NFPT Chapter 11 Exam Questions with Verified Solutions (Rated 100%)

NFPT Chapter 11 Exam Questions with Verified Solutions (Rated 100%) Four components of a cross training program - Answers 1. Strength and power 2. Cardio 3. Flexibility 4. Sport activity Developmental imbalances will occur as a result of - Answers not applying all four components of the cross training program The sacrifice of what results in poor performance and in increased potential for injury during events for the strength athlete? - Answers cardio, stretching and multi-directional training Four things to consider for the strength and power athlete - Answers 1. Use multi-joint, compound exercises when possible that are in no way isolated. 2. Train each muscle group at least once a week in some form of cycle. 3. Never train the same muscle groups on back to back days. 4. Pay attention to muscles that stabilize the joints such as the hips and rotator cuff How quickly does the body adapt to a strength training program? - Answers 3-4 weeks Variety in the exercises for the strength and power athlete - Answers For functional improvement, use interchangeable exercises that work the same body part. *Muscle specific isolation is physiologically impossible* Variety in the number of reps for the strength and power athlete - Answers Variation of weights and reps trigger different motor units. -fat loss: 20-25 reps -general fitness/stamina: 12-15 reps -strength/size:4-6 reps -power: 1-3 reps Be certain that you have spent considerable time building a muscular endurance or strength/stamina base before moving on to what? - Answers Muscular strength or power rep ranges Variety in speed for the strength and power athlete - Answers A fast muscle contraction results in the development of power. The slower contractile speed results in size and strength increase. Functional fitness is achieved by - Answers cross training, whether your client is an athlete of an avid fitness enthusiast. For peak functional fitness, aerobics are to be performed in cycles of - Answers varying levels of intensity Aerobics: Low intensity/long duration - Answers Recommended that this mode of aerobic work is sustained for at least 40-45 minutes per session. -The muscle cellular furnaces, mitochondria, become more efficient at burning fatty acids for ATP Aerobics: Alternating High and Low Intensities Over Equal Durations - Answers This requires the athlete to perform at an intensity that is barely maintained for periods of no longer than 5-10 minutes. The high intensity work is followed by 5-10 minutes of low intensity work. -Since this higher intensity requires more glucose energy, the muscles adapt by building more glucose energy mitochondria. Aerobics: Short recovery between bursts of maximum intensity - Answers The athlete stops working completely for the 5-10 minute period that follows the maximal work for complete rest. -This requires an aerobic intensity barely maintained for 1.5-3 minutes, reaching near failure. -This training produces adaptations to the cardiovascular system such as increased VO2 max and an increase in volume of pumped blood per contraction Recommendations for athletes and their aerobic training - Answers Recommended that they target modes 1-3 progressively, train in each of these three modes for a period of 4-6 weeks before progressing Steady state target heart rate aerobics - Answers This is currently the most popular and commonly used aerobic training mode. this methodology produces the least adaptive results as it relates to development of athletic enhancement As a client increases their fitness level what can be used to recalculate the target ExHR? - Answers Karvonen formula Flexibility training - Answers Training for a Functional Range of Motion (F-ROM) encompasses all forms of stretching exercises The more intense the stretching activities... - Answers the more disassociated they should be from any events requiring optimum performance The more variety in sport performance, the more well rounded - Answers your motor skill development and neuromuscular conditioning