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
Prescribing intensity (METs)
- 1MET = 3.5 ml/kg/min O2 at rest
- use the physical activity compendium
Prescribing intensity (Steps)
- average 7000 steps a day
- moderate to vigorous exercises will get about 5500 to 6400 steps on those days
- 100 steps/min is moderate intensity
- ACSM recommends (Steps x Min) prescription
Which table gives all information to prescribe intensity?
ACSM table 5
Prescribing CR exercise (initiation phase)
- 1-6 weeks time
- includes warm ups and cool downs
- once client can do 30 minutes of moderate intensity exercise they are ready for improvement
- not for those with inherited physical abilities
- best mode: minimal skill, indoors (cycling)
Prescribing CR exercise (Improvement stage)
- goal is to provide gradual strength increase
- progressive overload comes in
- adaptive potential 10-30% (ACSM)
- duration is typically 6 months
- progress duration, frequency, intensity each week
- do not go more than 10% a week
- when goal is attained move to maintenance
Prescribing CR exercise (maintenance)
- goal is to diversify to keep enjoyment in a program
- implement keystone sessions (different exercises that increase enjoyment)
- introduce type D activities (games)
- there is potential to induce more adaptation
What is healthy body composition?
- a healthy proportion of fat mass to lean mass
- absolute mass is not important
- where fat mass is distributed is what is important
Why is weight loss an important strategy to improve health in individuals with overweight or obesity?
- because when we lower are weight or increase our fitness we increase our resting metabolic rate which in turn helps us burn weight more effectively when we have more muscle mass utilizing it
Subcutaneous fat
Subcutaneous fat is what’s just under the skin
Visceral fat
Visceral fat is what is crucial in health as a lot is bad for you
What disease can weight loss help improve?
Weight loss can decrease our chances of type 2 diabetes
- even 5-10% of adipose fat loss can improve heart health drastically
Lead body mass formula
Body mass - fat mass = lean body mass
Why is BMI a good measure?
- it is weight divided by height
- it can give us a good indication of what our relative weight is to everyone else
- it can be an easy way to measure population weights
Disadvantages: - it does not distinguish between muscle and fat mass
Why is waist circumference an important measure?
- it is measured at the narrowest part of your waist / midpoint of waist
- healthy is below 80 cm for females
- healthy is below 94 cm for males
- obesity is 88 and 102 cm respectively
What are the goals of a program when wanting to improve one’s body composition or aiming to
reduce overall mass to a healthier category?
- ## the main thing we want to focus on when our goal is weight reduction or body composition is to control energy expenditure and energy intake
What are some body composition goals for athletes?
- maintain weight for training
- increase weight to optimize performance
- reduce weight for optimal performance
How do we calculate RMR?
- RMR is your resting metabolic rate 60-75% of your daily EE
- can be influenced by BMI as it lowers the more we weigh
- 1Kg = 1kcal/hr
(me, 67x24 = 1608 RMR in one day)
Why is NEAT (non-exercise activity thermogenesis) so important for body composition?
- because it is essentially the calories we burn from doing anything that is not physical exercise and it consists of a large amount of our calories burned in a day
What is more important in your exercise program if the goal is purely generating an
energy deficit – intensity or duration?
- one is not better than the other it is only what is more convenient for us
EXERCISE OR DIET? Which one is more beneficial for weight loss
when EE is equated between both approaches?
- they are both equal although diet for many is often easier to manipulate
- you will also conserve more muscle mass when you exercise
Why / how can EPOC be important in relation to EE?
- it has to do with our appetite although when we eat does not affect weight gain
What are the effects of resistance training on body fat / body composition?
- increases muscle mass
- reduces body fat
- increases RMR
WHAT ARE THE ACSM’s GUIDELINES TO IMPROVE BODY COMPOSITION?
- progress overweight adults to 200-300 min of exercise a week to get over the 2000kcal a week recommendation
- make sure progression is gradual
- reduce behavioral barriers
What is the importance of achieving a higher min of physical activity per week when it comes to body composition
- It keeps our heart rate up for longer meaning the more time we spend with our heart rate up the less time we get at resting state where not as much is burned
When it comes to the pattern and the intensity of the exercise for those starting a program focused on changes in body composition, do the duration and / or the intensity of the bouts
matter much?
- short bouts are often the most beneficial when it comes to beginners because it is most likely to progress us to our goals
How much protein and fat should we have when trying to make gains?
1.6-2.2 g per kg per week for protein
0.5-1.5 g per kg per week for fats
Why is it important to know which type of muscle strength (absolute or relative) your sports / activities need?
- Because if you don’t you will be disadvantaged and farther away from your optimal.
Concentric contractions
Concentric contractions: (in soccer this can be stopping after running)
- Shortening of muscle with force
- Resistance is less than the force generated by the muscle or muscle groups
- Force and velocity
Eccentric contraction
Eccentric contraction:
- Lengthening of muscle with force
- Often called lowering force or braking force
- Force and velocity is positive
Sticking point
Sticking point: the weakest point in muscle contraction (the point when exercise becomes excessively hard)
Complex exercises
Complex exercises: using the same amount of weight and object to do multiple activities
- One issue can be that every muscle has a different sticky point
- You should be able to choose the amount of reps you do for each not just keep it a standard value
Isometric contractions
Isometric contraction: they are submaximal contractions meaning we can hold them for longer
- Tension in the muscle develops with no measurable or observable movement
- Maximal and sub-maximal types
Isokinetic contractions
Isokinetic contractions:
- speed is the same for the entire contraction
- true evaluation can only be made with an isokinetic dynamometer
The importance of muscle strength and training for strength in sports / performance
- reduces injuries
- improves sprint performance
- improves jump ability
- improves change of direction
Type l muscle fibers
Type l muscle fibers:
- Low force and twitch speed
- Small and red
- Many mitochondria
- Very fatigue resistant
Type lla fibers
Type lla fibers
- Moderate force and twitch speed
- Moderate sized and red
- Use oxygen and glucose for energy
- Moderately fatigue resistant
Type IIx fibers
Type IIx fibers
- High force and twitch speed
- Large and white
- Uses glycogen stored mainly
- Low fatigue resistance
Size Principle (what is it?)
- It essentially tells us that we will work our muscles in order and one will only fire after the one previous is maximally exerted
The muscles work in a system where
- Type l fibers are used first until maxed out
- Type lla fibers are then used until maxed out
- Type llx fibers are then used
Increase in cross sectional area (CSA)
Increase in cross sectional area (CSA)
i. Why does it happen?
- due to an increase in contractile protein
ii. Why is it important?
- because about 50% of our strength is related to CSA
- key component in power sports
iii. Which sports would benefit from it?
- power sports
iv. What seems to be the optimal number of sessions per week to develop muscle
hypertrophy? What about intensity?
- high intensity and 2 - 3 sessions are optimal
Muscle Fiber Shift
Muscle Fiber Shift?
i. What occurs here?
- our muscles actually change types due to use
- decrease in llX fibers for hybrid type llA fibers
ii. Why would the average adult benefit from this muscle fiber shift?
- because we do not enter maximal exercise as much as we enter moderate intensity exercise
Neural Adaptations to Training
Neural Adaptations to Training
i. What are they?
- they are an improvement in neural firing of muscles to perform a task more efficiently
ii. Why are they important
- they can help us produce force faster
What adaptations occur first in an untrained individual?
- Neural adaptations are the first adaptations we see and they are by far the easiest to create.
Why are different types of contractions a great example of training specificity and transferability?
- If we only do one kind of contraction we will only see improvement in that one area and this is specificity. (In everyday life we mostly use concentric contractions)
Is there any hypertrophy occurring at the beginning of a training program? What about after a few years of training?
- No there isn’t as most of these adaptations are mostly neural adaptations that are occurring in your body not muscle growth
Do we want more training frequency when we are focusing on endurance training?
- Yes because slow twitch muscles need more frequent training than fast twitch muscles
What are the differences in muscle mass? (between genders)
- men have more muscle mass along the lifespan and that is a fact
Who shows greatest adaptations to resistance training? (between genders)
- in terms of relative gains to body size we are the exact same
- (however in absolute muscle gain its men)
What is sarcopenia? Why does it happen?
- it is muscle loss due to aging
- it happens because our bodies no longer upkeep muscle mass as we get older
What type of muscle contraction might be more important for older individuals?
- concentric and Isometric
Brzycki equation
Formula:
1RM = lifted (lbs) / (1.0278 - (reps x 0.0278)
The Brzyki equation predicts our 1RM without having to do it all in one rep
Tucker equation
Formula:
1RM = (1.139 x lift Kg) + (0.352 Rep) + 0.243
The tucker equation can be more accurate in females
ACSM RT guidelines
- 2-3 sessions a week
- 48 hr rest between
- 60-70% maxHR in beginners
- over 80% maxHR for experienced
- get each muscle group
- 8-12 repetitions for strength
- 15-20 repetitions for endurance
- 2-3 sets
- 2-3 minutes rest between
- single joint before multiple
What are straight sets?
straight sets: all sets of the same exercise
What are super sets (alternating sets)?
super sets: combining exercises
What are circuits?
circuit training: 6 or 7 exercises in a row and only rest at the end if at all
Order of exercises
- single joint before multi
- perform large muscle group before small
- perform total body exercises before basic exercises (push ups and bench presses)
What classifies someone as advanced in training?
Individuals who have worked out for more than a year are classified as advanced and experience mostly muscular gains not neural
Where is muscular endurance on the continuum?
- It is closer to the left next to cardio fitness
What kind of contractions are muscle endurance associated with?
- Muscular endurance is associated with dynamic and isometric contractions
a. Dynamic ME is the ability for muscles to repeat the same dynamic movement repetitively at the same muscle force
b. Isometric ME is the ability for muscles to sustain a contraction over time with good form
What lab tests can we use to measure ME
Types of tests of muscular endurance
- Isokinetic dynamometer
- Ski ergometer
- Wingate
All of these tests of muscular endurance have the ability to quantify work
What field tests can we use to measure ME
Can be
a. Timed
b. Reps to fatigue
c. Number of reps in predetermined time
Can ME have an effect on CR fitness?
- Yes they can and they often will especially when we do a very high amount of exercises
What happens when we perform a training program with high reps? (what does it do to ME?)
- No matter the format as long as the training volume is equal they will be the same although CR fitness can be improved with higher rep sets
What benefits can be saw from ME training?
When we do muscle endurance training
- Type lla improves
- We only lose a bit of power
ACSM General recommendations to improve ME
lower rest interval to less than 1 minute in intermediate lifters
