EXAM 4 OUTLINE - KINES 165

What is the best index/measurement of cardiovascular fitness?

VO₂max — quantitative expression of maximal oxygen consumption and ATP regeneration capacity.

Why is aerobic power (VO₂max) important for sustaining high-intensity exercise?

It determines the ability to maintain high aerobic ATP synthesis rates supporting fast-twitch muscle contractions.

Why is VO₂max less important for marathoners than milers?

Marathoners rely more on a high lactate threshold (LT) at a high % of VO₂max, not max O₂ capacity.

What is the role of oxaloacetate in fatty acid oxidation?

Combines with acetyl-CoA in the Krebs Cycle — required for fat oxidation.

What is the effect of increased Ca²⁺ during contraction?

Stimulates glycolysis and enhances excitation-contraction coupling.

What are the two biggest determinants of aerobic adaptations?

INTENSITY and total work (volume) performed.

Which method best determines intensity for effective training?

%VO₂max or %HRR — more accurate than %HRmax.

What is the relationship between CO and VO₂?

Fick equation

VO₂ = CO × (a–vO₂ diff);

HR reflects cardiac output demand.

approximately Linear relationship

How does training progression affect HR and pace?

Resting HR decreases; faster pace required to maintain same target HR.

Relationship between %VO₂max and %HRR?

One-to-one and consistent.

Relationship between %VO₂max and %HRmax?

Inconsistent and staggered.

Best predictor of aerobic endurance performance? During performance?

Lactate threshold — sustain higher %VO₂max before lactate accumulation.

Difference between HR-based and LT-based methods?

HR: cardiovascular stress

LT: metabolic stress.

How should training paces change when LT shifts rightward?

Training pace increases; athlete sustains faster speed before lactate accumulation.

Increase pace to match new threshold.

How do duration and frequency interact for aerobic adaptations?

They can be traded off if total work and intensity remain constant.

By what % should aerobic training variables increase weekly?

No more than 10% per week.

Most important factor improving VO₂max and LT?

Intensity — key driver of adaptation.

Which method benefits sub-4-minute mile runners?

INTERVAL TRAINING

- 400m reps at 90–100% VO₂max with 1:1 work:rest.

Main characteristic of Fartlek training?

BLENDING CONTINOUS AND INTERVAL TRAINING

Alternates fast/slow running, unstructured intervals, mixes aerobic + anaerobic work.

Which physiological adaptation is targeted by pace/tempo training?

Enhanced running economy

Improves race pace consistency, running economy, displaces LT.

Which training develops race/competition pace?

Pace/Tempo — at or slightly above LT for 20–30 min.

What is the 80/20 Rule?

80% of training low-intensity, 20% high-intensity to optimize adaptations.

Goal of the 80% portion of training?

Build aerobic base

Enhance fat use, and allow recovery between hard sessions.

How can performance improve after VO₂max peaks?

By displacing LT to a higher %VO₂max.

Difference between traditional and reverse 3:1 periodization?

Traditional builds load 3 weeks before deload; reverse starts heavy then decreases.

When should periodization methods change?

When performance plateaus or recovery is inadequate.

Primary goal of tapering?

Reduce load to promote recovery

Glycogen restoration, and peak performance.

Key adaptations during tapering?

Increased muscle strength, glycogen stores, and recovery.

Recommended taper reduction %?

Reduce volume by 41–60%, maintain intensity.

Most effective tapering model?

Fast-decay exponential taper.

Key requirement for maintaining VO₂max in cross-training?

Maintain same intensity and duration as primary mode.

Which adaptations from cross-training transfer best?

Cardiovascular more than metabolic (mode-specific).

Why use cross-training during injury recovery?

Maintain conditioning while reducing stress on injured tissue.

What is an ergogenic aid?

Any physical, mechanical, nutritional, psychological, or pharmacological aid enhancing performance.

What is the Bohr effect?

↓pH and ↑PCO₂ reduce Hb affinity for O₂, promoting unloading to muscle.

Where the hemoglobin-oxygen binding affinity decreases in response to higher carbon dioxide.

Purpose of warm-up?

Increase temperature

Blood flow, and O₂ delivery

Improving ROM and metabolism.

What is allosteric modulation?

CO₂ and H⁺ alter Hb shape, weakening O₂ bond to enhance unloading.

Molecule binds to a protein at a site other than the main active site, causing a conformational change that alters the protein's function.

How does caffeine aid performance?

Increases FFA mobilization

Delays fatigue

Improves focus via epinephrine release

How can athletes optimize caffeine’s ergogenic effects?

Avoid caffeine 4–6 days pre-event to resensitize receptors.

How do diuretics function in sports?

Promote water loss for weight reduction and mask banned substances in urine.

Training must impose greater-than-normal stress to stimulate adaptation:

Overload

Gradual increase (≤10%/week) in load to continue improvement:

Progression

Adaptations are specific to the trained muscles and energy systems:

Specificity

Athletes respond uniquely to training based on genetics and recovery:

Individuality

Planned variation of volume/intensity across training cycles for peak performance:

Periodization

Loss of training effects when exercise stops or decreases — 'use it or lose it':

Reversibility

Increase in muscle fiber size due to more protein synthesis:

Hypertrophy

Increase in number of muscle fibers, less common than hypertrophy":

Hyperplasia

mTOR role?

Key regulator of muscle protein synthesis and growth.

Glycemic Index definition?

Rate at which carbohydrates raise blood glucose (high GI = rapid spike).

Carb Loading definition?

Increasing carb intake pre-event to maximize glycogen stores.

Muscular Endurance reps?

≥12–20 reps with light resistance.

15+ reps.

Muscular Strength reps?

1–6 reps with high resistance.

Muscular Hypertrophy reps?

6–12 reps with moderate-to-heavy resistance.

What is the best index/measurement of cardiovascular fitness?

Maximum oxygen consumption (VO₂max).

Why is having a greater VO₂max not as important for a marathon runner compared to a miler?

The slower pace of a marathon does not require as high a rate of ATP synthesis.

True or False:

Total work accomplished is the biggest determinant of aerobic adaptations and performance increments.

False

Intensity (not just total work) is the most important factor influencing aerobic adaptation and performance.

How can we best describe the relationship between %VO₂max assessment and %HRR methods?

Linear, 1-1 ratio.

What is the primary difference between heart rate-based training methods and lactate-based training methods of determining intensity?

Heart rate methods measure the cardiovascular stress.

While lactate methods measure metabolic stress.

Aerobic training adaptations will grow at the same rate when duration and frequency are traded off, as long as intensity remains the same.

True