FINAL EXAM Flashcards

Question

Knowing the approximate range of each exercise intensity for HRR and RPE column in slide 18 could be helpful

Answer 1

Approximate range of HRR for each exercise intensity: very light = < 30 HRR light = 30-39 HRR moderate = 40-59 HRR vigorous = 60-89 HRR near maximal to maximal = >/= 90 HRR

Answer 2

Heart rate reserve (HRR): HRR = HR max – resting HR - e.g., 179 – 54 = 125 HRmax HRmax = [220 - Age]

Answer 3

Gas exchange threshold (GET) Respiratory compensation point (RCP)

Answer 4

Severe: - [La] and VO2 are unstable and project to maximal values (Above RCP) Heavy: - increased but stable [La] and VO2. Development of VO2 (Above GET but below RCP) Moderate: - no increase in [La] and stable VO2 (below GET) *La = lactate

Answer 5

The rate of blood lactate/H+ production vs. clearance and associated cardiopulmonary responses determine the thresholds The three phases of exercise are determined based on the two thresholds (GET and RCP)

Answer 6

Predominant pathways for producing ATP in each phase (domain) Phase 1: Fat oxidation Phase 2: A combination of fat oxidation, aerobic glycolysis and glycogenolysis Phase 3: Anaerobic glycolysis and glycogenolysis

Answer 7

Phase I: very light exercise - 1st lactate threshold, "aerobic threshold" 40-60% of VO2max - Borg scale 6-9 RPE - 45-55% of VO2max or HRR Phase II: light & moderate exercise - light exercise = 1st lactate threshold - moderate exercise = 2nd lactate threshold - Borg scale 10-12 RPE - 55-70% of VO2max or HRR Phase III: heavy exercise - 2nd lactate threshold, "anaerobic threshold" 60-90% of VO2max - Borg scale >14 RPE - >80% of VO2max or HRR

Answer 8

The concept of thresholds is applicable to exercising prescription

Answer 9

Exercise tolerance across the domains Moderate - >2 hours Heavy - 45 min to >2 hours Severe - seconds to ~45 min - hyperbolic relationship

Answer 10

Static stretching (SS) Dynamic stretching (DS) Ballistic (bouncing) stretching (BS) Proprioceptive Neuromuscular Facilitation (PNF)

Answer 11

Short-term flexibility: - Static stretching (SS) - Activation of muscle spindle = increased muscle activation Stretching muscle spindles increases the firing frequency of alpha motor neurones innervating the muscle. This reflexive loop will increase tension (i.e., contraction intensity) in the muscle However, if a muscle is stretching to the point of discomfort, then activation of muscle spindles will decrease to reduce tension in the muscle. This is a protective mechanism to prevent muscle damage. Reduced muscle spindle activation occurred after every single flexibility exercise session can provide an acute increase in flexibility. Some researchers say: that reduced muscle spindle activation can become chronic and this will facilitate long-term improvement in flexibility.

Answer 12

Long-term flexibility: - Activation of GTO = decreased muscle activation The sequence of stretch-contraction-stretch activates a cascade of phenomena that improves flexibility significantly: - 1st Stretch: deactivates muscle spindles, improves viscoelastic deformation, and increases pain tolerance - Contraction: activates GTOs and reduces tension in the muscle - 2nd stretch: further deactivates muscle spindles, improves viscoelastic deformation, and increases pain tolerance

Answer 13

Ballistic (bouncing) stretching (BS) is the least effective flexibility exercise mode: - Bouncing is using momentum in an attempt to exceed the normal ROM which can induce bouncing motions at the end of ROM Proprioceptive Neuromuscular Facilitation (PNF) is one of the most effective methods of improving flexibility: - PNF incorporates an isometric contraction followed by a SS. - Stretch - contract - stretch (SCS)

Answer 14

FITT-VP principle: Frequency Intensity Time Type Volume Progression

Answer 15

20 to 60 min per session — Depends on intensity Minimum single bout duration = 10 min continuous Accumulate 30 min MIPA per day or 20 min VIPA per day Combination of MIPA and VIPA for 3 to 5 days per wk recommended

Answer 16

As frequency increases so does VO2max (graph with an upward slope)

Answer 17

20 to 60 min continuous or intermittent activity per day recommended Cardiorespiratory function improves with MIPA lasting 30-60 min Can add 5-10 min to session duration every other week until goal met

Answer 18

Exercise duration is inversely related to the intensity

Answer 19

Volume = frequency * duration

Answer 20

HIIT is characterized by brief, intermittent bursts of vigorous activity, interspersed by periods of rest or low- intensity exercise

Answer 21

Similar adaptations were found between the two modes of exercise for: — Increased skeletal muscle oxidative capacity — Increased resting glycogen content, — Reduced rate of glycogen utilization and lactate production — Increased capacity for whole-body and skeletal muscle lipid oxidation, — Enhanced peripheral vascular structure and function, — Improved exercise performance as measured by time-to-exhaustion tests — Increased maximal oxygen uptake

Answer 22

Interval training provides an effective means to improve the cardiovascular fitness and health status of highly functional patients with coronary artery disease interval training improves anaerobic tolerance to a greater extent than the traditional exercise training model without increasing the risk to the patient

Answer 23

Increased maximal activity of citrate synthase (CS) measured in skeletal muscles before and after 2 wk of training Increased GLUT4 protein content in skeletal muscles obtained before and after training.