Lab Exam Flashcards
What is continuous aerobic training (CAT)?
Endurance activity where heart rate is constantly elevated above baseline for at least 20 minutes. Steady state, relatively constant.
What is VO2 max?
the maximal volume of oxygen we can consume to support whole body, dynamic activity
What are the 2 ways in which VO2 max is represented?
Absolute: in liters O2 per minute (fitness x size)
Relative: in mL O2 per kg body mass per minute (fitness)
What limits our VO2 max?
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
What is RHR?
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.
What is MHR?
Max HR = 220 – age.
Miller Equation = 217 - (0.85 × age)
How do you calculate heart rate reserve?
Max - Resting Heart rate
What does the Karvonen Formula calculate?
developed a method that uses both resting heart rate and maximal heart rate
to prescribe exercise intensity.
What is Fartlek training?
Fartlek is an unstructured form of interval training that alternates low & high intensity work
Why is Fartlek “better” than CAT?
Fartlek is designed to add high intensity work into an individual’s training load
How do you perform a Fartlek workout?
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
Is there a fixed schedule for Fartlek training?
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
What do you need to perform a Fartlek workout?
the only thing you need to perform Fartlek training is something to monitor your exercise HR
What are the two classes of discontinuous training?
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.
For aerobic fitness, what should the work:rest ratio be?
~ 1:1 (range from 1:2 to 2:1).
For anaerobic fitness, what should the work:rest ratio be?
~ 1:4 (the lower the better).
How should workouts be structured?
Reps into sets
Define muscle strength
maximum force a muscle or muscle group can exert during a single effort (1 RM)
Define muscular endurance
refers to the ability to perform repeated submaximal contractions (10 RM)
What is the strength endurance continuum (SEC)?
relates load and repetition number
* where you train on the SEC has a significant influence on the outcome of your training
What is the Delorme method?
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
What is ascending pyramid?
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)
What is descending pyramid?
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)
Why are needs analysis required before prescribing exercise?
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
Define muscle power
“speed-strength”
GRAPH: What does the force-velocity curve look like?
backward S-curve
What is the stretch shortening cycle (SSC)?
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
What is the myostatic reflex?
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
GRAPH: what does the heart rate versus work rate look like on a graph?
increases linearly from resting HR, depending on work rate
What equation is used to predict VO2 max?
Uth equation. VO2 max = 15 x max HR/resting HR
What is the Cooper run?
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)
GRAPH: Aerobic and Anaerobic energy contributions
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.
What is the Sargent jump test?
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
What is the Margaria-Kalamen Test?
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 !
How to calculate results from the Margaria-Kalamen test?
Power = Work/Time
= Force x Distance / Time
What equation is used to predict 1 RM?
Bryzcki equation.
1 RM = weight lifted/
(1.0278 - (0.0278 x reps))
How to convert absolute to relative VO2?
Convert weight to Kg. Multiply absolute value by 1000 and divide by weight in kg.
How do you calculate BMI?
BMI = mass (kg) / height (m)2
What is waist circumference?
defined as the distance around your waist in cm
List some estimates of body fat percentage
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”
Explain estimate of body fat percentage through body impedance analysis (BIA)
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
Explain skin fold measurement body fat percentage technique
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
GRAPH: Strength endurance continuum
Strength means less reps. Endurance means less strength but more reps.
