EXPH 369 Final Exam - Questions with Verified Answers SAID specific adaption to imposed demand. Keep in mind when monitoring overtraining, and picking
... [Show More] exercises for certain events. Periodization the logical and systematic sequencing of training factors in an integrative fashion in order to optimize specific training outcomes Goal of periodization to peak athlete for competition, minimize fatigue, prevent accommodation and overtraining Fitness Fatigue Model Increase fatigue while decreasing fitness to optimize preparedness for competition because fatigue decreases faster than fitness Changes in classical model of periodization general to specific, quantity to quality, hypertrophy then neural improvements, increase max strength then max power Hypertrophy phase general prep phase in which you try to maximize hypertrophy using high volumes (3-6 sets of 8-10 reps) and low to moderate intensities(50-75% 1RM) Basic strength phase high intensity (80-95%) and moderate to high volume (2-6 sets of 2-6 reps) Strength/power phase low to very high intensity with low volume Peaking phase very low to very high intensity, very low volume (1-3 sets of 1-3 reps) Maintenance phase low to moderate volume and moderate to high intensity To increase hypertrophy high volume, low intensity To increase strength high volume and moderate to high intensity
To increase power high intensity, low volume 3:1 loading classic model- week 4 is an offloading week. Peak in week 3 Cluster sets decrease fatigue and increase power, should be used in power training Undulating cluster cluster set in which the number of reps changes Plyometrics exercises that uses the stretch shortening cycle to generate energy in the eccentric contraction to maximize force in the concentric reaction. RATE of stretch is more important than the magnitude of stretch. Work rest ratio for plyometrics 1:5 to 1:10 work to rest NS effect of plyometrics activation in trained people, inhibition in untrained people RAMP raise, activate, mobilize, potentiate Effect of static and dynamic stretching on performance acute stretching decreases performance and has no effect on soreness or risk of injury. Chronic stretching may increase performance. Static stretching type of stretching that generates greater ROM Elasticity ability of tissue to return to original shape Plasticity ability of tissue to assume new and greater length Greater flexibly effect of resistance training with proper technique on flexibility Autogenic relaxation Golgi tendon organ, flex muscle before passively stretching it Reciprocal inhibition [Show Less]