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Chapter 9 Principles of Exercise Training

Terms in this set (38)

muscular strength
maximal force that a muscle or muscle group can generate. static strength, dynamic strength (varies by speed and joint angle)
1RM
maximal weight that can be lifted with a single effort (start with proper warm up, add weight until only 1 repetition can be performed)
muscular power
rate of performing work. explosive aspect of strength... power = force x (distance/time). more important than strength for many activities, field tests not very specific to power. typically measured with electronic devices (biodex)
muscular endurance
endurance: capacity to perform repeated muscle contractions (or sustain contraction over time) number of repetitions at given %1RM.
how do you increase muscular endurance
gains in muscle strength, changes in local metabolic, cardiovascular function
aerobic power
rate of energy released by oxygen-dependent metabolic processes
maximal aerobic power
maximal capacity for aerobic resynthesis of ATP. synonyms: aerobic capacity, maximal O2 uptake, VO2max. tested by a variety of field tests
primary limitation of aerobic power. max aerobic power
cardiovascular system
anaerobic power
rate of energy released by oxygen-independent metabolic processes.
maximal anaerobic power
maximal capacity of anaerobic systems to produce ATP. also known as anaerobic capacity, maximal accumulated O2 deficit test, critical power test, wingate test
principle of individuality
not all athletes created equal. genetics affect performance. variations in cell growth rates, metabolism, and cardiorespiratory and neuroendocrine regulation. explains high vs low responders to training
principle of specificity
exercise adaptations specific to mode and intensity of training (power vs endurance). training program must stress most relevant physiological systems for given sport. training adaptations specific to type of activity, training volume, and intensity
principle of reversibility
use it or lose it. training --> improved strength and endurance. detraining reverses all gains
principle of progressive overload
must increase demands on body to make further improvements, muscle overload means muscles must be loaded beyond normal loading for improvement. progressive trainingL as strength increases, resistance/reps must increase to further increase strength
principle of variation
also called 'periodization'. systematically changes one or more variables to keep training challenging. (intensity, volume, mode. inc col&dec int. or inc int& dec vol) macrocycles vs mesocycles
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