Week 8

Question 1

Aerobic Exercise Recommendation for adults

Also define Aerobic exercise

Answer 1

• At least 5 days a week of moderate intensity activity 30-60min/day
• Or at least 3 days a week of vigourous activity 20-60min/day
• Or a combo of vigourous and moderate 3-5 times per week
• Aerobic is exercises that use major muscle groups in a continuous rhythmic manner

Question 2

Resistance Exercise Recommendations for Adults

Also Define Resistance Exercise

Answer 2

• 2-3 times per week
• For novice-intermediate exercisers strength development work within 60%-70% of you 1RM
• For more experienced people work within 80% or more of you 1RM
• For muscular endurance work within exercises 50% or lower of your 1RM
• Exercises that cause muscles to contract against external resistance

Question 3

Flexibility Exercise recommendations for adults

Answer 3

• At least 2-3 times per week (daily is most effective)
• Can include static holds, dytnamic stretching, etc.
• Stretch to the point of tightness or slight discomfort

Question 4

Neuromotor Exercise Recommendations for Adults

and define it

Answer 4

• At least 2-3 days per week
• At least 20-30 minutes
• Activities depend on the individual with recommendations for fall reduction including balance, agility, coordination, gait, etc. or multifaceted activities like tai-chi or yoga

Question 5

7 Principles of Exercise Training

list them

Answer 5

overload, progression, specificity, rest/recovery, individualization, reversibility, periodization

Question 6

Overload

Answer 6

the training stimulus must be greater than that to which the body is accustomed

Question 7

Overload

is the minimum % of your Heart Rate reserve do you need to train at to improve cardiorespiratory fitness?

Answer 7

30%

Question 8

Overload

progressive overload requires manipulating…

Answer 8

training frequency, intensity, or duration, or combining the 3 factors

Question 9

Progression

Answer 9

as the body’s physiological capacities expand in response to overload, the workload must be increased to ensure continued improvement

Question 10

Progression

The 10% Rule

Answer 10

states that you should only increase your weekly mileage (or volume or weight etc.) in increments of 10 percent

Question 11

Progression

Examples of how to achieve progression for resistance training

Answer 11

• Increase intensity
• More repetitions
• Decrease resistance and increase volume (drop sets)

Question 12

Progression

On top of gradual progression of exercise volume and intensity, what else can be done to reduce activity related musculoskeletal injury?

Answer 12

Proper warm up and cool down, dynamic stretching

Question 13

Progression

To progress your training, you can incorporate less ___________.

a) Repetition b) Volume c) Resistance d) Rest

Answer 13

Resistance

Question 14

Specificity

Answer 14

specific exercises elicit specific adaptations to promote specific training effects (eg. don’t go on run if goal is to grow biceps)

Question 15

Types of Specificity

List them

Answer 15

movement specificity, metabolic specificity, temporal specificity, mode specificity

Question 16

Specificity

Movement Specificity

Answer 16

choosing an activity that creates same chain of movements as the goal movement (eg. doing high knees for running, or side lunges for skiing)

Question 17

Metabolic Specificity

Answer 17

train energy systems used during your workout (eg. if you want to sprint, then you train anaerobic system by maybe doing burpees for under 2 min)

Question 18

Temporal Specificity

Answer 18

• The time of day you exercise
• Doesn’t actually matter overall, but if you want to train your body to perform at a specific time of day, train at that time of day
• Technically working out in the morning has better effects on you brain and body

Question 19

Mode Specificity

Answer 19

The way the body responds to physical activity is very specific to the activity itself
* i.e. if you jog a lot you’ll get better at jogging but not swimming

Question 20

You’re training for a triathlon. You do not like swimming. Your friend tells you, “with all your run/bike training, you don’t need to train in swimming. The aerobic gains from your running and biking will translate in the water.”;

True or False?

Answer 20

false, because being a great runner doesn’t mean being a great swimmer (mode specificity)

Question 21

specificity of swim training study (1974) results

explain study and its results

Answer 21

• Students practiced running to see if it would improve their running and their swimming
• Practicing only running did not help to students swimming time, fitness or ability
• Likewise, practicing only swimming didn’t help their running

Question 22

Individualization

Answer 22

• Adaptations to training are unique to individuals and vary with one’s:
  
  • baseline fitness
  • Individual responsiveness

Question 23

Individualization

Twin Research Study

Answer 23

• Researchers looked at 10 pairs of identical twins
• After 20 weeks of training their aerobic system, both twins had the same effect
• If one twin improved their VO2 max, so did the other twin
  Likewise for if they showed no improvement

Question 24

Periodization

Answer 24

• Timing of training
• The organization of an individual’s peak training into cycles to promote peak condition
• For example powerlifters prepping for a meet

Question 25

Define: macrocycle, mesocycle, microcycle

Answer 25

macrocycle = could be a season
mesocycle = training blocks
microcycle = weeks

Question 26

Rest

Answer 26

rest between sets, days, ‘meso’-cycles, seasons helps prevent overuse injuries; without adequate rest might result in injuries, lack of progress/gains, bad mood; some sports teams prescribe curfews to their athletes

Question 27

Healthy Habits to promote better sleep

Answer 27

limiting caffeine and alcohol intake, monitoring the temperature and humidity of a bedroom, scaling back on nighttime smartphone use

Question 28

Reversibility

Answer 28

the training principle that fitness improvements are lost when demands on the body are lowered

Question 29

Detraining

Answer 29

loss of physiologic and performance training adaptations (call ‘detraining’) can occur rapidly

Question 30

Once enhanced fitness has been achieved, does an individual have to train at the same exercise volume to maintain these adaptations?

Answer 30

Yes

Question 31

True or false: Training effects can be attained by training other limbs.

Answer 31

false

Question 32

How long does it take for training gains to reverse?

Answer 32

Your body starts to experience reversibility after 2 weeks of not training