Lab Exam

Question 1

What is continuous aerobic training (CAT)?

Answer 1

Endurance activity where heart rate is constantly elevated above baseline for at least 20 minutes. Steady state, relatively constant.

Question 2

What is VO2 max?

Answer 2

the maximal volume of oxygen we can consume to support whole body, dynamic activity

Question 3

What are the 2 ways in which VO2 max is represented?

Answer 3

Absolute: in liters O2 per minute (fitness x size)

Relative: in mL O2 per kg body mass per minute (fitness)

Question 4

What limits our VO2 max?

Answer 4

limited by ability of the cardiovascular
system to deliver blood (and thus oxygen) to your muscles as well as by your muscles ability to
extract and utilize the O2 that is delivered

Question 5

What is RHR?

Answer 5

Your true resting HR is that when you first wake up in the morning before ingesting food or fluids
and before you start moving around.

Question 6

What is MHR?

Answer 6

Max HR = 220 – age.

Miller Equation = 217 - (0.85 × age)

Question 7

How do you calculate heart rate reserve?

Answer 7

Max - Resting Heart rate

Question 8

What does the Karvonen Formula calculate?

Answer 8

developed a method that uses both resting heart rate and maximal heart rate
to prescribe exercise intensity.

Question 9

What is Fartlek training?

Answer 9

Fartlek is an unstructured form of interval training that alternates low & high intensity work

Question 10

Why is Fartlek “better” than CAT?

Answer 10

Fartlek is designed to add high intensity work into an individual’s training load

Question 11

How do you perform a Fartlek workout?

Answer 11

o some of a Fartlek workout should elicit 60 - 70% of your maximal HR
o but some of the Fartlek workout should elicit 70 – 85% of your maximal HR

Question 12

Is there a fixed schedule for Fartlek training?

Answer 12

although there is no fixed schedule, the balance of moderate to high intensity time should be
something like ~ 50:50 (but can vary depending on your needs/abilities)
o one of the great advantages of Fartlek training is that you tailor your workout (i.e. the moderate
to high intensity balance) to mimic the work pattern of any sport

Question 13

What do you need to perform a Fartlek workout?

Answer 13

the only thing you need to perform Fartlek training is something to monitor your exercise HR

Question 14

What are the two classes of discontinuous training?

Answer 14

interval training is defined as
non-steady state exercise in which periods of high intensity work are interspersed with periods of
low-intensity work while intermittent training is defined as non-steady state exercise in which
periods of high intensity work are interspersed with periods of rest.

Question 15

For aerobic fitness, what should the work:rest ratio be?

Answer 15

~ 1:1 (range from 1:2 to 2:1).

Question 16

For anaerobic fitness, what should the work:rest ratio be?

Answer 16

~ 1:4 (the lower the better).

Question 17

How should workouts be structured?

Answer 17

Reps into sets

Question 18

Define muscle strength

Answer 18

maximum force a muscle or muscle group can exert during a single effort (1 RM)

Question 19

Define muscular endurance

Answer 19

refers to the ability to perform repeated submaximal contractions (10 RM)

Question 20

What is the strength endurance continuum (SEC)?

Answer 20

relates load and repetition number
* where you train on the SEC has a significant influence on the outcome of your training

Question 21

What is the Delorme method?

Answer 21

the original prescription was to do 3 sets of 10 repetitions using a weight equal to
~ 50%, ~ 75% and ~ 100 % of the individuals 10 RM for that exercise or movement

Question 22

What is ascending pyramid?

Answer 22

start with load you can perform 6 - 12 reps
* increase weight of each subsequent set by 10%
* do fewer reps with each successive set; last set should be ~ 6 reps
* do 3-4 sets (~ 1 min rest between sets)

Question 23

What is descending pyramid?

Answer 23

start with load that you can perform 1 - 6 reps
* for each subsequent set reduce the load by 10%
* this controls for fatigue and allows you to stay in the 1 – 6 rep range
* do 3-4 sets (~ 2 min rest between sets)

Question 24

Why are needs analysis required before prescribing exercise?

Answer 24

assess the training goals of the individual
* assess the capability of the individual
* assess the safety and efficacy of training for that individual
* determine what exercises can be performed
* determine how or if exercise need to be modified

Question 25

Define muscle power

Answer 25

“speed-strength”

Question 26

GRAPH: What does the force-velocity curve look like?

Answer 26

backward S-curve

Question 27

What is the stretch shortening cycle (SSC)?

Answer 27

a key to understanding how plyometrics work is the stretch-shortening cycle (Komi 1986)
 the SSC is the combination of an eccentric followed by lengthening contraction
 during the eccentric contraction the muscle generates force while lengthening
 during the concentric contraction the muscle generates force while shortening
o the SSC capitalizes on muscle viscoelastic properties to increase the efficiency of locomotion
 viscoelasticity describes the tendency of a tissue to return to its resting length after stretch
(much like a rubber band)
o thus, during a landing the leg & hip extensors are lengthened as they contract eccentrically
 the stored elastic energy can be released when these same muscles contract concentrically
 the stored elastic energy (i.e. viscoelastic properties) add a “rebound” effect to the force

Question 28

What is the myostatic reflex?

Answer 28

a spinal reflex that protects muscles from being over lengthened
 mediated by muscle spindles
o the reflex is triggered by rapid lengthening of an agonist muscle or muscle group
 contraction counters the agonistic muscle lengthening
 the patellar reflex is an example

o the faster the rate of lengthening of the antagonistic muscles the greater the strength of the reflex  this reflex may increase the force of the agonist contraction during plyometric movements

Question 29

GRAPH: what does the heart rate versus work rate look like on a graph?

Answer 29

increases linearly from resting HR, depending on work rate

Question 30

What equation is used to predict VO2 max?

Answer 30

Uth equation. VO2 max = 15 x max HR/resting HR

Question 31

What is the Cooper run?

Answer 31

a “field test” for assessing aerobic fitness of individuals
* can be used to test a large number of subjects at once (i.e. high throughput)

Question 32

GRAPH: Aerobic and Anaerobic energy contributions

Answer 32

First line starts in bottom left, straight and curves to the right. Second line starts in top left straight down and curves to the right.

Question 33

What is the Sargent jump test?

Answer 33

uses a single vertical leap to assess muscle power
one of the simplest and most effective measures of lower body muscular power very reliable assuming proper technique is repeated from jump to jump

Question 34

What is the Margaria-Kalamen Test?

Answer 34

uses a sprint up a flight of stairs to assess peak anaerobic power (< 1s)
 why do we need stairs?
within a testing session there will be ~ 4% variability in performance from trial to trial between test sessions there is ~ 2% variation in mean performance (= 0.85 reliability) reliability is improved with the use of electronic timing versus hand timing
variations include adding weights to the subject to increase mass !

Question 35

How to calculate results from the Margaria-Kalamen test?

Answer 35

Power = Work/Time

= Force x Distance / Time

Question 36

What equation is used to predict 1 RM?

Answer 36

Bryzcki equation.

1 RM = weight lifted/
(1.0278 - (0.0278 x reps))

Question 37

How to convert absolute to relative VO2?

Answer 37

Convert weight to Kg. Multiply absolute value by 1000 and divide by weight in kg.

Question 38

How do you calculate BMI?

Answer 38

BMI = mass (kg) / height (m)2

Question 39

What is waist circumference?

Answer 39

defined as the distance around your waist in cm

Question 40

List some estimates of body fat percentage

Answer 40

the gold standard for finding % body fat is hydrostatic or underwater weighing.

other methods include:
* dual energy X Ray Absorptiometry (DEXA)
* computed tomography (CT)
* magnetic resonance imaging (MRI)
* total body electrical conductivity (TOBEC)
* near infrared interactance (NIRI)
* air displacement via the “bod pod”

Question 41

Explain estimate of body fat percentage through body impedance analysis (BIA)

Answer 41

a method of determining % body fat based on the resistance to applied electric current
* bio-impedance describes the resistance of living tissue to electric current.
* involves applying a small DC current through the body (not dangerous in any way ☺ )
* offers a safe, reliable and non-invasive method for measuring body composition

Question 42

Explain skin fold measurement body fat percentage technique

Answer 42

measurement from 3 - 9 standard anatomical sites around the body
* we will use the sum of 5 skinfold technique (SOS5)
o tester pinches skin to raise double layer of skin and underlying adipose tissue (see picture)
* calipers applied 1 cm below and at right angles to the pinch
* a reading in millimeters (mm) is taken two seconds later
* the mean of two different measurements should be taken
* if these differ greatly, a third should then be done, then the median value taken

Question 43

GRAPH: Strength endurance continuum

Answer 43

Strength means less reps. Endurance means less strength but more reps.