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PHTH 517 > Training principles > Flashcards

Training principles Flashcards

1
Q

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

A

by 27%!

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2
Q

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

A

slower

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3
Q

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

A

no change; change (major)

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4
Q

How did stroke volume change after bed rest?

A

decreased

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5
Q

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

A

27%

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6
Q

Why did HR increase in the bed rest study?

A

because of drop in SV

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7
Q

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.

A

40

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8
Q

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

A

decreased plasma volume; 24-72 hours

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9
Q

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

A

carotid; increase

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10
Q

What is the result of decreased plasma volume?

A

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

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11
Q

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

A

increase

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12
Q

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

A
  1. increased HR to compensate for decreased SV

2. Increased TPR to compensate for decreased Q

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13
Q

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

A

orthostatic hypotension

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14
Q

What is orthostatic hypotension primarily due to ?

A
  1. Venous pooling in lower extremity and

2. delay in vasoconstriction of large blood vessels

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15
Q

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

A

at least 20 mmHg

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16
Q

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

A

change positions SLOWY

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17
Q

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?

A

VO2 max; a-VO2; HR max

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18
Q

What variable drops the most after 12 days of detraining?

A

SV

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19
Q

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

A

structural; functional

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20
Q

What are the 2 major goals of aerobic training?

A
  1. Develop functional capacity of the central circulation

2. Enhance aerobic capacity of the specific muscles

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21
Q

What are the 4 general training principles?

A
  1. Overload
  2. Specificity
  3. Individual differences/ initial values
  4. Reversibility (or de-training)
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22
Q

_________ of overload is needed for continued change

A

profession

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23
Q

Overload is a combination of what 3 things ?

A
  1. Frequency
  2. Duration
  3. Intensity
24
Q

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

A

True!

25
Q

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

A

overload

26
Q

What is the SAID priniciple?

A

Specific adaptations to imposed demand

27
Q

Those with _____ initial values can see larger potential gain?

A

low

28
Q

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

A

Pre-training

29
Q

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

A

transient; reversible

30
Q

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

A

recovery

31
Q

What does FITT stand for?

A

Frequency, Intensity, Time, Type

32
Q

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

A

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

33
Q

What is the recommended combination of moderate and vigorous activity?

A

At least 3-5 days/week

34
Q

What is the most critical factor of FITT?

A

Intensity

35
Q

_______ is very individual.

A

intensity

36
Q

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

A

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

37
Q

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

A

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

38
Q

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

A

20

39
Q

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

A
  • volume
  • pattern
  • progression
40
Q

What are 3 common methods to prescribe intensity?

A
  1. Maximal HR method
  2. HRR method
  3. RPE
41
Q

How do you measure maximal HR?

A

220-age

42
Q

How do you measure target HR?

A

HRmax x % desired intensity

43
Q

How do you measure HR target?

A

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

44
Q

What is considered “moderate” HRR?

A

40-< 60%

45
Q

“long slow distance” aerobic training is also known as ?

A

continuous

46
Q

What are the 2 types of aerobic training?

A
  1. continuous

2. interval

47
Q

What 4 things does rate of progression depend on ?

A
  1. Health status
  2. Physical fitness
  3. Training responses
  4. Exercise program goals
48
Q

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

A
  1. Reduce risk of adverse CV events

2. Enhance adoption and adherence

49
Q

What factor should you start increasing first?

A

Time

50
Q

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

A

5-10; 4-6

51
Q

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

A

4

52
Q

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

A

large

53
Q

Monitor for adverse effects of increased ______ and adjust prescription.

A

volume

54
Q

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

A

4

55
Q

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

A

Frequency and duration

56
Q

Other fitness components change more quickly than ______.

A

VO2 max

PHTH 517 (16 decks)

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