Training for Speed and Power

1. The principle of ____indicates that adaptations to training are specific to the mode and intensity of the training.
3. However, as with creatine loading, beta-alanine has to be consumed ____ to maintain its benefits.
4. The _____, oxygen-deficit, and critical-power testing can be used to measure and assess changes in anaerobic power.
6. _____ can refer to body weight or to the weight of a barbell or the resistance setting on a piece of exercise equipment.
8. continuous exercise at a sustainable intensity periodically interrupted by bouts of high-intensity efforts (30 secs-3 mins)
10. speed and power training should result in improvements in ______ ATP production along with increases in muscle strength.
11. Well-designed training programs improve speed, power, and _____ capacity.
16. Consuming 20 to 40 grams of _____ before bedtime will increase muscle protein synthesis during sleep.
17. _____ training is often a focus for athletes who want to increase power and speed.
20. ______ training can enhance muscular strength and power by increasing muscle mass and the rate at which muscles develop.
23. ______ training intersperses exercise and rest in an endless variety of ways and can be used with any sport.
24. The ability of muscle cells to transition among the energy pathways is referred to as _____ flexibility.
25. Changes in _____ rate are related to changes in oxygen consumption

2. ____ supplementation has been shown to improve repeated high-intensity exercise performance.
5. ___ is an amino acid supplement that may increase the ability of muscle cells to buffer lactic acid.
7. _____ training involves a series of resistance and body-weight exercises with short rest intervals between each.
9. Research indicates that improving __ stability and __ strength does not appear to be linked to improved sport performance.
12. _____ is a measure of the rate of motion.
13. ____ training uses throwing, jumping, and striking movements to avoid that deceleration, augmenting neuromuscular power.
14. _____ benefits can be blunted by too much endurance training.
15. _____ is a measure of the rate at which energy is transferred.
18. Rinsing the mouth with a ____ solution can improve performance in events lasting less than 45 minutes.
19. Sport training always involves a combination of aerobic and anaerobic ___ production.
21. ______ is effective in improving aerobic and anaerobic fitness with minimal time commitment.
22. ____ - training—training for more than one sport or activity at a time—provides variety to workouts.