Term
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Definition
| activity that improves performance through a measurable organic change in the body. |
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Term
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Definition
| activity that improves performance through changes in the nervous system. |
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Term
| Adaptations of Training and Practice |
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Definition
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Term
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Definition
| Fitness is about performing well at any and every task. |
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Term
| Second Fitness Standards' Implication |
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Definition
| fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. |
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Term
Training/Practicing for Sport vs. Training for Fitness
(Second Model) |
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Definition
In practice, this encourages athlete to disinvest in any set notions of sets, rest periods, reps, and exercises.
Nature frequently provides largely unforeseeable challenges.
When training for sport the needs of the athlete are known so training is much more specific. |
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Term
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Definition
Used with highest-powered activities.
Lasting less than 10 seconds.
Anaerobic.
** All energy pathways are always in use in varying degrees.
*** phosphogen and glycolytic are not totally anaerobic. |
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Term
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Definition
Used with moderate-powered activities.
Lasting up to several minutes.
Anaerobic. |
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Term
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Definition
Used with low-powered activities.
Lasting in excess of several minutes.
Aerobic. |
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Term
| Why Advocate Broad Fitness Program? |
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Definition
Never know what life has in store, we may need to be able to run for a long period of time, sprint for a short period of time, lift a heavy object off a trapped individual or stack 40 lb sand bags all day.
Training for broad based fitness won't make you great at one element of fitness but will build proficiency across a wide range of activities. |
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Term
| Thoughts on Wellness Continuum |
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Definition
Being fit does act as a buffer to sickness but will NOT prevent all sickness and disease.
There are other factors which come into play such as genetics, environment, etc. |
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Term
Anaerobic Training
Advantages/Disadvantages |
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Definition
Advantages: cardiovascular function and decrease body fat, dramatically improves power, speed, strength, and muscle mass, anaerobic conditioning will not adversely affect aerobic capacity.
Disadvantages: takes a lot of energy and force from the body, making sure the interval training is effective and useful. |
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Term
Aerobic Training
Advantages/Disadvantages |
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Definition
Advantages: cardiovascular function and decrease body fat, allows us to engage in low power cardio/respiratory endurance and stamina.
Disadvantages: focusing on aerobic training involves decreases in muscle mass, strength, speed, and power, aerobic activity ALSO decreases anaerobic capacity. |
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Term
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Definition
Key to developing the cardiovascular system if you don't want to lose strength, speed, and power.
Mixes bouts of work and rest in timed intervals. |
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Term
| 3 Waves of Endurance Training |
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Definition
Increased maximal oxygen consumption.
Increased lactate threshold.
Increased efficiency. |
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Term
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Definition
People who special in endurance sport.
Marathon, Triathlon, etc. |
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Term
| "Gymnastics" or Body Control |
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Definition
Can develop extraordinary strength, flexibility, coordination, balance, agility, and accuracy.
All these movements that are involved in gymnastics involves every part of your body.
Allowing yourself to be "in-control with your body" is a crucial step in getting stronger and more fit. |
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Term
Olympic Weightlifting
Benefits |
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Definition
Develops strength, speed, and power like no other training modality.
Flexibility is also developed.
Coordination, agility, accuracy, and balance are developed through clean and jerk. |
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Term
| Why Deadlift, Clean, Squat, and Jerk? |
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Definition
| Movements elicit an altering in the body, hormonally and neurologically. |
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Term
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Definition
Provide both physical training and general movement practice
Add potent stimulus for strength, power, speed, coordination, agility, balance, and accuracy. |
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Term
| Why Play Sports and NOT Just Train for Fitness? |
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Definition
Sport is application of fitness in a competitive and mastery atmosphere.
Training efforts typically include relatively repetitive and predictable movements and provide limited opportunity for essential combination of our ten general physical skills. |
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Term
| Logical Flow of Theoretical Hierarchy of Development of an Athlete |
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Definition
Nutrition --> Metabolic Conditioning --> Gymnastics --> Weightlifting --> Sport.
Molecular Foundations --> Cardiovascular Sufficiency --> Body Control --> External Object Control --> Mastery/Application. |
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Term
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Definition
Should vary your training.
Body will only respond to an unaccustomed stressor.
Routine is enemy of progress and broad adaptation. |
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Term
| Blur Distinction Between "Cardio" and Strength Training |
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Definition
Nature has no regard for this distinction or any other, including the ten physical adaptations.
People need variance in their workout so body doesn't get accustomed to the same routine. |
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Term
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Definition
Less than a cm ling.
Aprprox. a few thousand cells. |
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Term
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Definition
| Up to 30 cm long/millions of cells. |
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Term
| What percent of bodyweight is muscle? |
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Definition
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Term
| Properties of Living Things/Smallest Structure that Contains Them. |
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Definition
Cell is smallest structure.
Homeostatic control.
Organismic composition based on one or more cells.
Metabolic activity, consumption of energy through conversion of non-living materials into cellular components.
Capacity for growth.
Capacity for adaptation, ability to alter form, function or both over time in response to environmental challenges.
Responsiveness to external stimuli.
Capacity for reproduction or ability to produce new organisms. |
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Term
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Definition
| semi-permeable membrane which contains all components of the cell. |
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Term
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Definition
| sarcoplasm for muscle cells- the liquid/water in which other sub-cellular structures are suspended or dissolved. |
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Term
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Definition
| genetic material found in the nucleus of cells. |
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Term
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Definition
Makes ribonucleic acid (RNA), which makes proteins, which in turn makes function.
In most basic sense, DNA controls anatomy (how things are built) and physiology (how things work). |
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Term
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Definition
| large-scale structures that carry out a specific set of functions within the cell. |
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Term
| Membrane-Bound Organelles |
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Definition
| Crucial because they allow different sets of biochemical reactions to be separated from each other so they do not interfere with each other during simultaneous operation. |
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Term
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Definition
Regulatory center for calcium ion storage.
Rapidly releasing Ca++ into the sarcoplasm initiates muscle contraction. |
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Term
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Definition
Takes vesicles from the ER (endoplasmic reticulum).
Fuses with them.
Modifies them.
Delivers them.
Assists in lipid transport and creating lysosomes as well. |
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Term
| Most Prominent Function of Mitochondria |
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Definition
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Term
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Definition
| Variety of secretory, excretory and storage functions along with other housekeeping functions. |
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Term
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Definition
| The largest cellular organelle in mammalian cells and contains nearly all the cells' genetic material. |
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Term
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Definition
| Build proteins from genetic instructions passed from DNA to RNA. |
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Term
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Definition
| Work to digest worn-out organelles, food particles, or viral or bacterial pathogens that have been engulfed by the cell. |
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Term
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Definition
| Long cylindrical cells with tapered ends. |
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Term
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Definition
RBC is not meant to repair or recreate itself.
Muscle cells possess the capability of repair and growing to the presence of a large amount of genetic materials. |
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Term
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Definition
High concentration of mitochondria.
Fatigue resistant. |
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Term
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Definition
Lower concentration of mitochondria.
Not fatigue resistant.
Larger than slow twitch.
More sarcomere elements.
More actin and myosin means larger force-production capacity. |
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Term
| Anatomical Structure and Exercise Training |
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Definition
Structure can be changed by exercise training.
Whether it is training induced alteration in the chemicals present or a wholesale architectural change in these cells structure.
Effects of exercise on humans begin at cellular level before they become manifest in outward appearance or performance changes. |
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Term
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Definition
Basic contractile unit of the muscle cell.
Approximately 400 sarcomeres for every millimeter of myofibril. |
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Term
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Definition
| long changes of sarcomeres that are contained within the muscle cell, create the force. |
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Term
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Definition
| perimysium and all of the muscle cells (myofibrils) within its boundaries. |
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Term
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Definition
| Connective tissue layer that bounds the whole muscle. |
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Term
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Definition
Angle at which muscle cells lie in relation to the long axis of the tendon on which they act.
Parallel: capable of changing length greatly and rapidly moderate force production.
45 Degree Insertion: capable of creating much more force (as compared to a muscle of the same mass) than the parallel muscle- but will occur over a shorter ROM and at a lower velocity- why - muscle fibers packed into the same space. |
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Term
| Gastroc and Vertical Jump |
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Definition
Shouldn't train gastric to increase vertical jump height.
It's Pennate - increased force production. Low velocity. Can't jump slow. |
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Term
| Why Study Muscle Anatomy? |
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Definition
| Simple understanding of how things are built forms the core of our knowledge of how to change their structure to improve their function. |
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Term
| Type of Science Exercise Physiology |
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Definition
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Term
| Problem Exercise Physiology Attempts to Solve |
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Definition
| We are not as physically fit as we could be. |
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Term
| Understanding Exercise Physiology Should Provide Us |
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Definition
| How the body adapts to exercise to make us more fit. |
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Term
| Dr. Hans Selye 1936 Discovery |
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Definition
| General Adaptation Syndrome (GAS) |
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Term
| Selye's Theory of Biological Adaptation |
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Definition
| Important to exercise science because the entire discipline exists as extensions of Selye's theory (its foundational). |
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Term
| "That which does not kill us makes us stronger" |
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Definition
Nietzche.
Applies to Seyle's Theory of Biological Adaption because body adapts to exercise stress that does not kill us. |
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Term
| 3 Basic Stages of General Adaptation Syndrome (GAS) |
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Definition
Alarm: novel stress or novel level of magnitude is introduced.
Resistance: organism starts producing more metabolic and structural elements that are required to enhance its ability to withstand another exposure to the damaging stress.
Exhaustion: overtraining. Inability to compete or train at expected levels- fitness has decayed. |
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Term
| Cellular Level And Exercise |
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Definition
| Homeostasis is disrupted at the molecular level (within cells) leading to a series of adaptive events. |
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Term
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Definition
Control just about everything about our anatomy and physiology.
Handy-dandy informational flow: DNA makes RNA makes protein makes function. |
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Term
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Definition
| Adapt during resistance stage by becoming un-repressed and either more copies are activated or an increased efficiency in function is seen - ADAPTATION! |
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Term
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Definition
| Produce new architectural proteins (actin and myosin) & metabolic proteins (enzymes controlling energy production) which set up improved performance. |
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Term
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Definition
| Reduction in the ability to do work. |
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Term
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Definition
| Represents the successful entry and completion of stage 2 of the GAS. |
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Term
| Nutritional Support and Sleep |
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Definition
| Important because it provides the body with the elements necessary for maximizing the magnitude of fitness-restoration processes while also facilitating more rapid fatigue reduction. |
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Term
| Adaptation Time as Progressively Training from Beginner, Intermediate, and Advanced |
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Definition
Adaptation times increase (get slower).
Beginner: workout to workout.
Intermediate: about a week.
Advanced: about a month. |
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Term
| Kilgore's 3 Fitness Elements |
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Definition
Strength.
Endurance.
Mobility. |
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Term
| How to Build Strength for a Beginner |
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Definition
| A few multi-joint exercises organized into a basic progressive schema. |
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Term
| Bench, Press, Deadlift, Squat, Clean and Beginners |
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Definition
| Recommended because these lifts develop the foundation of strength- static, low velocity and high velocity around virtually every mobile joint of the body. |
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Term
| Kilgore's Modifications for Intermediate Trainees |
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Definition
| Suggests these modifications because they provide a continued adaptive stimulus. |
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Term
| Why Most People Never Get Past Intermediate Strength Training Phase |
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Definition
Strength training is an ancillary activity for most.
Used to increase performance in another work or sporting purpose. |
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Term
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Definition
| Any continuous activity lasting longer than 90 seconds. |
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Term
| Interval Training and Intermediate Endurance Trained Athlete |
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Definition
Important for intermediate endurance trained athletes.
Assists in driving and maximizing the aerobic adaptions made possible by longer duration and continuous activities. |
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Term
| Why Vary Distances and Speeds of Interval Training Bouts? |
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Definition
1. Represent the varied aerobic demands of life.
2. Promotes the development of the body's ability to extract, transport, and utilize O2 during exercise in a variety of conditions. |
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Term
| Squats, Bench, Deadlift, Press, Power Clean And PRACTICE |
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Definition
| Develop balance, coordination, and range of motion around most joints of the body in the beginner (IF they are taught and executed correctly). |
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Term
| Focusing on a Single Element |
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Definition
Most effective means of creating adaptation.
All of our body's resources are available to assist in recovery and adaption.
Allows for rate of performance gain in this one fitness element to occur as rapidly as possible. |
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Term
| Most Important Relationship in Figure 4? |
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Definition
| As individual's fitness/performance increases and approaches genetic potential, so does the need for complexity in his or her training program. |
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Term
| Even-Handed Approach to Fitness |
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Definition
| The element that is the one that is least developed will improve the fastest. |
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Term
| Kilgore's Implied Definition of Fitness |
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Definition
| Performance/development in strength, endurance, and mobility. |
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Term
| General Fitness Increase vs. Single-Element Training |
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Definition
General fitness training can sustain steady increases longer with simpler programming than single-element training.
More elements you train, the simpler program organization you can use.
You are not reaching genetic potential as rapidly in any one element. |
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Term
| Bias Your General Fitness Training |
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Definition
| Bias it towards your goal element! |
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Term
| 3 Types of Wrong Training |
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Definition
1. Using a program that does not address the trainee's fitness goal.
2. Using a program that is inconsistent with the trainee's level of training progression.
3. Use of inappropriate training tools. |
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Term
| 3 Fitness Differ In Rate of Decay |
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Definition
1. Endurance: quickly (few weeks for noticeable decay).
2. Strength: slower (even after a year lay-off you will probably be stronger than before you ever strength trained.
3. Mobility: mixed bag. Learned motor pathways persist but as strength and endurance decrease so does mobility. |
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Term
| Efficiency Converting Metabolic (Chemical) Power to Mechanical Power? |
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Definition
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Term
| At What Intensity Are All Three Energy Systems Contributing to the Activity? |
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Definition
All intensities are using all three energy systems.
Possible exception: 100% intensity but some of stored ATP was probably obtained from an aerobic pathway. |
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Term
| Intensity with exhaustion in 6 minutes, what percentage of energy used is obtained from anaerobic pathways? |
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Definition
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Term
| Intensity with exhaustion in 14 seconds, what percentage of energy used is obtained from aerobic pathways? |
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Definition
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Term
Muscle Fibers in Order of Excitation
(Lowest Threshold to Highest Threshold) |
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Definition
| Type I, Type IIa, Type IIb. |
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Term
| Excitation Threshold And Recruitment |
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Definition
Lower power activities result in Type I fibers being recruited first.
The higher the power/strength needed, the stronger the nervous response which leads to activation of Type IIa or IIb if nervous response is strong enough.
Strongest CNS stimulation leads to recruitment of all 3 fiber types. |
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Term
Type I Fibers and Aerobic Training
Type II? |
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Definition
Type I: Adaptations that occur are oxidative enzyme increases and increases in size and number of mitochondria.
Type II: Increased aerobic enzymes. |
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Term
| Systems that are Heavily Taxed in the 40-70% of Max Power Range? |
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Definition
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Term
| Capillary Dilution and Aerobic/Glycolytic Capacity |
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Definition
capillary dilution affect the aerobic/glycolytic capacity of individuals very negatively.
Reason that strength training alone is not beneficial to work capacity. |
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Term
| Soccer Players and Aerobic/Anaerobic Pathways |
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Definition
Train both of these pathways by running at every pace (including backwards).
Sprint recovery is an excellent way to improve aerobic capacity. |
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Term
| What Fiber Types are Trained in CrossFit Metcons? |
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Definition
ALL!
May be a major reason for its efficacy. |
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Term
| why do people initially get smaller by lifting weights? |
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Definition
| burns calories and increases muscle tone |
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Term
| why does kilgore suggest not dieting initially? |
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Definition
| limits strength gains and inherintly more effective to just exercise then the body you want will appear |
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Term
| what are the 2 most dangerous sports on earth judging by injury rate? |
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Definition
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Term
| explain the volume inensity continuum |
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Definition
heavy weight at a low volume will increase strength
light weight at high volume will increase mass |
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Term
| what are the 2 primary proteins which are active in muscle? |
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Definition
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Term
| how do high force contractions stress skeletal muscle? |
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Definition
| need more actin and myosin |
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Term
| how do we stress the ATP-PC pathway? |
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Definition
| max force muscle activity |
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Term
| Are exercises which use mainly the phosphagen and glycolytic systems totally anaerobic? Why? |
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Definition
| not just anaerobic because anaerobic exercise activity can develop a very high level of aerobic fitness |
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Term
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Definition
| 100% almost exclusively phosphagen |
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Term
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Definition
| 80% predominately phosphagen |
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Term
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Definition
| 60% mix of all three systems but predominately glycolytic |
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Term
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Definition
| 40% mix of all three systems but predominately glycolytic |
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Term
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Definition
|
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Term
|
Definition
|
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Term
| what are sub types of strength? |
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Definition
static
low velocity
high velocity |
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Term
| what makes static (isometric) contraction the most forceful? |
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Definition
|
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Term
| why not use isometric training as a primary means to developing strength? |
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Definition
| doesnt use the complete ROM |
|
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Term
| why is low velocity strength important to develop? |
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Definition
| functional ability to apply force |
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Term
| why is high velocity force important to develop? |
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Definition
|
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Term
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Definition
| physical entity that possesses both magnitude and direction |
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Term
| when training to improve power why focus more on strength then speed? |
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Definition
| increased power has the largest potential for improvements |
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Term
| what are the major limiting factors of training speed? |
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Definition
| nerve conduction and reaction time |
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Term
| about how much improvement can be made in reaction time with practicing a complex movement? |
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Definition
|
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Term
| what may be a secondary benefit of improving power? |
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Definition
|
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Term
| what does kilgore mean by muscle is muscle? |
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Definition
| all muscles must be trained using the volume continuum |
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Term
| when you train with heavy weights what are you conditioning your muscles to do? |
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Definition
| to produce tremendous amounts of elevtrical activity |
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