Training principles Flashcards
In the initial bed rest study, by what % did VO2 max decrease?
by 27%!
In the initial bed rest study, there was a ________ return to pre bed rest levels of fitness for fitter subjects compared to less fit.
slower
In the initial bed rest study, there was (change/no change) in max HR and (change/no change) in submax HR.
no change; change (major)
How did stroke volume change after bed rest?
decreased
In the bed rest study, by what % did HR increase by at 1.5L/min VO2?
27%
Why did HR increase in the bed rest study?
because of drop in SV
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.
40
What is the first CV effect from bed rest, and when does this happen?
decreased plasma volume; 24-72 hours
During bed rest, the headward fluid shift is sensed by ______ baroreceptors which stimulate the kidney to ______ fluid elimination (diuresis)
carotid; increase
What is the result of decreased plasma volume?
decreased preload, = decreased EDV, = decreased SV, = decreased Q
With bed rest, there is an ____ of venous pooling in the lower extremity.
increase
How does the body try to compensate for CV effects from bed rest?
- increased HR to compensate for decreased SV
2. Increased TPR to compensate for decreased Q
_______ ________ = BP drop due to physiological changes from being on bed rest.
orthostatic hypotension
What is orthostatic hypotension primarily due to ?
- Venous pooling in lower extremity and
2. delay in vasoconstriction of large blood vessels
What does systolic drop by with rapid position change after bed rest?
at least 20 mmHg
How can you manage symptoms of light headedness and feeling faint because of bed rest?
change positions SLOWY
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?
VO2 max; a-VO2; HR max
What variable drops the most after 12 days of detraining?
SV
The goal of training is to stimulate _______ and ______ adaptation to improve functional capacity.
structural; functional
What are the 2 major goals of aerobic training?
- Develop functional capacity of the central circulation
2. Enhance aerobic capacity of the specific muscles
What are the 4 general training principles?
- Overload
- Specificity
- Individual differences/ initial values
- Reversibility (or de-training)
_________ of overload is needed for continued change
profession
Overload is a combination of what 3 things ?
- Frequency
- Duration
- Intensity
Overload applies to everyone, regardless of baseline functional capacity (T/F).
True!
Adaptations in metabolic and physiological systems depend on the type of _________ imposed and muscle mass activated.
overload
What is the SAID priniciple?
Specific adaptations to imposed demand
Those with _____ initial values can see larger potential gain?
low
If you remove training stimulus, physiology/performance will back toward _________ .
Pre-training
There is a _______ and ______ nature of exercise training improvement, even in high-performance athletes.
transient; reversible
Inclusion of ________ used in cycles of training to ensure peak performance.
recovery
What does FITT stand for?
Frequency, Intensity, Time, Type
What frequency is recommended for moderate intensity exercise? For vigorous?
at least 5 days/week; at least 3 days/week
What is the recommended combination of moderate and vigorous activity?
At least 3-5 days/week
What is the most critical factor of FITT?
Intensity
_______ is very individual.
intensity
What is the general % of VO2 max set at? % HR max to achieve minimal threshold stimulus for CV improvement?
45-60% VO2 max; 65-70% HR max
What is the minimum amount of moderate intensity exercise you should get? Vigorous intensity exercise to reach recommended targets?
30-60 min/d (> or equal to 150 min/wk) of moderate intensity; > or equal to 75 min/week vigorous intensity exercise
< ____ min/day can be beneficial, esp. in previously sedentary individuals.
20
What are the additions to the FITT in the new 9th addition?
- volume
- pattern
- progression
What are 3 common methods to prescribe intensity?
- Maximal HR method
- HRR method
- RPE
How do you measure maximal HR?
220-age
How do you measure target HR?
HRmax x % desired intensity
How do you measure HR target?
[HRmax - HRrest x % desired intensity] + HR rest
What is considered “moderate” HRR?
40-< 60%
“long slow distance” aerobic training is also known as ?
continuous
What are the 2 types of aerobic training?
- continuous
2. interval
What 4 things does rate of progression depend on ?
- Health status
- Physical fitness
- Training responses
- Exercise program goals
What 2 things does the “start low and go slow” approach achieve?
- Reduce risk of adverse CV events
2. Enhance adoption and adherence
What factor should you start increasing first?
Time
For rate of progression, start by increasing __-__ minutes every 1-2 weeks for the first __-__ weeks.
5-10; 4-6
After ___ weeks you can adjust other elements to meet guidelines.
4
Avoid ____ increases in any one component to minimize risk of muscle soreness, injury, undue fatigue and long term risk of overtraining.
large
Monitor for adverse effects of increased ______ and adjust prescription.
volume
You should see an improvement in VO2 max around ___ weeks.
4
If intensity is held constant, what other two variables could be decreased to maintain aerobic fitness goals?
Frequency and duration
Other fitness components change more quickly than ______.
VO2 max
