Studied by 38 people
Looks like no one added any tags here yet for you.
About half of VO2 improvements come from increased ___, and the other half come from ____.
stroke volume, avo2 difference
Why does preload increase in training?
better return of blood to the heart
Why does afterload decrease during training?
The body adapts and there is less arterial constriction
What is overload?
challenging the body past what its used to
What is specificity?
training is ways that are specific to a sport
Reversibility
use it or lose it
What is progression?
increasing intensity gradually over time
Following aerobic training, the a-vO2 difference increases, which contributes to an increased VO2 max? What mechanisms lead to improvement in a-vO2 difference?
increased capillary density and mitochondrial number
With strenuous exercise training, the aerobic capacity of Type IIx fibers can be improved.
true
If a trained individual has a serious injury and is unable to train/practice, they have about a week before their level of fitness begins to decline.
false
In the first 10 weeks of a resistance training program, the gains in strength are due primarily to _____.
neural adaptations
The difference between “exercise” and “physical activity” is…
the intent to improve fitness
Some areas of fitness improve fairly quickly, with a modest increase in activity/exercise, while other areas require a more significant effort for improvements to occur.
true
Compared to the resting state, a habitually active person’s risk for cardiac arrest during vigorous exercise is _____.
higher
The optimum range intensity of physical activity associated with gains in VO2 max is about (ACSM recommendation)…
40/50-80% of heart rate reserve
The ACSM recommends that you perform _____ exercises.
8-10
When expressed per cross-sectional unit of muscle, males are typically stronger than females.
false
What would be the likely goal for a program utilizing repeated 10 second sprints with 30 seconds of rest between intervals?
improving ATP-PC system
Short (20-60 sec) high-intensity work intervals
improving glycolytic system
under training, overtraining, and non-specific exercises
common training mistakes
Central fatigue would be implicated as a source of fatigue during an activity if there were…
a reduction in motor unit firing frequency
Muscle fibers are recruited in the following order with increasing intensities of contraction.
type I, type IIa, type IIx
Which athlete would have the greatest concern about elevated lactic acid levels?
mile runner
Which athlete would potentially benefit from glycogen supercompensation (carbo loading)?
marathoner
To improve a system an individual needs to engage in a training regimen that targets that system.
specificity
A guideline to prevent overtraining by limiting the rate of progression is called the __________________ rule.
10 percent
A primary difference between training for muscular strength or muscular endurance is that strength training uses more weight, while endurance training uses more ________________.
repetitions
One reason VO2 max improves is an increased extraction of O2 from the blood, called the ______________.
AVO2 difference
If the cause of fatigue is at the muscles, for example H+ ions interfering with calcium ions binding to troponin, this is called __________________ fatigue.
peripheral
Prescribing the intensity of aerobic exercise using the individual’s reserve heart rate is also called the ___________________ method.
karvonen
If an individual feels substantial soreness the day after a big workout, this is called ____________.
DOMS
The energy system an individual would be trying to train if they did repeated 30-sec sprints.
glycolysis
One strategy for improving VO2 max, called ___________ training, utilizes periods of high intensity exercise interspersed with periods of lower intensity.
interval
One of the reasons VO2 max improves with training is because of an improvement in this.
stroke volume
The recommendation for the general population trying to improve flexibility is to go into a stretch and hold it without moving for 30 seconds. This is called __________ stretching.
static
A common guideline for prescribing a training regimen.
FITT
The lower limit on the number of days the ACSM recommends an individual exercise to improve cardiorespiratory fitness.
3
If an individual is exerting very light force, they will largely recruit this type of muscle fiber
type I
For long-term exercise, one of the primary factors leading to fatigue is their ____________ stores becoming depleted
glycogen
The training plan undertaken should ideally keep the risk of injury low while maximizing the potential ____________.
benefit
Tapering
reducing exercise in the days leading up to competition
Brings "pooled" blood back out to central circulation
cool down
Increases cardiac output, blood flow to the muscles, and muscle temperature.
warm up
karvonen formula
HR reserve x Percentage of intensity + resting HR
three basic methods of training for aerobic power
interval training, long/slow distance, high intensity continuous
Need to overload (challenge)
Need to work at peak tensionÂ
Lots of different options
3-4 days per week with rest days in between
Do enough exercises to work all muscle groups
recommendations for strength training
hypertrophy
increase in diameter of fiber
Hyperplasia
increase in number of fibers
Hypertrophy ____ in response to training.
increases
Hyperplasia _____ in response to training.
may increase
There is some data to show that _____ may lead to more gains.
free weights
Most athletes prefer to train with ____ weights.
free
Concerns in ultra-short, high intensity efforts (<10 seconds)
skill, technique, and motivation
Concerns in short-term performance (10-180 seconds)
generating ATP by glycolysis and good buffering system
Concerns in 3-20 minute efforts
factors affecting VO2 need to be well trained
Concerns with 1 hour efforts
heat, humidity, hydration
Concerns in efforts greater than 1 hour
depleting muscle and liver glycogen stores
Note 
Flashcard (103)