final

Question 1

positive stress

Answer 1

training that causes improvements in exercise performance

Question 2

quantity

Answer 2

volume

Question 3

quality

Answer 3

training that is aimed at achieving goals

Question 4

nutrition

Answer 4

provides energy and building blocks

Question 5

adequate energy allows for

Answer 5

maximal effort during training
speedier fuel re-supply if next competition
additional energy associated with adapting

Question 6

adequate building blocks allows for

Answer 6

faster recovery

Question 7

proper adaptions allowing for most competitive athlete

Answer 7

more mitochondria
muscle hypertrophy
more RBC

Question 8

correct balance

Answer 8

enhances performance because it enhances adaptions
-maximizes genetic ceiling for any athlete

Question 9

over training

Answer 9

performance decreases
-chronic fatigue, illness
-overuse injury and overtraining syndrome

Question 10

factors of recovery

Answer 10

hydration, nutrition, sleep, meditation, mobility, meditation

Question 11

progressive overload

Answer 11

progressively increase stimulus as the body continually adapts
-intensity or duration or distance

Question 12

undertraining

Answer 12

insufficient stress

Question 13

undertraining zone intentional used

Answer 13

used almost like active recovery in that you are resting your body for imminent competition

Question 14

acute overload

Answer 14

overload stress from an individual workout
-positive adaptions
-minor improvements in performance

Question 15

over reaching

Answer 15

overload stress from multiple workouts without adequate recovery during overreaching period
-intentional under-recovery (overtraining)

Question 16

overtraining (under recovery)

Answer 16

inappropriate recovery for training
- maladaptation due to excessive training and under recovery
-decrements in ability to train and compete
-increases susceptibility to injuries
-potential for overtraining syndrome

Question 17

excessive training

Answer 17

either the volume or intensity of training are increased to extreme levels without proper recovery

Question 18

overload is created using e

Answer 18

intensity or volume or both

Question 19

functional overtraining turns into non functional

Answer 19

when you dont allow for recovery

Question 20

overtraining syndrome symptoms

Answer 20

under recovery can lead to overtraining syndrome symptoms
-decrease strength
-fatigue
-change in appetite, weight loss
-sleep and mood disturbances
-lack of motivation
depression

Question 21

sympathetic nervous system role in overtraining syndrome

Answer 21

-increased BP
-loss of appetite
-weight loss
-sleep and emotional disturbances
-increased basal metabolic rate
increase HR while resting and exercise

Question 22

parasympathetic NS in overtraining syndrome

Answer 22

-early fatigue
-decreased resting HR
-decreased resting BP
- HR recovery slower

Question 23

endocrine response

Answer 23

decreased thyroxine and testosterone
increased cortisol

Question 24

decrease testosterone and increased cortisol increases

Answer 24

protiolysis

Question 25

cyokines

Answer 25

proteins that help prevent illness and infection

Question 26

overtraining suppresses immune function

Answer 26

decrease in lymphocytes and antibodies increase the incidence of illness after exhaustive exercise

Question 27

body composition

Answer 27

bodys chemical and molecular composition -describes fat an lean mass

Question 28

absolute

Answer 28

mass of different compartments

Question 29

relative

Answer 29

proportion/percentage of BW -percent fat free mass or percent of fat mass

Question 30

anatomical model

Answer 30

adipose tissue muscle organs bone

Question 30

anatomical model

Answer 30

adipose tissue muscle organs bone

Question 31

two compartment model

Answer 31

fat mass fat free mass

Question 32

essential fat

Answer 32

need to have at least essential fat -3% of fat for men and 12% for women

Question 33

obesity

Answer 33

BMI > 30 men = apple women = pear

Question 34

waist circumference

Answer 34

men > 40 inches women > 34.5

Question 35

body compostition

Answer 35

men > 25% body fat women > 30% body fat

Question 36

co-morbidity

Answer 36

presence of one or more additional diseases or disorders co occurring with a primary disease -risk for one disease goes up when you have more than one disease

Question 37

systemic inflammation

Answer 37

more body fat increases inflammation

Question 38

lean mass

Answer 38

drives performance : muscular power, strength and edurance

Question 39

higher ratio of FFM is postively related to

Answer 39

sport performance

Question 40

body mass index

Answer 40

weight kg/ height

Question 41

Bioelectric impedance analysis (BIA)

Answer 41

slight current passes through body -uses electrodes to pass current from A to B

Question 42

FFM is a good conductor of FAT is poor conductor of

Answer 42

electricity

Question 43

Dual X ray absorptiometry

Answer 43

quantifies bone and soft tissue composition and translates it into body composition

Question 44

densitometry

Answer 44

measures/estimates body density

Question 45

what is more dense muscle or fat

Answer 45

muscle

Question 46

methods that measure body density

Answer 46

hydrostatic weighing skin folds air piethysmography

Question 47

skin fold test

Answer 47

using calipers to measure subcutaneous fat -estimates body density for subcutaneous fat

Question 48

air piethysmography

Answer 48

volume of air displacement coupled with hydrostatic weighing data to determine body density, then body composition via complex equations

Question 49

hydrostatic weighing

Answer 49

fat and air make you more buoyant, weighing less underwater -very accurate

Question 50

growth plate

Answer 50

cartilage line in bone

Question 51

growth plate closure

Answer 51

ossification complete girls: 12-16 boys: 14-19

Question 52

estrogen stimulates

Answer 52

bone growth and closes plates

Question 53

estrogen =

Answer 53

bone protective

Question 54

economy of effort improves with

Answer 54

age and has to do with neural development

Question 55

neurological development

Answer 55

better balance, agility, coordination with age -due to on going myelination of nerves

Question 56

aerobic power

Answer 56

dependent on oxygen delivery and # of mitochondria you have

Question 57

lung function

Answer 57

lung volume increases with age (related with height)

Question 58

(a-v) o2 difference increases

Answer 58

with exercise and age

Question 59

kids use more energy because of

Answer 59

lack of myelination and lack of coordination

Question 60

anaerobic power - children are limited in anaerobic performance

Answer 60

less muscle glycogen -less glycolytic enzyme activity -blood lactate lower -mean and peak power increase with age

Question 61

endocrine and substrate utilization

Answer 61

increase stress response to exercise compared to adults

Question 62

substrate utilization

Answer 62

relies more on fat oxidation compared to adults -fuels activities with fat

Question 63

body weight and composition

Answer 63

kids are good at reducing fat mass through exercise because they use fat