Exercise Dose and Response

Question 1

What does the overload principle state?

Answer 1

a persons system has to be overloaded in order to cause physiological change; therefore, requires a higher dose in intensity, frequency, and duration

Question 2

What does the specificity principle state?

Answer 2

exercises should be chosen specific to the performance desired

Question 3

What duration of detraining does it take to reverse training or gains?

Answer 3

1-2 weeks

Question 4

Do you increase or decrease speed and workload to increase power?

Answer 4

increase both

Question 5

Disruption of what 4 factors can limit aerobic exercise performance?

Answer 5

• ventilation-aeration
• central blood flow
• active muscle metabolism
• peripheral blood flow

Question 6

increasing a persons VO2 max will increase or decrease their overall aerobic exercise performance?

Answer 6

increase

Question 7

How does aerobic exercise training cause pulmonary adaptations?

Answer 7

decreases the use of respiratory musculature work allowing for oxygen to be used in other areas of the body

Question 8

If dosed properly, aerobic exercise training will result in more or less lactate accumulation and increased or decreased lactate removal in the ventilatory musculature?

Answer 8

less; increased

Question 9

As end diastolic volume increases in the heart, the heart contracts more forcefully which in turn, does what stroke volume and cardiac output?

Answer 9

increases stroke volume and cardiac output

Question 10

Aerobic training has what effect on heart rate?

Answer 10

lowers heart rate by average of 15 beats/min

Question 11

How long does it take to increase stroke volume in a sedentary person?

Answer 11

8 weeks

Question 12

arterial venous differences increase by how much with properly dosed exercise training?

Answer 12

13% increase

Question 13

How does aerobic training effect size and amount of mitochondria inside the cell?

Answer 13

increases both - more mitochondria, bigger mitochondria, and more enzymes

Question 14

Aerobic training increases the production of what enzyme responsible for the first step of the citric acid cycle?

Answer 14

citrate synthase

Question 15

What are the adaptations in fat metabolism to aerobic exercise?

Answer 15

• increased ability to mobilize, deliver, and oxidize fatty acids during submax exercise
• trained muscle uses intramuscular triglycerides more effectively
• conserves glycogen stores
• enhances endurance capacity independent of aerobic capacity

Question 16

How does training effect blood lactate?

Answer 16

prolongs blood lactate accumulation

Question 17

3 main effects of aerobic training?

Answer 17

1) pulmonary adaptations - decreased ventilatory needs and more efficient use of oxygen by respiratory musculature
2) cardiovascular adaptations - lower resting and working HR
3) metabolic adaptations - more efficient energy production

Question 18

Effects of aerobic exercise and resistance training on HDL, TG, and LDL

Answer 18

increase HDL

decrease TG and LDL

Question 19

How many METs of physical activity per week do you have to perform to decrease visceral fat?

Answer 19

10 METs per week

Question 20

Amount of increase in VO2max after 3 months of aerobic exercise training?

Answer 20

15-25%

Question 21

Amount of increase in VO2max after 2 years of aerobic exercise training?

Answer 21

50%

Question 22

Detraining effects on cardiovascular system after 2-4 weeks?

• blood volume
• HR
• SV
• VO2max

Answer 22

• Decreased blood volume by 5-10%
• Increased working HR by 5-10%
• Decreased SV by 6-12 %
• Decreased VO2max by 4-10%

Question 23

How much do muscle glycogen levels decrease from detraining?

Answer 23

decrease 20-30%

Question 24

Aerobic training increases or decreases levels of anaerobic substrates? (PCr, ATP, glycogen)

Answer 24

increases

Question 25

Three methods of aerobic training to improve VO2max and aerobic performance and capacity?

Answer 25

1) Interval training (85-100% HR max)
2) Long, slow distance (increases volume of training)
3) High-intensity, continuous exercise (80-90% HR max for 25-50 min)