Training principles

Question 1

In the initial bed rest study, by what % did VO2 max decrease?

Answer 1

by 27%!

Question 2

In the initial bed rest study, there was a ________ return to pre bed rest levels of fitness for fitter subjects compared to less fit.

Answer 2

slower

Question 3

In the initial bed rest study, there was (change/no change) in max HR and (change/no change) in submax HR.

Answer 3

no change; change (major)

Question 4

How did stroke volume change after bed rest?

Answer 4

decreased

Question 5

In the bed rest study, by what % did HR increase by at 1.5L/min VO2?

Answer 5

27%

Question 6

Why did HR increase in the bed rest study?

Answer 6

because of drop in SV

Question 7

The net proportional decline in VO2 max for a period of ____ years was comparable with the experiences after 3 weeks of strict bed rest at age 20.

Answer 7

40

Question 8

What is the first CV effect from bed rest, and when does this happen?

Answer 8

decreased plasma volume; 24-72 hours

Question 9

During bed rest, the headward fluid shift is sensed by ______ baroreceptors which stimulate the kidney to ______ fluid elimination (diuresis)

Answer 9

carotid; increase

Question 10

What is the result of decreased plasma volume?

Answer 10

decreased preload, = decreased EDV, = decreased SV, = decreased Q

Question 11

With bed rest, there is an ____ of venous pooling in the lower extremity.

Answer 11

increase

Question 12

How does the body try to compensate for CV effects from bed rest?

Answer 12

1. increased HR to compensate for decreased SV

2. Increased TPR to compensate for decreased Q

Question 13

_______ ________ = BP drop due to physiological changes from being on bed rest.

Answer 13

orthostatic hypotension

Question 14

What is orthostatic hypotension primarily due to ?

Answer 14

1. Venous pooling in lower extremity and

2. delay in vasoconstriction of large blood vessels

Question 15

What does systolic drop by with rapid position change after bed rest?

Answer 15

at least 20 mmHg

Question 16

How can you manage symptoms of light headedness and feeling faint because of bed rest?

Answer 16

change positions SLOWY

Question 17

Out of HR max, VO2 max, SV, Q, and a-VO2 difference, what decreases the most after 3 months of detraining? The least? What increases?

Answer 17

VO2 max; a-VO2; HR max

Question 18

What variable drops the most after 12 days of detraining?

Answer 18

SV

Question 19

The goal of training is to stimulate _______ and ______ adaptation to improve functional capacity.

Answer 19

structural; functional

Question 20

What are the 2 major goals of aerobic training?

Answer 20

1. Develop functional capacity of the central circulation

2. Enhance aerobic capacity of the specific muscles

Question 21

What are the 4 general training principles?

Answer 21

1. Overload
2. Specificity
3. Individual differences/ initial values
4. Reversibility (or de-training)

Question 22

_________ of overload is needed for continued change

Answer 22

profession

Question 23

Overload is a combination of what 3 things ?

Answer 23

1. Frequency
2. Duration
3. Intensity

Question 24

Overload applies to everyone, regardless of baseline functional capacity (T/F).

Answer 24

True!

Question 25

Adaptations in metabolic and physiological systems depend on the type of _________ imposed and muscle mass activated.

Answer 25

overload

Question 26

What is the SAID priniciple?

Answer 26

Specific adaptations to imposed demand

Question 27

Those with _____ initial values can see larger potential gain?

Answer 27

low

Question 28

If you remove training stimulus, physiology/performance will back toward _________ .

Answer 28

Pre-training

Question 29

There is a _______ and ______ nature of exercise training improvement, even in high-performance athletes.

Answer 29

transient; reversible

Question 30

Inclusion of ________ used in cycles of training to ensure peak performance.

Answer 30

recovery

Question 31

What does FITT stand for?

Answer 31

Frequency, Intensity, Time, Type

Question 32

What frequency is recommended for moderate intensity exercise? For vigorous?

Answer 32

at least 5 days/week; at least 3 days/week

Question 33

What is the recommended combination of moderate and vigorous activity?

Answer 33

At least 3-5 days/week

Question 34

What is the most critical factor of FITT?

Answer 34

Intensity

Question 35

_______ is very individual.

Answer 35

intensity

Question 36

What is the general % of VO2 max set at? % HR max to achieve minimal threshold stimulus for CV improvement?

Answer 36

45-60% VO2 max; 65-70% HR max

Question 37

What is the minimum amount of moderate intensity exercise you should get? Vigorous intensity exercise to reach recommended targets?

Answer 37

30-60 min/d (> or equal to 150 min/wk) of moderate intensity; > or equal to 75 min/week vigorous intensity exercise

Question 38

< ____ min/day can be beneficial, esp. in previously sedentary individuals.

Answer 38

20

Question 39

What are the additions to the FITT in the new 9th addition?

Answer 39

- volume - pattern - progression

Question 40

What are 3 common methods to prescribe intensity?

Answer 40

1. Maximal HR method 2. HRR method 3. RPE

Question 41

How do you measure maximal HR?

Answer 41

220-age

Question 42

How do you measure target HR?

Answer 42

HRmax x % desired intensity

Question 43

How do you measure HR target?

Answer 43

[HRmax - HRrest x % desired intensity] + HR rest

Question 44

What is considered "moderate" HRR?

Answer 44

40-< 60%

Question 45

"long slow distance" aerobic training is also known as ?

Answer 45

continuous

Question 46

What are the 2 types of aerobic training?

Answer 46

1. continuous | 2. interval

Question 47

What 4 things does rate of progression depend on ?

Answer 47

1. Health status 2. Physical fitness 3. Training responses 4. Exercise program goals

Question 48

What 2 things does the "start low and go slow" approach achieve?

Answer 48

1. Reduce risk of adverse CV events | 2. Enhance adoption and adherence

Question 49

What factor should you start increasing first?

Answer 49

Time

Question 50

For rate of progression, start by increasing __-__ minutes every 1-2 weeks for the first __-__ weeks.

Answer 50

5-10; 4-6

Question 51

After ___ weeks you can adjust other elements to meet guidelines.

Answer 51

4

Question 52

Avoid ____ increases in any one component to minimize risk of muscle soreness, injury, undue fatigue and long term risk of overtraining.

Answer 52

large

Question 53

Monitor for adverse effects of increased ______ and adjust prescription.

Answer 53

volume

Question 54

You should see an improvement in VO2 max around ___ weeks.

Answer 54

4

Question 55

If intensity is held constant, what other two variables could be decreased to maintain aerobic fitness goals?

Answer 55

Frequency and duration

Question 56

Other fitness components change more quickly than ______.

Answer 56

VO2 max