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Health 200 > Module 4 > Flashcards

Module 4 Flashcards

1
Q

What is the definition of training

A

A process where the body is systematically and progressively exposed to a set of stressors ( anything that causes release of stress hormones) enabling the body to efficiently manage future exposure to those stressors

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2
Q

What is a well-planned training program characterized by

A

Eustress ( building up ) verses Distress ( tearing down ). The body adapts to whatever it is exposed to as long as it does not exceed its adaptive capabilities.

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3
Q

3 forms of stimulus

A

1) volume - (How much)
2) Intensity - (How hard, %HR etc)
3) different exercise

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4
Q

What relationship does volume and intensity have

A

An inverse relationship. As volume goes up intensity goes down. Vice versa

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5
Q

What is the result if an appropriate stimulus change (overload) occurs

A

It forces the body to adapt to the new workload and/or exercise.

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6
Q

What is the training process summed up in sequence?

A

stimulate - adapt - regenerate - re-stimulate

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7
Q

What is overloading / stimulus?

A

Training which is doing something more than you can currently do. Keep the overload the same until the body has adapted to it. Then take time to allow the body to regenerate. once a body has regenerated, challenge it with increased workload (aka a new overload)

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8
Q

How long does it take the body to adapt to what it is exposed too?

A

2 weeks or 6 workouts

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9
Q

How long is the training phase length most commonly employed?

A

3 weeks.
2 weeks for the body to adapt
1 week for active recovery

(it is possible to do 3 works on and 1 week of AR, but no more than this)

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10
Q

What is adaptation?

A

A long term change in the body due to exposure of stimulus. ( the sum of transformations brought about by systematic repetition of exercise)

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11
Q

The greater the degree the of adaptation, the…

A

the better the preformance

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12
Q

the adaptation process is a balance of what?

A

constant alteration of stimulation (overload) and compensation. Aka between work and regeneration.

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13
Q

what type of training program do beginners normally use?

A

a 4 week training program of 3 weeks of work, 1 week AR. This ensures adaptation

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14
Q

How can a training load that is the same as week 1 (low) be considered medium in week 2 and hard in week 3?

A

Cumulative fatigue. after week 1 there will be some fatigue that will affect week 2. As fatigue increases, exercise feels harder.

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15
Q

What is the principle of overloading?

A

Overloading = stimulus. A load greater than what the body is capable of doing is required in order to get adaptation.

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16
Q

performance relationship with overloading.

A

Performance increase is directly related to the rate and manner of the overload increase. The greater the overload, the greater the gain in training provided that the body is able to adapt.

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17
Q

what occurs if the overloading is to great for a prolonged period of time?

A

the body will not be able to adapt and overtraining will occur. 10-20% of athletes who train intensely experience overtraining which can result in chronic decrease in performance.

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18
Q

What is overreaching?

A

A short term, intense period of challenging stress not exceeding the bodies adaptive capabilities. Your body adapts as much as it can for the stress. overreaching is only appropriate for ppl at advanced levels with high adaptive capability.

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19
Q

T or f, Periodic periods of overreaching for about 1 week followed by normal training, results in significant gains for high performance athletes.

A

true!

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20
Q

a decrease in training following normal training can result in what?

A

a decrease in training following normal training can result in additional performance increases!

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21
Q

for gains to occur what else must occur

A

adaptation

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22
Q

A training camp is an example of what?

A

overreaching

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23
Q

What is overtraining?

A

Long term intense period of training i which one or both of the following occur..

1) the volume and intensity of the training stress exceeds the bodies adaptive capabilities.
2) There is inadequate rest between training bouts to allow adaptation to occur.

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24
Q

What to do to avoid overtraining?

A

1) keep a training diary
2) monitor psychological factors ( mood, hours of quality sleep, appetite, etc).
Changes in psychological factors occur before changes in physiological factors!
3) if changes in the baseline stay in the negative range for several days, then intensity or volume must be reduced.

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25
Q

There is an optimal training zone (intensity / volume) which gives the best performance gains with the least risk.
A training load less than this optimal range is called

A

Under training: produces small results

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26
Q

There is an optimal training zone (intensity / volume) which gives the best performance gains with the least risk. A training load more than this optimal range is called

A

Overtraining: leads to performance decreases

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27
Q

What are the two forms of overtraining?

A

Sympathetic and parasympathetic overtraining

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28
Q

explain sympathetic overtraining.

A
  • caused by training with too high an intensity for too long
  • normally seen in speed, strength, and power
  • must manipulate INTENSITY first to return to a normal state
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29
Q

explain parasympathetic training.

A
  • caused by doing to much volume for too long.
  • normally seen in endurance activities
  • must manipulate VOLUME first to return to a normal state
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30
Q

Overtraining negatively effects what?

A

every major system in the body ( e.g endocrine, nervous, etc)

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31
Q

if reduction in volume or intensity is insufficient after overtraining then what else is needed?

A

add more rest. Last resort would be to completely rest.

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32
Q

how to monitor overtraining?

A

1) measure RHR before getting out of bed for several days to establish a baseline.
2) If RHR is elevated by more than 5% of baseline, do a short or easy workout.
3) if RHR is elevated by more than 10% of baseline, take the day off training

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33
Q

A high RHR compared to an individuals baseline is indicative of what?

A

adaptation is not occurring

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34
Q

the continuous increase in stimulus is known as

A

progressive overload

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35
Q

for optimal results how should stimulus be increased?

A

NOT linearly. Regeneration / unloading / distress is required.

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36
Q

how to start a training program..

A

1) start building volume to build a training base.
2) higher training volume early in training plan results in increased adaptive capability
3) once a base has been established, ease off of increasing volume, and increase intensity.

if you keep adding volume the law of diminishing returns applies. Therefore stimulate with intensity.

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37
Q

Combining a loading period (work) with and unloading period (recovery) in appropriate proportions results in adaptation and positive progress occurs. This is the law of

A

law of progression

38
Q

explain Linear loading verses non-linear loading.

A

Linear loading: more and more work without rest. It produces rapid short term gains but eventually results in illness or injury.

Non-linear loading: produces linear performance gains.

39
Q

What is the rate of return of flexibility?

A

it can be worked every day producing modest results.

6-12 weeks of static stretching increases ROM by 10 degrees / flexibility by 18%

40
Q

what is the rate of return of strength exercise?

A

Strength improves week to week where each area is worked 2 times/week on non consecutive days.

within 6-8 weeks a beginner can see a 200% increase in strength

Strength can be increased 300-500%

week to week
unconditioned individuals can see a 5% increase in a week while highly trained individuals may see less than 0.25% in a week.

41
Q

what is the rate of return of aerobic exercise?

A

12-15 weeks of Aerobic exercise can produce 10 - 30 % increase in VO2 max.

Aerobic exercise improves year to year.

42
Q

What are the 2 ways to get adaptation?

A

1) increase training load (volume or intensity)
-this is appropriate for all levels of trainee’s
2) change the exercise:
If the training is changed, a solid foundation for the new exercise must be made. For strength in particular, change of exercise is only recommended for advanced trainees.

43
Q

A specific amount of work must be accumulated before performance improves. what principle is this?

A

Principle of accumulation

44
Q

what is the recommended recovery time for speed, agility, and low-moderate aerobic exercise?

A

24 hours

45
Q

what is the recommended recovery time for strength?

A

48 hours

46
Q

what is the recommended recovery time for maximal aerobic, lactic acid, and maximal power

A

72 hours

47
Q

t or f, doing a little work consistently will accumulate to big results (fitness gains) ?

A

True

48
Q

What is the principle of consistency?

A

health requires a constant effort. a little work each day = big returns

49
Q

Why establish a good training base?

A

Ir provides a foundation to build upon. rushing training causes forced adaptation or incomplete adaptation.

a strong base means fitness losses are less and quicker returns from illness or injury.

50
Q

What is accommodation?

A

Accommodation = regression. If you keep your training load the same for extended periods of time after your body has adapted ( 2 weeks) it will result in accommodation. This must be avoided because it leads to stagnation and eventually decline in performance.

51
Q

What does the phrase

“ adaptation and accommodation are mutually exclusive” mean

A

One exists at a time.

Adaptation = no accommodation

52
Q

What causes accommodation?

A

If the same training stimulus is kept for too long and therefore the principles of overloading and progression are not applied appropriately.

remember: training load cannot be changed too often b/c adaptation would not occur

53
Q

What are the stages of training with the same stimulus for too long?

A

1) training is performed and adaptation occurs.
2) Habituation occurs where the individual fully adapts to the stimulus (plateau’s). (accommodation begins in the middle of habituation)
3) training load does not change and therefore stagnation occurs.
4) Regression occurs where the individual sees a decrease in performance
5) deterioration occurs where injury could occur

54
Q

What is the dose-response curve?

A

People who are sedentary can see lots of health benefits in adding a little exercise.

as people become more active they require more work to see returns.

eventually so much work is needed that the increase in activity can exceed adaptive capability (overtraining)

55
Q

What is a plateau?

A

the point of diminishing returns on the does-response curve. Occurs due to consistent training load or genetic ceiling.

56
Q

How do you break a plateau?

A

New stimulus is required unless the genetic ceiling has been reached.

57
Q

Why does most work need be moderate and not vigorous?

A

As volume or intensity increases, risk increases with minimal or even no further gains. Moderate volume or intensity produces the best results with the east risk!

58
Q

t or f, to get optimal performance, training must be specified for that performance.

A

true. For beginners any training produces good results. For experienced trainees, they require specific training to make gains.

59
Q

What are the 3 factors that make up the concept of individualization?

A

Heredity
Nutrition
Sleep

60
Q

Explain heredity and individualization

A

muscle fibre characteristics inherited dictate performance outcomes. the ratio of fast twitch to slow twitch muscle fibres changes performance.

fast twitch - aids in speed, strength, and power
slow twitch - aids in endurance

61
Q

True or false, quality training overcomes heredity?

A

true

62
Q

explain nutrition and individualization.

A

nutrition enhances recovery between workouts. Post-recovery nutrition should be consumed 15-30 minutes after exercise.

During this time (called ‘window of opportunity’) muscles are ultra efficient at recovery and replenishing energy stores.

63
Q

What is the recommended ratio of carbohydrates to protein intake after a work out?

A

3 carbs for every 1 protein with a minimum intake of 7 grams of protein. Chocolate milk perfectly meets this requirement.

64
Q

explain sleep and individualization.

A

the best hours to of sleep are ‘nighttime sleep’ between 10 pm and 6 am

65
Q

What is the principle of variation?

A

Effective programs have variation.

66
Q

Principle of variation: work followed by rest?

A

gains do not occur if appropriate rest is not taken.

67
Q

principle of variation: Hard followed by easy

A

training too hard for too long leads to regression. A hard - easy - medium rotation is required (HEM)

68
Q

what are the workout suggestions for a beginner?

A
  • only 1 hard session / week
  • a beginner is someone with less than a year of training.
  • this base however, can be accumulated over time.

E.g 4 months of training over 3 years = a year training base

69
Q

what are the workout suggestions for an intermediate trainee?

A
  • 2 hard sessions / week

- they have a base of training and understand how to adjust for it.

70
Q

what are the workout suggestions for an advanced trainee?

A

can have 2, and occasionally 3 hard sessions / week. Weeks with 3 should be followed by an active recovery week

71
Q

what is a microcycle plan?

A

a 1 week plan

72
Q

Explain the principle of recoverability.

A

The ability to recover from individual and cumulative workouts is
necessary for gains.The more the CNS is stressed with intensity ≥ 80%, more rest between workouts is required

73
Q

neural deficits take ____ times longer to recover than skeletal muscle decrements.

A

2-5 times longer

74
Q

to or f, increased testosterone levels peak at 30 minutes into a work out.

A

true. It is back to baseline at 45 min

75
Q

what is cortisol?

A

a catabolic molecule that breaks muscle tissue down. IT becomes present in the body at 1 hour during a work out

76
Q

how many min / hours is recommended for moderate to hard workouts?

A

45 minutes

77
Q

True or false, active recovery week is the 4th week of a 4 week phase and the 3rd week of a 3 week phase?

A

true

78
Q

Active week recovery guidelines for Aerobic work.

A

During AR week: cut volume by 1/3

bike 30 min @70% during work weeks
Bike 20 min @70% during AR week

79
Q

Active week recovery guidelines for anaerobic work (E.g sprinting)

A

cut training volume in half.

e.g 1000m of sprints –> 500m

80
Q

Active week recovery guidelines for strength training: big multi joint, heavy exercises
(e.g squats, deadlifts, leg press)

A

cut both sets and reps in half.

81
Q

Active week recovery guidelines for strength training: smaller muscle, joint isolated
(e.g upper back , abs)

A

cut only the sets in half

82
Q

introduction of stimulus causes fatigue which causes the individuals line to drop below their baseline. As they Rest, ______ occurs that allows them to return to their initial baseline.

A

compensation

83
Q

what is supercompensation

A

If sufficient rest is provided the line may surpass the individuals initial baseline reflecting increased fitness or strength.

84
Q

when should a next training load be applied?

A

At the peak of super compensation.

As long as new stimulus is introduced while the individual i above their old baseline, progress has been made.

85
Q

What occurs if new stimulus is applied too late after a training load.

A

Detraining = the loss of gains from previous training. Regression will cause the line to go back to the individuals original baseline.

86
Q

T or f, loading is non-linear while performance gain is linear.

A

true

87
Q

Why is under training better than overtraining?

A

After under training, some fatigue still sets in causing an individuals line to fall below their base line. With appropriate rest, supercompensation in small amounts is possible.

Overtraining typically results in injury because adaptive capabilities have been exceeded.

OVERTRAINING = REGRESSION

88
Q

what is the principle of long-term development.

A

health is a life long dedication. To be healthy at 70+ a foundation needs to be build in the youth

89
Q

When training ceases, the training effect stops. Without continuous maintenance detraining will occur. This is the principle of?

A

Principle of reversibility

90
Q

what is the regression of strength compared to the regression of aerobic fitness?

A

strength regresses at a slower rate than aerobic fitness.

8 weeks of detrarining =
10% decrease in strength
30-40% decrease in AF

91
Q

Explain the principle of maintenance

A

much less work is required to maintain high level fitness than to reach it in the first place.

to strength maintain: work once /week
AF maintain : work twice / week

92
Q

explain the fitness-fatigue theory

A

For an average workout the fatigue lasts 24 hours but fitness gains last 72 hours. the gain of any work out is 3 X the fatigue.

Health 200 (9 decks)

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