Physiological adaptations associated with chronic strength training
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INCREASES
rate of force production
Fiber cross- sectional area
Myofibrillar volume
Myosin heavy chain protein
Metabolic enzyme activity
Metabolic energy stores
Strenth of connective tissue (tendons, ligaments)
, DECREASES
Percent body fat
slows down the aging process
Ways to train glycolytic system
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Mid- distance sprints
200m 400m and 300 yd shuttle runs
fartlek frequency and work to rest ratio
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1 freq
work: rest -
progressive overload
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States that the training stimulus needs to increase over time in order for
progress to continue
Stability
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Refers to the ability to control the body's position during movement or
return to a desired position following a disturbance
Higher vo2
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correlates to an increased ability of the muscles to extract and utilize
oxygen which allows the individual to train harder and longer
list and explain the 4 types of stretching. Which type is best performed before an
exercise session? After a session? Which one is not generally recommended and why
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4 types
-static
-Ballistic
-Dynamic
-Proprioceptive Neuromuscular Facilitation (PNF)
Static stretching best performed after a training session
Ballistic stretching generally not recommended
- uses bouncing type movements to an unheld end position. May activate
the muscle spindle.
Dynamic stretching best performed before a training session
according to simmons, general physical preparation should account for ____________% of
training
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INCREASES
rate of force production
Fiber cross- sectional area
Myofibrillar volume
Myosin heavy chain protein
Metabolic enzyme activity
Metabolic energy stores
Strenth of connective tissue (tendons, ligaments)
, DECREASES
Percent body fat
slows down the aging process
Ways to train glycolytic system
Give this one a try later!
Mid- distance sprints
200m 400m and 300 yd shuttle runs
fartlek frequency and work to rest ratio
Give this one a try later!
1 freq
work: rest -
progressive overload
Give this one a try later!
States that the training stimulus needs to increase over time in order for
progress to continue
Stability
, Give this one a try later!
Refers to the ability to control the body's position during movement or
return to a desired position following a disturbance
Higher vo2
Give this one a try later!
correlates to an increased ability of the muscles to extract and utilize
oxygen which allows the individual to train harder and longer
list and explain the 4 types of stretching. Which type is best performed before an
exercise session? After a session? Which one is not generally recommended and why
Give this one a try later!
4 types
-static
-Ballistic
-Dynamic
-Proprioceptive Neuromuscular Facilitation (PNF)
Static stretching best performed after a training session
Ballistic stretching generally not recommended
- uses bouncing type movements to an unheld end position. May activate
the muscle spindle.
Dynamic stretching best performed before a training session
according to simmons, general physical preparation should account for ____________% of
training
