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Exercise Physiology > training and performance > Flashcards

training and performance Flashcards

1
Q

5 factors that affect performance

A
  1. diet
  2. environment
  3. strength/skill
  4. CNS function
  5. energy production anaerobic sources
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2
Q

_____ fatigue is the decrease in motor units firing frequency

A

central

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3
Q

what fatigue causes CNS arousal

A

central

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4
Q

what type of fatigue is caused by overtraining?

A

central

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5
Q

what type of fatigue causes a decrease in sarcolemma action potential and decrease in calcium release?

A

peripheral

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6
Q

peripheral fatigue causes a ____ in force at cross-bridge

A

decrease

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7
Q

lack of atp and inhibition of calcium release is caused by ____ fatigue

A

peripheral

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8
Q

What is the inability to sustain performance/force production?

A

fatigue

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9
Q

Short term performance (10-180 sec) is affected most by ____ and _____

A

glycolysis
PC
(40-90%)

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10
Q

ultra short performances

A 
practice
skill
power
fiber type 
motivation
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11
Q

what is the most important factor in 3-20 minute aerobic performances?

A

VO2 max

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12
Q

When is running economy and steady state vo2 most important in performances?

A

aerobic performance (21-40 minutes) and (1-4 hours)

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13
Q

What is the best way to test anaerobic threshold?

A

max lactate stead state

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14
Q

what is the highest intensity that you can sustain indevidently?

A

critical power

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15
Q

equal to what you put in vs what u get out

A

running economy

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16
Q

the point where you can maintain a specific submaximal power output without fatigue

A

critical power

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17
Q

what is the predicted lactate threshold

A

ventilatory threshold

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18
Q

the increase in blood lactate at lactate threshold simulates ventilation via what??

A

Hydrogen ions

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19
Q

_____ is the point at which ventilation increases rapidly

A

ventilatory threshold

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20
Q

____ is the highest blood lactate that can be maintained over a period of time

A

maximal lactate steady state

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21
Q

___ and ____ is what makes up the endurance phase

A

duration

intensity

22
Q

What is the optimal intensity to improve VO2 max

A

90-95%

23
Q

What are 3 benefits from interval training?

A

increase lactate clearance
increase the time spent at a higher heart rate
increase total work performed

24
Q

the dose response consists of ____ , _____ and ____

A

duration
frequency
intensity

25
Q

long, slow distance is based on what?

A

volume

26
Q

what are 2 purported benefits of long, slow distance exercise?

A

increased mitochondrial/ capillary density

increase plasma volume/ RBC

27
Q

____ response occurs with one or several exercise bouts but do not improve further

A

acute

28
Q

_____ gains benefits occur early and plateau

A

rapid gains

29
Q

____ gains occur weeks after training

A

delayed gains

30
Q

linear gains are made ____ over time

A

continuously

31
Q

what is high intensity, continuous exercise called?

A

tempo training

32
Q

what are 3 purported benefits of high intensity continuous exercise?

A

increase tolerance to higher intensity
increase lactate threshold
“best of both” interval and long slow distance

33
Q

what 2 systems are used for training for an improved anaerobic power?

A

ATP- PC system

glycolytic system

34
Q

_____ is the application of overload to create adaptation

A

super-compensation theory

35
Q

____ is adaptation that occurs following a stimulus and recovery that allows some physiologic variable to achieve a greater level of function

A

super-compensation theory

36
Q

what is the purpose of year long training ?

A

no time to involute

37
Q

periodization is a decrease in ____ and ____ an increase in ____

A

volume and intensity

technique

38
Q

what is the key to periodization training?

A

planning

39
Q

____ is the short term reduction in training prior to competition

A

tapering

40
Q

what will happen to muscles during tapering?

A

resynthesize glycogen

heal from training induced damage

41
Q

what causes inflammation?

A

when white blood cells migrate to the area of damage

42
Q

2 a days is a good example of what?

A

functional overreaching

43
Q

what is the earlier phase? (overreaching/overtraining)

A

overreaching

44
Q

Inadequate balance of ___, ____, and ____ cause overreaching and over training

A

stress
volume
recovery

45
Q

After you ____ you cannot get back your performance level

A

overtrain

46
Q

if you wait too long to return to training what are 2 potential outcomes?

A

detrain

involute

47
Q

____ is longer and more extensive. If you take too many days off then you will not get back to your performance level

A

overtrain

48
Q

____ happens when you push yourself to hard and do not have enough recovery but still can get your performance level back

A

overreaching

49
Q

DOMS stands for what?

A

delayed onset of muscle soreness

50
Q

DOMS is more common in what type of exercise?

A

eccentric

51
Q

____ is often 24-48 hours after “unfamiliar” strenuous exercise

A

delayed muscle onset

52
Q

what are the 2 biggests mistake in training ?

A

overtraining and overreaching

Exercise Physiology (6 decks)

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