Strength and Conditioning Concepts

Questions and Answers

Aerobic Capacity training can best be described by what levels of intensity and duration?

6-10, High intensity for short periods of time

1-5, Low intensity for long periods of time (correct)

0-1, Extreme intensity for very short periods

3-6, Moderate intensity for moderate duration

What is an example of activity that challenges your body's aerobic capacity?

Running, walking, swimming, cycling, rowing, and hiking.

Anaerobic Capacity training can best be described by what levels of intensity and duration?

1-5, Low intensity for long periods of time

6-10, High intensity for short periods of time (correct)

0-1, Extreme intensity for very short periods

3-6, Moderate intensity for moderate duration

What is an example of activity that challenges your body's anaerobic capacity?

Strength training, dancing, sprinting, throwing, hitting. Signup and view all the answers

What are the two methods of anaerobic energy creation (metabolic pathways) and how are they different when it comes to the duration of activity?

Phosphocreatine System (8-15 seconds) and Glycolytic System (15 seconds to 2 minutes). Signup and view all the answers

How do we define 'strength'?

A measure of force production. Signup and view all the answers

What are some health benefits from strength training?

Increased bone density, staves off osteoporosis, increase caloric expenditure, prevents structural ailments, and helps stave off chronic disease. Signup and view all the answers

Total body strength and stabilization is only essential for athletes like swimmers, climbers, and golfers.

False Signup and view all the answers

What is muscular endurance? How do we measure it?

Muscular endurance is the ability of a muscle group to exert sub-maximal force against resistance for an extended period of time. We measure it by the number of repetitions performed in a given time period or before fatigue shuts us down. Signup and view all the answers

Which part of the body is considered your 'core'?

A complex series of muscles extending beyond your abs, including glutes, lumbar muscles, and everything other than your arms and legs. Signup and view all the answers

What is the primary role of the core?

To stabilize, transfer force from one end of the body to the other, or initiate movement. Signup and view all the answers

Maintaining a neutral spine during a good morning is an example of which core ability?

Stabilizing. Signup and view all the answers

Performing Sit Ups are an example of which core ability?

Initiate movement. Signup and view all the answers

What is an example of an isometric movement/exercise?

Hip thruster hold. Signup and view all the answers

Name a benefit of training your core.

Increase in strength and power, prevention of injury, improvement in athletic performance and posture. Signup and view all the answers

Study Notes

Aerobic Capacity Training

Characterized by low intensity for extended durations (1-5).
Activities that enhance aerobic capacity include running, walking, swimming, cycling, rowing, and hiking.

Anaerobic Capacity Training

Defined by high intensity for short time periods (6-10).
Exercises that challenge anaerobic capacity include strength training, dancing, sprinting, throwing, and hitting.

Anaerobic Energy Creation

Two main metabolic pathways:
- Phosphocreatine System, active for 8-15 seconds.
- Glycolytic System, lasting from 15 seconds to 2 minutes.

Understanding Strength

Defined as a measure of force production.
Crucial for overall health benefits including increased bone density, prevention of osteoporosis, and support in weight loss and chronic disease resistance.

Importance of Total Body Strength

Essential for everyone, not just athletes like swimmers, climbers, or golfers.

Muscular Endurance

Defined as the ability of a muscle group to exert sub-maximal force over time.
Measured by the number of repetitions performed before fatiguing.

Core Definition

The core comprises a complex series of muscles including glutes and lumbar muscles, extending beyond just abdominal muscles to nearly all areas except arms and legs.

Core Role and Function

Primary functions include stabilizing the body, transferring force, and initiating movement.
Maintaining a neutral spine during movements, such as good mornings, exemplifies core stabilization.
Sit-ups illustrate the core's ability to initiate movement.

Isometric Movements

Hip thruster hold is a prime example of an isometric exercise.

Benefits of Core Training

Core training enhances strength and power, helps prevent injuries, improves athletic performance, and aids in better posture.

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Description

This quiz covers essential concepts in aerobic and anaerobic capacity training, including energy systems and the importance of strength. Learn about various exercises that enhance muscle endurance and overall health benefits. Understand the significance of total body strength for everyone, not just athletes.