HE2 Wk7 Anaerobic Training

Multiple Select

Which of the following are key goals or outcomes of anaerobic training methods?

• Improved VO2 max

• Improved lactate tolerance

• Increased muscular size

• Increased strength

• Improved lactate inflection point

Categorize

Options (12)

3-10 s work intervals

Maximal intensity

Work-to-rest ratio 1:5+

Relies on ATP-CP system

10-60 s work intervals

90-95% MHR

Work-to-rest ratio 1:2, 1:3

Relies on anaerobic glycolysis

1-4 min work intervals

85-90% MHR

Work-to-rest ratio 1:1, 2:1, 3:1

Relies on aerobic energy system

Organize these options into the right categories

Short interval training

Medium interval training

Long interval training

Multiple Choice

Which of the following training methods would most likely result in the following chronic adaptations if undertaken for a period of 6 months – increased glycolytic enzymes & lactate tolerance:

• Intermediate Interval

• Short interval

• Long interval

• Tempo training

Multiple Choice

What is the primary adaptation that allows muscles to tolerate higher levels of lactate during anaerobic exercise?

• Increased buffering capacity

• Decreased oxygen consumption

• Reduced muscle mass

• Lower ATP production

Math Response

Joy wants to improve her deadlift strength. She decides to include 3 sets of 5 repetitions of deadlifts into her workout routine. If Joy's 1 repetition maximum (1RM) is 70kg, how much weight should she use? Round your answer to the nearest kilogram.

Type answer here

Correct Answer: 61

Deg^°

Rad

Match

Match the following

• A single effort or performance of an exercise

• The heaviest load that can be successfully completed in one contraction

• The number of exercise repetitions performed in a sequence without rest

• The weight that must be moved in the exercise or effort

Repetition

1 Repetition

maximum (1RM)

Set

Resistance or load

• Repetition

• 1 Repetition

  maximum (1RM)

• Set

• Resistance or load

Multiple Choice

Bodybuilders aim to build large, defined muscles, showcasing their physique in competitions. The focus is on muscle size and symmetry, rather than lifting maximal weights.

Which component of fitness would be most beneficial for this sport?

• Muscular strength

• Muscular endurance

• Muscular hypertrophy

• Cardiorespiratory endurance

Multiple Choice

Bodybuilders aim to build large, defined muscles, showcasing their physique in competitions. The focus is on muscle size and symmetry, rather than lifting maximal weights.

Which training prescription would be most beneficial to target muscular hypertrophy?

• Program A

  Load: 67-85% 1RM

  Sets: 3

  Reps: 6-12

  Rest: 45-60s

• Program B

  Load: 67-85% 1RM

  Sets: 3

  Reps: >12

  Rest: <30s

• Program C

  Load: 85-100% 1RM

  Sets: 3

  Reps: 6-12

  Rest: 45-60s

• Program D

  Load: 67-85% 1RM

  Sets: 3

  Reps: 1-5

  Rest: 2-3 mins

Multiple Choice

Why is it important to have at least 48 hours of rest between resistance sessions for the same muscle group?

• To prevent muscle soreness

• To allow muscle fibers to recover and adapt

• To increase workout frequency

• To avoid boredom

Multiple Choice

Which one of the following would improve muscular endurance?

• 10 reps x 3 sets of bicep curls at 80% of 1 rep max

• 12 reps x 3 sets of bicep curls at 60% of 1 rep max

• 15 reps x 3 sets of bicep curls at 90% of 1 rep max

• 6 reps x 3 sets of bicep curls at 80% of 1 rep max

Multiple Choice

Which of the following fitness components will be developed after 6 months of the following training?

• Muscular strength

• Local muscular endurance

• Muscular power

• Speed endurance

Categorize

Options (15)

Increased stroke volume

Increased maximal cardiac output

Increased maximal pulmonary ventilation

Increased size/number of mitochondria in muscles

Increased myoglobin in muscles

Increased a-vO2 difference

Increased VO2 max

Increased lactate inflection point

Increased ATP-CP storage in muscles

Increased glycolytic enzymes in muscles

Increased lactate tolerance

Increased motor unit recruitment

Increased motor unit firing rate

Muscular hypertrophy

Increased muscular strength

Organize these options into the right categories

Aerobic training adaptations

Anaerobic training adaptations

Resistance training adaptations