Final Exam (KIN 465)

what does SAID stand for?

specific adaptations to imposed demands

which of the following principles of training relates to the concept that if I want to improve my performance in a specific sport (e.g., endurance, lifting, etc.), then my training should be performed in that modality?

a. progression

b. overload principle

c. 80/20 principle

d. SAID

d

in relation to endurance training, the _____ principle states that you must increase the intensity, frequency, or duration in order to actually see improvement in VO2max, lactate threshold, etc.

overload

what are the 5 factors that can determine or limit a person’s ability to perform endurance exercise?

vo2max, lactate threshold, exercise economy, fuel efficiency, and distribution of type 1 muscle fibers

of the 5 factors that can determine or limit a person’s ability to perform endurance exercise, which two are the primary goals/purposes of endurance training?

vo2max and lactate threshold

what are the 5 endurance training program design variables?

exercise mode, training frequency, training intensity, exercise duration, and exercise progression

_________ simply refers to the specific activity/modality performed by the individual like cycling, running, swimming, etc.

exercise mode

choice and implementation of the mode of exercise should be prioritized by

a. equipment availability

b. the individual’s goals

c. adherence to the mode of exercise

d. b and c

e. all of the above

e

_____________ refers to the number of training sessions performed over a period of time (usually a week).

training frequency

frequency is dictated by

a. training status of the individual

b. duration

c. intensity

d. all of the above

d

what is a preferred or optimal frequency for endurance training?

3-5 days per week

true or false: in general, the higher the exercise intensity, the longer the exercise duration.

false, shorter

doing endurance training at higher intensities will increase recruitment of _________, thus these fibers become more ____________ over time with adaptations.

type 2 fibers, oxidative

endurance training adaptations are specific to the _______ at which the training is performed.

adaptations

we must incorporate ______ in any exercise program in order for adaptations to occur.

overload

how can we assess the intensity of endurance exercise/training if we have a low budget?

a. VO2max equipment

b. HR

c. RPE scale

d. none of the above

b and c

_______ reflects the length of time of a given training session and is determined by the intensity of exercise.

exercise duration

the higher the intensity of exercise, the _______ the exercise duration.

shorter

intensities beyond ___________ for endurance training typically yield lower durations.

lactate threshold

progression of an endurance training program initially starts with increasing ______ the majority of the time.

a. duration

b. intensity

c. frequency

d. type of exercise

c

________ refers to endurance training seeming to inhibit or interfere with resistance training adaptations.

interference effect

true or false: the interference effect more heavily affects untrained/beginner trainees rather than trained individuals because of their lack of experience.

false, trained

what are the two substances that inhibit mTOR?

AMPK and PGC-1alpha

______ is not only an inhibitor of mTOR but is also essential for mitochondrial biogenesis.

PGC-1alpha

the _______ that you perform the endurance training is what highly influences the degree of the interference effect.

volume

AMPK and PGC-1alpha are important for endurance training as they increase _________.

fatigue resistance

central to an individual’s improvements in their cardiorespiratory endurance is the ______ and _______ of training sessions.

intensity, duration

incorporation of higher _______ through interval or fartlek training appear to drive improvements in endurance more efficienctly.

intensities

true or false: nutritional intake and energy stores can predetermine an individual’s training intensity and duration.

true

how does the cardiovascular system respond to an acute bout of endurance exercise?

increase cardiac output, increase in SBP, and decrease in DBP

which of the following is a preferred affect on diastolic blood pressure as a result of endurance training?

a. decrease

b. stay the same

c. increase

d. b or c

a

true or false: both HR and SV increase cardiac output.

true

true or false: SV continually increases with endurance exercise while HR eventually plateaus.

false

stroke volume (SV) plateaus at about _______% of maximal exercise for untrained individuals.

40-50

why do we want systolic blood pressure (SBP) to increase during endurance exercise?

to pump more blood out to the body

a person’s VO2max is reflective of their ability to do what three factors?

consume, transport, and take-up/utilize oxygen

chronic adaptations to aerobic exercise are seen after __________________ of training.

3-6 continuous months

true or false: with endurance training, resting HR and HR during submaximal exercise decreases.

true

with chronic endurance training, muscle fiber capillary density ______.

increases

with chronic endurance training, maximal Q ______.

increases

with chronic endurance training, stroke volume ______.

increases

muscle adaptations to endurance training. answer with increased or decreased:

_____ use of fat during submaximal exercise

_____ use of glycogen

_____ lactate production during submaximal exercise

______ type I fiber size

______ mitochondrial biogenesis

______ myoglobin content

______ aerobic energy system enzymes

increased, decreased, decreased, increase, increased, increased, increased

true or false: endurance training results in fiber type switching where type IIx fibers change their genotype to be type IIa fibers.

false

between Q and a-VO2, which more heavily limits one’s ability to increase VO2max?

Q

true or false: transportation (Q) is the more important limiting factor of VO2max because there is a limit to how much you can increase your HR and SV.

true

true or false: there is no limit to how much you can increase your HR and SV.

false

a-VO2 adaptations include adding more

a. mitochondria

b. capillaries

c. fiber changes (type IIx —> IIa)

d. all of the above

d

VO2max = ___ x ____

Q, a-VO2

true or false: muscle responds to acute bouts of aerobic exercise by increasing its ability to take up and utilize oxygen transported in the circulation.

true

VO2 max appears to be limited more by a person’s ability to ______ oxygen (HR/SV) rather than one’s ability to utilize said oxygen (mitochondria).

transport

true or false: endurance training promotes muscle fibers to switch from a IIa —> IIx.

false

all of the following are chronic adaptations to endurance training except

a. increase in stroke volume

b. increase in muscle fiber capillary density

c. increase in maximal cardiac output

d. increase in HR at rest and during submaximal exercise

d

true or false: endurance trained individuals use glycogen as their primary energy source at submaximal exercise intensities.

false

true or false: endurance trained individuals store less glycogen at rest than untrained individuals.

false

true or false: mTOR is the primary molecular regulator of endurance training adaptations.

false

true or false: The interference effect is more relevant to untrained individuals than trained individuals.

false

true or false: The primary molecular adaption to endurance training is an increase in myofibrillar hypertrophy.

false

true or false: Endurance training adaptations/improvements are impaired in individuals performing concurrent training.

false

true or false: Endurance training increases a person's use of glycogen as the primary fuel source during sub-maximal exercise intensities.

false

true or false: endurance training can increase muscle’s ability to store triglyceride.

true

true or false: Diastolic blood pressure increases during exercise due to vasodilation.

false

true or false: Endurance training can increase the density/amount of type IIa muscle fibers.

true

true or false: A person's VO2max is primarily limited by muscle's ability to utilize oxygen. 

false

which of the following endurance exercise scenarios would recruit type II muscle fibers the most?

a. doing repeat hard effort sprints up a steep hill on a bike

b. doing 30 minutes of steady-state exercise on an elliptical

c. walking on incline treadmill for 40 minutes

d. long, slow 3-mile run

a

true or false: the benefits of a warmup prior to resistance training are most applicable to individuals that train to increase hypertrophy or muscular endurance.

false

the benefits of a warmup prior to resistance training are most applicable to individuals that train to increase _____.

power/explosiveness

individuals exercising or training should consume enough fluid to prevent water losses greater than this percentage of body weight.

a. 10%

b. 5%

c. 2%

d. 1%

c

this is how much leucine should be consumed per meal/dose of protein.

a. 0.5 grams

b. 3 grams

c. 7 grams

d. 15 grams

b

true or false: the absorption and use of carbohydrate consumed prior to exercise is best when the carbohydrate is just glucose/one form of carbohydrate.

false

consuming this food prior to sleep is beneficial for muscle mass due to its high casein protein content.

a. cashews

b. cottage cheese

c. peanut butter

d. whey protein

b

name at least three of the possible physiological benefits of a warmup.

increased rate of muscle contraction and relaxation, improved rate of force development, improved strength/power, increased blood flow to muscles/tissues, enhanced metabolism, increased physiological preparedness

what is the typical duration for a warmup?

5-10 minutes

true or false: your warmup content is most influenced by the duration of the activity.

false, type

for the general population, most perform _______, total-body warmups. however, they often neglect what two muscle groups?

dynamic, hip flexors and abdominals

_________ is typically expressed as a person’s range of motion (ROM) at a given joint.

flexibility

name two of the four factors that influence flexibility. (or all of them if you’re advanced)

joint structure, age and sex, resistance training, activity level of the individual

adaptations to flexibility training appear to be dependent on what two training factors?

frequency and duration

what is the ideal frequency for flexibility training?

2 or more days per week

what is the ideal duration of each INDIVIDUAL stretch when doing flexibility training?

30 seconds

what does RAMP stand for when discussing flexibility training?

raise, activate, mobilize, and potentiate

____________ is most useful in situations in which there are high neuromuscular requirements or to reduce the sensation of muscle pain/soreness. It’s a commonly used modality for warmup and recovery from exercise.

foam rolling

what is the AMDR for protein?

10-35%

what is the AMDR for fat?

20-35%

what is the AMDR for carbohydrates?

45-65%

carbohydrate intake is important for events/exercise lasting _______.

over 45 minutes

what are the two dietary/nutritional factors that could limit endurance performance?

carbohydrate intake pre and during exercise and hydration status

why should you consume CHO prior to endurance exercise?

can increase time to exhaustion and increase anaerobic power

the _______ of CHO intake prior to exercise performance can affect the effects and tolerability of that CHO.

time-period

the general recommendation for CHO intake prior to competition is to have your meal about _____ before exercise.

a. 30-45 minutes

b. 1-3 hours

c. 3 hours

d. 5 hours

c

you should consume _____ of CHO per kg of body weight if you are eating 2-4 hours pre-exercise.

1-3 or 4 grams

true or false: maximize CHO stores prior to performance by consuming greater amounts of CHO over time. this increases muscle and liver glycogen stores.

true

_____________ often occurs before exercise where you achieve the supercompensation effect in order for your body to store more glycogen.

carbohydrate loading

nutrition can become a limiting factor during endurance exercise lasting over ______ in duration.

45 minutes

during endurance exercise, the two most important factors that can affect performance, regarding nutrition, are _______________.

hydration and CHO

during endurance exercise, it should be your goal to consume enough fluid to prevent water losses over ____ of body weight.

2%

true or false: prolonged higher intensity exercise (>70% of VO2max) can disrupt gastric emptying.

true

what are the expected levels of fluid loss during heavy exercise?

0.5-2 liters per hour

consuming which of the following allows for increased fluid absorption around the kidneys?

a. sports drink with multiple forms of CHO

b. a protein bar

c. a water with a little bit of salt

d. sports drink with sodium, chloride, potassium, and a bit of CHO

d

which of the following are reasons for consuming CHO during prolonged, moderate to high intensity endurance exercise?

a. preserve blood glucose

b. decrease time to exhaustion (TTE)

c. diminish glycogen depleting effects of exercise

d. decreases RPE

a, c, and d

the ____ of CHO can affects its oxidation rate and transport within the GI system, so a combination of CHO may optimize CHO intake.

type