Final Flashcards
Can a personal trainer provide nutritional advice in Canada? Briefly explain your answer.
Yes, a personal trainer can give nutritional advice in Canada they just can’t give it on advice to cure a disease. it is common to think you can’t although it is completely ok.
When it comes to giving nutritional advice, what is outside the scope of practice of a personal trainer?
Discussing any nutritional factors to help cure a disease for instance diabetes or risk of stroke. it is only okay for them to give nutritional advice within the scope of overall physical health
In Chapter 13 I presented numerous reasons why it has been difficult (impossible?) for nutritionists to provide the public with a single coherent message. List any 6 reasons of the reasons I gave. No detail required.
Food is complex/interaction between food and physiology is complex/Exercise affects the food physiology interaction/the way food is grown or reared is vastly different/nutritional info is contradictory/does response relationships are poorly understood
What is the nutritional advice that would have the most support in the nutritional field?
Avoid processed food and eat fruits and vegtables
What is Paleolithic nutrition?
eating foods we ate before the agricultural revolution, reffering to only plants and meats
What are the advantages and disadvantages of the Paleo diet?
Advantage; very low in processed foods, low in sugar, milk and flour disadvantage; lacks some vitamins and minerals that we can get in our diet today since our diets have evolve
Describe two factors that determine the percentage participation of fats versus carbs in energy metabolism during exercise
Intesity of the workout and the time you are working out for
Give an example of an athletic event that would severely deplete muscle glycogen.
30 km run/ do the grouse grind twice
Why are high-carbohydrate diets popular with endurance event athletes?
Because they allow you to store lots of glucose which can be transfered
to energy when performing high intensity exercise over a long period of time. they are the most efficient store of energy
What factors determine the use of glycogen by a specific muscle (and muscles fibres within that muscle), during exercise?
Intensity duration training status and substrate avalibility
Under what conditions might a body consume protein as a fuel for muscular contraction?
when all carbs and glucose stores are delepted in long term high intensity exercise
Describe the advice that you would give to a marathon runner in regards to the following dietary procedures:
Consuming high glycemic foods or beverages 30 minutes before the race.
Ingesting glucose during the race.
dont consume glucose right before the race because it will cause a spike in energy followed by a big fall of and you will basically have a sugar crash. since he is running a marathon and it will take him more then 90 min it is very important for him to glucose feed during his race. this delays or prevents low blood sugar and keeps energy higher
Define rebound hypoglycemia.
low blood sugar that occurs after a meal (ate glucose right before workout)
Define hyperglycemia.
hight blood glucose or excessive blood sugar and too little insulin
When might be a good time to consume high-glycemic foods?
After a very intense workout where exhaustion was occured to increase blood sugar levels. Only when intensity is very high usually only in high level athletes
List (no detail required) the role of carbohydrates in humans.
Energy source (especially in high-intensity exercise)• Protein sparer• Metabolic primer• Fuel for the central nervous system
Describe the four different roles that carbohydrates play in the body during exercise.
provide energy, store energy, build macromolecules, and spare protein and fat for other uses
List (no detail required) the role of fats in humans.
Energy source (at most sub-maximal intensity levels), Energy reserve• Protection and insulation• Vitamin carrier• Hunger depressor
List (no detail required) the role of proteins in humans.
Structural provider (builds muscle and other tissue)• Enzyme provider (all of the nearly 2000 different enzymes in the body are globular proteins)• Energy source (often minimal)• Tissue sparer (adequate dietary protein reduces chances of excessive breakdown of existing muscle and allows for required protein turnover)
Explain how diet can affect athletic performance. Be specific.
good nuttrition provides us with energy and ensures our bodies are working at a high level and allows our body to perform at a higher level then if we were poorly fueled
What differences in macronutrient content (and total energy intake) would you expect to see between strength/power athletes and endurance athletes? (Address the general differences between these types of athletes, not the specific percentages of calories from macronutrients.)
more protein in strength trainer, more carbs in endurance athlete more enegry in endurnce ethlete, same level of fat intake
Compare conduction and convection as methods of heat loss.
Conduction is the heat transfer between two objects touching each other. for example putting ice on your body or taking an ice bath to cool you down. Convection is the transfer of heat between the body and air or water an example of this is working out in a pool on a hot day because that is cooler then going for a run outside
What is relative humidity?
meausre of water vapour in the air regardless of temperature, measured as a percentage
List two physiological mechanisms humans use to cool the body in hot environments and two processes that they use to maintain body temperature in cold environments.
vasodialiation (widening of blood vessels) and sweating to dissipate heat and shivering and increase heat production from metabolism to conserve heat
Explain why there is a much greater risk of heat illness in humid weather than in dry weather.
In humid whether the sweat off your body doesnt evaporate it just rolls off you to the floor, this means that the sweating did not do its job to cool you off and leads to greater risk in heat weakness
Give a physiological explanation of why it is more difficult to perform strenuous exercise in the heat than in normal temperature conditions.
- Exercising in hot environments puts additional stress on the circulatory system, because it has to supply a large blood flow not only to the working muscles but also to the skin in order to dissipate heat. the blood vessels in the skin and in the working muscles dilate, while blood vessels in the gut area (stomach, liver, intestines, and kidneys) constrict. In addition, sweat loss reduces blood volume, potentially adding further stress to the circulatory system.Although cardiac outputs during sub-maximal exercise are similar in hot and cool environments, there are differences. For a given workload, the heart rate will be higher and the stroke volume will be lower in a hot environment.Stroke volume decreases as plasma volume decreases, due to dehydration (water loss).
Describe physiological adaptations to exercise in the heat that occur with repeated exposures to exercise and thermal stress.
Lower stroke rate and heart rate. overall higher ability to produce once your adapt
Describe two methods that can be used to assess environmental heat stress.
wet bulb temperature, heat index table
If you were a football coach in a warm climate, describe the advice that you would give to your players regarding drinking guidelines and clothing in order to decrease the probability of heat-stress disorders.
plan regular water breaks instead of waiting until they are all very thirsty and allow them to wear as little clothing as possible so that they can adiquelty ventilate, allow no pads day or let them take off helmet in breaks
What would you tell an endurance athlete concerning the intake of fluids (including sugar) before and during competition?
What would you tell an endurance athlete concerning the intake of fluids (including sugar) before and during competition?
Is it necessary to ingest electrolyte replacement drinks during exercise in the heat?
No, any cool beverage will do ideally water
Do you agree or disagree with the following statement: “If you are participating in a vigorous sport in hot weather, you should change your uniform when it becomes wet from sweat.” Explain.
disagree, although it does make some athletes feel better and more fresh, this advantage needs to be weighed against the cost of ventalataion. changing to a dry uniform makes ventilation harder and makes it harder for your body to cool down from sweating
Define dipsomania.
drinking too much water and causing the brain and body to swell leading to confulsion and heart failure
Define hyponatraemia.
diluting your blood sodium to fataly low levels “an abnormally low level of sodium in the blood, associated with dehydration (salt loss due to sweating).” Only recently has it been shown that hyponatremia is also caused by excessive fluid (water) intake diluting sodium todangerously low levels. However, do not forget that dehydration (drinking too little) can also cause hyponatremia
Is it possible to drink too much during an athletic event? Explain the physiological reasons for your answer.
Yes because of hyponatraemia and dipsomania
Briefly explain the fight-or-flight response.
The fact that you are stresses releases hormones that create cortosol and adrenaline. This gives you the energry and strength to either fight for flight from whatever is stressing you out. Adernaline and cortosol makes you faster and stronger then your would normally be and thats how you hear about people lifting cars when stressed
What is the similarity between physical stress and psychological stress?
The need for action, when stress occurs the phycological response is to produce the stress hromones in order to prepare yourself to either fight or flight but when you are stuck in a traffic jam this cant happen and that is where issues related to stress occur. Phscologically you produce the hormones and phycially you must act
Explain why stress is essential to your health.
Stress helps you meet your daily challenges and motivates you to reach your goals, ultimately making you a smarter, happier and healthier person.
Distinguish between anabolic and catabolic hormones.
Anabolic hormones are esentially natrual steroids to help your body perform, they stimulate protein synthesis and help muscle growth and insulin production. Catobolic on the other hand stimulate the breakdown of molecules and the production of energy.
Pick one catabolic hormone and briefly explain its role.
Glucagon- works with other hormones and bodily functions to control levels of glucose in the blood
What is the hypothalamic-pituitary-adrenal axis (HPA axis)?
The hypothalamic-pituitary-adrenal axis is a complex system of neuroendocrine pathways and feedback loops that function to maintain physiological homeostasis. Specifically, the hypothalamic-pituitary axis directly affects the functions of the thyroid gland, the adrenal gland, and the gonads, as well as influencing growth, milk production, and water balance
What is the problem with having chronically elevated levels of cortisol?
leads to persistent high blood sugar which can lead to type 2 diabetes
Define overreaching. Is it a bad thing?
They are doing too much and as a result are not seeing the full benifits from their exercise. they are attempting to do too much at once and it is hurting their overall progress
Complete this phrase: Performance = Fitness – “______”
Fatigue
What are some causes of chronic inflammation?
short term or endurance exercise/ too many omega 6 fatty acids/excess cortisol from stress and environmental stressors
Is insulin an anabolic hormone?
Insulin is considered to be an anabolic hormone in that it promotes the synthesis of protein and glycogen and it inhibits the degradation of these compounds in muscle tissue. Glucose normally provides energy sources for tissues of the body, its uptake by muscle requires a secretion of insulin. however it can be considered to be both anabolic and catabolic
Pick one anabolic hormone and briefly explain its role.
Testosterone is a sex hormone that plays important roles in the body. In men, it’s thought to regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.
Give a specific hormonal benefit of getting adequate levels of deep sleep.
Lack of sleep correlates with lower testosterone levels. This can affect sex drive, bone mass and strength
Briefly explain how lack of sleep is correlated with obesity.
when you do not get enough sleep your body decreases leptin and increases grelin production. Leptin is a hormone derived from fat cells that tells your brain when your energy thermostat is set right, keeping your metabolism normal. High leptin levels tend to decrease appetite . In people who are obese, a decreased sensitivity to leptin occurs, resulting in an inability to detect satiety despite adequate energy stores. Ghrelin is secreted when the stomach is empty. the receptor for ghrelin is found on the same cells in the brain as the receptor for leptin, though ghrelin has the opposite effect of leptin. An analysis of a nationally representative sample of nearly 10,000 adults found that those between the ages of 32 and 49 who slept less than 7 hr a night were significantly more likely to be obese
A friend is going to a fitness facility to have her percentage body fat estimated. What information do you think it would be useful to pass onto her?
That if you have a healthy cardio vascular system, a good blood lipid profile, normal insulin response, strong muscles ect. , its not that big of a deal. people have an unrealistic view of how much body fat is acceptable from a health perspective, and as mentioned, fewer still concern themselves with their muscle mass and bone density. Many females might not be happy to learn they have 25% body fat, but this is on the low end of average (25–28%) for a female in her early twenties
Define the terms “obesity” and “fat free weight.”
obesity is defined as abnormal or excessive fat accumulation that presents a risk to health. A body mass index (BMI) over 25 is considered overweight, and over 30 is obese. Fat-free body weight refers to all of your body components except fat. It includes your body’s water, bone, organs and muscle mass.
What is the difference between essential fat and storage fat? Explain sex differences in these two factors.
Essential fat is essential for life, as it includes fat around the nerves, in the brain, and around other essential organs. In females, it also includes fat essential for reproductive capacity. Non-essential fat is fat that acts as an energy store. Men average 3% essential fat and 12% non essential fat and women average 12% essential and 15% non essential. Women require more fat for reproduction and therefore naturally have a higher body fat %
Describe the problems with using height-for-weight tables as a technique to determine “ideal” body composition.
They do not tell you anything about body COMP. For instance someone who is an Olympic power lifter and have. Very high muscle mass would likely be considered overweight or obese by height for weight tables even though he is in very good shape. Height for weight tables only work for certain people and even then it is not accurate because it does not factor body comp
Explain the difficulty in using percent body fat as a measure of desirable body composition.
3 problems; people have an unrealistic view of how much body fat is acceptable/ as long as other systems are healthy, a slightly higher body fat % may not be that big of a deal/ when people reduce calorie consumption but do not exercise their body fat % is likely to stay the same or even go up because they are also loosing muscle tissue
What is the BMI of an individual who is 1.8 metres tall and weighs 85 kg?
26.2- overweight
“The BMI is not a measure of body composition.” Explain this statement.
All BMI is is a height to weight ratio. It does nothing to tell you whether you have lots or little muscle or any other factors about your body. Therefore, just like other height to weight to determine whether your body comp is good is invalid. Sometimes peoples weight is attributed to very healthy reasons like lots of weight lifting
What information do skinfold measurements give you?
The thickness of a double layer of skin and subcutaneous fat
Why can waist girth and/or waist-to-hip ratio help predict potential health problems?
The type of fat storage associated with chronic disease is non-essential visceral adipose tissue, fat deposited deep in the abdomen. This type of fat deposit is associated with type 2 diabetes, coronary heart disease, and hypertension. It is more common in males and post-menopausal females, compared with females of child-bearing age. For this reason, health experts argue that waist-to-hip ratio and waist girth are good indicators of health risk
What pattern of fat distribution is a health risk and what fat distribution is not associated with health risks? Which individuals are more likely to have either of these two types of distributions?
Individuals with an upper body fat pattern, reflecting an excess of intra-abdominal or visceral fat, have significantly greater risk for diabetes, hypertension, hypertriglyceridemia, ischemic heart disease, some cancers, and death from all causes. People who do not work out or fail to eat healthy and consume a high sugar and simple carb diet
DEXA measurements can be quite accurate. Would you advise fiends to have a DEXA assessment? Explain your answer.
Yes, but only if they could afford to do it regularly (150$/time). If they could no afford or didn’t have the time to do it regularly then I would not advise it even though it is the gold standard for body comp testing
Is fitness more important the amount of adipose tissue you have? Discuss your answer.
Yes, “health at all sizes” everyone has different natural levels of adipose tissue and it is much more important that we keep ourselves in shape, I.E cardiovascular health or bone mass rather than simply worry about the number on the scale. We should be worries about maintaining our overall health rather than simply trying to change the amount of fat we have
What is the Health at Every Size (HAES) movement? What is the focus of this approach to the obesity problem?
The health at every size focuses on people working on their health as opposed to simply worrying about losing weight. The idea is that If they adopt healthy practices and do things to improve their overall health and not just force quick weight loss then they will become a more healthy overall person and will likely loose some weight in the process
Describe how measurements like the BMI in association with the Cooper test and strength testing could be used to assess body composition.
BMI combined with a strength test could be useful as now clients would have more of a full picture as to where the weight is coming from in their height to weight ratio. For example a person is way above average strength in the strength test but the person has an obese result to the BMI test then we know that likely lots of that weight is from muscle and the person is in fact not obese, they just have more weight than usual in their muscle mass
“Body composition is not a component of fitness.” Describe the arguments in favour of this statement and arguments against this statement.
Against: people say that certain parts of body comp are not controllable by you and part of it plays a genetic role. People also say that your body comp does not determine or have that large of a role in your fitness abilities as long as it is within reason. For: it is a key determinant of health and it is something people must pay lots of attention too as even though changes aren’t always an indicator of health it certainly can be and is something to keep in mind. It is also essential to performance as it would be very hard to have a 250 pound marathon runner
Discuss the problems with yo-yo dieting and frequent weight cycling.
Weight cycling yo-yo weight loss and gain, is one of the main factors of obesity. It also causes more physcological stress as people feel stressed about getting in shape and often gin it back right away because they did something unsustainable in order to loose the weight
Briefly discuss the evidence that fitness is more important then weight in terms of positive health outcomes.
sedentary, obese men and women who begin to exercise and improve their fitness can lower their risk of premature death by as much as 30 percent or more, even if their weight does not budge. People can improve their health without loosing the weight simply by beggining to adopt healthy measures. Finally muscle is more dense than fat which means even if you lose dont lose weight you may loose body fat and begin to look smaller or like you lost weight
Discuss some of the factors causing so many in our society to be overweight or obese.
Factors such as poor diet, inactive lifestyle, weight cycling (yo-yo weight loss and gain), and psychological stress may be the main risk factors rather than obesity
What is the main reason most people start exercising? What is the problem with this outcome measure?
To get in shape or to loose weight. The problem with this is that this is not a smart goal. Furthermore people attempt to perform unsustainable activities in order to do so. This puts you at a greater risk of yo-yo weight loss and gain which is one of the leading causes of obesity
Discuss the evidence that combining resistance training, aerobic conditioning, and even HIIT along with diet is the best policy to produce positive body composition changes.
Working out both strength and aerobic activity is incredibly important as well as eating right. This combination is ideal because running makes you lose fat and then strength or resistance training, which could also be HITT allows you to add on muscle mass. This allows you to change fat for muscle and improve body comp
How do endurance training and resistance training help with weight loss? How do they affect body composition?
Any form of exercise, especially when combined with a lower calorie diet, will lead to weight loss initially, but endurance exercise will likely slow your resting metabolic rate while resistance training will boost it as you gain lean body mass.
How can you trim down and yet not lose weight?
Muscle is more dense than fat therefore you could loose fat and replace that weight with muscle but still look slimmer
Explain the energy balance equation.
Change in Energy Stores = Energy Intake − Energy Expenditure this equation must be correct in the simplest sense due to the laws of physics.However, despite its apparent simplicity, the interplay between variables in this equation is complex. Most weight-loss programs have simply (and perhaps wrongly) treated energy intake and energy expenditure as two independent variables. Therefore, the message conveyed is that people who want to lose weight need to focus on decreasing caloric intake, increasing energy expenditure, or a combination of the two.
Research shows that severe diet restriction does not improve weight loss. Discuss why this might be the case.
Severely restricting your calories can decrease your metabolism and cause you to lose muscle mass. This makes it more difficult to maintain your weight loss in the long term.
What is the problem with the traditional view of the energy balance equation—namely that it is simply an issue of quantities?
The equation would suggest that low fact diets are the bets since fats constrain the most highly dense amount of calories although the data has proven that low fat diets work for very few people
What happens if you regularly eat too many high-glycemic foods? Be sure to discuss the hormonal response to such foods.
It stands to reason that a diet full of high glycemic index foods would (among other things) up your risk for Type 2 diabetes or insulin resistance. “It can definitely contribute to weight gain, and then the complications that go along with that, such as stress on the cardiovascular system. Foods found to have a high glycemic value break down quickly; causing blood glucose levels to rise sharply, prompting the pancreas to produce more of the hormone insulin which causes a subsequent fall in blood glucose levels. These processes lower blood concentrations of glucose and fatty acids, the body’s two primary fuels, resulting in increased hunger, and possibly triggering overeating, weight gain, and obesity.
Why does the text suggest that the quality of exercise is very important and not simply how many calories you burn during a workout?
The efficiency of your workout depends on how you keep intensifying your workout so that your body doesn’t adapt to it. This maintains overload and keeps your workouts effective
Describe the probable effects of a high-force, low-repetition weight-training program on the body composition of a 20-year-old male. What would likely happen to his body-fat percentage if he gains 3 kg?
Good for hypertrophy, you will gain lots of muscle mass this way. If he gained 3 KG is was likely mostly muscle and his body fat % likely went well
Describe the probable effects of a running program on the body composition of a 30-year-old female. What would likely have happened to her body-fat percentage if she loses 3 kg?
Although her body fat % could have gone down, he likely also losses lots of muscle mass. The 3 KG is likely a mix of muscle and fat however if she is only running it is likely primarily muscle mass lost
Design an exercise program for a middle-aged female who is concerned about losing bone density as she ages. Justify your answer.
Lots of walking/ gardening or any other low intensity aerobic exercise as this will be manageable for her as she ages and will improve her bone density. This should be done at least 3-4 times per week
Describe the advice that you would give to a 26-year-old female who wants to lose 10 lbs. of excess fat.
Going into a calorie deficit would likely be helpful. On top of this I would ask her about her diet and change it if it was composed to too many high glycemic foods. Finally I would tell her to mix in resistance and aerobic training as well as maybe some HIIT. This will allow her to loose weight without loosing all muscle mass
In order to lose 15 pounds of excess fat, a sedentary 30-year-old female decides to decrease her caloric intake to 600 kcal per day. Using only this method, she plans to lose 15.5 lbs. in 5.5 weeks. Is this a weight-loss method that you would recommend? Give reasons to justify your answer. Note: this diet would be classified s having a severe calorie restriction.
No I would not recommend this, not only will this be very unhealthy but it likely wont work. Her severe calorie restriction combined with her lack of exercise will cause her metabolism to slow down a lot and she will not loose very much weight since her metabolism will become very slow. This will also make it easier for her to gain more weight in the future. Finally, 5.5 weeks is not a reasonable amount of time for her to loose 15.5 pounds
A 49-year-old accountant says to you: “When I was young, it seemed that I could eat as much as I wanted without gaining weight. Why does everything that I eat now seem to turn to fat?” Describe the answer that you would give to this person.
When you were a kid you were more active which means you were burning more calories without realizing it. Furthermore your metabolic rate has probably slowed down now since you are a bit older. Finally, you work a sedentary job as an accountant so I would advise you find time in your day to do a little bit of exercise
Does “slow and steady” burn more fat?
No. Lower intensity exercise is actually that a greater percentage of fat is burned, however 0.01% of bill gates net worth is still more than most peoples net worth so we gotta be careful about when we use percentages
A friend wants you to go to a “fat-burner” exercise class with her. This class has a fairly low-intensity level and you find that you could work at a higher intensity. When you tell your friend this she says that you will not lose as much fat if you work at the higher intensity and that this class is a better option for weight management. Explain what your response to her would be.
I would say that this is false, if we had the time to do this class all day than she would be right however for the hour you are much better off doing as high intensity training as is safe for you as that will maximize that hour. Lower intensity training only burns a greater % of fat however it does not necessarily mean that you burn more fat
Would an exercise program that included high-intensity interval training be a good choice for weight loss?
Yes, it is a great way to burn calories although you would need to mix it with some other aerobic activities otherwise you would likely maintain the same weight or even gain weight due to an increase in muscle mass
Does spot reduction work? Explain.
Spot reduction does not work. You cannot workout one part of your body and only loose weight there. Your body will loose weight systematically all over your body and you cannot concentrate it to one area
A friend tells you, “It takes a ridiculous amount of physical activity to lose a pound of fat, so only diet is important in weight loss.” How would you respond to this statement?
It does, and diet does play a role but it is not the only thing. If you do not work out your metabolic rate will fall significantly and will make it very hard for you to gain weight. Working out to improve metabolism is crucial
What are the principles of physiological conditioning?
Specificity, overload, reversibility, individual differences
What is a metabolic profile?
Sport-specific conditioning and strength and power routines should aim to train the same energy systems used in the sport. Sports and activities are classified by their dominant energy system in order to create a metabolic profile
Why is it difficult to determine the predominant energy system in sports like soccer and tennis?
Because activity varies throughout the match sometimes you are sprinting and sometimes you are walking
Give an example why, for any given sport, an energy assessment analysis is essential if you were training an athlete.
Because you need to know what system they need to train. For example you wouldn’t have a marathon runner doing Olympic lifts
What are the three factors one must consider to determine the predominant energy system?
The intensity of exercise/ the duration of exercise and the fitness level of the athlete
Define GPP.
The general preparation phase of an annual training plan serves as the foundation for the specific preparation phase.
Define SPP.
The Specific Preparation Phase During the next phase of an annual plan, there are periods of high-intensity training specifically designed to translate the previously established fitness gains into specific performance characteristics. A greater focus on sport- oroccupation specific training is included in this phase to build on the training base established from the general preparation phase. The length of this phase is determined by the time it takes for athletes to reach their peak potential and be prepared for competition.
What is the goal of a periodized program?
The application of the training stimulus must be progressive, but it must not progress too quickly. Research shows it is better if the progression to higher workloads is discontinuous. Periodization (Bompa 1960s) works by progressively overloading the body in a sequential yet non-linear manner (). Traditional periodization (TP) is characterized by the concurrent development of technical, cardiovascular, and strength-related abilities. The initial general preparation phase uses high-volume and low-intensity training, later progressing toward low-volume and high-intensity training in the specific preparation phase. TP has undulating characteristics, meaning the training loads can fluctuate and change.
What theory governs periodization? (Hint: Chapters 2 and 15 mentioned it as well)
Intensity/ volume/ overcompensation
Explain the pyramid of physical development. Why is speed and power at the top?
Levels required to perform well in sports or activities. Speed and power is at the top because you need all levels below it in order to achieve good speed and power
Why can’t 200 burpees build your ‘work capacity’ - explain.
Because you are just doing one thing over and over again
Discuss whether a novice at resistance training requires a periodization program?
No, a novice could focus on building a good physcial base of skills before moving into more advanced and intense periodization programs
Define tapering. How long should a taper be?
Tapering is a reduction in training volume and intensity before a key competition or competitive season. 14 days
What are residual training effects?
Residual Training Effect is the retention of changes in the body state and motor abilities after the cessation of training beyond a certain time period. After training cessation, the training effect of various fitness components decreases gradually at varying rates.
If you were a running coach is it totally essential that you know your athlete’s VO2 max? Explain your answer.
No because you could simply see how hard they are working
Explain why fitness assessments are an essential tool for the strength and conditioning coach.
It allows you to track progress and see what you need to work on
How does periodization apply to the tactical athlete?
Tactical periodization follows the reasoning that performance on-court is a result of tactics and so training should mimic and model around the game demands and intensity. In doing so, teams and athletes can be objectively primed for games and competition.
Draw a human power output curve. The y-axis would be power and the x-axis would be duration (time).
Figure 18.1
Briefly explain the concept of “Physiologically Based Training Intensity Zones.”
Figure 18.2
What is LT2?
The lactate threshold where you cross into intense training
What is the 80:20 polarized training model?
only 20% of training is in theheavy and severe zones and 80% is in the moderate zone. the principle of individuality suggests this is not an absolutely fixed ideal for all athletes,and fitness professionals should be willing to explore what the ideal split is fortheir athletes.
Explain the slow component in relation to VO2 utilization during a steady power output run.
The VO2 slow component is a slowly developing increase in vo2 during exercise performed at a constant work rate above LT1. the vo2 slow component represents a progressive loss of contractile efficiency in the skeletal muscles, and is associated with the fatigue process.
Give an example of a goal-pace run.
3 km warm up, 3 km at goal pace, 2 km cool down
Describe two possible training blocks in a runner’s periodization. What types of training would be in these blocks?
(endurance block, strength block, speed blocked, recovery block, taper block) 1) recovery block: occasionally, short blocks with only cross training and/or recovery runs may be inserted between the major training blocks. These would only be 4-7 days. 2) Taper block: when volume is gradually reduced before an event.
List some training sessions (methods) that you would use to prepare an athlete for a 5-km running race.
-Short moderate intensity runs from 5-10km
-hill runs to build up leg strength,
-goal paced runs, ex 2k normal pace 2k fast pace 1k cool down
-short, high intensity interval runs
Distinguish between CrossFit and cross-training.
•Cross-training Is used mainly by endurance athletes and include periodized training consisting of non-weight bearing training in the moderate zone (ex. blocks of swimming or biking to reduce number of foot strikes). Involves mores muscle groups and challenges deferent neuromotor patterns. the metabolic pathway it uses is mainly the oxidative system (aerobic).
•Crossfit focuses more on strength, aerobic endurance, muscular endurance and power. Consists of weightlifting and Olympic lifting.
What is aerobic interval training?
interval training where all excersises are aerobic. Typically above LT2 but below 100% of their VO2 max.
List three benefits of HIIT.
-improved agility, especially when change in direction is required
-improved nervous system coordination of faster movements
-Improve psychological ability to do your high power outputs
-Development of precise control over physical stress
List three disadvantages of HIIT.
- increased discomfort due to high intramuscular acidity
- increase risk of injury
-Increased muscle fatigue
-increased post-excersise muscle soreness.
What are the two most crucial variables of an anaerobic interval?
the work interval and the rest interval
What the typical work to rest ratios when doing a HIIT focussing on the phosphagen System? Briefly explain your answer.
What the typical work to rest ratios when doing a HIIT focussing on the phosphagen system? Briefly explain your answer.
•Work-to-rest ratio: between 1:45 to 1:20.
•You need a long rest to restore the limited stores of ATP-PC in the muscle and replenish the depleted neurotransmitters. The central nervous system can take five minutes to fully recover from short maximal activities.
What the typical work to rest ratios when doing a HIIT focussing on the phosphagen system? Briefly explain your answer.
work intervals of 15-90s require rest of 1:5
What the typical work to rest ratios when doing a HIIT focussing on the oxidative system? Briefly explain your answer.
work ratio with interval of 3min has rest ratio of 2:1 going as high as 1:2
Explain why it is recommended you work at a moderate pace when recovering from an interval repetition that targeted the glycolytic system.
by doing moderate pace when recovering you maintain higher cardiac output and blood flow which helps move lactate from the muscle into the blood and liver where it is converted to glucose (used as energy source instead of fatiguing muscles).
What does the term “Fartlek” mean? Give an example of a Fartlek training session.
it is Swedish for “speed play”. it involves alternating running pace over natural terrain
Pick any sport you have played and write out an interval training program that would target the phosphagen system, while also challenging the specific sport skills.
Soccer:
•Rely on the phosphagen system for activities such as kicking, shooting, jumping, and tackling and on the oxidative system for recovery.
•30m sprints with work/rest ratio of 1:20
Design an interval-training program for a 1500-metre runner. His best 1500-metre race time is 4.0 minutes. Justify your program design.
complete this question while studying
Explain three benefits and two disadvantages of exercising in the water.
benefits
-reduces the amount of stress on joints (increasing range of motion) while still providing cardiorespiratory fitness.
-heat convection is higher making it less hard on the heart
-The resistance of water slows movements and reduces chance of injury through fast or unexpected jerky actions.
-reduces impact forces
-dense water makes it easy to modify intensity through speed to each persons needs
-Moving a limb back-and-forth, you get resistance in both directions, exercising agonist and antagonist muscle groups concentrically (doesn’t happen on dry flat land)
disadvantages
-swimmers have a higher percentage of body fat because there weight is supported by the water.
-increased hydrolastic pressure results in less reabsorption of water (increased urination)
-reduced need of blood flow to the skin and less work to pump blood against gravity can be a disadvantage because it won’t be working ur cardiovascular system as much
Discuss one method for assessing a running VO2 maximum. List one advantage and one disadvantage of the test you have chosen to discuss.
Measure the oxygen content of inspired and expired air while taking the subject to maximum effort. VO2 Max is where oxygen uptake plateaus even though power output is still increasing.
•Advantage: most accurate method
•Disadvantage: such laboratory tests are not practical
What is you critical running velocity?
Since you cannot calculate power output for running, you calculate critical velocity (running velocity/time) = The running speed at which this runner could theoretically run for an infinite time without fatigue from ever-increasing muscle acidity (disregarding fuel, injury, boredom)
Explain how you would determine your critical power for a rowing ergometer.
The total amount of energy that can be obtained from an aerobic source (the phosphagen And glycolytic system) in a single bout of continuous exercise.
Describe the cardiorespiratory effects of an aerobic training program that are evidenced: at rest, during sub-maximal exercise and during maximal exercise.
Pg.350-351
An individual undergoes four months of aerobic training. Describe the cardiorespiratory effects of this training program you would notice at:
At rest (e.g., resting heart rate would be lower).
During sub-maximal exercise.
During maximal exercise.
a- resting HR would be lower
b- You would have a higher L2 threshold which will allow you to have a highwer workload capacity and would allow you to work harder with a lower HR
c- Higher Maximal workload- Higher HR at this maximal thrshold but you could still perform at a higher level
Define performance-minded client? What are their goals?
A performance minded client is a client who is not training for general strength or health but to get to a goal or to be able to perform better in their field or sport. Some examples of goals would be to improve agility for football or speed for soccer
What attributes of sport must be considered before a program can be implemented?
• Common movement patterns and muscular involvement; type of muscle action. • the regions of force production most emphasized in the movements. • Ballistic (explosive, elastic) versus non-ballistic (static, stabilizing, slow)movements. • Common sites of joint and muscle injury
Define a novice client, an intermediate and an advanced client based on years of experience.
Novice- no resistance training or people who havent trained for several years. Intermediate lifters 6 months. Advance lifters have at least one year of RT expirience
Describe and advanced client’s training program with regard to strength and power development.
19.3
List two primary exercises.
Pull up/push up
List one structural exercise.
Squat
What is/are the benefit of following a split routine?
People partake in split workout programs to maximize muscle growth and reduce the number of rest days they need to take. By dedicating an entire day to one muscle group, such as your chest, you can fully fatigue the muscles and target them from a variety of angles, ensuring you develop a muscle to its full extent.
If an athlete has sport practice, a lift session and a sprint session all on the same day, what order should these three workouts go in?
- Lift-sports practice-sprint
What factors determine peak power %1RM (Hint: There are 4)
• Whether the exercise involves single or multiple joints• Whether the body mass is also involved in the movement• Whether or not the movement goes through a large range of motion(deep squat) or a small range of motion (skipping rope)• Whether the movement is ballistic or non-ballistic
Define ballistic exercise and provide an example.
Throwing weights or jumping with weights to increase power- Med ball throws
Calculate the volume load for an athlete who does 5 sets of 3 squats at 100kg and 3 sets of 3 bench presses at 95kg.
2355
When calculating volume load, which exercises are quantified?
Primary exercises- squats deadlifts cleans bench press
If an athlete is using the reps i reserve approach and lifts at an RPE of 8, how many reps in reserve would they have?
2-4
List two exercises that use the lunge pattern.
Lunges and box step ups
List two exercises that use the hinge pattern.
Deadlifts and Kettlebell swings
List two exercises that use the horizontal push pattern.
Push ups and bench presses
A single arm farmers walk is an example of what type of exercise?
Anti lateral flexion (core exercise)
Write 3 brief prescriptions using the repeat effort method, the maximal effort method and the dynamic effort method. Select ONE exercise method, choose the %1RM, the number of sets, the rep range, the rest period and the tempo.
Repeat- 70-80% for 8-12 methods or until failure
Maximal- 5X5 for 85% for younger athlete
Dynamic- 5X5 30-40% FULL SPEED
Perform the detailed plan while studying
What do VBT devices measure?
Velocity of execution
Explain the effect of heavy resistance training on the F-V Curve. Explain the effect of sprint training.
2 M/S but very high force— 8-9 M/S but low force
Discuss the 4 methods of power development in terms of equipment and exercise choices.
Use of full acceleration- High speed ballistic exercises— lots of med ball throws
Use of accommodating resistance- use bands to add resistance to squat- decreases the deceleration fase
Use of complex or contracting resistances- Heavy for low reps paired with some lower intensity exercise like bench throws
Plyometrics- n plyometric loading, the muscles are loaded suddenly and forced to lengthen (eccentric contraction) before they are able to contract and elicit movement (concentric contraction). This sequence is referred to as a stretch-shortening cycle (ssc)
Explain how an athlete can jump higher with an appropriate pre-stretch.
• the return of stored energy from passive elastic structures within the muscle (i.e., cross-bridges and connective tissue, mainly the tendon) ()• Prior activation (time to develop force is reduced)• Initial increased force potentiation (eccentric contraction)• Reflex augmentation (stretch reflex)
Do strength and conditioning coaches have to have played their athlete’s sport. Discuss.
No, as long as they are trained and knowledgeable about the muscle groups and know who to properly exercise their athlete it is ok. Although it can help it is not mandatory
