cardiovascular training considerations and common injuries

Question 1

routine aerobic exercise can generally increase an individuals VO2 max by

Answer 1

10-30%

Question 2

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

Answer 2

50

Question 3

genetic benefits are associated with

Answer 3

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

Question 4

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

Answer 4

1% per year after age 25

Question 5

attaining higher aerobic fitness during youth helps

Answer 5

prevent the premature onset of functional decline

Question 6

sedentary, older adults who engage in aerobic activity experience

Answer 6

improvements similar to younger individuals

Question 7

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

Answer 7

15

Question 8

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

Answer 8

smaller
lower
lower
less
higher

Question 9

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

Answer 9

avoid orthopedic injuries

Question 10

the human body cools itself via four methods

Answer 10

radiation
convection
conduction
evaporation

Question 11

radiation

Answer 11

heat loss into the surrounding air through the skin

Question 12

convection

Answer 12

heat loss via the movement of cooler air across the skin

Question 13

conduction

Answer 13

heat loss via direct contact with something colder than the body

Question 14

evaporation

Answer 14

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

Question 15

primary mechanism for thermoregulation in the adult population

Answer 15

evaporation

Question 16

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

Answer 16

radiation, convection, conduction

Question 17

hot and humid environments limit

Answer 17

evaporation

Question 18

greatest risk for heat-related illness and severe dehydration

Answer 18

hot and humid

Question 19

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

Answer 19

7-12

Question 20

physiological adjustments to training in the heat include

Answer 20

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

Question 21

exposure to extreme cold for prolonged periods of time can cause

Answer 21

hypothermia

Question 22

____ environments are optimal for cardiovascular training

Answer 22

cooler

Question 23

altitude impacts training performance as the

Answer 23

oxygen concentration in the air is lower

Question 24

higher altitude reduce

Answer 24

oxygen availability

Question 25

the body adapts to the relative lack of oxygen by

Answer 25

increasing the concentration of RBC and hemoglobin

Question 26

new exercisers can benefit from a ____ method or ____ training

Answer 26

day on, day off cross

Question 27

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

Answer 27

7-9

Question 28

non weight bearing activities can be integrated to limit

Answer 28

eccentric stress

Question 29

the cessation of aerobic training allows for detraining effects within

Answer 29

14 days

Question 30

mechanisms behind aerobic detraining

Answer 30

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

Question 31

to limit detraining during periods of low training frequency/volume

Answer 31

increase intensity

Question 32

common variables that contribute to overuse injuries include

Answer 32

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

Question 33

chondromalacia associated with

Answer 33

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

Question 34

chondromalacia impacts the

Answer 34

articular hyaline cartilage of the patella

Question 35

chondromalacia improvements can be seen with

Answer 35

knee stability training and strengthening of the vastus medialis

Question 36

most common cause of heel and foot pain

Answer 36

plantar fasciitis

Question 37

plantar fasciitis

Answer 37

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

Question 38

plantar fasciitis can be caused by

Answer 38

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

Question 39

plantar fasciitis remedies

Answer 39

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

Question 40

IT band syndrome common among

Answer 40

runners

Question 41

IT band syndrome

Answer 41

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

Question 42

IT band syndrome presents as

Answer 42

lateral knee pain

Question 43

the IT band can become inflamed via

Answer 43

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

Question 44

IT band syndrome remedies

Answer 44

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

Question 45

low back pain common causes

Answer 45

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

Question 46

things that can be useful for LBP

Answer 46

stretching the back and hips strengthening the abdominals heat therapy

Question 47

condition characterized by pain along the inner edge of the tibia

Answer 47

shin splints

Question 48

shin splints can be caused by

Answer 48

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

Question 49

shin splints treated using

Answer 49

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

Question 50

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

Answer 50

b

Question 51

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

Answer 51

c

Question 52

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

Answer 52

d

Question 53

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

Answer 53

d

Question 54

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

Answer 54

25

Question 55

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

Answer 55

IT band

Question 56

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.

Answer 56

false

Question 57

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.

Answer 57

true

Question 58

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

Answer 58

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

Question 59

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

Answer 59

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