TSAC-F Part 2 Flashcards
1
Q
What is detraining?
A
Detraining refers to the period of reduced or discontinued training following a period of regular training.
2
Q
What cardiovascular changes occur during detraining?
A
- Cardiovascular fitness and endurance decline
- Heart becomes less efficient
- Stroke volume decreases
- Blood volume and capillary density decrease
3
Q
What muscle changes occur due to detraining?
A
- Decrease in muscle mass and strength
- Decreased protein synthesis
- Increased protein breakdown
- Reduced muscle fiber size and cross-sectional area
4
Q
What metabolic changes are associated with detraining?
A
- Decreased metabolic rate
- Changes in metabolic enzyme activity
- Reduced energy expenditure
- Potential weight gain
5
Q
How does detraining affect flexibility and range of motion?
A
Detraining can lead to a decrease in flexibility and joint range of motion due to decreased tissue elasticity and increased stiffness.
6
Q
How does the time course of aerobic detraining compare to anaerobic detraining?
A
Aerobic detraining occurs at a slower rate compared to anaerobic detraining.
7
Q
What factors influence the time course of aerobic detraining?
A
- Persistence of aerobic enzymes
- Capillary networks
- Individual factors
- Training history
- Duration and intensity of the detraining period
8
Q
What is the typical time frame for noticeable decreases in muscle strength during anaerobic detraining?
A
Notable decreases can occur within a few weeks of detraining.
9
Q
What factors affect the time course for retraining?
A
- Detraining duration
- Individual characteristics
- Training program
10
Q
What is the minimum exercise volume needed to maintain aerobic training adaptations?
A
A minimum of two sessions per week, each lasting at least 20-30 minutes at moderate to high intensity.
11
Q
What is the minimum exercise volume needed to maintain anaerobic training adaptations?
A
At least one or two high-intensity sessions per week.
12
Q
What are common physiological adaptations to heat acclimatization?
A
- Increased sweat rate
- Decreased salt concentration in sweat
- Improved cardiovascular function
- Decreased heart rate
- Increased heat shock protein production
- Enhanced temperature regulation
13
Q
What adaptations occur during cold acclimatization?
A
- Increased metabolic rate
- Enhanced vasoconstriction and insulation
- Improved shivering response
- Improved cold-induced vasodilation
- Increased non-shivering thermogenesis
14
Q
What physiological adaptations occur at high altitudes?
A
- Increased ventilation
- Increased red blood cell production
- Enhanced capillary density
- Improved oxygen extraction
- Increased production of myoglobin
- Changes in pulmonary artery pressure
- Increased production of altitude-specific enzymes
15
Q
True or False: Physiological adaptations do not occur in response to high humidity.
A
False
16
Q
What are the signs and symptoms of heat stress?
A
- Profuse sweating
- Fatigue and weakness
- Headache
- Dizziness or lightheadedness
- Nausea or vomiting
- Muscle cramps
- Rapid heartbeat
- Faintness or syncope
17
Q
List the symptoms of heat stroke.
A
- High body temperature (above 104°F or 40°C)
- Altered mental state
- Strong and rapid pulse
- Flushed, hot, and dry skin
- Difficulty breathing
- Seizures
- Loss of consciousness
18
Q
What are the symptoms of hypothermia?
A
- Shivering
- Cold and pale skin
- Slurred speech
- Fatigue and weakness
- Confusion or memory loss
- Lack of coordination
- Slow, shallow breathing
- Slow heartbeat
19
Q
What are the symptoms of altitude sickness?
A
- Headache
- Nausea or vomiting
- Fatigue or weakness
- Dizziness or lightheadedness
- Difficulty sleeping
- Loss of appetite
- Shortness of breath
- Swelling of hands, feet, or face
20
Q
What predisposing factors increase susceptibility to heat illness?
A
- Lack of heat acclimatization
- Poor hydration practices
- Lack of physical fitness
- Certain medications or medical conditions
21
Q
What factors contribute to increased risk of hypothermia?
A
- Inadequate insulation or clothing
- Wet clothing
- Poor nutrition and hydration
- Lack of shelter or protection
22
Q
What are the effects of heat on physical performance?
A
High heat can significantly impair physical performance due to increased cardiovascular strain, reduced oxygen availability, and increased perceived exertion.
23
Q
What effect does heat have on physical performance?
A
High heat can significantly impair physical performance due to increased cardiovascular strain, reduced oxygen availability, and increased perceived exertion. Endurance activities are particularly affected.
24
Q
How does heat affect work capacity?
A
Heat can decrease work capacity by reducing physical endurance, decreasing strength and power output, impairing cognitive function, and increasing the risk of heat-related illnesses.
25
What are the impacts of cold temperatures on physical performance?
Cold temperatures can reduce muscle strength, power, and coordination, and can impair dexterity and fine motor control due to cold-induced vasoconstriction.
26
How does cold affect work capacity?
Cold environments can decrease work capacity due to increased energy expenditure for thermoregulation, reduced grip strength, and impaired tactile sensitivity.
27
What impact does altitude have on physical performance?
High altitude can significantly affect physical performance due to reduced oxygen availability, particularly impacting aerobic performance.
28
How does altitude affect work capacity?
Altitude can decrease work capacity by reducing aerobic endurance, impairing recovery between tasks, and increasing fatigue.
29
What are the effects of shift work on physical performance?
Irregular work schedules can disrupt sleep patterns, leading to decreased reaction time, reduced strength and endurance, and impaired cognitive function.
30
How does shift work affect work capacity?
Shift work can negatively impact work capacity by reducing alertness, increasing fatigue, and impairing decision-making abilities.
31
Describe the initial adaptations to heat acclimatization.
Initial physiological responses to heat exposure occur within a few days to a week, such as increased sweating and improved cardiovascular adjustments.
32
What is the typical time frame for full heat acclimatization?
Full heat acclimatization generally takes around two to three weeks of continuous heat exposure.
33
What are the immediate adaptations to cold acclimatization?
Immediate responses include vasoconstriction and shivering to maintain core body temperature.
34
What is the typical duration for long-term cold acclimatization?
Long-term adaptations occur over several weeks to months of cold exposure.
35
What initial adaptations occur at high altitude?
Upon rapid ascent, the body increases breathing rate, heart rate, and ventilation to compensate for decreased oxygen availability.
36
How long does full altitude acclimatization typically take?
Full altitude acclimatization typically takes several weeks to months of continuous exposure.
37
What are the key components of heat conditioning?
Key components include gradual heat exposure, hydration strategies, and specific heat training sessions.
38
Fill in the blank: To facilitate optimal adaptations to cold, practitioners should begin with _______.
[mild cold exposure]
39
What are the tactical considerations for shift work?
Consider circadian rhythms, implement regular shift rotations, limit quick turnarounds, and consider individual preferences.
40
What are some fatigue mitigation strategies for shift workers?
Provide education on sleep hygiene, implement scheduled rest breaks, and offer napping facilities.
41
How does the body respond to exercise in heat?
Increased thermoregulatory demands, increased fluid loss, and increased perceived exertion.
42
What is a physiological response to cold during exercise?
Vasoconstriction to reduce heat loss and maintain core body temperature.
43
What happens to oxygen availability at high altitude during exercise?
Decreased oxygen availability leads to increased respiratory rate and heart rate.
44
How does hazardous exposure affect the body during exercise?
Can lead to respiratory distress, reduced lung function, and potential organ damage.
45
What is the impact of shift work on sleep patterns?
Disrupted sleep patterns leading to insufficient and fragmented sleep.
46
What should be considered when designing schedules for tactical professionals?
Align schedules with circadian rhythms and allow for adequate rest and recovery.
47
What are the effects of shift work on sleep patterns?
Disrupted sleep patterns, insufficient and fragmented sleep, impaired cognitive function, reaction time, and physical performance.
## Footnote
Shift work can lead to a variety of negative impacts on overall health and performance.
48
How does shift work affect circadian rhythms?
Disrupts the body's natural circadian rhythms, affecting hormonal regulation, metabolism, and overall physiological functioning.
## Footnote
Circadian rhythms are critical for maintaining various bodily functions.
49
What is a consequence of increased fatigue due to shift work?
Decreased alertness, physical performance, and cognitive function.
## Footnote
Fatigue can significantly impair daily functioning and safety.
50
What is heat acclimatization?
Gradual exposure to heat conditions to facilitate adaptation.
## Footnote
This process helps the body cope with higher temperatures during exercise.
51
What hydration strategies should be emphasized during training in the heat?
Proper hydration and electrolyte balance, fluid intake guidelines, and strategies to maintain hydration.
## Footnote
Adequate hydration is essential for performance and safety.
52
How should exercise intensity and duration be modified in the heat?
Adjust intensity and duration to account for increased strain and reduced exercise tolerance, incorporate rest breaks or cooling strategies.
## Footnote
These adjustments are crucial to prevent heat-related illnesses.
53
What layering techniques should be taught for cold conditions?
Appropriate layering techniques and suitable clothing for insulation and moisture management.
## Footnote
Proper clothing is vital for maintaining body temperature in cold environments.
54
Why is an extended warm-up period important in cold conditions?
It helps increase core body temperature and joint mobility, reducing the risk of cold-related injuries.
## Footnote
A thorough warm-up is essential for safety and performance.
55
What should be considered when adjusting exercise in cold environments?
Modify intensity and duration due to increased energy expenditure required to maintain body temperature.
## Footnote
Shorter, more frequent bouts of exercise may be more effective.
56
What is the purpose of gradual ascent during altitude training?
To allow the body to adapt to reduced oxygen levels.
## Footnote
Acclimatization is crucial for performance at high altitudes.
57
What adjustments should be made for exercise at high altitudes?
Reduce exercise intensity initially and allow for longer recovery periods between sets.
## Footnote
These adjustments help manage fatigue associated with lower oxygen availability.
58
What is one technique to enhance adaptations to reduced oxygen levels?
Incorporate hypoxic training or simulated altitude environments.
## Footnote
These methods can improve performance in low oxygen conditions.
59
What is the role of risk assessment in hazardous exposure training?
Identify potential hazards and implement appropriate safety measures.
## Footnote
Risk management is crucial for safety in training environments.
60
What should be ensured regarding protective equipment in hazardous conditions?
Individuals should have access to and utilize appropriate protective equipment and follow established safety procedures.
## Footnote
Safety protocols are essential to prevent injuries.
61
What is the purpose of training simulations in hazardous environments?
Prepare individuals for potential hazards they may encounter.
## Footnote
Realistic simulations can improve readiness and response to emergencies.
62
How should training schedules be modified for shift work?
Accommodate flexible training schedules to align with shift rotations and unpredictable job assignments.
## Footnote
Flexibility in training can help maintain performance levels.
63
What recovery strategies should be emphasized for individuals in shift work?
Sleep hygiene, stress management, and nutrition.
## Footnote
These strategies can mitigate the negative effects of disrupted sleep patterns.
64
What principle should be employed in training plans for shift workers?
Periodization principles that allow for adaptability in training plans.
## Footnote
Adaptability is key to managing varying energy levels associated with shift work.
