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CPT > cardiovascular training considerations and common injuries > Flashcards

cardiovascular training considerations and common injuries Flashcards

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1
Q

routine aerobic exercise can generally increase an individuals VO2 max by

A

10-30%

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2
Q

genetics account for ___% of the differences in improvements between individuals

A

50

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3
Q

genetic benefits are associated with

A

larger stroke volumes
greater concentration type 1 fibers
greater mitochondria and capillary density
higher myoglobin concentrations
more efficient neural and metabolic pathways

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4
Q

healthy, sedentary adults experience a decline of their VO2 max by

A

1% per year after age 25

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5
Q

attaining higher aerobic fitness during youth helps

A

prevent the premature onset of functional decline

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6
Q

sedentary, older adults who engage in aerobic activity experience

A

improvements similar to younger individuals

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7
Q

physiological sex differences account for the ___% disparity between VO2 max measures in adult men and women

A

15

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8
Q

females have
___ hearts
___ stroke volume
___ hemoglobin concentration
___ muscle mass relative to size
____ body fat values

A

smaller
lower
lower
less
higher

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9
Q

obesity: lower impact activities will be required in early stages of the exercise program to

A

avoid orthopedic injuries

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10
Q

the human body cools itself via four methods

A

radiation
convection
conduction
evaporation

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11
Q

radiation

A

heat loss into the surrounding air through the skin

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12
Q

convection

A

heat loss via the movement of cooler air across the skin

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13
Q

conduction

A

heat loss via direct contact with something colder than the body

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14
Q

evaporation

A

heat loss via sweat evaporation (derived from blood plasma) that pulls heat away from the body

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15
Q

primary mechanism for thermoregulation in the adult population

A

evaporation

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16
Q

hot environments make it difficult for the body to lose heat via

A

radiation, convection, conduction

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17
Q

hot and humid environments limit

A

evaporation

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18
Q

greatest risk for heat-related illness and severe dehydration

A

hot and humid

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19
Q

the body acclimates to the increased stress of training in the heat overtime, generally, it takes _____ exposures for adaptations

A

7-12

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20
Q

physiological adjustments to training in the heat include

A

earlier onset of sweating
increase in sweat production
distribution of sweat expands across a broader surface
increase in plasma volumes
reduction of sodium concentration in sweat
improvements in cutaneous blood flow, distributing more heat to the skin
improved overall thermoregulatory function

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21
Q

exposure to extreme cold for prolonged periods of time can cause

A

hypothermia

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22
Q

____ environments are optimal for cardiovascular training

A

cooler

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23
Q

altitude impacts training performance as the

A

oxygen concentration in the air is lower

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24
Q

higher altitude reduce

A

oxygen availability

25
Q

the body adapts to the relative lack of oxygen by

A

increasing the concentration of RBC and hemoglobin

26
Q

new exercisers can benefit from a ____ method or ____ training

A

day on, day off
cross

27
Q

one full day of rest every ____ days is generally acceptable for trained individuals focusing on improved performance using periodized volumes

A

7-9

28
Q

non weight bearing activities can be integrated to limit

A

eccentric stress

29
Q

the cessation of aerobic training allows for detraining effects within

A

14 days

30
Q

mechanisms behind aerobic detraining

A

reduced stroke volume and left ventricle mass
reduction in blood plasma
changes in metabolic enzymes
decrease in insulin sensitivity
mitochondrial density and oxygen extraction losses occur after 3 weeks

31
Q

to limit detraining during periods of low training frequency/volume

A

increase intensity

32
Q

common variables that contribute to overuse injuries include

A

initiating a program too aggressively
previous injury
poor technique
lack of flexibility
poor joint alignment
muscle imbalances
an abrupt increase in foot impact repetitions during exercise
improper footwear
uneven gait caused by running on an uneven surface
inadequate warm up protocol

33
Q

chondromalacia associated with

A

repeated impact, overuse, poor joint alignment or muscle imbalances q

34
Q

chondromalacia impacts the

A

articular hyaline cartilage of the patella

35
Q

chondromalacia improvements can be seen with

A

knee stability training and strengthening of the vastus medialis

36
Q

most common cause of heel and foot pain

A

plantar fasciitis

37
Q

plantar fasciitis

A

plantar fascia that runs from the bottom of the foot is strained/inflamed

38
Q

plantar fasciitis can be caused by

A

tight calves
achilles tendinosis
abrupt increase in training volume
improper arch support
prolonged walking or running
obesity

39
Q

plantar fasciitis remedies

A

stretching the fascia and calves
myofascial release techniques
massage
orthotics or arch supports
anti inflammatory meds

40
Q

IT band syndrome common among

A

runners

41
Q

IT band syndrome

A

injury to the ligament that runs along the lateral aspect of the hip and thigh

42
Q

IT band syndrome presents as

A

lateral knee pain

43
Q

the IT band can become inflamed via

A

IT band, quadratus lumborum or glute med tightness
uneven gait caused by running on uneven surfaces
high total weekly mileage
quadricep, hamstring, gluteal weakness
inadequate warm up
increasing training distance too quickly

44
Q

IT band syndrome remedies

A

stretching, myofascial release, ice/heat therapy, avoid activity that incited the pain

45
Q

low back pain common causes

A

muscular imbalance, poor flexibility, poor movement biomechanics or posture, gait discrepencies, general reconditioning and android obesity

46
Q

things that can be useful for LBP

A

stretching the back and hips
strengthening the abdominals
heat therapy

47
Q

condition characterized by pain along the inner edge of the tibia

A

shin splints

48
Q

shin splints can be caused by

A

sudden increases in training volume
running on uneven surfaces
LE biomechanical abnormalities
improper footwear
general overtraining

49
Q

shin splints treated using

A

rest, massage, ice, stretch/strengthen the lower leg

50
Q

Routine aerobic exercise can generally increase an individual’s VO2max by:
a. 5-10%
b. 10-30%
c. 25-50%
d. None of the above are possible

A

b

51
Q

Individuals with which of the following characteristics tend to experience the greatest improvements in aerobic fitness in response to cardiovascular training?
a. Greater concentrations of type II muscle fibers
b. Lower capillary density
c. Larger stroke volumes
d. All of the above

A

c

52
Q

Humidity has a critically negative impact on which of the following modes of heat loss during exercise?
a. Radiation
b. Conduction
c. Convection
d. Evaporation

A

d

53
Q

Which of the following is correct concerning plantar fasciitis?
a. Tight calves are a common cause
b. Myofascial release and massage techniques are useful treatments
c. Orthotics or arch support in footwear can help alleviate pain
d. All of the above are correct

A

d

54
Q

Healthy, sedentary adults experience a decline of their VO2max by ~1% per year after age _____

A

25

55
Q

During _____ syndrome common among runners, lateral knee pain will be experienced due potential tightness and/or weakness in the thighs and hips

A

IT band

56
Q

True or False? The body acclimates to the increased stress of training in the heat over time. It generally it takes at least 20-32 exposures for physiological adaptations to occur.

A

false

57
Q

True or False? Detraining effects such as a reduction in blood plasma and stroke volume can occur in as little as two weeks of discontinuing an aerobic training program.

A

true

58
Q

Provide at least three physiological differences among females that account for their relatively lower VO2max potentials.

A

a. smaller hearts , b. lower stroke volume , c. lower hemoglobin concentrations , d. less muscle mass relative to size , e. higher body fat values (on average) compared to men

59
Q

Identify at least four variables that contribute to overuse injuries from aerobic training.

A

a. initiating a training program too aggressively , b. previous injury , c. poor technique. lack of flexibility , d. poor joint alignment , e. muscle imbalances , f. an abrupt increase in foot impact volume , g. improper footwear (arch support) , h. uneven gait caused by running on an uneven surface , i. inadequate warm-up protocol

CPT (36 decks)

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