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level: Exam 4

Questions and Answers List

level questions: Exam 4

QuestionAnswer
Adaptations of moderate intensity (<70%)CV, SV, Capillary density
Adaptations of high intensity (>80%)Skeletal muscle, mitochondrial density, power sharing
Intensity determining factors (4)RPE, HR, VO2, Pace
Progression order (3)frequency, duration, intensity *Should not increase more than 10% a week
What should not be incorporated until endurance base is reachedInterval Training
Pace/Tempo training duration20-30 min
Slow distance training duration.5-2 hrs
Interval training duration3-5 min
2 main predictors of performance1) % VO2 max at lactic threshold 2) Exercise economy
% VO2 lactate threshold in untrained50-60%
% VO2 lactate threshold in trained75-90%
purpose of resistance training (2)1) Muscle imbalances (injury) 2) Improve hill climbing/final kick
Altitude acclimatization time12-14 days
Once a week you should (2)Fartlek HIIT
HIIT duration45-90 sec (greater than VO2 max)
Work rest ratio for HIIT1:5
Height of ceiling12-14 ft
Floorwood floors
Environment temp + humidity68-78 60% or less
mirrors/windows6" 20"
max rm for kidsno heavier than 4-6 1RM
increase by...?5-10%
order of focusstrength, agility, hypertrophy, power