Exam 3- Lecture 15 Flashcards
What is the “training effect?”
The gradual adaptation of the tissue or system to overload/stress
Is it possible to reach a point where no further physiologic adaptation is possible?
Yes
What is overload/ workload determined by?
- Mode
- Intensity
- Duration
- Frequency
- Rate of Progression
Moderate endurance exercise leads to
- Enhanced mitochondrial capacity
- Little adaptation in glycolytic capacity
Sprint exercise leads to:
- Enhanced glycolytic capacity
(oxidative adaptation is protocol dependent) - Increased capacity for short bursts of high intensity activity
Do VO2max gains achieved through one activity transfer well to others?
No
What can training adaptations be divided into?
- Peripheral (oxidative capacity)
- Central (blood volume, cardia function, hemoglobin concentration)
Explain peripheral adaptations
- highly tasks specific
- only muscles activated in the task will show adaptations to that task
Explain central adaptations
- More readily transfer between activities
- Higher blood volume
- Higher sweat rate
- Ventricular hypertrophy
Cross training potential benefits
- Periods of rest and recovery reduce stress on overworked muscle and connective tissue
- May reduce overuse injury incidence
- Trains accessory tissues to reduce injury reduce injury risk associated with muscle imbalance
- Physiological
Factors that can determine the ability of a healthy individual to respond to training programs?
- Initial fitness
- Genetic factors
- Psychological influences
Exercise prescriptions must account for:
- individual participant’s fitness level
- possibility of adjustment to individual actual response to exercise load
Reversibility principle
Adjustments to exercise training are transient and reversible upon cessation or reduction of training
reduced training for up to how many weeks has no effect of VO2max?
15 weeks
It is inadequate to maintain training effect with fewer than:
2 days/week at <50% VO2max
<10 minutes
If intensity remains the same, can you reduce frequency or duration?
yes
Alternate equation of max heart rate
208- (0.7 x age)
does 220-age over or underestimate max heart rate for older adults?
underestimates
Exercise Guidelines include information on:
Frequency Intensity Timing Type Volume Progression
Frequency
At least 3 days/week
Intensity
Moderate: 20-59% HRR
Vigorous: 60-89% HRR
Time
30-60 min/day for purposeful moderate exericse
20-60 min/day of vigorous exercise
Volume
> 500-1000 MET x min/wk
Each exercise prescription must be tailored to the individual’s:
- Goals
- Needs
- Initial Fitness Status
Talk Test
Exercise > ventilatory threshold
Occurs at 60-70% VO2max in untrained
Generally does not allow complete conversation sentences without an intervening breath
What can set an upper limit for desired moderate exercise intensity?
Talk test
Study Talk Test Chart
Use of Borg Scale as a method to set an initial exercise workload:
- Moderate: 12-13/ fairly light to somewhat hard
- Vigorous: 14-17/ somewhat hard to very hard
Use of RPE to set a training HR
RPE of 12-13
Total work =
frequency x duration x intensity
What parts of total work can you manipulate?
- frequency and duration
ACSM guidelines on progression
increase duration 5-10 mins every 1-2 weeks
then adjust gradually to meet the recommended quality and quantity of exercise
