Muscles
What contraction shortens the muscle?
(Concentric)
Train for your goal
(Specificity)
Max force
(Strength)
5-second sprint
(ATP-PC)
Why is progression important?
Progression is important because it helps the body gradually adapt and improve over time. If you don’t increase the difficulty, your body stops improving. If you increase too quickly, you risk injury. Progression keeps training safe and effective.
🏆 FINAL JEOPARDY QUESTION
💡 Question:
An athlete is preparing for a sport that requires short bursts of explosive movement (like sprinting and jumping).
Their current training includes:
Long-distance running every day
Lifting at 95–100% intensity with no rest days
No sprint or agility work
👉 Using at least THREE concepts from this unit, explain:
What the athlete is doing wrong
Which principles or systems they are misusing or ignoring
How you would fix their training program
First, they are violating specificity because they are doing long-distance running instead of short, explosive movements needed for sprinting and jumping.
Second, they are overtraining by lifting at 95–100% intensity every day without rest, which ignores recovery and can lead to fatigue and injury. They should instead train mostly in the 70–85% range.
Third, they are not properly training the ATP-PC energy system, which is needed for short, explosive efforts. Instead, they are overtraining the aerobic system, which is not the primary system used in their sport.
To fix this, the athlete should:
Add sprint training and plyometrics (to improve power and match specificity)
Train at appropriate intensity levels (70–85%)
Include rest days for recovery
Focus on short bursts of high-intensity work to target the ATP-PC system
What contraction lengthens the muscle?
(Eccentric)
Increase over time
(Progression)
Repeated effort
(Endurance)
30-second sprint
(Lactic)
Why are rest days important?
Rest days allow the body to recover and repair muscles, which actually leads to getting stronger. Without rest, athletes can experience fatigue, injury, and overtraining, which hurts performance instead of helping it.
What contraction has no movement? (Isometric)
(Isometric)
Above normal workload
(Overload)
Change direction quickly
Agility
Marathon
(Aerobic)
Why should athletes train at 70–85%?
Training at 70–85% is ideal because it is challenging enough to build strength and improve performance, but not so intense that it causes excessive fatigue or injury. It allows athletes to train consistently and safely over time.
What is muscle growth called?
(Hypertrophy)
Use it or lose it
(Reversibility)
Ability to stretch
Flexibility
Requires oxygen
(Aerobic)
Explain specificity with an example
Specificity means you should train in a way that matches your sport or goal.
Example: A sprinter should train with short, explosive sprints, not just long-distance running, because their sport requires speed and power.
What is muscle loss called?
(Atrophy)
Training in phases
(Periodization)
Strength + speed
Power
Anaerobic fuel
(Carbohydrates)
Design a workout for a sprinter
Example Answer:
Goal: Improve speed and power
Workout:
Warm-up: Dynamic stretches + light jogging (5–10 min)
Sprint Training:
5 × 40-meter sprints (full effort)
Rest 2–3 minutes between each sprint
Strength Training:
Squats: 3 × 6 reps
Lunges: 3 × 8 reps each leg
Plyometrics:
Box jumps: 3 × 5 reps
Cool-down: Stretching
Why it works:
This workout uses short, explosive movements that match sprinting (specificity), includes rest for recovery, and builds power and speed.