Term
| explain the overload principle. |
|
Definition
| the physiological improvements that occur in the muscle, heart and vascular function depend on a physical effort that is greater than that to which an individual is accustomed |
|
|
Term
| when does training occur? what is another name for this? |
|
Definition
when the effort of the activity is greater than that to which the individual is accustomed.
overload principle |
|
|
Term
| T/F sedentary individuals need little exertion for improvement in training. |
|
Definition
|
|
Term
| what three components does training depend on? |
|
Definition
FIT
frequency
intensity
time |
|
|
Term
| T/F in order of training to be optimal, overload and recovery need to match. |
|
Definition
|
|
Term
|
Definition
| training should be specific to the type of activity as well as the energy systems and muscles used in the activity. |
|
|
Term
| according to the activity pyramid, what should be done everyday? |
|
Definition
everyday ways to be more physically active:
take extra steps in the day
walk the dog
take the stairs
park your car further away |
|
|
Term
| according to the activity pyramid, what should be done 3-5 times a week? |
|
Definition
do aerobic activities: long walks, biking, swimming
enjoy recreational sports: tennis, racquetball. basketball |
|
|
Term
| according to the activity pyramid, what should be done 2-3 times per week? |
|
Definition
enjoy leisure activities: golf, bowling, yard work
strength/strengthen: curl-ups, push-ups, weight-lifting |
|
|
Term
| according to the activity pyramid, what is at the top? |
|
Definition
| done sparingly: watch tv, play computer games, sitting |
|
|
Term
| what is the 2008 physical activity recommendation for moderate and vigorous exercise per week? |
|
Definition
150 minutes of moderate intensity exercise per week
75 minutes of vigorous intensity exercise per week |
|
|
Term
| what does the ACSM define moderate intensity as? |
|
Definition
|
|
Term
| what does the ACSM define vigorous intensity as? |
|
Definition
60-80% HHR/VO2R
really anything over 60% |
|
|
Term
| what is the equation for HRR? |
|
Definition
|
|
Term
if someones HRR is 130, what is their moderate intensity?
how would you find 50% |
|
Definition
50% x 130 = 65bpm
70 (resing) + 65 = 135bpm |
|
|
Term
| what are the 2008 physical activity guidelines for adults? |
|
Definition
-all adults should avoid inactivity
-for health benefits, 150 min of moderated/week or 75 min of vigorous/week or combination
-aerobic activity should be performed in episodes of 10 min
-for extensive health benefits, perform 300 min of mod-vig exercise per week |
|
|
Term
| T/F some physical activity is better than none. |
|
Definition
|
|
Term
| adults should do muscle-strengthening activities that are moderate or high intensity and involve major muscle groups on ___ or more days a week to see health benefits. |
|
Definition
|
|
Term
| what are the 2008 physical activity guidelines are children? |
|
Definition
-60min of physical activity daily
-of the 60min should be moderate/vigorous 3 days a week
-of the 60min should be muscle-strengthening at least 3 days a week
-of 60min should be bone-strengthening |
|
|
Term
| what is recommended when older adults cannot do 150 min of mod-vig aerobic exercise a week due to chronic conditions? |
|
Definition
| they should be as physically active as their abilities and conditions allow |
|
|
Term
| T/F older adults should not perform exercises that maintain or improve balance if they are at risk of falling. |
|
Definition
|
|
Term
| T/F older adults should determine their level of effort for physical activity relative to their level of fitness. |
|
Definition
|
|
Term
| what should older adults with chronic conditions understand? |
|
Definition
| whether and how their condition affects their ability to do regular physical activity safely |
|
|
Term
| what are the 5 components of exercise prescription? |
|
Definition
intensity
duration
frequency
mode
progression |
|
|
Term
| for most individuals, what intensities of HRmax and VO2R are sufficient to achieve measurable improvements in cardiorespiratory fitness? |
|
Definition
|
|
Term
| for elderly or sedentary individuals, what is the minimal intensity that has been shown to increase cardiorespiratory fitness? |
|
Definition
|
|
Term
| for younger, more active individuals, exercise at an intensity greater than ____ of HRRR would be required to increase cardiorespiratory fitness. |
|
Definition
|
|
Term
| ___ can be a useful adjunct to heart rate monitoring during exercise, especially hen using different modes of exercise. |
|
Definition
|
|
Term
| low fit, very sedentary and clinical populations can improve fitness with ______ exercise sessions. |
|
Definition
lower-intensities
longer-duration |
|
|
Term
| higher fit individuals need to work at the _____end of the intensity continuum to improve and maintain their fitness. |
|
Definition
|
|
Term
| if someone who is on medications beings to exercise what should be monitored during the program? |
|
Definition
initial target HR range
dose
timing |
|
|
Term
| what are some considerations when prescribing exercise intensity? |
|
Definition
-risk of injuries is higher and adherence is lower with high-intensity exercise programs
-individual preferences for exercise must be considered to improve the likelihood of adherence.
-individual program objectives help define the characteristics of the exercise prescription
-some will prefer to low intensity for long durations
-RPE will vary among exercise modes
-there is a 6% error when converting HRR to VO2R
-error is carried from equation to equation |
|
|
Term
| T/F duration and intensity are inversely related. |
|
Definition
|
|
Term
| what duration is required by the ACSM for 70-85%HRmax or 60-80%VO2R/HRR? |
|
Definition
|
|
Term
| T/F stretching prior to exercise decreases muscle power. |
|
Definition
|
|
Term
| why should a warm up get your HR to that where you will be working out? |
|
Definition
| you don't want to be in oxygen debt at the beginning of the workout and you want your muscles to be warm |
|
|
Term
| T/F higher intensity exercise, the longer the recovery period |
|
Definition
|
|
Term
| vigorous intensity exercise is recommended how many days a week? |
|
Definition
|
|
Term
| individuals exercising at moderate intensity should follow the 1996 Surgeon General's Report, which is? |
|
Definition
| exercising on most, and preferably all, days of the week |
|
|
Term
| VO2 is the #1 predictor of what? |
|
Definition
|
|
Term
| at what age does VO2 peak for a non-athlete normal person? |
|
Definition
|
|
Term
| what is the percent decline per decade? |
|
Definition
|
|
Term
| T/F for an athlete there is a sharp decline of VO2. |
|
Definition
true
they will maintain a high VO2, but at some point they are unable to maintain that high level |
|
|
Term
| T/F strength training does not increase VO2. |
|
Definition
false
for most individuals, strength training has no effect on VO2; however, one study of older men (>65) there was a modest increase in VO2 with strength training, which may be because the muscle mass was so low any increase in muscle will increase VO2 |
|
|
Term
| T/F duration ins increased consistently, with increments of no more than 20% each week until the participant is able to exercise at a moderate intensity. |
|
Definition
|
|
Term
| once the target frequency is achieved, adjustments of intensity are made of no more than ___% of HRR every ____exercise sessions. |
|
Definition
|
|
Term
| what EE has been successful for both short- and long- term weight control? |
|
Definition
|
|
Term
| how many minutes is acceptable to increase the duration of the exercise session each week? |
|
Definition
|
|
Term
| T/F you can increase duration and intensity at the same time. |
|
Definition
|
|
Term
| T/F increase intensity 10% every sixth session. |
|
Definition
|
|
Term
| what does a critical power test give an estimation of? |
|
Definition
|
|
Term
| what does a critical power test consist of? |
|
Definition
3 bouts of steady state exercise to exhaustion
high, moderate, low |
|
|
Term
| what are the steps to plotting a critical power test? |
|
Definition
1)change time to decimals
2)take reciprocal of decimals
3)graph 1/time on the x axis and mph on the y axis |
|
|
Term
define lactate threshold.
dr. zoeller's definition. |
|
Definition
the highest VO2 that can attained during incremental exercise before an elevation in blood lactate is observed.
the point prior to a non-linear increase in blood lactate. |
|
|
Term
| what is the lower anchor threshold? |
|
Definition
| the non-linear increase in blood lactate. |
|
|
Term
| what is the upper anchor threshold? |
|
Definition
|
|
Term
| what are the adaptations to an untrained individual? |
|
Definition
| adaptations in heart and muscles |
|
|
Term
| what are the adaptations to a trained individual at high intensities? |
|
Definition
|
|
Term
define individual anaerobic threshold.
how would you test for this? |
|
Definition
| the highest VO2 that can be maintained over time without a continual increase in blood lactate accumulation usually seen after 15-20 minutes. |
|
|
Term
| how do you set up training zones from a blood lactate test? |
|
Definition
| identify the upper and lower anchor. then find the center. low, low-mod, mod-vig, vig |
|
|
Term
|
Definition
| wrote the book on periodization |
|
|
Term
| who put periodization on the map? |
|
Definition
|
|
Term
| what are the general sections of periodizations? |
|
Definition
general conditioning phase
strength phase
power phase
tapering
competition
recovery |
|
|
Term
| what is the emphasis of the general conditioning phase for a marathon runner? |
|
Definition
|
|
Term
| what happens in the strength phase of a marathon runner? |
|
Definition
add to the endurance
add weights, hill sprints, or Fartlek Run |
|
|
Term
| what happens in the power phase of a marathon runner? |
|
Definition
add intervals
participate in shorter running competitions
focus on speed |
|
|
Term
what happens during tapering phase of a marathon runner?
what follows? |
|
Definition
cut the milage way back for 7-14 days
competition and then recovery and then start over |
|
|
Term
| how do you know you're overtraining? |
|
Definition
if you haven't recovered from the day before, take a light day or day off
illness
performance decreases
if you don't feel like training |
|
|
Term
| how do you know when to call it a day? |
|
Definition
| when you start slowing down |
|
|
Term
| what does periodization allow for? |
|
Definition
|
|
Term
| give a sample week periodization. |
|
Definition
monday:day off
tuesday:1hour in the weight room, 6 mi run
wednesday:Fartlek run-10mi
thursday:same as tuesday
friday:intervals 10-121/2mi repeats
saturday:cross training
sunday:16-30mi run |
|
|
Term
| what is differential substrate utilization? |
|
Definition
| training your body to burn fat for long distance performance |
|
|
Term
| you should be above ___ for training adaptations? |
|
Definition
|
|
Term
| what is the use of training zones? |
|
Definition
| us them to figure out how long they stay in each zone |
|
|
Term
| a highly trained athlete spends most of the time in what zones? |
|
Definition
|
|
Term
| where do you see adaptations? |
|
Definition
| when training above the lactate threshold |
|
|
Term
| an untrained individual will get adaptations from training in what zone? |
|
Definition
|
|
Term
| how often should you test in order to set new training goals? |
|
Definition
|
|
Term
| an untrained individual will see increases in fitness at a moderate intensities, but what should happen when they become more trained? |
|
Definition
| begin to exercise at higher intensities |
|
|
Term
| instead of using lactate what can you also use? |
|
Definition
|
|
Term
| what are some other causes of the ventilatory threshold? |
|
Definition
| type 3 and 4 fibers send signals o the cardiovascular center of the brain BUT also monitor blood flow and send signals to the respiratory center in the brain to stimulate breathing |
|
|
Term
| why would using the ventilatory threshold be more useful? |
|
Definition
| it takes into account HR, blood flow, and breathing |
|
|
Term
| what is the highest intensity that can be held for a distance? |
|
Definition
| individual anaerobic threshold |
|
|
Term
| what question is LT no designed to answeR? |
|
Definition
| what is the highest intensity that can held for a distance? |
|
|
Term
| even if you walk everyday for longer duration compared to vigorous, what probably won't increase? |
|
Definition
|
|
Term
| what is the over all benefit of exercising at vigorous intensities? |
|
Definition
| increase in cardiorespiratory fitness |
|
|
Term
| where would you normally start exercising someone who is unfit? normal? |
|
Definition
|
|
Term
| what are intervals done for? |
|
Definition
|
|
Term
| what is a Fartlek Run done for? |
|
Definition
|
|
Term
| how do you identify critical power on a graph? |
|
Definition
| draw a line of best fit to intersect with the y-axis |
|
|
Term
| according to the study, what is the most critical and heavily debated training variable? |
|
Definition
|
|
Term
| according to the study, what is the threshold training model? |
|
Definition
| significant improvements among untrained subjects training at their lactate threshold. |
|
|
Term
| according to the study, what is the polarized training model? |
|
Definition
| at high-performance levels, athletes generally truing below the lactate threshold intensity or clearly above the threshold intensity, but little at their lactate intensity |
|
|
Term
| according to the study, what does the aerobic threshold mark? |
|
Definition
| the first increase in blood lactate |
|
|
Term
| according to the study, what does the anaerobic threshold mark? |
|
Definition
| the maximal lactate steady state |
|
|
Term
| according to the study, what is the low lactate zone? |
|
Definition
| before the lactate threshold |
|
|
Term
| according to the study, what is the lactate accommodation zone? |
|
Definition
| where blood lactate concentration is elevated but production and removal rates reestablish equilibrium |
|
|
Term
| according to the study, what is the lactate accumulation zone? |
|
Definition
| where blood lactate production exceeds maximum clearance rates, and muscle fatigue is imminent |
|
|
Term
| according to the study, explain the session RPE scale. |
|
Definition
| scale 0-10 with breakpoints corresponding with VT1 and VT2 |
|
|
Term
| according to the study, what were the overall results? |
|
Definition
75% below the first VT
5-10% between VT1 and VT2
15-20% performed as interval bouts with substantial periods above VT2 |
|
|
Term
| according to the study, why do successful endurance athletes train above and below their lactate threshold, but surprisingly little at their lactate threshold intensity? |
|
Definition
| to stimulate appropriate changes in gene expression and protein synthesis |
|
|
Term
| according to the study, training for 2-3 months 4-5 days a week at what intensity has been shown to stimulate significant improvements in VO2max? |
|
Definition
| within the lactate accommodation zone |
|
|
Term
| according to the study, what is the benefit of multi-day sessions? |
|
Definition
| may ensure a high degree of induction of genes for the synthesis of mitochondrial proteins ensuring better energy availability and less autonomic stress on the organism |
|
|
