Lecture 5 - Exercise Training

Question 1

What are the main purposes of exercise?

Answer 1

Main aim = to cause biological adaptations that influence performance in
specific tasks:
- Improve fitness
- Maintain fitness
- Delay declines in fitness

Question 2

What is the SAID principle of exercise?

Answer 2

Specific Adaptions to Imposed Demands

Question 3

What is the specificity principle?

Answer 3

Responses are specific to the characteristics of training performed. Critical principle for getting desired responses from a training program.

Question 4

Describe both the overload and progressive principles in relation to each other and adaptation from exercise

Answer 4

Must OVERLOAD the body system relative to normal to get a response and training must be PROGRESSIVE to continue to get a response

Question 5

What is the responsiveness: fitness level principle?

Answer 5

Fitness level influences the body’s response to exercise. Those with higher initial fitness levels may respond differently compared to those with lower fitness levels.

Question 6

What is the responsiveness: genetics principle?

Answer 6

Genetic factors influence an individual’s response to exercise. Studies indicate that genetic impact on aerobic capacity is estimated at around 25-30% in humans.

Question 7

What is the responsiveness: recovery principle?

Answer 7

The body’s ability to recover influences its response to exercise. Optimal recovery allows for better adaptation to training stimuli.

Question 8

What is the responsiveness: nutrition principle?

Answer 8

Nutrition plays a crucial role in exercise adaptation. Studies show that post-exercise muscle glycogen recovery can be enhanced with carbohydrate-protein supplementation.

Question 9

What is the responsiveness: health status principle?

Answer 9

Health status affects the body’s capacity to respond to exercise. Individualization of programs based on factors like age, sex, disability levels, and medical history is crucial for optimizing outcomes.

Question 10

What is the reversibility principle?

Answer 10

Adaptations to exercise are transient and reversible. Detraining, or deconditioning, occurs with inactivity, leading to a loss of physical capacity (use it or lose it).

Question 11

What are the 4 factors that influence training response?

Answer 11

FITT: Frequency, Intensity, Time and Type (of activity)

Question 12

What constitutes a training dose or volume?

Answer 12

frequency x intensity x duration

Question 13

What is the lower and upper limit of exercise training recommended to appropriately generate a training response?

Answer 13

Between 2-5 sessions per week.

Question 14

What might higher intensities do for the training response? List a pro and a con.

Answer 14

Produce a faster adaptation, might increase the risk of injury

Question 15

What is a training zone and why is it used? What measurements are used?

Answer 15

Training zones are used for aerobic training to estimate VO2max and inform adaptation. We use %HRmax, RPR, and/or lactate threshold

Question 16

What are the common guidelines of the duration of an exercise program (mesocycles)

Answer 16

• Guidelines less clear on program length
• < 6 weeks very modest effects
• 6-8 weeks often considered minimum
• 8-12 weeks common; may be pragmatic
• > 12 weeks likely beneficial for programs that start with low fitness, low intensity and shorter duration sessions

Question 17

Describe continuous vs fartlek training

Answer 17

Continuous – used for aerobic/endurance training
– Can be described as long slow distance (LSD)
– Steady, paced, prolonged (> 20 min)
Fartlek – speed play
– Blend of continuous and interval
* Higher and lower intensity segments in continuous activity

Question 18

What is interval training and what types of training can it be applied to?

Answer 18

• Alternating periods of physical activity and relief
• Can be used for aerobic, anaerobic and resistance training

Question 19

Which training method would we use for metabolic adaptations?

Answer 19

Interval

Question 20

What are the clinical uses for interval training?

Answer 20

• Initially developed for cardiac rehabilitation

– 15, 30 or 60s work intervals to initiate programs
– Rest provides recovery in order to resist fatigue
– Can initiate with long rest, gradually reduce

Question 21

What are the advantages of interval training?

Answer 21

• Advantages:
  – Provide high intensity that is better tolerated
  – Great way to initiate training when low fitness

Question 22

Which is the primary training method for anaerobic conditioning?

Answer 22

Interval

Question 23

What is the intensity of aerobic training?

Answer 23

– 60-75% of aerobic capacity (VO 2max )
– 70-85% of HR max (140-170 bpm for 20 y old)
– RPE (Borg scale) of 13 (/20): somewhat hard

Question 24

What is the general frequency of aerobic training (per week)?

Answer 24

– Minimum 3 x week
– Maximum 5 x week (except competitive athletes or walking)

Question 25

Is it better to train for 3 or 6 days per week for hypertrophy benefits?

Answer 25

There is no additional benefit between 3 and 6 days per week

Question 26

How many sessions should we do for single- vs multi-joint exercises in resistance training?

Answer 26

• Usually fewer sessions per week if whole body exercise
• Usually more sessions per week if only specific body parts per session

Question 27

What types of training transfer to many sports and ADLs?

Answer 27

Resistance

Question 28

What is the clinical significance for circuit training?

Answer 28

Enormous potential for clinical use
* Can use a variety of everyday activities repeated for short periods then progress to different activity