anaerobic training considerations and common injuries

Question 1

concurrent weightlifting in aerobic training=

Answer 1

differing changes in enzyme/hormone activity, muscle fiber activation patterns, muscle physiology

Question 2

if anaerobic benefits are the primary goal

Answer 2

weightlifting first during each session and work on cardiovascular improvements afterward via intermittent, short-interval conditioning drills

Question 3

if aerobic benefits are the primary goal

Answer 3

get adequate aerobic work volume and use resistance training in a complementary fashion to enhance movement and metabolic economy

Question 4

if simply working on caloric expenditure

Answer 4

lift first and perform cardio after so that each energy system is worked in the correct order to limit fatigue

Question 5

aerobic work first limits

Answer 5

weightlifting

Question 6

aerobic work after lifting can

Answer 6

liberate energy byproducts from muscle and improve recovery

Question 7

older adults show us much as 40% lower ____, fatigue ____, lose ____ due to connective tissue changes

Answer 7

power output measures, faster, mobility

Question 8

the risk for falls and bone fracture increases with age-related losses in

Answer 8

speed, flexibility, stability, balance

Question 9

safe resistance training in the from of simulated play ____ stunt growth or cause negative physical issues

Answer 9

does not

Question 10

bodyweight exercise using ___, ____, ____, ____ and ____ activities in play-based programs are encouraged and well-received

Answer 10

pushing, pulling, climbing, ballistic

Question 11

children do well using ____ activities rather than ____ work

Answer 11

short burst
continuous

Question 12

lower attention spans require ____ and _____ must be considered

Answer 12

engaging activities and thermoregulatory capabilitis

Question 13

an average adult females maximal total body strength is ___% less than males

Answer 13

40

Question 14

upper body capacity of females is ___% of males, lower body capacity is ____%

Answer 14

55, 75

Question 15

_______ among females as well as ____ dictate differences between the sexes

Answer 15

relatively lower quantities of lean mass, hormones

Question 16

women prone to greater changes posses a

Answer 16

hormonal predisposition towards muscularity

Question 17

women who show larger than average increases in mass may possess

Answer 17

higher than normal anabolic hormone levels
a high testosterone-to-estrogen ratio
genetic predisposition towards muscularity
greater tolerance to resistance exercise

Question 18

excessive exercise can push the body to experience a cumulative over stress effect called

Answer 18

non-functional overreaching

Question 19

non-functional overreaching

Answer 19

short-term detriment in performance as a result of increased training stress, which may take several days or a few weeks to restore

Question 20

if overreaching is not managed it can result in

Answer 20

overtraining syndrome

Question 21

overtraining syndrome

Answer 21

causes a severe reduction in performance due to hormonal, immunological, neurological and psychological disturbances

Question 22

common OTS symptoms

Answer 22

• persistent heavy, stiff, and sore muscles (not DOMS)
• persistent fatigue, washed-out/burned out feeling
• decreased performance capacity and intensity/ability to maintain the training regimen
• increased susceptibility to infections, colds, headaches
• nagging and somewhat chronic injuries
• sleep disturbances
• decreased mental concentration and restlessness
• increased irritability and depression
• HR variations, elevated resting HR, suppressed exercise HR
• loss of appetite and weight loss
• bowel movement changes
• absence of menstruation

Question 23

OTS symptoms can reflect

Answer 23

overload via anaerobic (sympathetic) or aerobic (parasympathetic)

Question 24

sympathetic overtraining symptoms

Answer 24

performance decrements
easily fatigued
restlessness/excitability
disturbed sleep
weight loss
accelerated resting HR
delayed recovery
associated with anaerobic activity

Question 25

parasympathetic overtraining syndrome

Answer 25

performance decrements easily fatigued depression, inhibition sleep undisturbed constant weight bradicardiac HR good recovery capabilities associated with aerobic activity

Question 26

detraining from resistance training causes

Answer 26

reduction in muscle mass and fiber size increased capillary and mitochondrial density increased body fat increased aerobic enzyme with concurrent reductions in anaerobic enzyme concentration reduction in neuromuscular efficiency

Question 27

a week of rest from intense anaerobic training program can serve to

Answer 27

improve performance

Question 28

detraining is most pronounced for

Answer 28

aerobic improvements

Question 29

14 days off of aerobic training can result in

Answer 29

reduction of VO2 max by 1 MET

Question 30

aerobic compromise occurs within ___ days

Answer 30

7

Question 31

after 7 days of rest from aerobic activity, ____, ____, ____ revert back to pre-training conditions

Answer 31

mitochondrial, hemoglobin, capillary density

Question 32

after 7 days of rest from aerobic activity, cardiac output/stroke volume is

Answer 32

reduced

Question 33

detraining effects can be minimized during periods of low total training volume by increasing the

Answer 33

training intensity during each bout

Question 34

the application of ____ can help various soft tissue injuries

Answer 34

PRICE

Question 35

PRICE

Answer 35

protect rest ice compress elevate

Question 36

protection immediately following an injury is important to

Answer 36

protect the injured body part from further damage

Question 37

avoid ____ involving the injury site

Answer 37

painful activities

Question 38

the application of ice to the injured body part

Answer 38

reduces inflammation

Question 39

means of reducing swelling and excessive bleeding in the injured area

Answer 39

compression

Question 40

elevation above the level of the heart immediately following an injury helps to

Answer 40

minimize the amount of swelling and pain

Question 41

strain

Answer 41

stretching/tearing of a muscle or tendons

Question 42

strain occurs when

Answer 42

muscles are stretched beyond their limits

Question 43

sprain

Answer 43

stretching/tearing of a ligament

Question 44

sprains cause immediate

Answer 44

localized pain, swelling, immobility

Question 45

do sprains or strains take longer to heal

Answer 45

sprain

Question 46

why do sprains take longer to heal

Answer 46

limited blood supply

Question 47

strains impact ___ while sprains impact ____

Answer 47

muscle, joints

Question 48

common causes of strains and sprains

Answer 48

heavy lifting, joint instability, poor lifting mechanics, muscle imbalance, inadequate warm-up, overstretched tissue, overuse, rapid directional changes

Question 49

lower back pain caused by

Answer 49

conditions that impact bones, nerves muscles, vertebral discs or tendons of the lumbar spine

Question 50

in most cases, the tissue is predisposed to injury due to a combination of

Answer 50

too much stress overuse, particularly from biomechanically compromised movements muscle imbalances lack of flexibility general reconditioning overstretched tissue

Question 51

shoulder impingement syndrome

Answer 51

rotator cuff tendons contract the outer end of the scapulae where the clavicle attaches and becomes inflamed/swollen allowing entrapment

Question 52

impingement can occur due to

Answer 52

repeated overhead lifting or improper lifting technique shoulder joint instability excessive pushing exercising without enough pulling which pulls the shoulders forward rotator cuff and scapular stabilizer weaknesses posterior capsule tightness postural distortions

Question 53

shoulder impingement syndrome has increased in prevalence among

Answer 53

younger Americans due to technology postures

Question 54

rotator cuff injuries usually caused by a combination of contributing factors including

Answer 54

repetitive stress from overuse and/or consistent overhead activities damaged and inflamed tissues in compression syndromes and erosion of connective tissue improper weight lifting techniques and inadequate rotator cuff strength

Question 55

exertion rhabdomyolysis

Answer 55

breakdown and necrosis of skeletal muscle with subsequent release into circulation

Question 56

exertion rhabdomyolysis caused by

Answer 56

excessively intense and high-volume training with inadequate rest

Question 57

exertion rhabdomyolysis serious consequences

Answer 57

organ damage, severe ischemia, cardiac arrhythmia, even death

Question 58

exertion rhabdomyolysis increased prevalence due to

Answer 58

cultural excitement surrounding extreme training programs

Question 59

Which is accurate for children or adolescents performing resistance training? a. Resistance training stunts a child’s growth b. Body-weight exercises in play-based programs are useful for developing children c. Children perform better with continuous work d. All of the above are incorrect

Answer 59

b

Question 60

Which statement concerning detraining effects from resistance training is accurate? a. Muscle fiber size is reduced b. Anaerobic enzyme concentrations are reduced c. Reduced neuromuscular efficiency d. All of the above are true

Answer 60

d

Question 61

It is estimated that ______ of adults experience acute or chronic lower back pain caused by issues surrounding the lumbar spine. a. 50% b. 75% c. 80% d. 90%

Answer 61

d

Question 62

_____ training for improvements in aerobic fitness as well as hypertrophy, strength and/or power promotes conflicting changes in the body which can limit adaptations.

Answer 62

concurent

Question 63

Resistance training is very useful for older adults as it helps maintain function and limit loss of muscle mass with age known as _____

Answer 63

sarcopenia

Question 64

Detraining effects can be minimized during periods of low total training volume by increasing the training ____during each bout.

Answer 64

intensity

Question 65

true or False? Hormones primarily dictate differences between the sexes for adaptations to resistance training.

Answer 65

true

Question 66

True or False? Aerobic improvements are lost at a slower rate than anaerobic training adaptations during periods of detraining.

Answer 66

false

Question 67

True or False? Shoulder impingement syndrome is currently seen at higher rates among young adults due to forward “technology” postures.

Answer 67

true

Question 68

identify the practical applications involved in PRICE used to aid recovery for various soft tissue injuries.

Answer 68

protect rest ice compression elevation

Question 69

Identify the difference between a sprain and a strain.

Answer 69

sprain is the stretching/tearing of a ligament and strain is of a muscle or tendon

Question 70

12. Identify at least four symptoms of the overtraining syndrome.

Answer 70

a. persistent heavy, stiff, and sore muscles , b. persistent fatigue, washed-out/burned out feeling , c. decreased performance capacity , d. increased susceptibility to infections, colds, headaches , e. nagging and somewhat chronic injuries , f. sleep disturbances , g. decreased mental concentration and restlessness , h. increased irritability and depression , i. elevated resting heart rate or a suppressed exercise heart rate , j. loss of appetite and weight loss , k. bowel movement changes , l. absence of menstruation