Exercise Prescription, Physiology, and Conditioning

Question 1

How should a return to run program be structured?

Answer 1

Start with running multiple days per week for short periods and gradually increasing the run duration but advise against daily running
(i.e. run 3x/week on soft surfaces for 5 minutes,then increase 5 min per session for several weeks and cross training on off days)

Question 2

What exercise intensity can result in weight loss?

Answer 2

Both moderate and vigorous intensity

Question 3

How does weightlifting benefit prepubescent children?

Answer 3

Increases strength through neuromuscular recruitment without muscle hypertrophy

Question 4

What process is the most efficient source of skeletal muscle ATP?

Answer 4

oxidative phosphorylation of intracellular glycogen and FFA - occurs with prolonged exercise

Question 5

What is the first lactate threshold?

Answer 5

The workload at which lactate concentration first increases by 1mm above baseline or as an arbitrary point

Question 6

What is periodization within endurance training?

Answer 6

intervals of intense training interspersed with adequate times to recover to make gains in performance

Question 7

What is functional overtraining?

Answer 7

Presence of short term decrements in performance that can be overcome with adequate recovery with supercompensation in overall improvement

Question 8

What is non-functional overtraining?

Answer 8

Athlete does not allow adequate recovery leading to maladaptive state with decreased performance and fatigue; resolves in several days to 2 weeks

Question 9

What duration of maladaptive training is considered overtraining syndrome?

Answer 9

> 2 weeks of poor performance, fatigue, depression, mood changes, sleep difficulties, infections, and increased RHR

Question 10

What is hypothesized to be the cause of OTS?

Answer 10

hormonal disturbances along the HPA axis and imbalance of the SNS and PaNS responses to stress