HE-ED 120 Final Flashcards
Specificity
a. What is it?
The principle that explains ones ability to have specialized skills towards one sport or activity
b. What are the two major points about it?
- they should be used as a checklist to create programs as they are the parts of our body we want to focus on most
- each specificity factor can have a ripple effect and cause other adaptive changes
What does specificity mean for a sedentary individual looking to improve CR
fitness? Would it be different for a trained individual?
There would definitely be a difference as those who are sedentary have little in terms of fitness habits if any at all
those who are trained however are likely already on the path to a sort of specificity whether it was intentional or not
What does specificity mean for someone trying to increase muscle strength and
/ or endurance via the ACSM’s guidelines? What if the goal is to improve
muscle hypertrophy?
It means they should wish to focus their exercises on a specific muscle group or groups and if the goal is muscle hypertrophy they should focus on a more intensive set of exercises even going beyond what the ACSM recommends if their goal is to reach a certain level beyond it
What is specificity for an athlete? Think of: a cyclist competing in events lasting
between 1 and 2 hours, and a team sport athlete – think of a soccer, rugby, ice
hockey player.
Specificity for an athlete completely depends on the sport you play and furthermore the position you play. As an athlete we want to be performing at our optimal therefore we want to always focus our training on what sort of skills or fitness we will need in a play. For a cyclist focusing on endurance and lower body power is far more important than say someone in rugby who will need upper body strength and perhaps less cardio fitness than a cyclist will.
What is specificity for an athlete? Think of: a cyclist competing in events lasting
between 1 and 2 hours, and a team sport athlete – think of a soccer, rugby, ice
hockey player.
Specificity for an athlete completely depends on the sport you play and furthermore the position you play. As an athlete we want to be performing at our optimal therefore we want to always focus our training on what sort of skills or fitness we will need in a play. For a cyclist focusing on endurance and lower body power is far more important than say someone in rugby who will need upper body strength and perhaps less cardio fitness than a cyclist will.
Transferability
Transferability
a. What is it?
- how well we can transfer skills or physical fitness to another sport or activity
b. How does it work?
- we inherently already have many skills that are applicable to another sport or activity
c. Is the 10,000 hours rule fact or fiction?
- no, someone who has never played a sport before but has the right skillset can be better instantaneously than someone who has played the sport for years.
Reversibility and Maintenance
Reversibility and Maintenance
a. What are these principles?
- essentially that you have to maintain a certain amount of exercise to keep the adaptations you have in place
b. Why are they important?
- because durring things like off-seasons those who do not understand these principles and do not adhere to them will lose muscle mass and exercise capacity
c. Based on the principle of maintenance, what can we do to maintain fitness level?
- perform exercises at the same intensity and duration at which we choose to keep our fitness
Reversibility and Maintenance
Reversibility and Maintenance
a. What are these principles?
- essentially that you have to maintain a certain amount of exercise to keep the adaptations you have in place
b. Why are they important?
- because durring things like off-seasons those who do not understand these principles and do not adhere to them will lose muscle mass and exercise capacity
c. Based on the principle of maintenance, what can we do to maintain fitness level?
- perform exercises at the same intensity and duration at which we choose to keep our fitness
Rest & Recovery
Rest & Recovery
a. What is it?
- Rest: a bodily state characterized by minimal functional and metabolic activities
- Sleep is the most important aspect of
rest
Recovery: a return to normal physiological processes or homeostasis
Rest & Recovery (why is it important?)
b. Why is it such an important training principle?
- because when we overwork ourselves we get to a point where we are no longer making positive gains but harming our body
c. What is the difference between rest and recovery?
- rest is when we are at a minimal metabolic rate
- recovery is when our bodies are returning to homeostatic levels
d. What are some of the ways that you can apply this principle to your training programs?
- you can make days specifically for rest to make sure you do not overwork your body to the point it is unhealthy
Niggles
Niggles: minor injuries or pains that bother but do not interfere with training
Active recovery
Active recovery: active recovery is not true rest as you are still performing functions
(True rest is when you are not active - sleeping)
Individual Differences
Individual Differences
a. What do we mean by “limits on adaptability and biological ceiling”?
- there is an amount we will stop seeing adaptations take place as we are not biologically capable of having more
b. What are the 4 areas that influence our biological ceiling?
1. anthropometric: relative size of our bodies
2. cardiovascular: our cardiovascular limits
3. muscle morphology: how much muscle we can actually gain
4. capacity to improve from training (trainability): how much someone responds to training
c. What do we mean by “trainability”?
- how well an individuals body responds to training programs or other means of scheduled exercise
Principle of Diminishing Returns
Principle of Diminishing Returns?
a. What is it?
- we will see less adaptations the closer we get to our genetic ceiling
b. What dictates your “sports destiny”?
- genetic ceiling
- trainability
- quality of training
- years spent training
c. Of the factors you mentioned above, which one (s) are modifiable?
- only quality and years sport training
d. How does maturation age affect athletes’ ability to be successful later in their careers?
- they can still be successful but they will not see the same stardom that they were once praised for
If you were responsible for a sports program, would you try to identify which
athletes will be successful at the senior level by looking at their performances at the pre-junior and junior levels?
junior levels would be a greater indication of how close someone is to their age of maturation as if we looked directly at those pre junior and saw them at their peak we may not see the same results when there is a longer age gap in between their senior level and their level right now
a. What is VO2max?
The maximum amount of oxygen that can be
- distributed
- utilized
- consumed
during intense exercise
What is the goal / aim / outcome of the functional and structural adaptations that occur with CR fitness training?
- To improve our aerobic energy metabolism and our aerobic activity performance
- reduce mortality as it is the biggest determiner of it
- improve how well we can do usual and unusual activities
What is aerobic exercise and why do guidelines to improve CR fitness exist?
aerobic exercise is the exercise we do that requires the consumption of oxygen to be performed
- guidelines exist to improve it because it is the greatest determinant of when we die
What should our VO2 Max be for our age?
40-44 ml/kg/min
What does aerobic exercise involve?
Rhythmic movements of major muscle groups that is continuous
What does aerobic exercise involve?
Rhythmic movements of major muscle groups that is continuous
Adaptations to CR Fitness (what are they)
<– Our cardiorespiratory system adapts our:
- Lungs
- Heart
- Arteries
- Capillaries
- Red blood cells
- Mitochondria
when we improve our CR fitness
What happens to each structure when we improve CR fitness?
Lungs:
- Improve their function of diffusing O2 into blood
Heart:
- Ventricles increase in size, heart walls become thicker
Arteries:
- Increases in blood volume in arteries because they get larger
Capillaries
- Increase in quantity in skeletal muscle and increase ability for O2 to go into the muscles
Red blood:
- Increase in content and increase O2 pressure
Mitochondria:
- Increase in number and size
- Enzyme content increases
How long does it take each CR adaptation to occur?
<– Each of the adaptations previously mentioned will have an effect on our VO2 max
- Ventricles take months to happen
- Plasma volume happens in days
- Red blood cell volume happens in weeks
- Capillaries take weeks to happen
- Mitochondria takes weeks
What is the difference between maximal and sub-maximal
- where is one or the other more appropriate?
- Sub-maximal: better for older individuals or those with conditions that may impair their ability
- Maximal: more accurate
Cooper 12 minute run test (what is it?)
- run as far as you can in 12 minutes
- test strategy = aim for steady pace
- measure distance to nearest 100m
- distance in 12 minutes = VO2 Max score
Cooper Test Formula
VO2 max = 0.0268(distance in m) - 11.3
so if you ran 2500 you would have
63.74 = 0.0268(2800) - 11.3
Legers shuttle run test (beep test - what is it?)
- 20 m run course
- time to run between the two decreases
- termination after 2 shuttles missed
- speed at last stage = MAS
Legers shuttle test formula
VO2 max = -24.4 + 6 (MAS)
so if you make it to stage 7 (11.5kph)
44.6 = -24.4 + 6(11.5)
Modified Canadian aerobic fitness test (mCAFT) (what is it?)
- submaximal test
- test starts according to participants age
- follow the rhythm/music instructions
- stop when certain heart rate is achieved
- if it is not achieved start another 3 minute stage
- target is 85% of max HR
Modified Canadian Aerobic Fitness test (mCAFT) (Formula)
first we must determine O2 consumed using table given
VO2 max = (17.2 + (1.29 x O2 cost) - (0.9 x weight in Kg) - (0.18 x age in years))
so if you had a 20 year old female (65 Kg and reached max HR at stage 7) what is her VO2 max?
51.1 = 17.2 + (1.29 x 33.6) - (0.9 x 65) - (0.18 x 20)
How do we know if we need to stop an exercise?
- Significant drop in systolic blood pressure (more than 20 mm Hg)
- significant rise in blood pressure
- signs they may pass out
- failiure of heart rate to rise with intensity
- subject requests to stop
- physical or verbal signs of severe fatigue
Should the selected exercise intensity stimulate primarily the aerobic or anaerobic systems?
Aerobic systems are what we are trying to target when we prescribe intensity
What is the relationship between heart rate and VO2max? Why does it matter if we prescribe training based on HR?
They are inversely related. If your heart rate is higher it means your body is doing more work to pass oxygen through your body.
Optimally it is important to prescribe exercise off of VO2 max but as this is not always possible we do it off heart rate because heart rate is a direct indicator of intensity on the individuals body
Training Zones (Zone 1)
- there is very light exercise
- 100% of metabolism is aerobic
- fat is the primary fuel source
- HR max: 57-63%
- Time = 1-3hr
Training Zones (Zone 2)
- intensity is moderate
- most is aerobic
- fat and carbs are fuel source
- HR max: 64-76%
- Time = 50-90min
Training Zones (Zone 3)
- vigorous intensity
- still mostly aerobic but anerobic system supplements ATP
- primary fuel is carbohydrates
- HR max: 77-95%
- Time 30-60
When do we use 5 zone scales?
When we are working with athletic participants we use the 5 zone scale
What 6 ways can we measure intensity?
- heart rate
- rate of perceived exertion (RPE)
- Oxygen consumption
- Metabolic equivalents (METs)
- Talk test
- (steps and other technologies)
Prescribing intensity (Heart rate)
- Find maxHR by using Inbar equation
maxHR = 205.8-0.685(age) - choose the intensity zone you want your client to be at
- provide target heart rate for them
Prescribing intensity (Rating of perceived exertion)
- use the 10 point scale (from very very light to very very hard)
- zone 2 when is hard
- zone 3 when is very hard
Prescribing intensity (talk test)
zone 1 = very comfortable
zone 2 = can still talk
zone 3 = cant talk
