Term
| VO2 is highly dependent on specificity. What does this mean? |
|
Definition
| That if you run to train, then you test VO2 on a bike, you will likely find a lower VO2 than if you had tested on a treadmill. |
|
|
Term
| There are three major things that are affected by specificity. What are they? |
|
Definition
| Neuromuscular activation, metabolic pathways, training mode. |
|
|
Term
| How is neuromuscular activation affected by specificity? |
|
Definition
| The efficiency and economy with which you do an activity is increased if you practice by doing that activity, because you get better neuromuscular connections to the muscles used, through the pattern of activation, and with the velocity of movement. |
|
|
Term
| What impact does specificity have on metabolic pathways? |
|
Definition
| If you're going to run a marathon, you need to train your aerobic pathways. The more you train those pathways they better they serve you. You can't train for a 5k race by doing 100 yard sprints, because the two activities depend on different metabolic pathways. |
|
|
Term
| Do you need to train with the same activity you want to perform in to get desired matabolic pathway effects? |
|
Definition
| You can train with two different activities, as long as you train with similar times and intensities, and train the same metabolic pathways. ie: long distance running and biking both train the aerobic pathway. |
|
|
Term
|
Definition
| The transfer of benefits gained via one mode of training, to another mode of training. |
|
|
Term
| If it is proven that specific practice is the best way to train for a specific event, why might an athlete choose to cross-train instead? (5) |
|
Definition
| To add variety and decrease boredom, to decrease risk of injury, or in case of injury, to maintain or further improve fitness, to add volume to exercise program. |
|
|
Term
| Does cross training yield better results in trained or untrained populations? |
|
Definition
|
|
Term
| Describe the priciple of overload. |
|
Definition
| The body does not improve unless it experiences more stress than it is accustomed to. |
|
|
Term
| At what percentage of VO2 max should one work to get an adequate training response (overload principle) |
|
Definition
|
|
Term
|
Definition
| An imbalance between training and recovery. (Train more than recovering.) |
|
|
Term
| What factors make one more susceptible to overtraining effects? (7) |
|
Definition
| A-type personality, being female, increased age, decreased nutrition, increased travel, season (winter), decreased sleep, intake of alcohol or other drugs. |
|
|
Term
| What are some symptoms of overtraining? (9) |
|
Definition
| emotional outbursts, anger, depression, insomnia, long term muscle soreness, fatigue, decreased performance, decreased enthusiasm, loss of edge. |
|
|
Term
| why is it so difficult to study overtraining? |
|
Definition
| Because symptoms are vague and everyone responds differently. |
|
|
Term
| How do you know when to progress a program? |
|
Definition
|
|
Term
| When does adaptation occur? (progressin principle) |
|
Definition
| adaptation occurs in the recovery period. |
|
|
Term
| Progression is specific to what two things? |
|
Definition
|
|
Term
| In what systems do adaptations occur?(4) |
|
Definition
| Cardiovascular, muscular, neuromuscular and pulmonary. |
|
|
Term
| Compare rates of adaption of cardiovascular system and muscular system. |
|
Definition
| Cardiovascular adaptations occur quickly, whereas muscle adaptations occur over long periods of time. (6 weeks before true muscle hypertrophy.) |
|
|
Term
| What is tapering, and why is it used? |
|
Definition
| A decrease in training intensity and or volume close to an important event to improve performance. |
|
|
Term
| Would you expect to see a decrement in VO2max or lactate threshold as a result of tapering? |
|
Definition
|
|
Term
| Why does tapering help improve performance? |
|
Definition
| Decreased incidence of muscle soreness, so they feel better. Allows for full replenishing of glycogen stores, allows for restored and optimized nutrition, and allows healing time for minor injuries. |
|
|
Term
| What does gail say is better when tapering; decrease volume, or intensity? |
|
Definition
|
|
Term
|
Definition
| loss of physiologic and performance adaptations due to lack of training. |
|
|
Term
| After 20 days of bed rest/immobilization, a group of subjects was shown to have decreased VO2max, SV and CO by what percentage? |
|
Definition
| all of these areas declined by 25% in 20 days. |
|
|
Term
| What are the first adaptations that are lost? |
|
Definition
| The first ones that were gained. Cardio and enzyme adaptations. |
|
|
Term
| Once an individual is detrained, can they 'bounce back' by retraining at a higher rate? |
|
Definition
| No. retraining effects take place at the same rate as initial exercise improvements.So you can't train any faster than you did to begin with. |
|
|
Term
| Describe the difference between continuous and interval training. |
|
Definition
| Continuous = long, slow, distance training. Interval = large amounts of high intensity work intervals followed by a rest or relief interval. |
|
|
Term
| How does interval training (theoretically) increase lactate threshold? |
|
Definition
| By improving lactate mobility. (training anaerobic and waste removal systems.) |
|
|
Term
| What is the typical ratio for work:relief for interval training? |
|
Definition
|
|
Term
| Describe the Fartlek routine |
|
Definition
| Varying speed and intensity in one continuous period. Designed for natural terraine - hills, etc. |
|
|
Term
| Does the Fartlek routine target more aerobic or anaerobic pathways? |
|
Definition
|
|
Term
| Describe the process of lactate stacking. |
|
Definition
| Perform up to one minute of high intensity activity, followed by 3-5 minutes of rest, and another minute of anaerobic activity. But that rest period is not long enough to allow full removal of lactate accumulation. as the process is repeated, more and more lactate accumulates. |
|
|
Term
| What is the major problem with lactate stacking training? |
|
Definition
| It is difficult and painful/uncomfortable. One needs to be very motivated to do it successfully. |
|
|
Term
| If you were to perform lactate stacking, at what point in a training session would you do it? |
|
Definition
| at the END. NEVER at the beginning. |
|
|
Term
| List the three major types of aerobic training protocols. |
|
Definition
| Continuous, interval, fartlek. |
|
|
Term
| What are the muscular/enzyme adaptations to aerobic training? |
|
Definition
| Increased oxidative enzymes, increased size and number of mitochondria, increase in capillary:fiber ratio. |
|
|
Term
| How are the muscular/enzymatic adaptations that occur in aerobic training beneficial? |
|
Definition
| They increase the transit time of RBC, so they move more slowly and facilitate more maximal gas exchange. |
|
|
Term
| Is muscle hypertrophy one of the major effects of aerobic training? |
|
Definition
| Not really. (look at runners, and bikers; they dont have very big quads) muscle bulk isn't necessarily to their benefit. |
|
|
Term
| What is the major pulmonary adaptation to aerobic training? |
|
Definition
| Work of the respiratory muscles is minimized, and gas exchange is optimized. |
|
|
Term
| How is gas exchange optimized in the pulmonary system w/ aerobic training? |
|
Definition
| minute volume increases because of increased tidal vol and respiratory rate. |
|
|
Term
| Does aerobic training have a significant effect on static or dynamic lung function? |
|
Definition
| No. the effects are through optimizing work of respiratory muscles and improving gas exchange through deeper and more rapid breaths. The lung itself doesn't change. |
|
|
Term
| What are the lung's adaptations at submaximal exercise? (4 major) |
|
Definition
| uncreased TV and decreased RR --> increased O2 extraction, decreased minute ventilation per unit of VO2 b/c resp muscles use less O2 (because of decr. RR), increased ventilation muscle endurance, and decreased dyspnea. |
|
|
Term
| We have learned the effects of aerobic training on the metabolic pathways, the muscles, heart and lungs. What other benefits are there to exercise outside of these areas?(5) |
|
Definition
| decreased body mass, increased fat-free mass, increased body heat transfer, increased endurance performance, psychological benefits. |
|
|
