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KINE 3P02: Fitness Assessment & Exercise Prescription > Final Exam > Flashcards

Final Exam Flashcards

1
Q

eustress leads to

A

a positive change

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2
Q

distress leads to

A

a negative change

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3
Q

Stress Adaptation Syndrome describes how….

A

describes how stressors alter function and/or performance
▪ consists of alarm, resistance and/or exhaustion phases

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4
Q

Fitness improves the resistance phase also known as the ___________ phase

A

recovery

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5
Q

Response to exercise depends on ___________, ____________

A

genetics, nutrition

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6
Q

How long until habituation to training load occurs?

A

occurs in 2-3 weeks

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7
Q

Training must be ___________ for further adaptations

A

progressed

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8
Q

Overexercise may cause ______________ ________

A

overtraining syndromes

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9
Q

Training load is a product of what 4 aspects? Hint: FITT

A

Frequency, intensity, time and type (FITT)

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10
Q

Underload

A

distress causing no adaptation

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11
Q

Overload

A

eustress causing adaptation

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12
Q

Over-exercise

A

distress inducing maladaptation

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13
Q

What is the Dose-Response Curve

A

Exercise is medicine concept.
quantifies relationship between training load and training effect
▪ has Threshold, Linear and Asymptote (saturation) phases
* corresponds to Underload, Overload and Over-Exercise

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14
Q

A ______ is seen in sensitivity to training as you approach your genetic ceiling

A

decrease

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15
Q

Training load must be continually _________

A

progressed

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16
Q

Training load is continually progressed to avoid ___________

A

habituation

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17
Q

What is reversibility of training?

A

▪ removal of overload reverses training effect (detraining)
▪ the fitter you are the faster you lose fitness
▪ but high fitness does mean it takes longer to detrain

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18
Q

What is maintenance of training?

A

▪ easier to maintain fitness than to attain or retrain fitness
▪ ~ half the training volume if intensity is same
▪ there is no such thing as fitness memory
▪ fitness ↓ with inactivity; recovery rate = attainment rate

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19
Q

Inactivity versus aging effects on fitness

A

▪ bed rest studies reveal debilitating effect of inactivity on health
▪ on both cardiovascular fitness & muscle function ↓ (despite fiber type ▲)
▪ extended inactivity worse than ageing ? (3 weeks = 30 yrs?)

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20
Q

Reversibility and retraining on fitness

A

▪ fitness recovery always has same ½ time for recovery (~ 2 weeks)
▪ it will return with same rate as when you started training
▪ but the sooner you restart the sooner you get it back

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21
Q

Does strength or cardiovascular gain reverses slower/recover more rapidly?

A

Strength gains

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22
Q

Explain individual differences when it comes to training

A

▪ not everyone responds same way to training due to genetics
▪ non responders ↔ low responders ↔ high responders

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23
Q

What is genes response to default fitness and training?

A

genes determine 50% of default fitness & training response

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24
Q

What is training specificity?

A

▪ you get what you train for, little more and little less
▪ applies to both environmental and exercise adaptations

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25
Q

How does specificity of training relate to neuromuscular performance?

A

▪ very specific to training stimuli
▪ including exercise type, speed and joint angle
▪ to get 100% training transfer requires that you replicate every aspect of
performance as closely as you can

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26
Q

Is concurrent training good for both strength and power gains?

A

counter productive for muscle strength and power gains

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27
Q

What is cross-training?

A

Cross-training is athletic training in sports other than the athlete’s usual sport. The goal is improving overall performance. It takes advantage of the particular effectiveness of one training method to negate the shortcomings of another.

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28
Q

Cardiorespiratory endurance is a function of several indices…..

A

▪ VO2 Max, lactate threshold, economy of movement
▪ VO2 Max adapts quickly, other indices adapt more slowly

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29
Q

How does trainability differ among CRE?

A

▪ central and peripheral adaptations → VO2 Max
▪ peripheral adaptations → lactate threshold
▪ economy of movement is a neuromuscular “skill”?
* LT most important (recall synergistic effect of training)?

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30
Q

What is optimal training prescription for CRE?

A

▪ a moving target but intensity is most important variable!
▪ training effect proportional to training intensity

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31
Q

Optimal training for general population ______ from athletes!

A

differs

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32
Q

Competitive athletes require _______ training intensity

A

increased

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33
Q

Continuous CRE training provides:

A

volume

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34
Q

Discontinuous (Fartlek, interval) provides:

A

intensity

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35
Q

_______ is the most important training variable!

A

Intensity

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36
Q

Is sprint interval training an effective method of aerobic training?

A

▪ provides performance benefit via peripheral adaptations

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37
Q

What is the main goal of progressive resistance training?

A

▪ main goal is to ↑ strength or size but many health benefits accrued

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38
Q

Training ______ determines optimal prescription

A

status

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39
Q

Specificity! Where you train on the _______ ___________ ________ determines outcome.

A

strength endurance continuum

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40
Q

Training at high % 1 RM =

A

increase in strength best

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41
Q

Training anywhere on the SEC =

A

increase in muscle size equally well

42
Q

What are the ACSM guidelines for inexperienced lifters?

A

▪ 1 set of 15 reps (< 60% 1 RM), 1x week, 8 exercises

43
Q

What are ACSM guidelines of experienced lifters?

A

▪ 2 - 8 sets of 8 reps (80 - 90% 1 RM), 2-3x wk, 8 - 16 exercises

44
Q

Supplementation during PRT has _______ effect on increased strength or size.

A

minimal.

45
Q

What is the daily protein recommendation for normal and strength athletes?

A

recommended: 1.6 - 2.2 gr kg-1 day-1

46
Q

What is strength?

A

time independent force

47
Q

What is power?

A

time dependant force

48
Q

Power =

A

Force X speed (force velocity relation)

49
Q

Muscle power is _________ by strength

A

enhanced

50
Q

To selectively enhance power, you must include:

A

specific neural adaptations needed that can increase rate of force
development independently of increased 1 RM (i.e. extra increase)

51
Q

What is concurrent training?

A

simultaneous strength & endurance training

52
Q

When is concurrent training interference minimized?

A

are strength untrained (neural learning not ↓ like hypertrophy ?)
▪ do strength and endurance training on different days

53
Q

Why is power most affected by endurance training?

A

▪ fast → slow fiber type shift
▪ ↓ in neural activation rate?

54
Q

Synergy will increase performance if you:

A

are an endurance athlete & add strength or plyometric training

55
Q

Annual training plan is structured training by calendar. What are important points about it?

A

▪ necessary for optimal performance
▪ differs by sport and for teams within a sport
❑ has off-season, pre-season and in-season phases
▪ each phase has specific training goals

56
Q

What should be done in the off-season?

A

detrain (game conditioning)
maintain (general fitness, strength)
retrain (game conditioning)

57
Q

What should be done in pre-season?

A

attain specific fitness (game conditioning)

58
Q

What should be done in-season?

A

sustain game conditioning

59
Q

What are some advantages to an annual training plan?

A

▪ avoidance of “crash-training” and overtraining
▪ incorporation of tapering periods to peak

60
Q

What is periodization in training?

A

▪ training is broken into discrete phases
▪ alternate periods of training overload with underload

61
Q

Undulations in performance exist but…

A

▪ but allows athlete to be in best condition
▪ mentally and physically for main competition

62
Q

What are the advantages of periodization?

A

▪ improves adherence to training regimen
▪ allow for constant progression
▪ help in avoiding plateaus
▪ reduce occurrence & severity of injuries
▪ prevent overtraining
▪ allow for peaking

63
Q

Microcycles, macrocycles, mesocycles

A

▪ day to day, month to month and year to year

64
Q

What causes obesity?

A

❑ due to chronic excess in kcal intake relative to kcal expenditure
▪ in genetically susceptible individuals

65
Q

What are the classifications for obesity, severe, and super obesity?

A

BMI ≥ 30, 40 & 50

66
Q

Obesity leads to

A

increased risk of early morbidity and mortality
▪ leads to CAD & metabolic syndrome

67
Q

What is epigenetics?

A

environment alters gene expression

68
Q

Which gene increases susceptibility by affecting appetite and satiety?

A

FTO gene

69
Q

reasons for excess kcal intake multifold but physiology the same due to…

A

obesogenic environment; ↓ energy out; ↑ energy in

70
Q

BMR calculation based on ____ only.

A

mass

71
Q

BMR Will vary with

A

activity and body comp.

72
Q

Total Energy Thermogenesis =

A

BMR + TEF + TAT

73
Q

BMR =

A

basal metabolic rate

74
Q

TEF =

A

thermal effect of food

75
Q

TAT =

A

total activity thermogenesis, NEAT + EAT

76
Q

Adipokynes like leptin play a key role by:

A

regulating activity and/or kcal intake

77
Q

What is the most important factor for acute weight loss?

A

calorie restriction. requires minimum deficit of 500 kcal day-1: why?
▪ exercise needed at some point
* due to adaptive thermogenesis!

78
Q

Anti-obesity strategies: reps versus steps. Explain

A

▪ running more effective than lifting for acute weight loss !
▪ resistance training effective for avoiding creeping obesity?

79
Q

Regular resistance training provides many health benefits including:

A

▪ ↓ sarcopenia, ↑ metabolic health
▪ boosts weight loss in tandem with aerobic exercise

80
Q

Resting metabolic rate of skeletal muscle is ___

A

Low!

81
Q

Nonmovement behaviours lead to

A

greater risk than all other factors combined. all cause mortality

82
Q

Inverse relationship between ________ and coronary artery disease

A

exercise

83
Q

Best modalities for reducing risk for mortality?

A

running > walking, resistance training, rowing & walking

84
Q

What does dose response curve look like on graph?

A

a reverse J

85
Q

Cardiomyopathies are:

A

a group of diseases affecting the heart
▪ difficult to distinguish “athletes heart” due to structural “overlaps”
* extreme endurance exercise
* resistance training + anabolic steroids

86
Q

In healthy individuals, cardiac remodelling by exercise is

A

beneficial

87
Q

Genetics determines:

A

athletic performance
▪ default fitness, training sensitivity and performance ceiling

88
Q

What did the Heritage studies by Bouchard reveal?

A

▪ reveal “familial factor” for training response
▪ with non-responders, low responders and high responders!

89
Q

In identical twins, will VO2 max increase the same if training is same?

A

▪ “identical” VO2 Max increase

90
Q

Are great athletes the product of “super” genes?

A

▪ evidence from life, lab and the farm
▪ erythroproeitin (endurance)
▪ myostatin (strength)

91
Q

Is O blood type related to endurance performance?

A

Yes

92
Q

Testing tenets: What

A

population dependent: assess fitness, performance or health

93
Q

Testing tenets: Why

A

population dependent; performance vs function vs health

94
Q

Testing tenets: Who

A

athletic (sport specific) versus general (functional + clinical)

95
Q

Testing tenets: How

A

▪ specific tests for specific aspects of fitness, performance or health
▪ reliability, specificity, validity & objectivity important considerations

96
Q

Testing tenets: When

A

athletes in context of competitive season while general – anytime

97
Q

Testing/exercise risk is ___ for most young athletes

A

Low. ▪ especially in a neutral environment
▪ risk is population dependent, not test dependent

98
Q

What is SADS?

A

sudden athletic death syndrome (SADS)
▪ cardiac collapse during or after sport; public health concern
▪ tends to be age dependent; < 35 = OCD > 35 = CAD

99
Q

What is most prevalent cause of SADS?

A

occult cardiac disorder
▪ familial cardiac hypertrophy leading to ventricular fibrillation

100
Q

Primary versus secondary prevention

A

▪ genetic or ECG testing identifies susceptible (primary) individuals/families
▪ defibrillation (secondary)

KINE 3P02: Fitness Assessment & Exercise Prescription (2 decks)

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