Exercise Physiology

• What is the purpose of a warm-up before training?


  To prepare the body for exercise.
• What is the first stage of a warm-up?


  The cardiovascular stage, which includes activities like jogging or walking.
• What does the cardiovascular stage of a warm-up do?

  It directs blood to working muscles.
• What is the second stage of a warm-up?


  The stretching stage, which includes flexibility exercises.
• What are the two types of stretching mentioned?


  Static stretching and ballistic stretching.
• How long should static stretching be held?


  For 30 seconds.
• What is active stretching?


  Stretching where the performer actively works to hold a position.
• What is passive stretching?


  Stretching that is assisted by an external force, such as a partner or gravity.
• What is ballistic stretching?


  Stretching that uses momentum to force limbs past normal range of motion.
• What are the positives and negatives of ballistic stretching?


  Positives include greater flexibility; negatives include a high risk of injury.
• What is the third stage of a warm-up?


  Sport-specific movements and patterns.
• What are the physiological effects of a warm-up?


  It increases muscle elasticity, releases adrenaline, and improves oxygen delivery.
• What does a cool-down help to do?


  It helps to keep the heart rate steady and remove waste products from muscles.
• What does DOMS stand for?


  Delayed Onset Muscle Soreness.
• When does DOMS usually occur?

  24-48 hours after heavy exercise.
• What is specificity in training principles?


  Training should be relevant to the chosen activity.
• What does progression in training refer to?


  Gradually training harder to improve fitness.
• What is reversibility in training?


  Adaptations will deteriorate if training stops.
• What is the recommended recovery ratio after training?


  A 3:1 ratio of training days to rest days.
• What does the FITT principle stand for?


  Frequency, Intensity, Time, Type.
• What is periodization in training?


  Organized division of training into specific blocks or phases.
• What are the three cycles of periodization?


  Macrocycle, mesocycle, microcycle.
• What is a macrocycle?


  A long-term training plan with a single performance goal.
• What does the preparation period in a macrocycle consist of?


  Building fitness and conditioning.
• What is the competitive period in a macrocycle?


  It consists of maintaining fitness and refining skills.
• What is the transition period in a macrocycle?


  An active recovery stage to recharge physically and mentally.
• What is a mesocycle?


  A goal-based block of training lasting 2-8 weeks.
• What is a microcycle?


  A repeating group of training sessions lasting a few days to a week.
• What is tapering in training?


  A reduction in training intensity before competition.
• What is the purpose of peaking in training?


  To achieve optimal performance at the right time.
• What is continuous training?


  Low-intensity exercise performed without rest intervals.
• What is fartlek training?


  A method of continuous training with varied intensity bursts.
• What is interval training?


  Periods of high-intensity work followed by recovery periods.
• What is circuit training?


  A set of exercises performed at various stations with rest intervals.
• What is weight training?


  Training that develops muscular strength through resistance exercises.
• What is PNF stretching?


  A technique used to improve flexibility through a specific stretching method.
• What is the importance of determining the maximum lift in weight training?


  To establish the appropriate weight for training.
• What is the significance of repetitions in weight training?


  Repetitions determine the number of times an exercise is performed.
• What is the relationship between weight and repetitions for muscular strength?


  High weights with low repetitions are used for building strength.
• What is the relationship between weight and repetitions for muscular endurance?


  Low weights with high repetitions are used for building endurance.