KHS Final review

In the beginning weeks of training, which aspect of the improvements in performance are emphasized? (Hint, it is not hypertrophy)

neural function

What is the term for the strategy of how we control the multiple VARIABLES in the FITT-VP, such as resistance, repetitions, sets, etc.

periodization

What does the SAID principle stand for, and what does it mean?

Specific Adaptation to Impose Demand

the body adapts to the specific physical demands placed upon it. ( gets better with training)

Which of the two main types of muscle fibers have greater capacity for anaerobic work, and produce more force?

fast twitch muscle fibers

Define isometric training, and the two phases of movement: concentric, and eccentric.

Iso: muscular contraction without joint movement or change in muscle length

con: muscle shortens and generates force

ecc: muscle lengthens as it contracts

Which type of stretching requires assistance of another person (or an object), and involves contraction of muscle at the end range of motion, followed by a passive stretch, progressively increasing range?

Proprioreceptive Neuromuscular Facilitation Stretching (PNF)

What are the two sensory organs that protect muscles from injury during stretching?

golgi tendon organ and muscle spindles

Making intentional use of those sensory organs behavior with movement results in increased power/force output: what is the term for this?

Stretch reflex

Periodization: Know the names of the three different training cycles, and how long each one can last.

Training approach that uses a systematic variation in intensity and volume toenhance fitness and performance

micro(<1 week), meso (1-2 month) , macro (1 year)

In this example, which of the FITT-VP Variables is the only one to INCREASE over time as the macrocycle progresses? Why?

progression because you want to gradually increase the amount and or time you can do smth

When we prepare for sports participation (or ANY new fitness program), what must the FIRST step always be? Hint: as a professional you always NEED to do this first to safely practice your profession.

Base fitness conditioning:

−Pre-activity screening

−Cardiorespiratory fitness training

−Strength and endurance training

−Flexibility training

−Recommended body composition

What are the 3 examples of aspects of training which should MATCH the sport's requirements?

aerobic/anaerobic capabilities,muscular strength and endurance, and range of motion

Approximately how many weeks of sport specific training should occur before live participation?

4 weeks

What are the 4 examples of additional factors we must consider when planning exercise which are NOT part of the FITT-VP?

-Stop-and-go sports

− Winter sports

− Distance training

− Sport-specific flexibility training

When exercising in heat: approximately how much water should be consumed, and how often?

6-8 oz for every 15-20 min of exercise

What is the average amount of time a person should wait and digest a meal prior to exercise?

around 2 hours

Acute sports injuries: What are the four parts of the RICE protocol?

rest ice compression elevation

Define: Muscular STRENGTH and Muscular ENDURANCE:

strength: exert maximal force one time

endurance: ability to sustain repeated contractions or hold a contraction for an extended period

Which flexibility assessment test is very common and takes into account the length of arms and legs?

sit and reach

Arrange these 3 terms in order of how long they will be within overall periodization, and how long is each one? Macrocycle, Mesocycle, Microcycle

Macro (up to year) Meso (2-4 months) Micro (up to 1 week)

In the example of one Macrocycle for a Periodization program for Strength, what is the training focus of the first Mesocycle? What is the focus of the last (4th) Mesocycle?

hypertrophy and Peak Performance

As training progresses through this Macrocycle of periodization, which of the variables is the only one that INCREASES? Which variables DECREASE?

Intensity increases and volume decreases

What are the 4 factors influencing vulnerability to stress?

health, social support, self-worth, socioeconomic conditions

What are the 5 types of sources of stress / stressful events?

Physical, Mental, Emotional, Social, Environmental

We discussed that sleep schedule consistency is the second most important factor for optimizing recovery from sleep- what is the most important? (should be obvious)

duration

Understand and be able to label the General Adaptation Syndrome: the three phases, the axes, what the line represents, and where the line branches off into overtraining vs. continued benefits.

What is the Allostatic Load?

total accumulated wear and tear on the body and mind fromall stressors in life