KIN 383 Exercise Physiology CAP 5: Training Principles Order Full Course!
CAP 5: Training Principles
Note: Please delete the narratives below when submitting your CAP.
Include numerals 1-8 to indicate where each new answer begins, and write
in short answer/paragraph style as appropriate.
Sharon is a starter on her high school volleyball team. She’s a strong server,
regularly serving aces, so her coach usually puts her into the rotation right
before the team needs to score a few points off some good serves. Sharon
has always loved sports; she picks them up quickly, and it is easy for her to
gain strength and aerobic capacity after working out in the right ways for
just a few practices.
Even though she’s a starter, Sharon has always had trouble with digs; she
just doesn’t react quickly enough to spikes from the other team. Her coach
noticed this and told her to practice by bumping the ball up high on the gym
wall and then returning it quickly to the wall again. Sharon did this for 20
min every practice, but she couldn’t figure out how it was going to help her
respond to spikes that came in at different angles and faster speeds.
While Sharon worked on bumps and returns, the rest of the team did short
sprints across the gym with periodic rests to improve their speed and
endurance. About midway through the season, Sharon noticed that she felt
winded after even short runs and dives toward the ball, and she felt as if she
had less power in her legs. On her own, Sharon began doing interval
training after practice. She would sprint a few times across the gym, recover
for a few seconds, and then sprint again. Soon, she was able to run faster
and take fewer rests, and she didn’t get nearly as winded during her games.
After a few weeks of doing her self-directed interval training every day,
Sharon felt as if she wasn’t improving anymore. She seemed to have
plateaued. Was she working too hard? Not hard enough? Sharon wasn’t sure
what she should do next. As playoffs approached, Sharon was just plain
worn out. Her team’s practices and rigorous game schedule combined with
her own everyday workout had been grueling. Sharon wondered why that
hadn’t been enough. Why, when they were now entering the most important
part of the season and had a chance to make it past regionals, was Sharon
not at her best physical condition of the entire season?
1. When Sharon began her own interval training to improve her speed
and endurance, which principle did she implement?
Insert APA-formatted title page
2. There is no mention of the gradual cycling of specificity, intensity, and
volume of training in this case study. Therefore, Sharon does not
achieve her peak level of fitness by the end of the season, when every
game counts. Which principle is Sharon’s coach apparently not
implementing?
3. Sharon’s body adapts quickly to training. She shows great
improvement after participating in a given program; she is a
"responder." This is an example of which principle?
4. Sharon goes all-out every practice and never gives her body a break.
By the end of the season, she is fatigued and not in her best physical
condition. This is an example of which principle?
5. Sharon’s coach did not understand this principle well enough to
construct a good practice drill for reacting to spikes. Because a spiked
ball will come in faster and at different angles than the ball Sharon is
bumping to the wall, the drill Sharon was told to do will not improve
her ability to respond to spikes. What principle does this reflect?
6. Make one suggestion that would help Sharon react to a spiked ball
better.
7. Use table 9.2 to help you answer question “a.”
a. Sharon’s coach decided to implement a training program for the
whole year. Sharon, an intermediate lifter, has a bench press 1-
RM of 95 pounds and a squat 1-RM of 150 pounds. Identify the
recommended values (%1RM and absolute weight) for strength
development, muscle hypertrophy, muscular power, and
muscular endurance for these two exercises using the tables
below (fill in each blank cell).
Insert APA-formatted title page
Strength
Load Volume Frequency
Example: Bench
Press: 50-60%
1RM; 47.5 – 57lb
Hypertrophy
Load Volume Frequency
Power
Load Volume Frequency
Endurance
Load Volume Frequency
b. List three other types of resistance training that the coach
should incorporate and a suggestion of how to incorporate each
to help the girls reach peak fitness.
Insert APA-formatted title page
8. In approximately 500 words, explain the physiologic mechanisms that
increase a) muscular strength and b) muscular hypertrophy. Are there
any changes that should be made in the training program you are
using for this course to achieve greater increases in strength and
hypertrophy? Explain your answers using textbook and peer-reviewed
research (Hint: the Supplemental Reading list attached to CAP 5 in
Blackboard contains numerous articles that should help here!)
Collepals.com Plagiarism Free Papers
Are you looking for custom essay writing service or even dissertation writing services? Just request for our write my paper service, and we'll match you with the best essay writer in your subject! With an exceptional team of professional academic experts in a wide range of subjects, we can guarantee you an unrivaled quality of custom-written papers.
Get ZERO PLAGIARISM, HUMAN WRITTEN ESSAYS
Why Hire Collepals.com writers to do your paper?
Quality- We are experienced and have access to ample research materials.
We write plagiarism Free Content
Confidential- We never share or sell your personal information to third parties.
Support-Chat with us today! We are always waiting to answer all your questions.
