cardiovascular training considerations and common injuries Flashcards
routine aerobic exercise can generally increase an individuals VO2 max by
10-30%
genetics account for ___% of the differences in improvements between individuals
50
genetic benefits are associated with
larger stroke volumes
greater concentration type 1 fibers
greater mitochondria and capillary density
higher myoglobin concentrations
more efficient neural and metabolic pathways
healthy, sedentary adults experience a decline of their VO2 max by
1% per year after age 25
attaining higher aerobic fitness during youth helps
prevent the premature onset of functional decline
sedentary, older adults who engage in aerobic activity experience
improvements similar to younger individuals
physiological sex differences account for the ___% disparity between VO2 max measures in adult men and women
15
females have
___ hearts
___ stroke volume
___ hemoglobin concentration
___ muscle mass relative to size
____ body fat values
smaller
lower
lower
less
higher
obesity: lower impact activities will be required in early stages of the exercise program to
avoid orthopedic injuries
the human body cools itself via four methods
radiation
convection
conduction
evaporation
radiation
heat loss into the surrounding air through the skin
convection
heat loss via the movement of cooler air across the skin
conduction
heat loss via direct contact with something colder than the body
evaporation
heat loss via sweat evaporation (derived from blood plasma) that pulls heat away from the body
primary mechanism for thermoregulation in the adult population
evaporation
hot environments make it difficult for the body to lose heat via
radiation, convection, conduction
hot and humid environments limit
evaporation
greatest risk for heat-related illness and severe dehydration
hot and humid
the body acclimates to the increased stress of training in the heat overtime, generally, it takes _____ exposures for adaptations
7-12
physiological adjustments to training in the heat include
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
exposure to extreme cold for prolonged periods of time can cause
hypothermia
____ environments are optimal for cardiovascular training
cooler
altitude impacts training performance as the
oxygen concentration in the air is lower
higher altitude reduce
oxygen availability
the body adapts to the relative lack of oxygen by
increasing the concentration of RBC and hemoglobin
new exercisers can benefit from a ____ method or ____ training
day on, day off
cross
one full day of rest every ____ days is generally acceptable for trained individuals focusing on improved performance using periodized volumes
7-9
non weight bearing activities can be integrated to limit
eccentric stress
the cessation of aerobic training allows for detraining effects within
14 days
mechanisms behind aerobic detraining
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
to limit detraining during periods of low training frequency/volume
increase intensity
common variables that contribute to overuse injuries include
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
chondromalacia associated with
repeated impact, overuse, poor joint alignment or muscle imbalances q
chondromalacia impacts the
articular hyaline cartilage of the patella
chondromalacia improvements can be seen with
knee stability training and strengthening of the vastus medialis
most common cause of heel and foot pain
plantar fasciitis
plantar fasciitis
plantar fascia that runs from the bottom of the foot is strained/inflamed
plantar fasciitis can be caused by
tight calves
achilles tendinosis
abrupt increase in training volume
improper arch support
prolonged walking or running
obesity
plantar fasciitis remedies
stretching the fascia and calves
myofascial release techniques
massage
orthotics or arch supports
anti inflammatory meds
IT band syndrome common among
runners
IT band syndrome
injury to the ligament that runs along the lateral aspect of the hip and thigh
IT band syndrome presents as
lateral knee pain
the IT band can become inflamed via
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
IT band syndrome remedies
stretching, myofascial release, ice/heat therapy, avoid activity that incited the pain
low back pain common causes
muscular imbalance, poor flexibility, poor movement biomechanics or posture, gait discrepencies, general reconditioning and android obesity
things that can be useful for LBP
stretching the back and hips
strengthening the abdominals
heat therapy
condition characterized by pain along the inner edge of the tibia
shin splints
shin splints can be caused by
sudden increases in training volume
running on uneven surfaces
LE biomechanical abnormalities
improper footwear
general overtraining
shin splints treated using
rest, massage, ice, stretch/strengthen the lower leg
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
b
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
c
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
d
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
d
Healthy, sedentary adults experience a decline of their VO2max by ~1% per year after age _____
25
During _____ syndrome common among runners, lateral knee pain will be experienced due potential tightness and/or weakness in the thighs and hips
IT band
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.
false
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.
true
Provide at least three physiological differences among females that account for their relatively lower VO2max potentials.
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
Identify at least four variables that contribute to overuse injuries from aerobic training.
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
