Diverse Spørsmål Treningslære - Learning Catalytics

The principle of individually tailored training states that training should be customized to each individual while also promoting overall development of the person. This means that the training program should take into consideration the specific needs, abilities, and goals of each individual, rather than applying a general approach to everyone. By doing so, the training can be more effective and efficient in helping individuals reach their full potential and achieve their desired outcomes.

The principle of avoiding injury states that injuries can occur during training and competition, and they can be either acute injuries or overuse injuries caused by prolonged and repetitive training.

The principle of specificity states that in order to improve a specific physical performance, one must train the specific muscles or muscle groups that are essential for that performance. This means that if you want to enhance a particular physical ability, such as strength or endurance, you should focus your strength training on the muscles that are directly involved in that ability. By doing so, you can optimize your training and achieve the desired performance improvements more effectively.

Anaerob utholdenhet refers to the organism's ability to work using anaerobic energy processes in the muscles. This means that the organism can perform activities without relying on oxygen for energy production. Anaerobic energy processes involve the breakdown of glucose in the absence of oxygen, resulting in the production of energy and lactic acid. This type of endurance is important for short, intense bursts of activity, such as sprinting or weightlifting.

Aerob utholdenhet refers to the organism's ability to work using aerobic energy processes in the muscles. This means that the organism can sustain physical activity for a longer duration by efficiently utilizing oxygen to produce energy. Anaerobic energy processes, on the other hand, do not require oxygen and are used for short bursts of intense activity. Therefore, the correct answer is that aerobic energy processes are involved in aerobic endurance.

For optimal development of strength, it is recommended to have a training frequency of 2-3 times per week. This frequency allows for adequate rest and recovery between training sessions, which is essential for muscle growth and strength gains. Training too infrequently (less than once a week) may not provide enough stimulus for progress, while training too often (4-5 times per week or every day) can lead to overtraining and increased risk of injury. Therefore, a frequency of 2-3 times per week strikes a balance between providing enough stimulus for progress and allowing enough time for recovery.

The correct answer is "Vanskelig å si, kommer an på flere faktorer" which means "Difficult to say, depends on several factors" in English. This is the most appropriate response because the amount of muscle mass that a person can expect to gain through regular training depends on various factors such as genetics, diet, training intensity, and consistency. It is not possible to provide a specific percentage without considering these individual factors.

For a trained person focusing on maximum strength, it is recommended to use a minimum training resistance of 80%. This means that the person should be lifting weights that are at least 80% of their one-repetition maximum (1RM). Training at this intensity level is necessary to challenge the muscles and stimulate the adaptations necessary for increasing maximum strength. Using a lower resistance percentage may not provide enough stimulus for significant strength gains.

The nervous system has the greatest significance in the development of high RFD (Rate of Force Development). RFD refers to how quickly an individual can generate force during muscle contractions. The nervous system plays a crucial role in coordinating and activating the muscles to produce force rapidly. It controls the recruitment and firing rate of motor units, which are responsible for muscle contractions. Therefore, a well-developed and efficient nervous system is essential for achieving high RFD.

Regular endurance training leads to increased blood supply to the heart and thickening of the heart muscle, especially in the left ventricle. This is because regular exercise improves the efficiency of the heart by increasing its capacity to pump blood and deliver oxygen to the muscles. Increased blood supply helps to improve overall cardiovascular function and can reduce the risk of heart disease. The thickening of the heart muscle is a natural adaptation to the increased workload placed on the heart during exercise.

The muscle develops the most force when it is in the middle position. This is because the muscle fibers are optimally aligned and can generate the maximum amount of tension. When the muscle is maximally shortened or maximally stretched, the force production decreases as the muscle fibers are not in the optimal position to generate force efficiently. Therefore, the middle position allows for the greatest force development.

The principle of variation and periodization states that variation in training can be achieved by changing factors such as exercise selection, number of sets, resistance, and number of repetitions. Periodization refers to the practice of organizing training into different periods, where exercises are trained with varying training volume and intensity in the short and long term.

The main reason for hypertrophy is the increase in the cross-sectional area of muscle cells. This means that the muscle cells become larger in size, leading to an overall increase in muscle mass. This can occur as a result of resistance training or other forms of exercise that cause the muscle cells to adapt and grow in response to the increased demands placed on them. The increase in muscle cell size is accompanied by an increase in protein synthesis, which allows for the development of stronger and more efficient muscle fibers.

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The correct answer is "Anaerob laktasid". This refers to the lactate system, which is a metabolic pathway that produces energy in the absence of oxygen. During intense exercise, when oxygen supply is limited, the body relies on the anaerobic lactic acid system to produce ATP (adenosine triphosphate) for energy. This system involves the breakdown of glucose to produce lactate, which can then be used as a fuel source.

A synergist is a muscle that assists the main muscle in performing a movement. It works together with the main muscle to produce a coordinated and efficient movement. In this context, the correct answer "Hjelpemuskel til hovedbeveger" means "helper muscle to the main mover" and accurately describes the role of a synergist.

RFD is the correct answer because it stands for Rate of Force Development. Rate of Force Development refers to the speed at which an individual can generate force during a muscle contraction. It is commonly used in sports and exercise science to assess an individual's explosive strength and power.

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The correct answer states that the myth of being able to slim down fat in specific areas by exercising the muscles closest to the fat should be debunked. This means that targeting specific muscles near the fat does not result in localized fat loss.

The correct answer is Akutte skader and Belastningsskader. The given options are different types of sports injuries. Akutte skader refer to acute injuries that occur suddenly, such as fractures or sprains. Belastningsskader, on the other hand, are overuse injuries that develop over time due to repetitive strain on the body, such as tendinitis or stress fractures. These two categories cover a wide range of injuries that athletes may experience.

The correct answer is "Kraft x arm." This is because torque, or dreiemomentet in Norwegian, is the product of the force applied (kraft) and the distance from the pivot point (arm). Torque is a measure of the rotational force or turning effect.

An agonist is a term used in physiology to describe a muscle or group of muscles that are primarily responsible for producing a specific movement or action. In this context, "Hovedbeveger" translates to "main mover" or "primary mover," which aligns with the definition of an agonist. Therefore, "Hovedbeveger" is the correct answer.

With improved endurance, one can observe a decrease in heart rate (HF) at rest and during submaximal exertion. This is because the heart becomes more efficient at pumping blood, allowing it to deliver oxygen and nutrients to the muscles more effectively. As a result, the heart does not need to work as hard, leading to a lower heart rate at rest and during submaximal exercise.

The given correct answer, "Maksimal styrke," refers to the definition of the greatest force we can develop during slow movements or isometric actions. This means that maximal strength is the ability to exert the highest amount of force possible in a given movement or action. It is different from explosive strength, which involves quick and powerful movements, and endurance strength, which involves sustaining force over a longer period of time. Static muscle work refers to holding a position without movement, and eccentric strength refers to the ability to resist force while lengthening the muscle.

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"Grad av mobilisering i hver repetisjon" translates to "degree of mobilization in each repetition." This refers to the level of effort or intensity put into each repetition during training. Therefore, the correct answer is "Treningsintensitet" which translates to "training intensity."

Moving the attachment of the M. biceps brachii closer to the elbow joint would result in a smaller lever arm, which in turn would decrease the torque or rotational force produced by the muscle. This decrease in torque would lead to a decrease in the amount of weight that can be lifted in a biceps curl exercise.

Based on the given information, we can expect a 10% increase in muscle strength for a "moderately" well-trained person who consistently trains over a period of 3-5 months.

The size of stroke volume refers to the amount of blood pumped out of the heart with each contraction. In endurance sports, the most limiting factor is usually the amount of oxygen that can be delivered to the working muscles. Stroke volume plays a crucial role in delivering oxygen-rich blood to the muscles, so if the size of stroke volume is limited, it can restrict the amount of oxygen delivered, ultimately affecting performance in endurance sports.

The principle of progression and intensity states that there should be a planned and systematic increase in resistance or number of repetitions in a training program. This means that as an individual becomes stronger and more capable, the level of difficulty in their workouts should also increase in order to continue making progress. This principle emphasizes the importance of gradually challenging the body in order to promote continuous improvement and prevent plateaus in fitness levels.

During the eccentric phase, the muscle is lengthening while still generating force. This phase occurs when the muscle is resisting an external force that is greater than the force being produced by the muscle. This is when the muscle is able to generate the greatest amount of force, as it is working against a resistance. In contrast, during the concentric phase, the muscle is shortening while generating force, and during the isometric phase, the muscle is contracting without changing length, resulting in less force production.

An antagonist refers to a muscle that has the opposite effect or action compared to the main muscle. In other words, it works in the opposite direction or has a counteractive effect to the main muscle.

The principle of continuity and reversibility suggests that we should train the same muscle group regularly, two to three times per week, in order to develop strength. This means that consistent and frequent training is important for strength development. Additionally, when muscles are completely inactive, strength and muscle cross-sectional area decrease rapidly. This highlights the importance of maintaining regular physical activity to prevent strength loss and muscle atrophy.

"Utført arbeid per tidsenhet" er definisjonen av treningsintensitet. Treningsintensitet refererer til hvor hardt og anstrengende en treningsøkt er, og måles vanligvis ved hjelp av faktorer som puls, oksygenforbruk og belastning. Dette begrepet fokuserer på hvor mye energi som blir brukt i løpet av en bestemt tidsperiode, og er en viktig faktor for å oppnå ønskede treningsresultater.

The most common fibertype transition due to strength training is from type 2x to type 2a.

Individualisering refers to tailoring a training program to meet the specific needs and goals of an individual. It involves considering factors such as the individual's fitness level, abilities, preferences, and any limitations or injuries they may have. By individualizing the training program, it can be more effective and help the individual achieve their desired results.

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The immediate system is called anaerobic alactic. This system relies on stored ATP and creatine phosphate to provide energy for short bursts of intense activity, such as lifting heavy weights or sprinting. It does not produce lactic acid as a byproduct, unlike the anaerobic lactic system which is used for longer, less intense activities. Aerobic metabolism of glycogen and fat occurs when the body has enough oxygen available to produce energy over an extended period of time.

The correct answer is "Treningsintensitet x treningstid" because the term "treningsmengde" refers to the volume or amount of training. In endurance training, the volume is determined by the intensity of the exercise (treningsintensitet) multiplied by the duration or time spent exercising (treningstid). This equation calculates the total workload or training volume for endurance training.

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Mekanisk drag refers to the resistance or force experienced by an object when it moves through a fluid or medium. In this context, "tid, med drag" can be understood as the time it takes for an object to move through a fluid or medium while experiencing drag. "Motstand" translates to resistance, which is closely related to the concept of drag. Therefore, both "tid, med drag" and "motstand" are relevant to the concept of mekanisk drag.

The correct answer options for training muscular endurance for trained individuals are 20-60% of 1RM and >15 repetitions. This means that the recommended weight lifted should be between 20-60% of the individual's one-repetition maximum (1RM), and the number of repetitions should be more than 15. This combination of moderate weight and high repetitions helps to improve muscular endurance without causing excessive fatigue or muscle damage.

The given answer includes the most common acute shoulder injuries, which are clavicle fractures, dislocation of the acromioclavicular joint, and anterior dislocations (shoulder out of joint). These injuries are commonly seen in cases of trauma or accidents involving the shoulder. Other injuries mentioned, such as posttraumatic instability, impingement syndrome, and rotator cuff injuries, may also occur but are not as common as the ones listed in the answer.

The correct answer states that the more muscle mass is trained, the stronger the metabolism becomes, and that resting metabolism is increased for a period after a workout. Additionally, the intensity and duration of the training session also affect metabolism. These factors contribute to an increase in post-exercise calorie burning, known as afterburn or excess post-exercise oxygen consumption (EPOC).

The factors that increase metabolic stress on muscles during training are the number of repetitions/degree of fatigue, rest period length, blood supply, and time on each contraction. These factors contribute to the intensity and duration of the exercise, leading to increased metabolic demands on the muscles.

Testosteron, GH/IGF-I, and Insulin are hormones that stimulate muscle growth. Testosteron is an androgen hormone that plays a crucial role in muscle protein synthesis and muscle hypertrophy. GH/IGF-I (Growth Hormone/Insulin-like Growth Factor-I) is a hormone that promotes muscle growth by stimulating protein synthesis and cell proliferation. Insulin is an anabolic hormone that helps transport glucose and amino acids into muscle cells, promoting muscle growth and repair. These hormones work together to regulate muscle growth and play important roles in muscle development and maintenance.

Bevegelighet refers to the ability of an individual to achieve a wide range of motion in their joints and joint chains. This includes the flexibility and mobility of muscles, tendons, ligaments, and other connective tissues. Range Of Motion (ROM) is a measurement used to assess an individual's flexibility and mobility. Therefore, the answer "Utøverens evne til bevegelsesutslag i ledd og leddkjeder, Range Of Motion ROM" accurately describes the concept of bevegelighet.

The correct answer is "Prosent av den største motstanden vi greier å overvinne i én dynamisk repetisjon (% av 1 RM)" and "Den største motstanden vi klarer et gitt antall reps med før utmattelse." These options accurately describe the relative resistance in the exercise. The first option refers to the percentage of the maximum resistance that can be overcome in one dynamic repetition, while the second option refers to the maximum resistance that can be managed for a given number of repetitions before exhaustion. Both options provide a measure of the relative resistance in the exercise.

Regelmessig utholdenhetstrening fører til adaptasjoner i muskelfibrene. Økt konsentrasjon av aerobe enzymer betyr at musklene blir bedre i stand til å bruke oksygen for energiproduksjon. Økt antall mitokondrier og størrelsen på mitokondrier øker musklenes evne til å produsere energi. Endring i fibertype fra type 1 til 2a refererer til en endring i muskelfibrenes egenskaper, som gjør dem bedre egnet til utholdenhetsaktiviteter. Redusert konsentrasjon av myoglobin er ikke en adaptasjon som skjer ved regelmessig utholdenhetstrening.

The correct answer states that the aerobic energy systems use O2, while the anaerobic energy systems do not use O2. Additionally, it states that the two systems involve different types of muscle fibers. This explanation highlights the key differences between the aerobic and anaerobic energy systems, emphasizing the role of oxygen and the distinction in muscle fiber types.