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256-Exercise science > Week 11 Lecture > Flashcards

Week 11 Lecture Flashcards

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1
Q

Define intensity

A

The overload needed to bring about a training effect

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2
Q

CRF improves at ______% of VO2 max

A

60-80

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3
Q

What is the direct method of determining target heart rate range (THR)

A

Determined from max GXT, HR at 60-80% of VO2 max

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4
Q

What is the indirect method of determining THR

A
  • subtract resting HR from max HR to obtain heart rate reserve HRR

Then

  • take 60-80% of HRR

Then

  • Add each HRR to resting HRR to obtain THR range
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5
Q

What is another method to get THR

A

Take 70% and 85% of max heart rate as THR range

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6
Q

For strength gains in an untrained individual, ___ sets of ___% 1-rm _______ days a week

A
  • 4 sets
  • 60%
  • 3 days a week
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7
Q

Define Inter-individual Variability

A

Identifies that a specific training stimulus may incur different results based on individual factors

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8
Q

List the principles of exercise prescription

A
  1. Specificity
  2. Progression
  3. Overload
  4. Inter-individual Variability
  5. Initial values
  6. Diminished returns
  7. Reversibility
  8. Supercompensation
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9
Q

List the elements to exercise prescription

A
  1. Mode
  2. Intensity
  3. Duration
  4. Frequency
  5. Progression
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10
Q

List 4 metabolic adaptations

A
  1. Mitochondrial potential
  2. Fat metabolism: increased lipolysis
  3. CHO metabolism - enhanced capacity to oxidise CHO
  4. Muscle fibre type and size
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11
Q

List 7 CV adaptations

A
  1. Cardiac hypertrophy
  2. Plasma volume
  3. Heart rate
  4. Stroke volume
  5. Cardiac output
  6. Oxygen extraction
  7. Blood pressure
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12
Q

What are the three phases of the OPT model of performance training

A

Muscular stabilisation

Strength

Power

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13
Q

What are the three components to exercise treatment?

A
  1. Needs analysis
  2. Setting program goals
  3. Acute program variables (intensity, set number, rest duration)
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14
Q

What are the four factors that contribute to increased lipolysis with training

A
  1. increased skeletal muscle blood flow
  2. Increased fat mobilising and metabolising enzymes
  3. Increased muscle mitochondrial respiratory capacity
  4. Decreased catecholamines
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15
Q

State what happens to blood flow distribution during sub-maximal exercise ?

A

Blood is distributed from fast twitch fibres to slow twitch fibres

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16
Q

State what happens to blood flow distribution during maximal intensity exercise ?

A

Further blood is shunts away from less important organs ( renal and digestive tract)

17
Q

How will Improved fitness effect respiratory rate? And why?

A

Decreased resp. rate

Due to increases in tidal volume of air inspired and expired

18
Q

List 3 net improvements that occur as a result of pulmonary adaptations

A
  1. Lower respiratory rate
  2. Reduced lactate production of ventilatory muscles
  3. Respiratory muscles enhance the ability to utilise circulating lactate as a fuel
19
Q

What is the inverted “U” hypothesis

A

Graph using an inverted “U” to state that performance, happiness and health (y axis) are related to stress level (x axis)

20
Q

Define overreaching

A

Unplanned, excessive overload

21
Q

Define overtraining

A

Untreated overreaching, that results in breakdown and longer recovery

22
Q

List 5 symptoms of overtraining syndrome

A
  1. Mood state disturbance (apathy, depression)
  2. Poor performance with high fatigue
  3. Elevated resting HR
  4. Loss of appetite
  5. Weight loss and hair loss
23
Q

The release of what 3 enzymes/substrates in muscle is related to DOMS

A
  1. Creatine kinase
  2. Myoglobin
  3. Troponin
24
Q

Name 3 factors contributing to DOMS

A
  1. Minute tissue tears
  2. Acute inflammation
  3. Fluid retention
25
Q

Define GAS

A

General adaptation syndrome

  • stress causes a physiological response by our physiology and psychology no matter how high or low it is

256-Exercise science (13 decks)

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