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level: Exam 4

Questions and Answers List

Question	Answer
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 reached	Interval Training
Pace/Tempo training duration	20-30 min
Slow distance training duration	.5-2 hrs
Interval training duration	3-5 min
2 main predictors of performance	1) % VO2 max at lactic threshold 2) Exercise economy
% VO2 lactate threshold in untrained	50-60%
% VO2 lactate threshold in trained	75-90%
purpose of resistance training (2)	1) Muscle imbalances (injury) 2) Improve hill climbing/final kick
Altitude acclimatization time	12-14 days
Once a week you should (2)	Fartlek HIIT
HIIT duration	45-90 sec (greater than VO2 max)
Work rest ratio for HIIT	1:5
Height of ceiling	12-14 ft
Floor	wood floors
Environment temp + humidity	68-78 60% or less
mirrors/windows	6" 20"
max rm for kids	no heavier than 4-6 1RM
increase by...?	5-10%
order of focus	strength, agility, hypertrophy, power