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