Fitness and Conditioning Training Flashcards

Flashcards covering key principles of fitness and conditioning training, including cardiorespiratory endurance, energy systems, strength training parameters, flexibility, and neurophysiological stretch mechanics.

What are the core components of the cardiorespiratory system?

Heart, lungs, blood vessels, and blood

What is the average $VO_2\text{max}$ value for a college athlete?

$$45\text{--}60\,ml\,O_2/min/kg$$

Which factor is the most limiting factor among the three that impact maximum oxygen usage capabilities?

Gas transportation

What is the formula for cardiac output ($CO$)?

$$CO = SV \times HR$$

How long does it take for the heart to reach a steady state after the onset of training?

$$2\text{--}3\,\text{minutes}$$

How long does it take for the body to fully process lactate during aerobic metabolism?

$$\sim 20\,\text{min}$$

What minimum percentage of maximum heart rate must be reached during continuous training?

$$70\%$$

What is the required heart rate intensity percentage range for High-Intensity Interval Training (HIIT)?

$$60\text{--}85\%$$

What is another name for Speed Play training, and what characterizes its terrain?

Fartlek training, which consists of varied terrain incorporating varying degrees of hills without specified pace or speed

What are the characteristics of Type I (slow twitch) muscle fibers?

Slow oxidative, fatigue resistant, and utilized in long duration, aerobic type activities

Which type of fast-twitch muscle fiber is known as true fast-twitch and has very low mitochondrial density?

Type IIb

What is the recommended duration and daily repetition count for isometric muscle contractions?

Contractions lasting $10\,\text{seconds}$ performed $5\text{--}10\,\text{times/daily}$

What are the recommended time durations for the concentric and eccentric phases of an isotonic lift?

The concentric phase should last $1\text{--}2\,\text{seconds}$, and the eccentric phase should last $2\text{--}4\,\text{seconds}$

In Progressive Resistance Exercise, by what percentage should training load increases occur?

Increments of $10\%$

What set and repetition target should an athlete be able to perform during strength training?

$3\,\text{sets}$ of $6\text{--}8\,\text{repetitions}$

How many repetitions per set are recommended when specifically training for muscular endurance?

$$12\text{--}15\,\text{repetitions}$$

What anatomical structure makes up the body's core?

The lumbo-pelvic-hip complex

What defines an isokinetic muscle contraction?

Muscle contraction at a constant velocity with maximal and constant resistance throughout the full range of motion

What is the typical station and cycle structure for circuit training?

$8\text{--}12\,\text{stations}$, completed $3\,\text{times}$ through

What is the underlying mechanical cycle for plyometric exercises?

The stretch-shortening cycle

After how many weeks of initial strength gains does a training plateau typically occur in female athletes?

$$3\text{--}4\,\text{weeks}$$

In knee extension, which muscle acts as the agonist and which acts as the antagonist?

The quadriceps act as the agonist and the hamstrings act as the antagonist

During a stretch, after how many seconds does the Golgi tendon organ (GTO) signal for muscle tension to decrease?

After $6\,\text{seconds}$

What hold duration is specified for static stretching?

$6\text{--}8\,\text{second}$ hold

What contract-and-relax timing parameter is used in Proprioceptive Neuromuscular Facilitation (PNF) techniques?

$10\,\text{second}$ contract and relax

Which device is most widely used to measure range of motion, and which is more precise and highly reliable?

The goniometer is the most widely used device, and the inclinometer is more precise and highly reliable