KINS 4070 unit 5 material

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 tension 

• 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