Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Exercise P 2 Exam 2 > Exam 2 > Flashcards

Exam 2 Flashcards

(70 cards)

Start Studying
1
Q

Which is a staple principle that should be in ALL training programs if the goal is improving

A

Progressive Overload

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Which of the following would decrease performance over time?

A

Under training and overtraining

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Given that the session would be inherently difficult, If we were to increase the intensity, what should happen to volume

A

Decrease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Overreaching is most associated with

A

Optimal physiological adaptations and performance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Optimal treatment of overtraining syndrome is….

A

reduced intensity and/or rest for weeks/months

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is Periodization?

A

The planned manipulation of training variables (loads, sets, and repetitions) order to maximize training adaptations to prevent the onset of overtraining syndrome

instensity and volume over a period of time

metacycles and blah blah ask lindsey

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Humans are

A

homeothermic
* Internal body temperature regulated, nearly
constant despite environmental temperature
changes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Thermoregulation

A
  • Thermoregulation: regulation of body
    temperature around a physiological set point
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Acclimation

A

short-term
adaptation to environmental
stressor (days/weeks)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Acclimatization

A

long-term
adaptation to environmental
stressor (months/years)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Volume and Intensity Relationship in Periodization

A

Volume decreases, while intensity increases

volume = reps x sets
more reps higher volume

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Overtraining syndrome ASK LINDSEY

A

It looks different in everyone

accumulation of fatigue

High levels of fatigue

Decrease in performance

blood pressure, heart rate, sleep changing (poor)

never want to get to this

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Overtraining

A

loss of benefits

injury

performance decreases

no additional improvements

Not all fatigue products of overtraining

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Undertraining

A

minor physiological adaptation and no change in performance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Overreaching

A

Want to be here when chasing the gains

Dip in performance after training so you are able to adapt and become bigger strong and faster after

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Optimizing Training Model on Slides STUDY GO TO IT

A
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Excessive Training

A

Volume and intensity at an extreme

Volume and Intensity inverseley related when increases together there is negative effects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

You wont be able to perform as well in a…..

A

hot enviorment than a cold enviorment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Why would an athlete take a beta blocker for performance

A

Archers use it

Enhance physical steadiness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

The preoptic anterior hypothalamus POAH is our bodies thermostat?

True or False

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Vasodilation occurs when we need to
Vasocontriction occurs when we need to

A

Vasodilation - Cool down

Vasocontriction - Warm up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Sweat contents Na and Cl can change as one becomes more fit? True or Flase

A

True - be able to retain

K or Potassium will stay the same or steady

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Blood doping is defined by…..

A

Any means by which red blood cell count increases

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Overtraining Syndrome Treatment and Prevention

A

CAUSES CORTISOL LEVELS TO RISE

Unexplained decrease in performance

Reduced intensity or rest and counseling to deal with stress

Prevention: Periodization Training Adequate caloric intake

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Detraining
Loss of training induced adaptations - Due to training reduction Muscle endurance decreases quickly Oxidative enzyme activity decreases by 40 - 60% Muscle glycogen stores decrease by 40% Brief Period is tapering Long Period is detraining
26
Tapering
Reduction BEFORE competition (Recovery and Healing) Leads to improved performance
27
Bed Rest
Decrease VO2max Experiencing micro gravity bone marrow density skeletal muscle mass decrease DECREASE IN EVERYTHING
28
Detraining in SPACE
Detraining in space may be beneficial in space muscle mass and strength decrease Stroke Volume increase Total Blood Volume decrease
29
OVERTRAINING SYNDROME EFFECTS WHAT
Sympathetic Nervous System Endocrine Responses Neural and Endocrine Factors Immune Responses
30
Inverted J Shaped Curve
Immune Function declines while Disease Suscepitbility increases
31
Detraining causes...
a decrease in most all aspects
32
Bed Rest
Decreases all aspects
33
Relationship between carbohydrates and glyogen
high carb diet increases glycogen and vise versa
34
Protein Reccomendations
0.8g per kg of body weight Athletes should be eating more than this 1.2 - 1.7
35
1 - 6 % body weight loss in sweat common for athletes
36
Eating Disorders
Servere weight loss Anorexia cause mestrual Dysfunction
37
Female Athlete Triad
Eating + Menstrual + Bone mineral disorders Seen with women in lean physique, low body weight and endurance sports
38
Ergogenic vs. Ergolytic
Ergogenic: work producing - placebo effect study works Ergolytic: work decreasing
39
Ergogenic Aids are……
Performance Enhancing
40
FDA Oversight
Does not oversee supplements FDA is allowed to take action against any adulterated or misbranded dietery supplement Sport supplements are not good
41
High carbohydrate diet consistently improve
Time to exhaustion
42
It is possible for healthy athletes to gain a small amount of weight when increasing carbohydrate intake because
glycogen is stored with water
43
During Detraining muscle endurance changes partially due to a……. In oxidative enzyme activity
Decrease
44
The minimum daily protein recommendation for average healthy person is …… grams of protein per KG body weight
0.8 kg
45
For maximizing recovery, it is a good idea to ingest only 100% protein-containing foods within 2 hour following exercise
False
46
Retraining in space equals
Bed rest
47
After exercise your body is craving…..
Glycogen
48
Gold standard for drug testing and world anti doping code
Substance band if two out of three are met Has the potential to enhance sports performance Has the potential to harm the athletes Violates the spirit of sports
49
Prohitbited Drugs
Stimulants Anabolic steroids Human growth hormone Diuretics - helps drop weight Beta - blockers - used for steadiness Blood Doping
50
5 questions are on exam expert talk
51
Hitting the wall
Mile 18-22 When glycogen stores are depleted were using glucose as primary metabolism and now run out so they had to switch to fat metabolism which made them hit the wall Combat this by bringing carbohydrates while racing (powders, gels) Too low glucose too low glyocgen
52
Decrease in Oxidtive enzyme activity
Bad will decrease sports performance will drop when detraining in the first two weeks enzyme activity (low) means you cant bring out as much ATP
53
Glycenmic Index ASK LINDSEY
Absorption to blood stream higher fatty food will lower glycogen
54
Glycogen loading listen
55
Glycogen supercompensation
running empty then loading with carbs will result in rapid glycogen synthesis rate
56
post workout nutrition what is optimal
Bring in carbs and proteins post workout
57
Water, Hypotremia
water - rehydrate bodies hyponatremia (feels like under hydrated) - condition where sodium runs low ( water will make it lower) Specific to endurance sports combat - rehydrate with electrolytes
58
supplmental questions know what they are used for who uses them
59
EPO - What kind of athlete would benefit from blood doping or EPO
Endurance sports EPO increases red blood cells with blood doping
60
CODUCTION
If sit on bleachers you will feel the cold
61
CONVECTION
Heat all around???????
62
RADIATION
COMES FROM INFARED RAYS
63
EVAPORATION
HELPS COOL US AND SWEAT
64
INSULATION
LOTS OF CLOTHES ON WILL KEEP INSULATED
65
STRUCTURES in brain responsible for thermoregulation is
POAH
66
Brain to effect flow chart slide 11 Heat effect
67
Bicarbonate
buffer for enzyme removal
68
Heat cramps to heat exhaustion to heat stroke (stop sweating, unconciousness and unable to heat body)
which one is the most intense what leads to the next
69
Acute Overload
Always want to be in this
70
Double Blind Research Methods
When both participants are blind to what group they are in

Exercise P 2 Exam 2 (2 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions