407 Chapter 13-16-21-19

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Across
  1. 2. To improve a system an individual needs to engage in a training regimen that targets that system.
  2. 5. To improve a given system one needs to challenge it above the level it is accustomed to.
  3. 6. A guideline to prevent overtraining by limiting the rate of progression is called the __________________ rule.
  4. 8. A primary difference between training for muscular strength or muscular endurance is that strength training uses more weight, while endurance training uses more ________________.
  5. 10. One reason VO2 max improves is an increased extraction of O2 from the blood, called the ______________.
  6. 13. If the cause of fatigue is at the muscles, for example H+ ions interfering with calcium ions binding to troponin, this is called __________________ fatigue.
  7. 14. Prescribing the intensity of aerobic exercise using the individual’s reserve heart rate is also called the ___________________ method.
  8. 15. If an individual feels substantial soreness the day after a big workout, this is called ____________.
  9. 16. The energy system an individual would be trying to train if they did repeated 30-sec sprints.
  10. 18. One strategy for improving VO2 max, called ___________ training, utilizes periods of high intensity exercise interspersed with periods of lower intensity.
Down
  1. 1. One of the reasons VO2 max improves with training is because of an improvement in this.
  2. 2. The recommendation for the general population trying to improve flexibility is to go into a stretch and hold it without moving for 30 seconds. This is called __________ stretching.
  3. 3. A common guideline for prescribing a training regimen.
  4. 4. The lower limit on the number of days the ACSM recommends an individual exercise to improve cardiorespiratory fitness.
  5. 7. If an individual is exerting very light force, they will largely recruit this type of muscle fiber
  6. 9. After experiencing overload for a period, the individual adapts and it is necessary to further increase the workload.
  7. 11. If an individual trains and improves a system, that system must continue to be utilized, or the gains will be lost.
  8. 12. Initial gains in strength with training will be due to this type of adaptation.
  9. 16. For long-term exercise, one of the primary factors leading to fatigue is their ____________ stores becoming depleted
  10. 17. The training plan undertaken should ideally keep the risk of injury low while maximizing the potential ____________.