Final Exam Flashcards
eustress leads to
a positive change
distress leads to
a negative change
Stress Adaptation Syndrome describes how….
describes how stressors alter function and/or performance
▪ consists of alarm, resistance and/or exhaustion phases
Fitness improves the resistance phase also known as the ___________ phase
recovery
Response to exercise depends on ___________, ____________
genetics, nutrition
How long until habituation to training load occurs?
occurs in 2-3 weeks
Training must be ___________ for further adaptations
progressed
Overexercise may cause ______________ ________
overtraining syndromes
Training load is a product of what 4 aspects? Hint: FITT
Frequency, intensity, time and type (FITT)
Underload
distress causing no adaptation
Overload
eustress causing adaptation
Over-exercise
distress inducing maladaptation
What is the Dose-Response Curve
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
A ______ is seen in sensitivity to training as you approach your genetic ceiling
decrease
Training load must be continually _________
progressed
Training load is continually progressed to avoid ___________
habituation
What is reversibility of training?
▪ 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
What is maintenance of training?
▪ 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
Inactivity versus aging effects on fitness
▪ 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?)
Reversibility and retraining on fitness
▪ 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
Does strength or cardiovascular gain reverses slower/recover more rapidly?
Strength gains
Explain individual differences when it comes to training
▪ not everyone responds same way to training due to genetics
▪ non responders ↔ low responders ↔ high responders
What is genes response to default fitness and training?
genes determine 50% of default fitness & training response
What is training specificity?
▪ you get what you train for, little more and little less
▪ applies to both environmental and exercise adaptations
How does specificity of training relate to neuromuscular performance?
▪ 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
Is concurrent training good for both strength and power gains?
counter productive for muscle strength and power gains
What is cross-training?
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.
Cardiorespiratory endurance is a function of several indices…..
▪ VO2 Max, lactate threshold, economy of movement
▪ VO2 Max adapts quickly, other indices adapt more slowly
How does trainability differ among CRE?
▪ 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)?
What is optimal training prescription for CRE?
▪ a moving target but intensity is most important variable!
▪ training effect proportional to training intensity
Optimal training for general population ______ from athletes!
differs
Competitive athletes require _______ training intensity
increased
Continuous CRE training provides:
volume
Discontinuous (Fartlek, interval) provides:
intensity
_______ is the most important training variable!
Intensity
Is sprint interval training an effective method of aerobic training?
▪ provides performance benefit via peripheral adaptations
What is the main goal of progressive resistance training?
▪ main goal is to ↑ strength or size but many health benefits accrued
Training ______ determines optimal prescription
status
Specificity! Where you train on the _______ ___________ ________ determines outcome.
strength endurance continuum
Training at high % 1 RM =
increase in strength best
Training anywhere on the SEC =
increase in muscle size equally well
What are the ACSM guidelines for inexperienced lifters?
▪ 1 set of 15 reps (< 60% 1 RM), 1x week, 8 exercises
What are ACSM guidelines of experienced lifters?
▪ 2 - 8 sets of 8 reps (80 - 90% 1 RM), 2-3x wk, 8 - 16 exercises
Supplementation during PRT has _______ effect on increased strength or size.
minimal.
What is the daily protein recommendation for normal and strength athletes?
recommended: 1.6 - 2.2 gr kg-1 day-1
What is strength?
time independent force
What is power?
time dependant force
Power =
Force X speed (force velocity relation)
Muscle power is _________ by strength
enhanced
To selectively enhance power, you must include:
specific neural adaptations needed that can increase rate of force
development independently of increased 1 RM (i.e. extra increase)
What is concurrent training?
simultaneous strength & endurance training
When is concurrent training interference minimized?
are strength untrained (neural learning not ↓ like hypertrophy ?)
▪ do strength and endurance training on different days
Why is power most affected by endurance training?
▪ fast → slow fiber type shift
▪ ↓ in neural activation rate?
Synergy will increase performance if you:
are an endurance athlete & add strength or plyometric training
Annual training plan is structured training by calendar. What are important points about it?
▪ 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
What should be done in the off-season?
detrain (game conditioning)
maintain (general fitness, strength)
retrain (game conditioning)
What should be done in pre-season?
attain specific fitness (game conditioning)
What should be done in-season?
sustain game conditioning
What are some advantages to an annual training plan?
▪ avoidance of “crash-training” and overtraining
▪ incorporation of tapering periods to peak
What is periodization in training?
▪ training is broken into discrete phases
▪ alternate periods of training overload with underload
Undulations in performance exist but…
▪ but allows athlete to be in best condition
▪ mentally and physically for main competition
What are the advantages of periodization?
▪ improves adherence to training regimen
▪ allow for constant progression
▪ help in avoiding plateaus
▪ reduce occurrence & severity of injuries
▪ prevent overtraining
▪ allow for peaking
Microcycles, macrocycles, mesocycles
▪ day to day, month to month and year to year
What causes obesity?
❑ due to chronic excess in kcal intake relative to kcal expenditure
▪ in genetically susceptible individuals
What are the classifications for obesity, severe, and super obesity?
BMI ≥ 30, 40 & 50
Obesity leads to
increased risk of early morbidity and mortality
▪ leads to CAD & metabolic syndrome
What is epigenetics?
environment alters gene expression
Which gene increases susceptibility by affecting appetite and satiety?
FTO gene
reasons for excess kcal intake multifold but physiology the same due to…
obesogenic environment; ↓ energy out; ↑ energy in
BMR calculation based on ____ only.
mass
BMR Will vary with
activity and body comp.
Total Energy Thermogenesis =
BMR + TEF + TAT
BMR =
basal metabolic rate
TEF =
thermal effect of food
TAT =
total activity thermogenesis, NEAT + EAT
Adipokynes like leptin play a key role by:
regulating activity and/or kcal intake
What is the most important factor for acute weight loss?
calorie restriction. requires minimum deficit of 500 kcal day-1: why?
▪ exercise needed at some point
* due to adaptive thermogenesis!
Anti-obesity strategies: reps versus steps. Explain
▪ running more effective than lifting for acute weight loss !
▪ resistance training effective for avoiding creeping obesity?
Regular resistance training provides many health benefits including:
▪ ↓ sarcopenia, ↑ metabolic health
▪ boosts weight loss in tandem with aerobic exercise
Resting metabolic rate of skeletal muscle is ___
Low!
Nonmovement behaviours lead to
greater risk than all other factors combined. all cause mortality
Inverse relationship between ________ and coronary artery disease
exercise
Best modalities for reducing risk for mortality?
running > walking, resistance training, rowing & walking
What does dose response curve look like on graph?
a reverse J
Cardiomyopathies are:
a group of diseases affecting the heart
▪ difficult to distinguish “athletes heart” due to structural “overlaps”
* extreme endurance exercise
* resistance training + anabolic steroids
In healthy individuals, cardiac remodelling by exercise is
beneficial
Genetics determines:
athletic performance
▪ default fitness, training sensitivity and performance ceiling
What did the Heritage studies by Bouchard reveal?
▪ reveal “familial factor” for training response
▪ with non-responders, low responders and high responders!
In identical twins, will VO2 max increase the same if training is same?
▪ “identical” VO2 Max increase
Are great athletes the product of “super” genes?
▪ evidence from life, lab and the farm
▪ erythroproeitin (endurance)
▪ myostatin (strength)
Is O blood type related to endurance performance?
Yes
Testing tenets: What
population dependent: assess fitness, performance or health
Testing tenets: Why
population dependent; performance vs function vs health
Testing tenets: Who
athletic (sport specific) versus general (functional + clinical)
Testing tenets: How
▪ specific tests for specific aspects of fitness, performance or health
▪ reliability, specificity, validity & objectivity important considerations
Testing tenets: When
athletes in context of competitive season while general – anytime
Testing/exercise risk is ___ for most young athletes
Low. ▪ especially in a neutral environment
▪ risk is population dependent, not test dependent
What is SADS?
sudden athletic death syndrome (SADS)
▪ cardiac collapse during or after sport; public health concern
▪ tends to be age dependent; < 35 = OCD > 35 = CAD
What is most prevalent cause of SADS?
occult cardiac disorder
▪ familial cardiac hypertrophy leading to ventricular fibrillation
Primary versus secondary prevention
▪ genetic or ECG testing identifies susceptible (primary) individuals/families
▪ defibrillation (secondary)
