Worksheet Questions, Chapter 1, The Warm-Up

Transcription

1 Worksheet Questions, Chapter 1, The Warm-Up Exercise 1. True or False. Indicate whether each of the following statements is true or false by clicking on (or if you are using a printed hard copy circling) + if true and O if false. If the statement is false, correct it in the space provided. + O 1. Exercise responses are the physiological changes resulting from a consistent exercise training program; exercise adaptations are the physiological changes that occur during a single exercise bout. + O 2. To accurately describe the response to acute exercise, it is necessary to consider the intensity, duration, and modality of the exercise. + O 3. To properly interpret and evaluate the pattern of responses to all six categories of exercise, it is important to consider the age, sex, and physiological status of the exerciser; the match between the test and the goal for testing; the accuracy possible with the test; and environmental and experimental conditions. + O 4. The basis of comparison for exercise responses are exercise versus resting values; the basis of comparison for training adaptations are posttraining values versus pretraining values (rest pre-post; submaximal and/or maximal exercise pre-post).

2 + O 5. An absolute submaximal workload is a predetermined set load such as lifting 75 lb as many times as possible or running 1 mile as quickly as possible; a relative submaximal workload is pro-rated to each individual such as lifting 75% of his/her maximal load as many times as possible or running at 75% maximal HR. + O 6. If a group of individuals of varying fitness levels is presented with a relative submaximal exercise task, those who are more fit will be less challenged and score better than those who are less fit. + O 7. Physical fitness test batteries typically utilize absolute exercise tasks (e.g., a 1-mile run/walk), whereas exercise prescriptions are typically based on relative submaximal exercise workloads (e.g., 75% HRmax). + O 8. Some activity is always better than no activity from a healthy dose-response relationship perspective. + O 9. Field test results provide direct measurements of physiological variables as precisely and accurately as laboratory tests and can serve as criterion tests. + O 10. The two key elements for achieving a training adaptation are overload and rest/recovery.

3 + O 11. Progression is best implemented as a continuous series of increasing workloads. + O 12. A warm-up prepares the body for activity by stretching to increase joint range of motion. + O 13. Periodization macrocycles and microcycles have five basic goals or patterns: developmental, shock, competitive (maintenance), tapering (unloading), and transition (regression). + O 14. Shock cycles should always be followed by a tapering (unloading regeneration) cycle. + O 15. All evaluation testing to determine an athlete s response to training should be done at the end of a developmental cycle. + O 16. From the standpoint of stress theory, the goal of a training program is to alternate the exerciser between Stages I and II and to avoid Stage III where recovery is not possible in a reasonable time.

4 + O 17. Both a single acute bout of exercise and chronic exercise training are stressors. + O 18. Stress is defined as a disruption in body homeostasis. + O 19. The best graphic descriptor for the continuum that represents training adaptation (untrained, optimally trained) and maladaptation (overreached, overtrained) is an initial rise, plateau at steady state, followed by a positive drift. Exercise 2. Interpreting Tables: Categories of Exercise. Complete the following table to indicate the intensity and duration of the categories of exercise for which response patterns will be described and discussed throughout the text. In the last column give an example of an activity of daily living, physical fitness testing, or sport for the described category. Exercise Category Intensity of Duration of Example Exercise Exercise Static Dynamic resistance Very-short-term, high-intensity anaerobic

5 exercise Incremental aerobic to maximum Long-term, moderate to heavy submaximal aerobic exercise Short-term, light to moderate submaximal aerobic exercise Exercise 3. Interpreting Tables: Graphs. Find a graph in the text to match each of these patterns. Cite the page number, figure number, and variable being measured. Graph Page Number Figure Number Variable

6

7

8 Exercise 4. Matching. A) Match the physical fitness component in Column I with the appropriate type of Physical Fitness that it is a component from Column II. Column I: Physical Fitness Components Column II: Type of Physical Fitness Agility A. Both health-related and sport-related physical fitness Anaerobic power and capacity B. Health-related physical fitness Balance C. Sport-related physical fitness Body composition associated with low risk of hypokinetic disease Body composition to optimize performance Cardiovascular-respiratory endurance Flexibility Muscular endurance Muscular strength Power B) Match the cycle name from Column II with the primary purpose of the cycle given in Column I. More than one cycle from Column II can be used to label the description in Column I. Column I: Cycle Description Column II: Cycle Name Systematic decrease in overload to A. Competition microcycle facilitate a physiological peak Intended to remove fatigue, B. Developmental macrocycle emphasize relaxation, and prevent overtraining

9 Progressive overload increase in general or specific fitness/physiological attributes Sudden increase in training demands Maintenance of physiological fitness while optimizing performance C. Developmental microcycle D. Regeneration microcycle E. Shock macrocycle F. Shock microcycle G. Tapering microcycle H. Transition microcycle C) Match the name of the periodization macrocycle from Column II to the workout(s) or portion of a workout that exemplifies that macrocycle in Column I. The sport is field hockey or soccer. Each macrocycle may be used more than once or not at all. Column I: Workout Column II: Periodization Macrocycle Three-on-three recreational A. Competition phase basketball game Run 5 mi at moderate intensity; B. General preparation phase stretch min One-quarter mile swim C. Specific preparation phase Warm-up; jogging and stretching D. Transition phase followed by wind sprints and individual skill drills Warm-up; half-field scrimmage; penalty shot practice; second and final day of weight lifting for the week First of 4 d of weight lifting Warm-up; high-speed dribbling and defensive drills in pairs; situational strategy drills

10 D) Match the exercise/training response/adaptation statement in Column I with the stress descriptor from Column II. Column II answers may be used more than once or not at all. Column I: Exercise/Training Column II: Stress Responses Response/Adaptation Statements A short-term decrement in A. Exercise Response Alarm Reaction performance results from a planned shock microcycle, followed by an adequate regeneration cycle. A short-term decrement in B. Exercise Response Stage of Resistance performance results from too much overload and too little planned recovery, which the individual may reverse relatively easily if recovery, and not additional overload, is prescribed. Homeostasis is disrupted, and the C. Exercise Response Stage of physiological systems begin to attain an Exhaustion elevated steady state. Temporary fatigue is reversed by D. Training Adaptation Alarm Reaction short-term rest and nutrition refueling. A dampened response to any given E. Training Adaptation Stage of submaximal exercise bout occurs. Resistance Maximal exercise capacity F. Training Adaptation Stage of increases. Exhaustion Elevated homeostatic steady state at G. Training Maladaptation Alarm constant exercise rate is maintained. Reaction Chronic decrement in performance H. Training Maladaptation Stage of and ability to perform, in which restoration Resistance may take years. I. Training Maladaptation Stage of Exhaustion

11 E) In each of the graphs below, indicate whether results comparing untrained (UT) to trained (T) show an Increase, Decrease, or No change in the rest, submaximal, and maximal conditions.