Decreasing the angle between body parts Signup and view all the answers

Match the types of resistance training with their corresponding focuses:

Anti-rotation = Resisting rotational movement Anti-flexion = Resisting flexion movements Extension = Increasing the angle between body parts Lift = Raising a weight against gravity Signup and view all the answers

Match the assessment components with their focus areas:

Training history = Previous workout programs and performance Current abilities = Assessment of present skill level Injury Status = Current injuries affecting performance Evaluation of the sport = Analysis of sport's key performance indicators Signup and view all the answers

Match the analysis methods with their respective focuses:

Movement analysis = Studying the mechanics of movement Physiological analysis = Understanding body responses to training Competency in movements = Skill level in executing exercises KPI = Key Performance Indicators Signup and view all the answers

Match the training concepts with their definitions:

Goals = Specific outcomes expected from training Timeline = Schedule for accomplishing training targets Current status = An athlete's present physical condition Barriers = Challenges that might limit training Signup and view all the answers

Match the movement types with examples:

Flexion = Bending the arm at the elbow Extension = Straightening the leg at the knee Rotation = Twisting the torso during a swing Horizontal = Lifting arms forward parallel to the floor Signup and view all the answers

Match the terms related to resistance training with their characteristics:

Bi-lateral = Performed equally on both sides Unilateral = Focused on one limb at a time Horizontal = Movement across the body Vertical = Movement upwards or downwards Signup and view all the answers

Match the training principles to their implications:

Progressive overload = Gradually increasing training demands Individuality = Tailoring training to individual needs Specificity = Training specific skills for a specific sport Recovery = Allowing time for healing and muscle repair Signup and view all the answers

Study Notes

Exercise vs. Training

Exercise is any physical activity and does not require a specific plan.
Training involves a comprehensive and progressive plan, with a specific purpose.

Principles of Training

Progressive Overload: Constantly increasing the stimulus – usually by increasing weight – to elicit an adaptation response from the body.
Individuality: Training plans should be tailored to each individuals needs and abilities.
Specificity: Training should focus on improving specific movement patterns and physical qualities based on the needs of the individual.
Diminishing Returns: Adaptations will occur at progressively slower rates over time.
Reversibility: Traings adaptations are lost over time if sessions become less frequent or if the intensity is not high enough to maintain existing gains.
FITT: A method of increasing the training load by changing:
Frequency
Intensity
Time
Type

Training Load

Training creates a stimulus that the body adapts to.
DOMS is a consequence of training due to muscle damage.

Fundamental Movements

Push: Squat/press/lunge
Pull: Row/Chin up/Drag
Lift: Hinge/Pick up
Carry: Loaded movement

Muscle Actions in Resistance Training

Lower Body:
Multi-Joint: Squat, Lunge, Hip Hinge
Single-Joint: Hamstring Curl, Leg Extension
Upper Body:
Multi-Joint: Push Ups, Pull Ups, Bench Press, Overhead Press, Rows
Single-Joint: Bicep curls, Tricep Extensions
Torso/Abdominal:
Creating Movement:
Anti-Rotation: Plank, Side Plank
Flexion: Crunches, Sit Ups, Russian Twists
Extension: Back extensions
Resisting Movement:
Anti-Rotation: Plank, Anti-rotation press
Extension: Prone Cobra
Flexion: Anti-Flexion/Pull Ups

Establishing a Plan

Needs Analysis
Purpose: Goals, Timeline, Current Status, Abilities, Availability and Barriers
Evaluation of the Sport: Movement analysis, physiological analysis, competency in movements and skills.
Assessment of the Athlete: Training History, Current abilities and fitness, injury status.

Exercise vs. Training Programs

Exercise involves no specific plan, while training programs involve a specific plan to achieve specific goals
Exercise offers holistic benefits for the body
Training programs are comprehensive and progressive, aiming to enhance various attributes for specific goals

Principles of Training

Progressive Overload: Increase the workload to force adaptation (e.g., increasing weight lifted)
Individuality: Each person responds uniquely to training, requiring individualized plans
Specificity: Training should focus on specific movements or skills relevant to the desired outcome
Diminishing Returns: As fitness levels increase, improvement rates often slow down
Reversibility: Training effects are lost if training stops
FITT: Frequency, Intensity, Time, and Type of training are important considerations

Adapting to Training Load

Training stress (load) induces adaptations in the body, which can improve performance
Delayed Onset Muscle Soreness (DOMS) is a common adaptation response to training

Fundamental Movements & Performance

Push: Actions like squats, presses, and lunges
pull: Actions like rows, chin-ups, and drags
Lift: Actions including hinges and picking up objects
Carry: Actions involving loaded movement

Muscle Actions in Resistance Training

Lower Body:
- Multi-Joint: Squats, lunges
- Single Joint: Ankle exercises
Upper Body:
- Multi-Joint: Push-ups, pulls, rows, chin-ups
- Single Joint: Elbow, wrist, shoulder exercises
Torso/Abdominal:
- Creating Movement: Anti-rotation, anti-extension
- Resisting Movement: Flexion, extension, rotation

Establishing a Training Plan

Needs Analysis:
- Define goals, timelines, and current status
- Identify available resources and potential barriers
- Evaluate the sport:
  - Analyze movement
  - Analyze physiological demands
  - Assess athlete competency in skills and movements
Athlete Assessment:
- Assess training history
- Determine current abilities and fitness level
- Evaluate injury history

Studying That Suits You

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Description

Explore the fundamental principles of training versus exercise in this quiz. Understand concepts such as progressive overload, individuality, specificity, and reversibility, and how they affect training effectiveness. This quiz is perfect for fitness enthusiasts and professionals alike.

Lec 2

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Questions and Answers

What distinguishes a training program from general exercise?

Which principle of training emphasizes the need to improve gradually to ensure progress?

What does the principle of 'individuality' imply in training programs?

What factor is crucial for adaptation to occur in the human body during training?

Which muscle action is classified under lower body multi-joint movements?

What is a common outcome of failing to progressively overload during training?

Which of the following is NOT one of the fundamental movements in performance training?

What does DOMS stand for in the context of exercise and training?

Which principle would likely lead to decreased physical performance if not adhered to?

Which of the following actions represents a single joint movement in the upper body?

What is the primary focus when establishing a needs analysis for an athlete?

Which of the following is NOT considered in the assessment of an athlete?

What does KPI stand for in the context of evaluating a sport?

Which type of analysis is included in the evaluation of a sport according to the established plan?

In the context of lifting techniques, what type of rotation is generally observed?

What should be included in the timeline when establishing a training plan?

Which stance or position is most relevant for certain types of movement?

Which of the following best defines anti-extension exercises?

What aspect does a physiological analysis examine?

Which plane of motion does vertical flexion primarily occur in?

Match the following principles of training with their descriptions:

Match the following muscle action types with their corresponding movements:

Match the fundamental movements with their corresponding actions:

Match the training load application strategies to their descriptions:

Match the following fitness assessment categories with their appropriate focus:

Match the following training program types with their features:

Match the following upper body actions with their classifications:

Match the following levels of training with their corresponding concepts:

Match the following types of training stimuli with the desired adaptations:

Match the types of motion with their corresponding descriptions:

Match the terms related to positions with their descriptions:

Match the types of resistance training with their corresponding focuses:

Match the assessment components with their focus areas:

Match the analysis methods with their respective focuses:

Match the training concepts with their definitions:

Match the movement types with examples:

Match the terms related to resistance training with their characteristics:

Match the training principles to their implications:

Study Notes

Exercise vs. Training

Principles of Training

Training Load

Fundamental Movements

Muscle Actions in Resistance Training

Establishing a Plan

Exercise vs. Training Programs

Principles of Training

Adapting to Training Load

Fundamental Movements & Performance

Muscle Actions in Resistance Training

Establishing a Training Plan

Studying That Suits You

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