Week 13

Question 1

During low-intensity exercise X serves as the main energy substrate during exercise
- What is X

Answer 1

Fat

Question 2

What are two training principles

Answer 2

• FITT

- SAID - specific adaptations to imposed demands

Question 3

when training for specific aerobic activities the overload must do what 3 things

Answer 3

• Engage the appropriate muscles required by the activity
  
  • Provide exercise at a level sufficient to stress the cardiovascular system
  • Greatest improvement occurs when the test exercise duplicates the training exercise

Question 4

What are the 4 variables that can be manipulated

Answer 4

• Ventilation-aeration
  
  • Central blood flow
  • Active muscle metabolism
  • Peripheral blood flow

Question 5

What happens to plasma after 3 - 6 sessions of training

Answer 5

12 - 20% increase in plasma volume

Question 6

Submaximal HR decreases by how much as a result of endurance training

Answer 6

12 - 15 bpm

Question 7

four key elements of aerobic training

Answer 7

• Increase in internal left ventricular volume and mass
  
  • Decrease in cardiac and arterial stiffness
  • Increase in diastolic filing time
  • Increase in intrinsic cardiac contractile function

Question 8

What effects does aerobic training have on oxygen

Answer 8

Increase the quantity of oxygen extracted from circulating blood

Question 9

Define Ve

Answer 9

Minute ventilation, amount of air entering lungs a minute

Question 10

4 pulmonary adaptations with training

Answer 10

• Maximal exercise Ve increases from increased tidal volume and breathing rate as VO2 max increases
  
  • Submaximal exercise reduces Ve/VO2 and lowers total exercise O2 cost
  • Reduces fatigue of ventilatory musculature
  • Training increases tidal volume and decreases breathing frequency, increasing O2 extraction from inspired air

Question 11

How does endurance training lower blood lactate levels

Answer 11

1. Decreasing rate of lactate formation during exercise
   
   2. Increasing rate of lactate clearance during exercise
   3. Combined effects of decreasing lactate formation and increasing lactate removal

Question 12

2 major goals of aerobic training

Answer 12

1. Develop the capacity of the central circulation to deliver oxygen
   
   2. Enhance the capacity of the active musculature to supply and process oxygen

Question 13

6 factors that modify human strength

Answer 13

• Genetics
  
  • Nervous system activation
  • Environmental factors
  • Endocrine influences
  • Nutritional status
  • PA

Question 14

2 forms of overtraining

Answer 14

sympathetic

parasympathetic

Question 15

Define overload

Answer 15

A planned, systematic, and progressive increase in training to improve performance

Question 16

Define overreaching

Answer 16

• (Un)planned, excessive overload with inadequate rest

Question 17

Define overtraining syndrome

Answer 17

• Untreated overreaching that produces long-term decreased performance and impaired ability to train

Question 18

how do u avoid overtraining

Answer 18

Train less frequently

Train at the most effective time

Question 19

seven factors that produce DOMS

Answer 19

• Minute tears in muscle tissue
  
  • Osmotic pressure changes
  • Muscle spasms
  • Overstretching
  • Acute inflammation
  • Alternation in the cells calcium regulation
  • Combination of the above factors

Question 20

Six phases of DOMS

Answer 20

1. Unaccustomed exercise
   
   2. High muscle forces damage sarcolemma
   3. Damage to muscle contractile myofibrils
   4. Metabolites accumulate to abnormal levels
   5. Delayed-onset muscle soreness considered to result from inflammation, tenderness, pain
   6. The inflammation process begins and then the muscle cell heals

Question 21

Why am i monitoring the workload

Answer 21

• Understand rate of adaption

- Inform decisions on training impulse