Aerobic and Anaerobic Training Principles

What is the main purpose of aerobic training?

To improve the functional ability of the aerobic pathway.

What are some benefits of aerobic training?

Decreases resting heart rate, modifies factors contributing to CHD, impacts performance in sports, speeds recovery, establishes a foundation for anaerobic training, maintains body fat percentage, and provides psychological enhancements.

What does the acronym FITT stand for in aerobic training guidelines?

Frequency, Intensity, Time, Type.

How often should aerobic training be performed according to ACSM guidelines?

3 to 5 days per week.

What is the recommended intensity range for aerobic training?

60 to 90% of the maximum heart rate.

How is the maximum heart rate commonly estimated?

Using the formula 220 minus age.

What is the heart rate training zone for a 30-year-old?

114 to 171 bpm.

What is the recommended duration for aerobic activity?

20 to 60 minutes.

Can aerobic activity be done in multiple bouts?

Yes, multiple bouts of at least 10 minutes can add up to the recommended duration.

What types of activities are preferred for aerobic training?

Activities that require continuous effort, are rhythmic, and involve large muscle mass.

What should be considered when selecting activities for aerobic training?

Skill level, orthopedic concerns, and enjoyment.

What is meant by 'overloading the pathway' in aerobic training?

Making aerobic training progressively challenging to improve fitness.

What are some ways to overload the aerobic pathway?

Complete the same distance in a shorter duration, cover greater distance in the same duration, or maintain the same pace for greater distance or duration.

What is concurrent training?

When strength training and aerobic training are done as part of a fitness program.

What does evidence suggest about concurrent training?

It may have an additive effect rather than an interfering effect.

When can strength training and aerobic training be scheduled?

They can be done on the same day or alternate days.

What is the effect of performing aerobic training before strength training?

It may impair lower body strength performance in the long term.

What is the most widely accepted indicator of aerobic fitness?

Oxygen intake.

How can oxygen intake be measured?

In a lab or with field tests.

What is the oxygen intake relative equation?

(speed in m/min) x (0.2) + 3.5 ml/kg/min.

Provide an example of how to calculate oxygen intake for running.

If a person runs 3000 meters in 9 minutes, use the relative equation to determine oxygen intake.

What is the formula for estimating oxygen intake in L/min?

(Body Weight in kg) x (oxygen intake in ml/kg/min) / 1000

How many calories are expended per minute if the oxygen intake is 5 L/min?

25 cal/min (5 L/min x 5 cal/L = 25 cal/min)

How many total calories are burned in 9 minutes at a rate of 25 cal/min?

225 calories (25 cal/min x 9 minutes = 225 calories)

What are Met Levels and how are they calculated?

Met Levels are calculated by dividing the oxygen intake in ml/kg/min by 3.5 ml/kg/min.

What is 1 MET equivalent to in terms of oxygen consumption?

1 MET is equivalent to 3.5 ml/kg/min.

How does strength training (ST) compare to aerobic training (AT) in terms of heart rate (HR) for the same oxygen intake?

ST generates a higher HR compared to AT, with HR being nearly 35% higher.

What type of energy source is preferred during low-intensity activity?

Fat is the preferred source of energy during low-intensity activity.

What type of energy source is preferred during high-intensity activity?

Carbohydrates are preferred during high-intensity activity.

What are saturated fatty acids and where are they commonly found?

Saturated fatty acids are found in red meats, certain oils, high-fat dairy, and animal fat, and tend to be solid at room temperature.

What is the effect of saturated fats on cholesterol levels?

Saturated fats increase LDL and decrease HDL.

What are unsaturated fats and how do they differ from saturated fats?

Unsaturated fats are liquid at room temperature, found in vegetable oils, and are less harmful than saturated fats.

What are essential fatty acids and give an example?

Essential fatty acids are necessary for health; an example is Omega-3 found in fish oil, which decreases inflammation.

What is the recommended water intake for men and women?

3.7 L for men and 2.7 L for women.

What is the Tabata Protocol?

The Tabata Protocol consists of 7-8 repeats of 20 seconds of all-out sprinting followed by 10 seconds of recovery.

What is the main purpose of anaerobic training?

To improve the functional ability of anaerobic pathways.

What is the ATP-PC system and its duration?

The ATP-PC system provides energy for 10 seconds or less.

What is the Windgate Test?

The Windgate Test is a 30-second all-out pedaling test on a bike to measure anaerobic capacity.

What is circuit training?

Circuit training involves performing a series of exercises with very brief recovery between each exercise.

What are the six nutrients essential for health?

The six essential nutrients are 4 macronutrients (carbohydrates, proteins, fats, water) and 2 micronutrients (vitamins, minerals).

What is metabolic training?

Metabolic training is a mix of strength training and aerobic training that engages large muscle mass with short intense efforts.

What is the Margaria-Kalamen Power Test?

The Margaria-Kalamen Power Test measures power through a flight of stairs.

What is the primary purpose of carbohydrates in the diet?

To furnish energy, with 50 to 65% of energy intake coming from carbs.

What are the two main types of carbohydrates?

Simple carbohydrates (1-2 sugars) and complex carbohydrates (3 or more sugars).

Give examples of simple carbohydrates.

Milk and milk products, vegetables.

Give examples of complex carbohydrates.

Pasta, rice, breads.

What is fiber and from where does it come?

A form of complex carbohydrate that comes from plant-based foods.

What is the primary purpose of protein in the diet?

For growth, maintenance, and repair of biological tissues.

What are proteins made of?

Amino acids.

How many amino acids are there and how are they categorized?

There are 20 amino acids: 9 essential, 6 non-essential, and 6 conditionally indispensable.

What distinguishes complete proteins from incomplete proteins?

Complete proteins contain all 9 essential amino acids and are found in animal sources, while incomplete proteins lack at least one essential amino acid and are found in plant sources.

What is Biological Value (BV) in relation to protein?

It measures how well protein sources compare to whole egg, which is considered the most complete protein with a BV of 100.

What percentage of calories should come from protein?

15-20% of total calories.

What is the adequate daily intake of water for men and women?

About 3.7L for men and 2.7L for women.

How much fluid should be consumed for every pound of body weight lost during training?

16 oz for every pound lost.

What are fat-soluble vitamins and give examples?

Vitamins that can be stored in the body; examples include A, D, E, and K.

What are water-soluble vitamins?

Vitamins that are excreted by urine and have minimal storage; includes 8 B vitamins and vitamin C.

What are macrominerals and microminerals?

Macrominerals are needed in large amounts (about 250 mg/day), while microminerals are needed in smaller amounts (less than 20 mg/day).

What replaced the food pyramid in dietary guidelines?

MyPlate, which includes five food groups: fruits, vegetables, grains, proteins, and dairy products.

What is the Recommended Dietary Allowance (RDA)?

The recommended goal for nutrient intake set to meet the needs of 97.5% of healthy individuals.

What does the Nutrition Labeling and Education Act of 1990 require?

Food labels are required for most packaged foods, while labels on raw fruits, vegetables, and fish are voluntary.

What are the three macronutrients that provide calories?

Carbohydrates (4 calories per gram), proteins (4 calories per gram), and fats (9 calories per gram).

How do you calculate the percentage of calories from fat in a food item?

Divide the calories from fat by the total calories and multiply by 100.

What does '99% fat-free' mean?

It means the product is 99% fat-free by weight, not by calories.

What methods are used for estimating caloric needs?

Direct calorimetry, metabolic chamber, indirect calorimetry, and metabolic cart.

What is the purpose of the Glycemic Index (GI)?

To quantify carbs in foods based on how they affect blood glucose compared to a reference food.

What does a food with a Glycemic Index of 50 indicate?

It elevates blood glucose 50% as much as the same amount of pure glucose.

What is the Glycemic Load?

A measure of the quality and quantity of carbohydrates.

What are the purposes of pre-activity foods?

To remove hunger pangs, fuel the body for activity, promote relaxation, and ease anxiety.

What types of foods should be avoided before physical activity?

Foods high in fiber, protein, fat, greasy, highly seasoned, and those that cause a sharp increase in blood glucose.

What type of foods should be consumed before activity?

Foods that are easy to digest and rich in carbohydrates with a low Glycemic Index.

What is the best liquid to drink before training?

Water.

How long before training should the pre-activity meal be consumed?

At least 3 hours.

What is the purpose of post-activity foods?

To accelerate recovery and better prepare for the next challenge.

What should be replenished after physical activity?

Depleted glycogen.

What type of carbohydrates should be consumed after activity?

Foods rich in carbohydrates with a high Glycemic Index.

What is the recommended carbohydrate intake after an intense workout?

0.5 grams of carbs per body weight within 30 minutes.

What is the ideal carbohydrate to protein ratio for recovery?

4:1 ratio (e.g., low-fat chocolate milk).

What are protein supplements used for?

To meet the higher protein needs of active individuals compared to inactive ones.

What is the RDA of protein for adults?

0.8g/kg/day.

What happens to excess protein intake beyond growth needs?

It is stored as fat or excreted via urine.

Who were some early figures in strength and conditioning history?

Dr. Charles Edouard Brown-Sequard, Dr. Zuth, Dr. Paogi, and John Ziegler.

What are steroids?

Synthetic derivatives of testosterone with anabolic (muscle building) and androgenic (sex hormone) properties.

What are common methods of steroid administration?

Injection, ingestion, transdermal patch, cream, gel, lotion, and pellet.

What is stacking in the context of steroid use?

Using two or more different types of steroids at the same time.

What is cycling in steroid use?

Alternating periods in which steroids are used and not used.

What is pyramiding in steroid use?

Increasing doses of steroids for the first half of the cycle and then decreasing them for the second half.

What did studies show about the effectiveness of steroids up to the 1980s?

They were not effective in decreasing fat mass, increasing endurance, or expediting recovery, but did increase strength, lean body mass, and body weight.

What are some documented adverse effects of steroid use?

Adverse effects include liver dysfunction, kidney stones, cardiovascular issues, reproductive system changes, and psychological effects.

How does steroid use affect the liver?

Steroid use can lead to peliosis hepatitis, liver tumors, jaundice, and liver dysfunction.

What kidney-related issues can arise from steroid use?

Steroid use can cause kidney stones, dysfunctions, and failure.

What cardiovascular problems are associated with steroid use?

Steroid use can lead to high blood pressure, high cholesterol, thickening of the left ventricle, heart attacks, irregular heartbeat, and sudden cardiac death.

What are the reproductive effects of steroids on men?

Men may experience gynecomastia, decreased sperm count, and prostate enlargement.

What are the reproductive effects of steroids on women?

Women may experience decreased breast size and deepening of the voice.

What is 'Roid Rage'?

'Roid Rage' refers to a sudden and exaggerated response to minimal provocation due to steroid use.

Who developed a technique for testing steroid levels in urine?

Dr. Manfred Donike developed the technique to identify abnormal testosterone levels in urine.

What does the T/E ratio indicate in steroid testing?

A T/E ratio of 1:1 is normal, 2:1 is seen in some individuals, and anything above 4:1 fails the test.

What are some therapeutic uses of steroids?

Steroids are used to treat anemia, osteoporosis, weight loss, chronic infections, and recovery from surgery.

What is the most common use of steroids?

The most common use is Testosterone Replacement Therapy (TRT) to treat hypogonadism.

What is the equation for weight gain?

Weight gain equation: (weight gain in calories) ÷ (daily caloric profit in calories/day).