Term
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Definition
Overload
Specificity (muscle fiber, energy system, velocity, contraction type)
Reversibility |
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Term
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Definition
3-5 days/week
50-85% VO2max
20-60 minutes
Large muscle groups, dynamic activity |
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Term
| Expected increases in VO2max |
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Definition
Average 15-20%
Highly trained 2-3% (requires training intensity of >70% VO2max)
Up to 50% for those w/low initial VO2max (training intensity of 40-50% VO2max) |
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Term
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Definition
| VO2max = HR max X SV max X (a-vO2)max |
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Term
| Training to improve aerobic power |
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Definition
Interval training
LSD
High-intensity, continuous exercise |
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Term
| Training to improve aerobic power is geared toward |
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Definition
VO2max
Lactate threshold
Running economy |
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Term
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Definition
Way to improve aerobic power
85-100% HRmax
>60 seconds to improve
Rest 1:1 |
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Term
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Definition
Way to improve aerobic power
57% VO2max or 70% HRmax
Longer than competition
More doesnt equal better (1.5 hrs better than 3) |
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Term
| High intensity continuous exercise |
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Definition
Best to increase VO2max and Lactate threshold
At or above lactate threshold
90-100% VO2max
Use HR monitor |
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Term
| Strength training basic principles |
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Definition
8-12 Reps
2+ sets
2-4 days/weeks |
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Term
| Strength training additional principles |
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Definition
Systematic variation of volume and intensity over time
Linear periodization (shift from high volume/low intensity to low volume/high intensity)=greater gains |
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Term
| Free weights vs. machines |
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Definition
Strength gains similar
Free weights: Greater movement variability and specificity, force control of balance and stabalization
Free weights: Potential for injury, need proper technique, need spotter |
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Term
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Definition
24-48 hours after
Microscopic tears in muscle fibers or connective tissue
Eccentric causes more
Slowly begin a specific exercise over 5-10 training sessions to avoid DOMS |
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Term
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Definition
| Cessation of menstruation due to amount of training, physiological stress, body comp |
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Term
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Definition
Painful menstruation due to prostaglandins
Limit training due to discomfort |
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Term
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Definition
Eating disorders
Amenorrhea
Bone mineral loss
4% of all female athletes meet criteria
26% possess at least two components |
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Term
| Exercise Recommendations for Pregnant women |
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Definition
| If active stay active: Monitor body temp, Aquatic exercise, Hydrate, Fluid balance, Reduce intensity and volume |
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Term
| Risk of knee injury in female athletes |
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Definition
Higher risk ACL injury
Fluctuation in hormones during menstrual cycle, influences ACL store
Dynamic neuromuscular imbalance |
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Term
| Age Related Decline in muscular strength |
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Definition
Sarcopenia due to primarily to decrease in # of fibers and secondarily to decrease in muscle size
Mass declines 1-2%/year after 50
Exercise reduces loss |
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Term
| Age related decline in endurance |
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Definition
After age 60
VO2max declines 1%/year after 40
Due to decrease in Q and a-vO2 diff
Training slows decline |
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Term
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Definition
Classical: high-fat/protein diet for 3 days while training, 90% carb diet for 3 days resting
Modified:Tapering workouts over several days while eating 50% carb diet. 2 days of 20 min workouts and 70% carb diet. 1 Dayf of rest w/70% carb diet
Elevated muscle glycogen lasts up to 5 days |
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Term
| Muscle glycogen replenishment |
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Definition
24 hours
Ingest 500-700 g carbs
Eat right after, then every 2 hours for 6
Glucose or glucose polymers better than fructose. Including protein increases glucose uptake |
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Term
| Carb intake before and during purpse |
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Definition
Maintain blood glucose
DOES NOT spare muscle glycogen
Maintain power output and lower RPE |
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Term
| Carb intake before and during |
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Definition
Eat high glycemic index carbs
Consume 5 min prior
30-60 g/hour
375-750 ml/hr 8% carb solution
Can add caffeine or protein |
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Term
| Carb intake after performance |
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Definition
Glycogen synthesis is enhanced: Increased permeability to glucose, increased glycogen synthase activity, increased muscle sensitivity to insulin
Carb should be consumed right after 1-1.5g/kg within 30 minutes and then at 2 hr intervals for 6 hours
High GI are best
Protein promotes muscle protein synthesis |
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Term
| PO2 and its effect on exercise |
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Definition
| Lower PO2 at altitude results in poorer aerobic performance, decrease VO2max bc of lower O2 extraction |
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Term
| Acclimitazations and its effect on exercise |
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Definition
Produce more RBCs (hemoglobin > erythropoietin)
Greater O2 saturation (increase blood flow to lungs via NO) |
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Term
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Definition
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