Exercise Physiology Unit 4 E (methods of training)

optimal training dose

maximization of physiological benefits from training

muscular strength

the ability of a muscle to generate maximal force (1-RM of any exercise) 

muscular endurance

ability of a muscle to generate submaximal force over and over again

aerobic endurance intervals

improves oxidative enzyme content and activity, lactate threshold, and VO2max; ratio is 13:1; 65-75% of VO2max 

aerobic power intervals

improves VO2max , oxidative enzyme content and activity, lactate threshold, and possibly lactate tolerance/buffering; ratio is 1.25:1; 80-95% of VO2max  

Anaerobic endurance/lactate tolerance intervals

improves lactate tolerance, glycolytic enzyme content and activity, and buffer capacity; ratio is 1:4; 150% of VO2max 

anaerobic power/speed intervals

improves phosphagen enzyme content and activity and ATP and CP stores; ratio is 1:48; 175% of VO2max 

during a session of which type of interval training does blood lactate increase most?

anaerobic endurance

the 2 types of continuous exercise training methods

long, slow distance exercise and high intensity, continuous exercise

long, slow distance exercise

performing exercise at a low intensity for durations that are greater in length than the normal competition distance; limited VO2max improvement

high intensity, continuous exercise

performing exercise at a higher intensity than used for competition for durations that are at or less than the length of the normal competition distance. Intensities of 90-100% of VO2max are optimal

tensiometry

measures muscle force in a static muscle action at any angle of about a joints ROM 

dynamometry

measures muscle force in a static muscle action at any angle of about a joints ROM 

1-repetition maximum

maximum amount of weight lifted one time using proper form using a standard weightlifting exercise 

computer-assisted force and power output determination

use of an electromechanical device to assess forces generated during all phases of an exercise movement 

muscular strength frequency

every other day for each muscle group

muscular strength intensity

heavy weights 60-90% 1-RM

muscular strength time/duration

3-12 reps, 1-3 sets, 2-3 min of rest between sets

muscular endurance frequency

everyday for each muscle group

muscular endurance intensity

low weights 30-50% 1-RM

muscular endurance time/duration

12-20 reps, 1-3 sets, 1 min of rest between sets 

isometric training

isotonic contraction to specific joint angle followed by isometric contraction (highly limited due to specificity)

isokinetic training

variable resistance across entire ROM to maximize force (requires very specialized equipment)

the 3 types of isotonic resistance training

plyometrics, progressive resistance exercise, eccentric contractions

plyometrics

special form of explosive jump training; stretch reflex facilitates recruitment of motor units; the muscle is overloaded to provide forcible and rapid stretch (eccentric) immediately before the shortening (concentric) phase 

progressive resistance exercise

provides practical application of the overload principle; can be used for nearly all muscle groups and enables variety and can prevent staleness if periodization is incorporated 

eccentric contractions

emphasis put on the eccentric phase of the contraction during the full ROM; may provide the greater stimulus to gain strength