Ex phys final Flashcards
What are the goals of Strength Training?
The goals of strength training are to increase strength, specifically by increasing power and force
What are the factors that determine strength?
Neural, metabolic, and musculoskeletal
Describe the metabolic, neural, and musculoskeletal adaptations that occur with strength training
Metabolic: increase availability of fuel, increased capacity to use fuel and increased tolerance of lactic acid. Neural: increased number of motor units recruited, increased coordination of motor units, decreased activation of antagonists, decreased neural inhibition, increased psychological arousal, and increased pain tolerance. Skeletal: hypertrophy, increased strength of tendons and ligaments, increased bone density.
Describe the differences that exist with strength training between sex and age
Females can absolutely experience the same relative increases in strength that men can. Older individuals it may actually be more important to engage in weight training to maintain activities of daily living as well as offset sarcopenia, the age associated loss of muscle.
What types of strength training are there?
Lots of varieties. Progressive resistance training (most common), plyometric training, isometric training, and isokinetic training
Be able to identify various cardiovascular adaptations to training.
Ventilation-Aeration - minute ventilation, ventilation:perfusion ratio, Oxygen diffusion capacity, Hb-o2 affinity, arterial oxygen saturation
Central Blood Flow - cardiac output, arterial blood pressue, oxygen transport capcity
Active muscle metabolism - enzymes and oxidative potential, eergy stores and subtrate availability, myoglobin concentration, mitochondria size and number, active muscle mass muscle fiber types
Peripheral blood flow - flow to inactive regions, arterial vascualr reactivity, muscle blood flow, muscle capiallary density, o2 diffusion, muscle vascular conductance, o2 extraction, hb-o2 affinity, venous compliance and reacitivty
`What is training specificity?
Specificity of training means: this principle refers to adaptations in metabolic and physiologic functioning that depend on the type of overload imposed
What effect does detraining, and maintenance of training have on cardiovascular fitness?
Detraining causes a reversal of training adaptations very quickly particularly for CV training… Adaptations can be lot in only two weeks despite taking 6-8 weeks to attain them. Maintenance of training will help to preserve the CV benefits, particularly if the overload principle is employed
Explain the concepts of overload specificity, and reversibility where it applies to training.
Overload: Overload principle states that regular application of a stimulus greater than one’ tolerance will enhance physiological function (FITT… Go over this too!!!). Specificity: This principle refers to adaptations in metabolic and physiologic functioning that depend on the type of overload imposed. Individual differences” this principle states that there are many factors that can contribute to the variation in response to training for every individual. Reversibility: this principle is defined as the loss of physiologic and performance adaptations due to detraining
Explain the effect of sex and age on cardiovascular training.
Sex can be affected due to body size which can related to blood volume and hence oxygen transport, but neither sex is limited to attain CV adaptations when training. Aging may reduce maximal oxygen uptake and limit exercise tolerance: again however, this does not limit an aging induvial from obtaining benefits of training! Training at any age can confer health benefits!!
Explain the concept of VO2 max, include what it measure, how you determine if a subject has reached it, and explain how this information can be used. Criteria as well
VO2 max is simply defined as the maxima oxygen uptake. However, it is one’s ability to take in oxygen to aerobically resynthesize ATP. Criteria are: plateau, +- 10 bpm of age predicted max heart rate, rer greater than or equal to 1.15, rpe greater than or equal to 18, blood lactate 8-10mmol or higher.
What are some of the factors that can affect VO2 max?
age, body comp/body size, sex, training status, mode of exercise, and genetics
Explain some of the factors responsible for the improvement in vo2 max through exercise
ANSWER: TABLE
Variable Untrained Trained
VO2 max 30-40 ml.kg.min 65-80 ml.kg.min
# of mitochondria 0.59 1.20
Aerobic enzyme (SDH) 5-10 mM 15-20 mM
max a-v O2 difference 14.5 vols % 16 vols %
myoglobin 41.0 mg 43.3 mg
% slow twitch fibers 50 60
How does the concept of specificity apply when talking about VO2 max? Here include mode of exercise, subject fitness status, and different types of equipment one might use to measure vo2 max
VO2 specificity means that you should test the subject on the same mode (TM or Bike or step) and that test should also be specific to the type of event that person is planning to participate in. Initial fitness level is critical as this will dictate important factors in vo2 determination e.g. lactate and ventilatory threshold
What are some of the factors that account for the differences in vo2 max between woman and men. Say best way to measure vo2 max
Sex differences can be accounted by things like body size, blood volume, heart size, hemoglobin concentrations and body composition. To correct for the best way to compare female and male is to express vo2 max as ml/kgFFM/min and match the sexes for things like type of training, training volume, and years
