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Principles of Exercise Training

Terms in this set (77)

Muscular Strength
Maximal force that a muscle or muscle group can generate
1 repetition maximum (1RM)
Maximal weight that can be lifted with a single effort
1 Rep Max
How do you measure muscular strength?
Muscular power
Rate of performing work
Muscular power
explosive aspect of strength

Power = force x velocity
force = strength

velocity = distance / time
Power is more important than strength
For most competitive activities which is more important? Power or Strength?
Margarita Step Test

Wingate Cycle Test
How do we measure power?
Power, Strength
Speed changes little with training, thus improvements in __________ are mostly due to gains in __________
Muscular Endurance
Capacity to perform repeated muscle contraction over time (Or sustain a single contraction over time)
Push up reps

sit up reps

Reps of resistance training at X% RM
How do you measure muscular endurance?
Gains in muscle strength

Changes in local metobolic & cardiovascular function
Muscular endurance are increased through...?
Aerobic Power
Rate of energy released by oxygen-dependent metabolic processes
Maximal aerobic power
Maximal capacity of aerobic resynthesis of ATP
Maximal O2 consumption
Cardiovascular System
What is the primary limitation of maximal aerobic power?
VO2 max test using a graded exercise test
How do you measure aerobic power?
RER greater than or equal to 1.10

HR max greater than or equal to 95%

Plateau in VO2; less than 2 mill difference of last 2 minutes of VO2 recorded.
What is the max criteria?
anaerobic power
Rate of energy release by oxygen- independent metabolic process.
Maximal anaerobic power (anaerobic capacity)
Maximal capacity of anaerobic systems to produce ATP
Wingate Cycle Test
How do you measure anaerobic power?
Individuality
A training program must consider the specific needs, abilities & goals of the individual for whom it is being designed.
False
True or False:

All athletes are created equal
Genetics
Age
Variations in cell growth rates, metabolism, and cardiorespiratory and neuorendrocrine regulation
What all plays a role that determines that not all athletes are created equal?
High responders
People who show great improvement to a training program
Low responders
People who show minimal or no improvement following the same training program
True
True or false

Do not expect all individuals to have exactly the same degree of improvement
Specificity
Training program must stress the physiological systems critical for optimal performance in a given sport to achieve desired training adaptations in that sport
True
True or False

Training program must stress most relevant physiological systems for given sport
Muscles, muscle action, & energy systems involved.
Mode and Intensity
A focus program specifies on:
Activity, intensity
Training adaptations highly specific to type of ___________, training volume, and ___________.
Reversibility
Adaptations gained will go away upon a decrease in volume or intensity
Muscle atrophy and Mitochondrial loss
What are examples of reversibility?
Progressive overload
To maximize the benefits of a training program, the training stimulus must be progressively increased as the body adapts to the current stimulus
Strength training overload
As strength increases, resistance and/or repetitions must increase to further increase strength
Distance training overload
As comfort running/cycling a distance increases, training distance must increase to further distance improvement
Strength
Progressive Resistance Training Program (overload)

changing volume (reps) or intensity (weight) to maintain overload
Endurance
Progressive Endurance Training Program (overload)

Changing volume (miles) or intensity (pace) to maintain overload
Variation
Systematic process of changing one or kroe variables in an exercise training program (mode, volume, or intensity) over time to allow for the training stimulus to remain challenging and effective.
Intensity and Volume
What are the most common variables changed?
Microcycle, mesocycle, and macrocycle
What are the general components of a periodized program?
Microcycle
Focuses on daily and weekly training variation
Lasts 1-4 weeks
Mesocycle
Duration is determined by major competitions
Lasts several weeks to months
Includes greater than or equal to 2 microcycles
Macrocycle
Focuses on the goal competition OR
Annual training program (offseason, inseason, etc)
Includes greater than or equal to 2 mesocycles
Needs Analysis
An assessment of factors that determine the specific training program appropriate for an individual
Conduct a fitness test
You do this to determine fitness and strength; maybe body composition
Goals
Needs analysis results
Recommendations for health
What do you prescribe a resistance training based upon?
Concentric and eccentric
What should strength and hypertrophy involve?
Concentric
Shortening of a muscle
Eccentric
Lengthening of a muscle
1. Large muscle groups before small
2. Multijoint before single joint
3. High intensity before low intensity
What is the exercise order within a workout
Experience
What are rest periods based on?
Power
Same as strength and Hypertrophy
rest periods based on experience
True Power Athletes
Several minutes with goal of full recovery between sets of 1-3
Free weights
Resistance is constant through range of motion

Tax muscle extremes but not midrange of motion

Recruit supporting and stabilizing muscles

better for advances weight lifters
Machine
May involve variable resistance
Resistance decreases at weakest part of ROM and increases at strongest part of ROM

Safer and easier because it is more stable
Better for novice lifters

Limits recruitment to targeted muscle groups
Eccentric Training
Emphasizes ECC phase of contraction
In this phase. muscle's ability to resist force greater than with CON training

Can become a part of "variation"

Support from recent studies
ECC + CON workout maximize strength gains
ECC important for muscle hypertrophy
Isokinetic Trianing
Movement at a constant speed
Strong force opposed by more resistance
Weak force opposed by less resistance
Both enable a constant speed of movement throughout ROM

Theoretically allows maximal muscle contraction at all points in range of motion
Plyometrics
Also know as stretch-shortening cycle exercise

Uses stretch reflex to recruit more motor units
stores kinetic energy during ECC, released during CON
Electrical Stimulation (E-stim)
Pass current across muscle or motor nerve
Ideal for recovery from injury or surgery
Reduces strength loss during immobilization

No evidence of further supplemental gains in healthy, training athletes
Core
Trunk muscles surround spine and abdominal viscera.
Core training
Abdominal muscles
Gluteal muscles hip girdle
Pelvic floor
paraspinal

Proximal stability aids distal mobility

Functional strength
Core strength and athletic performance
What provides a foundation for greater force production and force transfer to extremities.

Proximal stability aids distal mobility
core musculature
Mostly type 1 fibers

muscular power and endurance is developed through strength
Sprints
ATP-PCr (non-oxidative substrate level phosphorylation)
Long sprints
Glycolytic (non-oxidative; substrate level phosphorylation)
Long distance
Oxidative system
Interval Training
Consists of repeated bouts of high to moderate intensity exercise interspersed with periods of rest or reduced intensity exercise
Resistance Training and Interval Training
Uses the terms set, repetitions, time, distance, frequency, interval, rest
Interval Training
Setting intensity, duration and distance

training goals created are specific

use % HR max
Interval training: Duration of rest interval
Depends on how rapidly athlete recovers
Based on HR recovery
Exercise intensity increase --> recovery intensity decrease
Active recovery is best
HR <120 beats/min
With better fitness
Increase Intensity or decrease rest duration
Continuous Training
Training at low to moderate to high intensities without stopping to rest
Complete ox of glucose --> Glycolysis

Oxidative Pathways --> Mitochondria
What energy systems are targeted during continuous training
Long, slow distance training (LSD):
Objective is distance, not speed.

Less cardiorespiratory STRESS
Greater muscle and joint stress

Train at VT
Talk test

Part of a successful periodized program
Fartlek Training
Vary Space from sprint to jog at discretion

Continuous training + interval elements

Primarily used by distance runners & cyclists
Part of a successful periodized program
Interval Circuit Training
Training program that involves rapid movement from one exercise to another a "Circuit" or established set of exercises
Interval Circuit training
Combined interval and circuit training
Circuit length 3,000-10,000 m
Interval stations every 400 to 1600 m
Stations involve strength, flexibility, or
endurance

Jog, run, or sprint between stations
High intensity Interval Training (HIIT)
Training that uses short bursts of very intense exercise interspersed with only a few minutes of rest or low intensity exercise
High intensity interval training (HIIT)
This is an example of....?

A 30 second sprint followed by 3 minutes rest
5 sets of this
Total exercise time 2.5 minutes
Total time : 17.5 minutes

Rest interval decreases with increasing fitness

Benefits people with busy schedules
Sets with similar terms