Intro and Warm-up
Which type of warm-up involves movement?
Dynamic warm-up
Which muscle contraction describes the lengthening of a muscle?
Eccentric contraction
How many muscles does a compound exercise target?
more than 1
Define training frequency
How often an individual works out per week
What describes the cumulative amount of exercise an athlete is doing over one week?(amount of stress on person)
Training load
Name 2 of the 5 skill related fitness components
1. Power
2. Speed
3. Agility
4. Balance and Coordination
5. Reaction Time
What are the 2 starting classifications when performing an exercise pre-participation health screening?
Does not participate in regular exercise or does participate in regular exercise
What is proper exercise order? (3 types)
1. Explosive
2. Compound
3. Isolation
How many calories per gram are in carbohydrates?
4 calories per gram
What are the 2 types of loads and what do they each mean?
1. Internal load: psychological stress
2. External load: what the athlete is physically doing
What energy system uses fats as its fuel?
Aerobic Glycolysis
When the distal segments of the body freely move against loads, what type of exercise is this called?
Open-chain kinetic
What is the equation for power?
Power = force x velocity
(these are the components of power training)
What % range of your total daily calories should come from fats?
20-35%
Which periodization phase shows volume decreasing and intensity increasing?
First transition phase
Which form of stretching uses momentum to force a body part beyond its normal range of motion?
Ballistic Stretching
What is one test you could use to assess muscular fitness (we learned about 5)?
1. Maximal voluntary contraction
2. 1 RM
3. Hand Grip
4. Isokinetic testing
5. Muscular Endurance
What describes the number of calories a person needs to sustain current body weight and activity levels?
Daily caloric need
What % range of your total daily calories should come from protein?
10-35%
What is the recommended rest period if an athlete is working on muscle hypertrophy?
30 seconds - 1.5 minutes
What are 3 aspects of an athlete's acute preparation?
1. Athlete's strategic plan
2. Dietary intake/ fluid consumption
3. Mental focus
4. Warm-up
What is the equation to determine percent body fat?
%BF = (FM/Body Mass) x 100
What describes training that uses speed and force for different movements to build muscle power?
Plyometric training
Name the 3 program lengths and how long each is
1. Microcycle (1 day- 1 week)
2. Mesocycle (weeks to months)
3. Macrocycle (months to years)
What describes training for strength and aerobic endurance during the same training cycle?
Concurrent training