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Questions and Answers
What is the frequency (f) of the athlete's training sessions per week?
How long does the athlete rest between sets?
What is the calculated density (d) of the athlete's training?
What is the maximum duration (D) the athlete should aim for in their workout sessions?
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How many repetitions does the athlete perform for leg presses in total?
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What is the total volume (V) of repetitions completed by the athlete?
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How many sets are performed for the full elevation from the supine position?
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What is the expected physiological reasoning related to testosterone levels mentioned?
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Which exercise listed has the lowest total repetitions performed?
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What is the relationship between the training frequency and the total volume of repetitions achieved?
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What is the total number of repetitions calculated in the provided training volume?
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How is the component Kv for Half Squats calculated?
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What does the abbreviation Kv represent in the training context?
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What percentage represents the intensity of effort applied during the 264 repetitions?
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Which exercise has the highest total volume in terms of repetitions?
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What is the overall volume percentage represented by the total Kv?
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Why is understanding terminology and calculating load indices important for a coach?
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What is the total number of repetitions for the exercise 'Dumbbell Curls' calculated in the content?
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Which exercise corresponds to a Kv calculation of 25.20%?
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How many sets and repetitions are performed for the Incline Bench Press?
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What is the rest period for the squat exercise in Program #2?
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How many sets of bench press are included in Program #1?
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Which exercise in Program #3 has the highest number of sets?
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What percentage of the maximum weight is used in Program #4 for the leg extensions?
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In Program #2, how many repetitions are performed for the dips?
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Which program includes the exercise 'Abdominal Crunches'?
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How long is the rest period after the chin-ups in Program #3?
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What is the main focus of Program #1 in terms of repetition percentage?
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What does a concentric failure refer to?
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What is the main benefit of the advanced resting and pausing technique in training?
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How many maximum repetitions (MR) can an athlete typically achieve at a 90% load using the described method?
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What distinguishes functional training from aesthetic training in the context of strength training?
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What is the potential consequence of not applying the principle of specialization in training schedules?
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In the given example of an athlete performing squats with a 90% load, how long does the athlete rest between repetitions?
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Which of the following best describes the purpose of varying exercises in a training schedule?
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What should a coach consider when determining load and repetitions for an athlete?
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What is the relationship between rest intervals and repetitions in high-load training?
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What does the term 'excentric failure' indicate in a training context?
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What is one of the key aspects of training adaptation that affects athletes?
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What is the recommended training sequence for beginners?
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What can excessive weight training lead to when beginners do not follow a structured program?
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Which process is associated with muscle growth in a well-structured training program?
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What percentage of maximum load is recommended for experienced trainees after adaptation?
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What should novice trainers focus on during their initial training period?
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What common issue occurs when individuals attempt to perform heavy lifts without proper adaptation?
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Which adaptation occurs at both anatomical and physiological levels due to systematic exercise repetition?
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What training principle did the Soviet researchers emphasize regarding initial training loads?
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What can be a consequence of the failure to properly structure training for athletic activities that require violent stretches?
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Πόσα σετ περιλαμβάνει η άσκηση 'Πίεση σε πάγκο' στο Πρόγραμμα #7;
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Ποια από τις παρακάτω ασκήσεις έχει το μεγαλύτερο ποσοστό επαναλήψεων στο Πρόγραμμα #6;
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Ποια είναι η συνιστώμενη περίοδος ξεκούρασης μεταξύ των σετ για τις 'Εναλλασσόμενες πιέσεις' στο Πρόγραμμα #5;
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Ποιες ασκήσεις περιλαμβάνονται στο 'Super σετ' του Προγράμματος #6;
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Πόσες επαναλήψεις εκτελούνται στις 'Οπισθολαίμιες πιέσεις' στο Πρόγραμμα #7;
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Πόσες φορές γίνεται η άσκηση 'Πιέσεις αλτήρα σε επικλινή πάγκο' στο Πρόγραμμα #5;
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Ποιο είναι το κυριότερο ποσοστό επαναλήψεων για τις 'Πλευρικές άρσεις' στο Πρόγραμμα #3;
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Ποια άσκηση στο Πρόγραμμα #5 απαιτεί μεγαλύτερη διάρκεια ξεκούρασης;
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Ποια είναι η κύρια διαφορά στον αριθμό των σετ ανάμεσα στο Πρόγραμμα #1 και το Πρόγραμμα #2;
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Ποια άσκηση έχει την υψηλότερη ένταση effort %
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Ποιες είναι οι επαναλήψεις για την άσκηση 'Κωπηλατική σε επικλινή πάγκο' στον Πρόγραμμα #3;
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Πόσος χρόνος ξεκούρασης ανατίθεται για τις άρσεις γαστροκνημιαίων στο Πρόγραμμα #2;
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Ποια είναι η ένταση για τις περισσότερες επαναλήψεις στο Πρόγραμμα #2;
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Πόσες επαναλήψεις πρέπει να γίνουν για τις έλξεις στο Πρόγραμμα #2;
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Ποια άσκηση έχει την υψηλότερη ποικιλία επαναλήψεων στο Πρόγραμμα #2;
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Ποια είναι η διάρκεια της ανάπαυσης μετά τις πιέσεις κνημών στο Πρόγραμμα #3;
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Ποια είναι η βέλτιστη διάρκεια μίας προπονητικής συνεδρίας σύμφωνα με τις προτάσεις;
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Ποιοι είναι οι κύριοι στόχοι που μπορεί να έχει ένας προπονητής κατά την κατάρτιση ενός προγράμματος;
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Ένα πρόγραμμα προπόνησης κατάτμησης μπορεί να περιλαμβάνει ποια δομή;
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Ποιες από τις παρακάτω προτάσεις είναι αληθείς για τις περιόδους προπόνησης;
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Ποια είναι η κύρια διαφορά μεταξύ απλής προπόνησης και προπόνησης κατάτμησης;
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Ποιες από τις παρακάτω δομές μπορεί να περιλαμβάνει η συνολική προπόνηση A + B;
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Ποιό είναι το κατάλληλο χρονικό διάστημα για προπονήσεις που δεν πρέπει να υπερβαίνουν;
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Ποια aspekta είναι ειδικά σημαντική για την κατάτμηση προπόνησης;
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Ποιες παραλλαγές μπορεί να προκύψουν από το πρόγραμμα A + B + C;
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Ποιο είναι το σημασία της καρδιακής συχνότητας TCF στην προπόνηση;
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Ποιες είναι οι προϋποθέσεις για υπολογισμό της MCF;
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Ποια είναι η συνιστώμενη καρδιακή συχνότητα για ένα 32χρονο άτομο με BCF 70;
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Τι παραπέμπει ο όρος 'καρδιακό απόθεμα';
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Ποια είναι η επιρροή της μη-διαλειμματικής προπόνησης;
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Ποιο τμήμα της προπόνησης αναφέρεται ως 'σετ';
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Ποιο από τα παρακάτω είναι σωστό σχετικά με την καρδιακή συχνότητα;
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Ποιος παράγοντας χρησιμοποιείται στην εξίσωση Karvonen για τον υπολογισμό της TCF;
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Σε ποιο τομέα επικεντρώνεται η φυλή αερόβιας προπόνησης;
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Ποια είναι η κύρια διαφορά ανάμεσα στη μη-διαλειμματική και τη διαλειμματική προπόνηση;
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Ποιες είναι οι δύο βασικές μεταβλητές που αναφέρονται στη διαδικασία προπόνησης;
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Ποια είναι η συνιστώμενη πρόοδος στην κυκλική προπόνηση;
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Πώς επηρεάζεται η μυϊκή κόπωση από τις διαδοχικές ασκήσεις;
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Τι πρέπει να ελέγξει ο προπονητής μετά την ολοκλήρωση της τρίτης κυκλικής προπόνησης;
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Πότε πρέπει να πραγματοποιηθεί η επόμενη κυκλική προπόνηση;
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Ποιες ασκήσεις ανήκουν στη ρουτίνα της κυκλικής προπόνησης;
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Ποιος είναι ο στόχος της μείωσης του συνολικού χρόνου στην κυκλική προπόνηση;
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Ποιες μυϊκές ομάδες στοχεύουν οι ασκήσεις που αναφέρονται;
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Ποια είναι η σωστή σειρά των επαναλήψεων για τις 'Πίεσες αλτήρα σε επικλινή πάγκο' στο Πρόγραμμα #5;
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Ποιος είναι ο χρόνος ηρεμίας ανάμεσα στους σετ για τις 'Έλξεις Chin' στο Πρόγραμμα #6;
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Πόσα σετ γίνονται για τις 'Κάμψεις' στο Πρόγραμμα #3;
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Ποιο ποσοστό επαναλήψεων χρησιμοποιείται στις 'Πλαϊνές άρσεις' του Προγράμματος #3;
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Ποια από τις παρακάτω ασκήσεις έχει την υψηλότερη ένταση στο Πρόγραμμα #6;
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Πόσα σετ απαιτούνται για τον 'Πλήρη ανόρθωση από ύπτια θέση' στο Πρόγραμμα #6;
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Ποιο από τα παρακάτω ποσοστά επαναλήψεων δεν ισχύει για τις ασκήσεις στο Πρόγραμμα #5;
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Πόσα σετ περιλαμβάνονται στις 'Καθίσματα' του Προγράμματος #5;
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Ποιες είναι οι ιδανικές εντάσεις για την ανάπτυξη αντοχής;
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Πώς μπορεί να διαιρεθεί ένα προπονητικό πρόγραμμα;
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Ποιά είναι η σωστή χρήση έντασης στην υπερτροφία;
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Ποια είναι η μέγιστη επιτρεπόμενη κατάτμηση σε προπονητικά χρονοδιαγράμματα;
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Ποιά από τις παρακάτω εξισώσεις μπορεί να χρησιμοποιηθεί για καλύτερους υπολογισμούς της έντασης;
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Ποιά από τις παρακάτω προπονητικές παραλλαγές χρησιμοποιείται περισσότερο;
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Ποια ακολουθία ημέρας και ασκήσεων συχνά χρησιμοποιείται στα προγράμματα;
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Ποιά είναι η μέγιστη ένταση που μπορεί να χρησιμοποιηθεί σύμφωνα με τον πίνακα;
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Ποιες τεχνικές προτιμώνται σε προπονητικά χρονοδιαγράμματα;
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Ποιες ασκήσεις περιλαμβάνονται στον υπολογισμό του συνολικού γινόμενου όγκου (Kv);
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Ποιο από τα παρακάτω ποσοστά αντιπροσωπεύει την ένταση για τις Εναλλασσόμενες Κάμψεις;
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Ποια είναι η σωστή διαδικασία υπολογισμού για το γινόμενο όγκου (Kv);
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Πώς ονομάζεται η ένταση (I) κατά την εκτέλεση 264 επαναλήψεων;
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Ποιο από τα παρακάτω περιγράφει καλύτερα τη διαφορά μεταξύ γινόμενου όγκου και εντατικής χωρητικότητας;
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Ποιο είναι το σύνολο του γινόμενου όγκου (Kv) για όλες τις ασκήσεις;
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Ποιο από τα παρακάτω δηλώνει τη σημασία της γνώσης της ορολογίας στην προπόνηση;
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Ποιο ποσοστό αντιπροσωπεύει την ένταση κατά την πίεση σε επικλινή πάγκο;
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Ποιες είναι οι συνέπειες μιας εσφαλμένης δομής προπόνησης;
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Ποιες ασκήσεις περιλαμβάνονται στην υπολογιζόμενη ένταση για τις Άρσεις Δακτύλων;
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Ποιες παράμετροι συνδέονται με το εμπλεκόμενο φορτίο στην προπόνηση;
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Ποιός δείκτης σχετίζεται με την αναλογία χρόνου προπόνησης και χρόνου ηρεμίας;
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Ποια από τις παρακάτω δηλώσεις για τις Δυναμικές και Χρονικές παραμέτρους είναι σωστή;
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Πόσες επαναλήψεις μπορεί να πραγματοποιήσει ο αθλητής στο 70% της μέγιστης ισχύος του;
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Ποιος από τους παρακάτω δείκτες είναι συνδεδεμένος με το μέσο βάρος στην προπόνηση;
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Ποιός δείκτης αξιολογεί την εβδομαδιαία δόση προπόνησης;
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Ποιοι δείκτες σχετίζονται με την εκτέλεση και όχι με τον χρόνο;
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Ποια είναι η σωστή διαδικασία κατά την εκτέλεση του πίεσης σε πάγκο;
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Ποιες από τις παρακάτω ασκήσεις περιλαμβάνονται στη ρουτίνα του αθλητή;
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Ποια είναι η σωστή εξίσωση για την υπολογισμό της καρδιακής συχνότητας προπόνησης;
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Ποια είναι η μέγιστη καρδιακή συχνότητα για ένα άτομο ηλικίας 32 ετών;
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Ποιος είναι ο ρόλος του γινομένου (K) στην εξίσωση Karvonen;
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Ποιος είναι ο κατώτερος αριθμός καρδιακών παλμών που πρέπει να διατηρήσει το άτομο κατά την προπόνηση;
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Ποια είναι η σημασία του καρδιακού αποθέματος στην προπόνηση;
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Ποιο θα είναι το εύρος καρδιακής συχνότητας για τις αερόβιες ασκήσεις ενός 32χρονου;
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Ποια είναι η ευθύνη του προπονητή σχετικά με την καρδιακή συχνότητα προπόνησης;
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Πώς ορίζεται η μη-διαλειμματική προπόνηση;
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Τι σημαίνει ο όρος 'καρδιακή χωρητικότητα' στην προπόνηση;
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Ποιο από τα παρακάτω αναφέρεται ως καρδιακό απόθεμα;
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Study Notes
Training Frequency and Rest
- The athlete trains 3 times per week.
- Rest between sets is 60 - 90 seconds.
Training Density and Duration
- The calculated density of the athlete's training program is 0.75.
- The athlete should aim for a maximum duration of 1 hour for each workout session.
Repetition Analysis
- The athlete performs 10 total repetitions for leg presses.
- The total volume of repetitions completed by the athlete is 264.
- The athlete performs 4 sets for the full elevation from the supine position.
Physiological Reasoning and Exercise Analysis
- Higher testosterone levels are associated with increased strength and muscle growth.
- The exercise with the lowest total repetitions performed is Dumbbell Curls.
- The training frequency is directly proportional to the total volume of repetitions.
- The total number of repetitions calculated in the provided training volume is 264.
Kv Calculation and Interpretation
- The Kv for Half Squats is calculated by multiplying the number of repetitions by the percentage of maximum weight.
- Kv represents the volume-load index in the training context.
- The intensity of effort applied during the 264 repetitions is 90%.
- The exercise with the highest total volume in terms of repetitions is Leg Press.
- The overall volume percentage represented by the total Kv is 90%.
Coaching Considerations
- Understanding terminology and calculating load indices are crucial for coaches because they allow for a proper evaluation of training progression and effectiveness.
- The total number of repetitions for the exercise 'Dumbbell Curls' is 10.
- The exercise corresponding to a Kv calculation of 25.20% is Incline Bench Press.
Training Program Details
- The Incline Bench Press is performed with 4 sets of 6 repetitions.
- The rest period for the squat exercise in Program #2 is 60 seconds.
- There are 3 sets of bench press included in Program #1.
- The exercise with the highest number of sets in Program #3 is Chest Press.
- The leg extensions in Program #4 are performed with 70% of the maximum weight.
- In Program #2, 6 repetitions are performed for dips.
- Program #1 includes the exercise 'Abdominal Crunches'.
- The rest period after the chin-ups in Program #3 is 90 seconds.
- Program #1 focuses on a repetition percentage of 75%.
Training Concepts and Techniques
- Concentric failure occurs when the athlete cannot lift the weight any further in the contraction phase (lifting).
- Advanced resting and pausing techniques in training optimize muscle recovery and strength gains.
- An athlete can typically achieve 10-12 maximum repetitions (MR) at a 90% load using the described method.
Functional vs. Aesthetic Training
- Functional training focuses on improving movement patterns for everyday activities, while aesthetic training focuses on improving muscle appearance.
Specialization and Training Schedules
- Failing to apply the principle of specialization in training schedules can lead to decreased performance and increased risk of injury.
- The athlete performing squats with a 90% load rests for 90 seconds between repetitions.
Varying Exercises
- Varying exercises in a training schedule helps to:
- Prevent boredom and maintain motivation.
- Enhance muscle development by targeting different muscle groups and movement patterns.
- Reduce the risk of overuse injuries.
Load, Repetitions, and Rest
- When determining load and repetitions for an athlete, the coach should consider:
- The athlete's training experience and goals.
- Individual variations in strength, power, and recovery abilities.
- Fitness level and desired training outcomes.
- In high-load training, longer rest intervals are essential to allow for proper recovery and achieve optimal results.
Excentric Failure
- Excentric failure refers to the point where the athlete can no longer control the lowering of the weight in the eccentric phase (lowering).
Training Adaptation
- One of the key aspects of training adaptation that affects athletes is the neuromuscular adaptation which leads to increased strength and power.
Recommendations for Training Beginners
- The recommended training sequence for beginners is compound exercises followed by isolation exercises.
- Excessive weight training can lead to muscle imbalances, injuries, and decreased motivation in beginners if they do not follow a structured program.
- Muscle hypertrophy is the process associated with muscle growth in a well-structured training program.
Advanced Trainee Considerations
- After adaptation, experienced trainees are recommended to perform exercises with 70 - 85% of their maximum load.
- Novice trainers should focus on form, technique, and proper movement patterns during their initial training period.
- Individuals attempting heavy lifts without proper adaptation can experience joint pain, muscle soreness, and potential injury.
- Adaptation to exercise occurs at both anatomical and physiological levels due to systematic exercise repetition.
Key Training Principles
- The Soviet researchers emphasized the principle of progressive overload, which states that training loads need to gradually increase to stimulate further adaptations.
- Failure to structure training properly for athletic activities requiring violent stretches can lead to decreased power output, increased risk of injury, and ineffective performance.
Exercise Program Overview
-
The text outlines various workout programs for different fitness goals, including strength training, cardiovascular endurance, and muscle hypertrophy.
-
The programs use different exercise combinations and set/rep schemes to target specific muscle groups and fitness levels.
Program #1
- Program #1 features five exercises: squats, bench press, incline dumbbell row, push-ups, and deadlifts.
- Each exercise is performed with a specific number of sets, repetitions, and rest periods.
- The program aims to build overall strength and muscle mass.
Program #2
- Program #2 emphasizes compound exercises and includes bodyweight exercises to promote full-body strength and endurance.
- Exercises include squats, pull-ups, dips, incline dumbbell row, barbell curls, behind-the-neck tricep extensions, calf raises, and crunches.
- The program incorporates a combination of weightlifting and bodyweight exercises with varying sets, reps, and rest periods.
Program #3
- Program #3 prioritizes strength training with a focus on lower body exercises.
- It includes exercises like hamstring curls, calf raises, incline bench press, behind-the-neck tricep extensions, chin-ups, and push-ups.
- The program emphasizes a high number of sets and reps to build strength and endurance in the lower body.
Program #4
- Program #4 emphasizes strength training, focusing on lower body exercises.
- It includes hamstring curls, calf raises, knee raises, chin-ups, and push-ups with varying sets, reps, and rest periods.
Program #5
- Program #5 focuses on strength training and hypertrophy with a focus on upper and lower body exercises.
- It includes incline dumbbell press, squats, chin-ups, alternating dumbbell press, alternating dumbbell curls, and tricep extensions.
- The program incorporates various set and rep schemes to target different muscle groups and stimulate muscle growth.
Program #6 (Superset)
- Program #6 combines multiple exercises within a single set (Superset method) to increase overall strength and endurance.
- It combines squats with leg extensions, chin-ups with lat rows, bench press with dips, tricep extensions with push-ups, and a combination of bodyweight exercises.
- This program uses a specific set, rep, and rest scheme with a goal of maximizing workout efficiency and stimulating different muscle groups.
Program #7 (A)
- Program #7 is a circuit training program, performing 12 exercises in succession with minimal rest between.
- The program emphasizes cardiovascular endurance.
- It focuses on building overall muscular strength and endurance with a high number of repetitions.
- The program can be repeated multiple times with rest periods between cycles.
Calculating Training Heart Rate
-
The text emphasizes using the Karvonen formula to calculate the target heart rate zone (TFC for training heart rate) for effective cardiovascular training.
-
The formula is: TFC = BCF + K (MCF – BCF).
-
Where:
- TFC: Training Heart Rate
- BCF: Resting Heart Rate
- K: Factor between 0.75 and 0.85
- MCF: Maximum Heart Rate
- MCF = 220 - Age
-
The text provides an example of how to calculate the training heart rate for someone 32 years old, with a resting heart rate of 70 beats per minute.
-
The ideal target heart rate zone is established by calculating both the lower and upper limits of the TFC.
Key Concepts
- Non-stop training (circuit training): Continuous exercise with minimal rest between exercises.
- Interval training: Cycle through a series of exercises, with rest periods between.
- Sets: A series of repetitions of the same exercise, with a rest period between each set.
- Reps: One repetition of an exercise.
- Rest periods: Time between sets of the same exercise.
- Cardiovascular endurance: The ability of the heart and lungs to sustain physical activity.
- Supersets: Combining two separate exercises for a single set, minimal rest between exercises.
- Bodyweight exercises: Exercises utilizing bodyweight (no external weights).
- Muscle hypertrophy: An increase in muscle size.
Conclusion
- The text focuses on providing a comprehensive guide to designing effective workout programs for different fitness goals, incorporating various techniques and exercises.
- The text highlights the importance of cardiovascular endurance and the use of heart rate calculations.
- It also emphasizes the importance of training in a controlled environment and always consulting with a qualified professional.
Workout Schedule Components
-
Programs
-
program #5
- 4 sets of 12 reps - 75% - 2.5 minute rest
- includes barbell bench press incline
-
program #6
- 3 sets - 70% - 3 minute rest
- includes Super sets exercises like squats/leg extensions, chin-ups/rowing, bench press/dips
-
program #7
- 4 sets - 80% - 3-2 minute rest
- Includes barbell bench press
-
program #5
Workload Indicators
-
Dynamic parameters
- Volume (v): expressed by repetitions
- Capacity (T): product of Kg * repetitions
- Average Weight (AW): average weight
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Chronological Parameters
- Frequency (f): number of weekly training sessions
- Density (d): ratio between training/recovery times
- Duration (D): total training time
Example Workout
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Athlete Routine
- 3 sets of 15 reps – 50 Kg squats
- 3 sets of 10 reps – 75Kg bench press
- 3 sets of 10 reps – 60 Kg incline rowing
Calculating Workload
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Volume Calculations
- Volume (V) for Bench Press (incline) = 10 reps * 3 sets = 30 reps
- Total Volume: 264 reps
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Capacity (Kv) Calculations
- Kv (Squats) = 70% * 48 reps = 33,60% * reps
- Total Kv: 17,880% * reps
Intensity (I)
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Intensity Calculation Formula:
- I (%) = (ΣKv / ΣV)
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Example:
- 67,73% (one attempt) applied to each of the 264 reps in the routine.
Importance of Workload Indicators
- Understanding workload indicators allows for developing accurate trainings programs
Aerobic Capacity
-
Karvonen Equation:
- TFC = BCF + K (MCF – BCF)
- TCF: Training heart rate
- BCF: Basic heart rate (resting)
- K: Factor (between 0.75 and 0.85)
- MCF: Maximal heart rate
Maximal Heart Rate (MCF)
-
MCF Calculation:
- MCF = 220 - age
Example Calculation
-
Example: For a 32-year-old with BCF = 70 bpm
- MCF = 220 – 32 = 188 bpm
- TCF (upper bound) = 70 + 0.78 (188-70) = 158 bpm
- TCF (lower bound) = 70 + 0.78 (188-70) = 158 bpm
- Note*: These are average values and the coach/doctor will adjust the range based on individual needs.
Cardio Reserve
- Represents the difference between maximal and resting heart rate.
- High cardio reserve shows higher physical capacity.
Workout Methods
- Continuous training: a set of movements (repetitions) performed without interruption.
Workout Subdivision
- Workout subdivision: breaking down the schedule into different days, times or combination of the two.
Example Workout Subdivision
-
Example 1:
- Monday: A
- Tuesday: B
- Wednesday: C
- Thursday: A
- Friday: B
- Saturday: C
- Sunday: Rest
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Example 2:
- Monday - A
- Tuesday - B
- Wednesday - C
- Thursday - Rest
- Friday - A
- Saturday - B
- Sunday - C
Important Note
- These are just simple examples and should not replace a tailored, personalized program.
Workout Schedule Intensity
- Endurance: 85%-100% intensity
- Muscle growth: 70%-88% intensity
Intensity Table
- 100% intensity: 1 MR
- 90% intensity: 5 MR
- 80% intensity: 10 MR
- 70% intensity: 15 MR
- 60% intensity: 20 MR
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Description
This quiz assesses your understanding of training load indicators like frequency, density, duration, volume, capacity, and intensity. Additionally, it evaluates your knowledge of sample training programs and their components. Test your expertise in workout planning and performance metrics!
