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intro to exercise prescription > conditioning > Flashcards

conditioning Flashcards

1
Q

what are 4 potential goals for conditioning?

A

aerobic, anaerobic, health, aesthetics

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2
Q

relationship b/w VO2 max levels and lifespan?

A

those with lower VO2 max levels have shorter lifespans; these levels can be trained to increase by 10-30% up until age 25

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3
Q

benefits of conditioning by walking?

A

reduce body fat, BP, and inflammation; improve cholesterol; decreased risk for heart attack, blood clot, and cardiac arrhythmia; reduced risk for early death from CVD, metabolic syndrome, cancers, and T2D

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4
Q

What is the role of genetics in conditioning?

A

genetics = responsible for around half of variations in gains for endurance

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5
Q

What is the traditional method for measuring max heart rate?

A

220 - age

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6
Q

What is the Karvonen (HR Reserve) method for measuring max HR?

A

heart rate reserve = max HR - resting HR

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7
Q

What is the multi-factorial method for measuring max HR?

A

men = 203.9 - (.812age) + (.276HRR) - (.084kg) - (4.5smoking code)

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8
Q

RPE

A

rate of perceived exertion; relatively good measure of intensity regulation when anchored to hardest activity for most accurate measurement

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9
Q

RPE and talk test

A

if you are able to hold a conversation, your RPE is probably at a 7 on a scale from 1 to 10

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10
Q

“cardio” training guideline: de-conditioned individuals

A

aim at getting 50-60% of HRR

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11
Q

“cardio” training guideline: healthy individuals

A

aim at getting 60-80% of HRR

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12
Q

When the goal is performance, what types of conditioning should a person do?

A

should train the way that enhances sport performance

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13
Q

Caloric burn with 20 min. interval training?

A

after the 20 min. training, body works through EPOC, so still bringing and utilizing more oxygen for 12-24 hours

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14
Q

caloric burn w/ 60 min. steady state training?

A

15-20 minutes after the training session, metabolic rate will go back to normal and there is no additional hormonal response like in the 20 min. session

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15
Q

What does EPOC stand for?

A

excess post oxygen consumption

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16
Q

What are some types of aerobic training?

A

long slow distance; pace/tempo; interval; HIIT; Fartlek; lactate tolerance; weight training/power circuit

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17
Q

long slow distance training

A

aka LSD training; training distance is greater than race distance and intensities equivalent to 70% VO2max

18
Q

Adaptations from LSD training including what?

A
  1. enhances the body’s ability to clear lactate
  2. causes an eventual shift of Type II fibers to Type I fibers
19
Q

pace/tempo training

A

intensity at or slightly above competition intensity, corresponding to the lactate threshold

20
Q

steady pace/tempo training

A

20 to 30 minutes of continuous training at lactate threshold

21
Q

intermittent pace/tempo training

A

series of shorter intervals with brief recovery periods

22
Q

What are the objectives for pace/tempo endurance training?

A
  1. develop a sense of race pace and enhance the body’s ability to sustain exercise at that pace
  2. improve running economy + increase lactate threshold
23
Q

interval training

A

exercise at an intensity close to VO2 max fro intervals of 3-5 minutes; work to rest ratio should be 1:1

24
Q

Benefits of interval training?

A

allows athletes to train at intensities close to VO2 max for greater periods of time; increases VO2 max + enhances anaerobic metabolism

25
Q

What should a person know before implementing interval endurance training?

A

it should be used sparingly + only when training athletes w/ firm aerobic endurance training base

26
Q

What happens as we train at intensities closer to VO2 max?

A

our aerobic capacity increases

27
Q

How does interval training lead to enhancing anaerobic metabolism?

A

the increased metabolism is a result of the buffering of lactate

28
Q

high-intensity interval training (HIIT)

A

endurance training program that uses repeated high-intensity bouts interspersed with brief recovery periods; based off velocity rather than endurance; greater than max aerobic speed

29
Q

How is HIIT different than interval training?

A

HIIT is faster than VO2 max, max aerobic speed; based on how fast you can move, not based on how you can move in a given energy system

30
Q

Fartlek Training

A

combines other methods of training that can be used as a way for running, cycling, and swimming

31
Q

Fartlek running program example?

A

easy running (around 70% of VO2 max) combined with hills or short, fast bursts (around 85-90% of VO2 max)

32
Q

What are some of the likely benefits of Fartlek training?

A
  1. enhanced VO2 max
  2. increased lactate threshold
  3. improved running economy + fuel utilization
33
Q

weight training/power circuit

A

type of aerobic training that uses lighter load, higher velocities, moderate to high repetitions; movements are performed with only transitional rest

34
Q

What MUST be included in the weight training system?

A

high velocity or intent so that metabolic adaptation is maximized

35
Q

What is a power training circuit example?

A

utilization of machines, 20-50% of 1RM and move it as fast as possible for 10 reps; use 10-25 exercises; 1-3 circuits

36
Q

lactate threshold training

A

aerobic training system in which you switch back and forth b/w 2-5 minutes of running at lactate threshold, 2-5 minutes of recovery runs at low pace

37
Q

What is the “FatMaxx” training method?

A

it is a more extreme method of LSD in which you start w/ HR max at 180; subtract 5-10 for deconditioned athlete or recent illness; takes HOURS per day

38
Q

Why was FatMaxx a fad?

A

it was a training method that, although it burned a lot of calories and most of the calories burned were from fat, the calories burned (PERIOD) is very low; not a good hormonal profile for fat either

39
Q

Why should you look at HR when monitoring training?

A

b/c if the heart rate is decreased over time (1-2 minutes post session), then the session is not as hard on the body; and it is important to understand the impact of repetitions on the heart

40
Q

The greater the decrease in between repetitions….

A

….the better the HR recovery is b/w sessions, thus indicating improvement in the conditioning level

41
Q

How does monitoring time of training tie in?

A

if you can do more reps in less time, this is proof of improvement; if using HR recovery to determine rest time, shorter time to recovery rate indicates improvement

intro to exercise prescription (3 decks)

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