Training for Aerobic and Anaerobic Power (7)

Question 1

Specificity Principle*

Answer 1

adaptations in metabolic and physiologic functions that depend upon the type and mode of overload imposed

Question 2

Most effective evaluation of sport-specific performance

Answer 2

measurement most closely simulates the actual activity and/or uses the muscle mass and movement patterns sport requires

Question 3

overload principle applies to

Answer 3

everyone

Question 4

how to achieve overload

Answer 4

either manipulate training frequency, intensity, and duration, or combining these factors

Question 5

SAID principle

Answer 5

Specific adaptions to imposed demands

promotes specific training effects that produce specific performance improvements

Question 6

Specific overload of short duration induces

Answer 6

specific strength-power adaptions

Question 7

specific endurance training elicits specific

Answer 7

aerobic system adaptions

Question 8

overloading specific muscles with endurance training enhances performance and aerobic power by

Answer 8

facilitating O2 transport to ad O2 use by trained muscles

Question 9

greater blood flow in active tissues results from

Answer 9

increased microcirculation
more effective redistribution of cardiac output
combined effect of both factors

Question 10

individual differences principle

Answer 10

all individuals do not respond similarly to a given training stimulus

Question 11

Reversibility Principle

Answer 11

detraining rapidly occurs when terminating a training program

Question 12

How much detraining reduces both metabolic and exercise capacity

Answer 12

1 or 2 weeks

Question 13

Important changes that occur with anaerobic power training

Answer 13

1. increased levels of anaerobic substrates
2. increased quantity and activity of key enzymes that control the anaerobic phase of glucose catabolism
3. Two factors increase capacity to generate high levels of blood lactate during all-out exercise

Question 14

The two factors that increase capacity to generate high levels of blood lactate during all-out exercise

Answer 14

1. increased levels of glycogen and glycolytic enzymes

2. improved motivation and tolerance to “pain”

Question 15

four categories of diverse physiologic and metabolic factors to O2 transport and use

Answer 15

ventilation-aeration
central blood flow
active muscle metabolism
peripheral blood flow

Question 16

metabolic adapations of training

Answer 16

aerobic training improves capacity for respiratory control in skeletal muscle
endurance trained skeletal muscle fibers contain larger and higher numbers of mitochondira

Question 17

carbohydrate metabolism adaptions of training

Answer 17

trained muscle exhibits enhanced capacity to oxidize carbohydrate during maximal exercise
Reduced carb as fuel and increased fatty acid combustion in submaximal exercise

Question 18

training affects heart rate

Answer 18

decreases intrinsic firing rate of SA node pacemaker tissue

Question 19

submax HR decreases with endurance training

Answer 19

12-15 beats/min

Question 20

training’s affect on stroke volume

Answer 20

increase during rest and exercise regardless of age or gender

Question 21

4 factors that increase stroke volume

Answer 21

1. increased internal left-ventricular volume and mass
2. reduced cardiac and arterial stiffness
3. increased diastolic filing time
4. improved intrinsic cardiac contractile function

Question 22

endurance athletes will maintain a _____ VO2 at the same HR as untrained athletes

Answer 22

higher

Question 23

training’s effect on cardiac output

Answer 23

increase in max cardiac output

trained athletes CO increases linearly with VO2

Question 24

Oxygen extraction (a-vO2 difference)

Answer 24

aerobic training increases quantity of O2 extractd from circulating blood

Question 25

maximal exercise's effect on blood flow

Answer 25

1. larger max CO 2. greater blood distribution to muscle from nonactive areas 3. enlargement of cross-sectional areas of arteries and veins; 20% increase in capillarization

Question 26

training's effect on BP

Answer 26

reduces systolic and diastolic bp during rest and submax exercuse

Question 27

pulmonary adaptations with training

Answer 27

maximal exercise Ve increases from increased tidal volume and breathing rate as VO2 max increases increases tidal volume and decreases breathing frequency- increases O2 extraction from inspired air

Question 28

pulmonary adaptions enhances exercises endurance for two reasons:

Answer 28

1. reduces fatigue of ventilatory musculature | 2. oxygen freed from use by respiratory musculature, becomes available to active locomotor muscles

Question 29

endurance training lowers blood lactate levels and extends exercise before onset of blood lactate accumulation by

Answer 29

1. decreases rate of lactate formation during exercise 2. increasing rate of lactate clearance during exercise 3. combined effects of decreasing lactate formation and increasing lactate removal

Question 30

four additional aerobic training adaptions

Answer 30

1. favorable body composition changes 2. more efficient body heat transfer 3. enhanced endurance performance 4. positive psychological benefits

Question 31

factors that affect aerobic training responses

Answer 31

1. initial level of aerobic fitness 2. training intensity 3. training frequency 4. training duration

Question 32

Aerobic capacity improves if exercise intensity maintains HR between

Answer 32

55-70% of max HR

Question 33

determining the "training sensitive zone"

Answer 33

train at percentage of HRmax (220-age)

Question 34

exercising at or slightly above lactate threshold is

Answer 34

effective

Question 35

training duration threshold per workout for optimal aerobic improvement

Answer 35

none exisits

Question 36

more frequent training produces

Answer 36

beneficial effects when training at lower intensity

Question 37

how long before improvements occur

Answer 37

several weeks | 4-8 weeks for noticeable difference

Question 38

taper for peak performance

Answer 38

before competition, athletes taper training intensity and/or volume to reduce physiologic and psychological stress and optimizing performance

Question 39

how to maintain gains in aerobic fitness

Answer 39

intensity is held constant | frequency and duration can remain lower

Question 40

lactate-generating capacity

Answer 40

to improve energy transfer capacity, training must overload the energy system

Question 41

blood lactate rises to near-peak levels after how long with maximal exercise

Answer 41

1 min | rest for 3-5 min then do it again

Question 42

two major goals of aerobic trainig

Answer 42

1. develop the capacity of the central circulation to deliver oxygen 2. enhance the capacity of the active musculature to supply and process oxygen

Question 43

interval training

Answer 43

repeated activity bouts with brief rest periods permit completion of intense exercise without appreciable fatigue

Question 44

four factor that impact interval training prescription

Answer 44

intensity duration length of recovery interval number of repetitions of exercise-relief interval

Question 45

continuous training

Answer 45

involves steady-paced, prolonged exercise at moderate or high aerobic intensity , usually 60-80% VO2max

Question 46

fartlek training

Answer 46

speed play determined based on "how it feels" running faster then slower on level and hilly terrain

Question 47

sympathetic form of overtraining

Answer 47

increased sympathetic activity during rest

Question 48

parasympathetic form of overtraining

Answer 48

predominance of vagal activity during rest and physical activity

Question 49

overload

Answer 49

a planned, systematic, and progressive increase in training to improve performance

Question 50

overreaching

Answer 50

unplanned, excessive overload with inadequate rest; poor performance observed in training and competition recovery after a few days of interventions

Question 51

overtraining syndome

Answer 51

untreated overreaching that produces long -term decreased performance and impaired ability to train