Final Exam Flashcards
(120 cards)
1
Q
Principles of training are based on three things
A
- Based on a century of evidence
- Guides decision making
- Applicable to any person/goal/sport
2
Q
Training principles are
A
Essentially the tools in your tool box. Armed with these principles you will be able to verify, develop, evaluate your training programs in a systematic valid manner
3
Q
Physiological systems of the body must be taxed beyond what they are used to other wise nothing happens to the individual
A
True
4
Q
What is symmorophosis?
A
Adjusting its physiological capacity based on changed in normal demand. Is the regulator of all your
body systems
5
Q
There are three states; normal, overload, and detrain
A
True; Detrain returns the to a state a pre trained physiological and anatomic capacity
6
Q
The extension of symmorphosis as a construct described as a principle is?
A
Overload
7
Q
What do we use to measure the training effects?
A
The health components of fitness
8
Q
When we overload the body what is that training effect called?
A
Adaptation
9
Q
When combined with the principles of initial values what does the overload principle help us decide?
A
The actually amount of overload we should subscribe someone, this is often done by using the inverted u model
10
Q
The goal with the inverted U is to aim for what?
A
The top, right side is not enough and left side is too much.
11
Q
The amount of overload that is appropriate is dictated by what?
A
The persons fitness levels (principle of initial values)
12
Q
What is the progressive overload principle?
A
The systems of the body must continue to be taxed with loads that are greater than those of which the individual is accustomed
13
Q
We have learned progressive overload is a scientific principle because we have looked at three key factors…
A
History, lab rats, and human studies
14
Q
What is the average progress for individuals in a year; including athletes?
A
2-10% a year using time and volume (a combination of time and intensity)
15
Q
The amount of overload needed to progress is 4 different dimensions
A
FITT
16
Q
What does Frequency mean?
A
The total number of exercise structured in bouts per week
17
Q
What is a bout?
A
Something planned and that meets a minimum requirement for intensity, duration and muscle mass involvement
18
Q
What should be considered when thinking of frequency on a training program?
A
Time available, motivation, level of fitness, difficulty
19
Q
1) every workout should have a purpose and
2) timing of workouts needs to
be addressed to ensure maximum progression of adaptation in athletes and ward of Non-
Functional Overreaching
A
True
20
Q
What does Intensity mean?
A
Rate of work or effort of work, and how you measure this is dependent on modes of activity and components of fitness
21
Q
A low fit client will do less intense exercise on average than a?
A
high fit client
22
Q
What does Time mean?
A
Length of an exercise bout
23
Q
Are intensity and time inversely related?
A
Yes
24
Q
Intensity and time can be combined to provide a better index of total…
A
Stress on the body
25
What does combining intensity and time lead to?
Volume
26
How does volume paint a clearer picture?
Helps understand the total workload, how it's distributed, and how it impacts performance, recovery, and overall fitness progression
27
The type of activity you do is important because?
Program goals (train the activity you want to improve), preferences, fitness status and skills
28
Each type of exercise had a numeric value of fitness capacity, in order to be successful you need to pick something within this capacity. What is this called?
MET or Metabolic Cost
29
What does specificity refer to?
The tissues or body systems which can be stressed by the exercise or nature of the stress
30
There are four main check boxes when looking at specificity, what are they?
Component of fitness
Mode of activity or exercise
Energy systems involved
Muscle groups involved
31
What does transferability mean?
It means the ripple effect when you specifically train something and how it affects other parts or systems of the body
32
What is the Principle of Reversibility (adaption to a reduction in training)
Use it or lose it (symmorphosis)
33
What is the Principle of maintenance?
You can trick the body into not losing fitness
(capacity) by doing less
34
Your VO2 max capacity decreases when you stop what kind of exercise?
Aerobic
35
What is the difference between rest and recovery?
Rest is a state characterized by minimal function whereas recovery is the normally physiological process of homeostasis
36
How do niggles play into the Injury Occurrences?
There are clearly many stages including niggles that an athlete lives with before they end up with a chronic injury
37
What are the limits in adaptability called?
Your biological ceiling, which have four genetic areas
38
What are the four genetic areas of the biological ceilings?
Anthropometric
Cardiovascular
Muscle Morphology
Capacity to Improve training - most relevant
39
Limitations on adaptability states that very person is intrinsically different on 4 metrics of human genetics
True
40
What is Anthropometrics?
Dictates your natural height, weight, limb lengths, body proportions.
41
What does capacity to improve with training mean?
it basicallysays your genetics dictates how “quickly and how much you respond to training” and that you can divide people into what we call responders and non – responders
42
What do index workouts help you see?
Allows you to see who is getting better faster who is not.
43
What does the principle of diminishing returns mean?
The amount of adaptation is smaller as you reach your genetic potential
44
What is Maturation age?
The process from early childhood, to adolescence and then to full adult stature
45
Product of transferability?
Working on one thing that inversely effects something else
46
Cardiorespiratory fitness is a strong and consistent predictor of?
Morality and morbidity
47
If you write a good fitness plan that improve CR health, what do you reduce
you will directly reduce their chance of dying prematurely and the effect is massive
48
The cr system is composed of 6 components that all must work together to make ATP aerobically, what are they?
lungs – heart – arteries – capillaries – red
blood cells and mitochondria .
49
Lab test vs field test?
-lab test which means you are in a standardized environment (where you can
replicate the environment and you are using equipment that is reliable)
* field test where your options for assessment can be modified to suit the
situation and typically uses simpler protocols and equipment
50
CR fitness tests will always be direct or predictive, what does this mean?
Predictive tests are
those where you predict (or estimate) VO2 using test performance and then use an
equation. It used to be that all field tests were “predictive” but now there are portable direct measurement devices for VO2 so you can do to direct VO2
measurement in a field setting like the rollerblade athlete pictured or the firefighter
pictured
51
When are sub-maximal tests useful?
These types of tests are useful in low fit or patient populations.
52
mCAFT stands for?
Modified Canadian aerobic fitness test - from CESP
53
CESP
Certified exercise specialist program
54
What is special about the mCAFT?
is that the score you get is NOT your
VO2max....so the test is unique – it gives you a score that is related to your VO2max and is
still very useful for client baseline
goal is 85% of predicted max hr
55
The range of intensities which stimulate aerobic metabolism is called the?
Aerobic zone
56
What does aerobic mean?
Relating to, involving, or requiring free oxygen
57
Heart rate can't be used
as a surrogate of VO2 to determine exercise intensity in the aerobic zone
False it can
58
What does AT and ANT stand for?
aerobic threshold (AT) and anaerobic threshold (ANT)
To identify AT and ANT you need to do a graded exercise test from rest to
maximum and measures either Blood Lactate or Ventilation and VO2/VCO2
59
Blood lactate levels essentially serve as an indirect marker for biochemical events such as fatigue within exercising muscle
True
60
What are the five main methods Michael wants us to refer back to when prescribing aerobic exercise intensity?
heart rate
rating of perceived exertion
oxygen consumption
metabolic equivalents
talk test
61
The relationship between HRR and VO2 Reserve is?
Linear
62
What is the rating of perceived exertion?
An important method to prescribe intensity and is used
widely. Take in personal physical and mental factors
63
Walking speed (see left figure) and step cadence (right) influence HR response and Metabolic Cost....what conclusions can you draw?
Linear relationship
64
What does METS stand for and what are they?
Metabolic Equivalents of Task. It is a unit used to estimate the energy expenditure (or caloric cost) of physical activities, relative to a person's resting metabolic rate
65
What is 1 Met equal to?
3.5 ml of O2/kg of body weight/min
66
What is the Energy Expenditure table used for?
Another way to prescribe intensity
67
What is EE units?
Kcals/Kg/min
68
Prescribe exercise using?
- HR direct method
* Associated RPE relationship to %Hrmax
* % HRR
69
What factors does a proper prescription of exercise have?
Run, 3x per week, for 45 mins, at rpe of 11
70
Initial conditioning or initiation stage (ACSM) develops the habit of exercise without discomfort by recommending?
start slow and include stretching; used fr sedentary clients
71
"The goal is to provide a gradual increase in the overall exercise stimulus to allow for significant improvements in cr fitness" what are we trying to avoid here?
No overtraining and still simulation
72
The purpose of the maintenance stage is to maintain all that was attained in what stage?
Improvement stage
73
Only Atp can be used for what?
Mechanical work
74
What are the 2 subcomponents of Muscular Fitness?
Muscular strength and endurance
75
Muscular strength can be measures two ways, what are they?
1RM, or ability to lift or carry a heavy load
76
Concentric vs eccentric
Concentric contractions shorten a muscle and eccentric contractions lengthen muscle and produce more force, remember ecc is positive force and velocity
77
What is a isotonic contraction?
Isotonic contraction occurs when a muscle changes length while maintaining a constant tension or force. The word "isotonic" comes from the Greek words "iso" (same) and "tonic" (tension), meaning "same tension."
78
What is a dynamic contraction?
A dynamic contraction is a muscle contraction that results in joint movement and involves changes in muscle length. Essentially, all isotonic contractions are a subset of dynamic contractions because both involve movement
79
What is the weakest point in the range called?
Sticking points
80
What does regular dynamic exercise mean?
Load that can be lifted at the weakest point in the range, usually the start of a contraction
81
When an isometric contraction happens what line must it cross?
Force Axis
82
Isometric contractions develop force but no shortening or
lengthening occurs
True
83
the most amount of force (or tension) can be produced when the muscle is at its?
Natural resting length
84
ACSM guidleines for muscular fitness prescription are what groups?
Sedentary, novice, intermediate, experienced, older
85
ADL's vs IADL's
activities of daily liviing and instrumental activities of daily living, where adl are basic self care tasks IADL are more complex. eating is adl and prepping food is iadl
86
What does TUG stand for?
Timed up and go test, to asses mobility
87
Morbitity
State of being deceased
88
Mortality
Death rate or the number of deaths in a population over a specific period of tim
89
Gaining muscle mass can also be referred to as gaining what?
Cross sectional area
90
What does hypertrophy mean? and when does it occur?
increasing muscle size through exercise, particularly strength training (also referred to as contractile protein) and it occurs after a training program
91
What muscle fibres have an greater increase do to training?
Type 2 have a greater increase than type 1
92
The testosterone and resistance training studies that have been done show the potent effect that “training stress” supplemented with testosterone can have on what?
Muscle strength
93
Only about __% of muscle strength is actually attributed to CSA
50% men, 58% female
94
Training _____ times per week will have a positive
influence on CSA gains
2 or 3
95
What happens when you train your fast twitch fibers a lot?
Fast-twitch muscle fibers (type IIX) can transform into slower, more fatigue-resistant fibers (type IIA). This transformation suggests that your muscles are adapting to the demands of the training, becoming better at sustaining effort over time, even though the muscles remain fast-twitch in nature. This still may go unnoticeable.
96
In the key physical adaptation due to resistance training, what are the neural benefits?
Improved firing rate of motor neurons, and improved synchronization of motor units within a muscle, improved coordination
97
What are the three types of skeletal muscle fibers?
Slow twitch (I), Fast twitch (IIa) and Fast-Twitch Glycolytic Fibers (Iix)
98
What are some characteristic and functions of Fast-Twitch Glycolytic Fibers?
- Fast contraction speed and high force output.
- Low endurance and quick to fatigue.
- Anerobic metabolism (glycolysis), which uses stored glycogen for energy without the need for oxygen
-short bursts of explosive power and high-intensity efforts, like sprinting
99
What are some characteristic and functions fast twitch?
- Fast contraction speed, but slower than Type IIx.
- Moderate endurance
- High in both mitochondria and glycogen, enabling both aerobic and anaerobic metabolism
- These fibers are more versatile, supporting both endurance and strength activities
100
What are some characteristic and functions of slow twitch fibers?
- Slow contraction speed.
- High endurance and fatigue resistance.
- Rich in mitochondria, capillaries, and myoglobin (oxygen-binding protein), giving them a red color.
- Rely primarily on aerobic metabolism (oxygen) to produce energy
- Low intensity and endurance activities like distance running
101
MVC or maximum voluntary contraction is measured by dynamometers
- push pull measure isometric
- an isokinetic dyne measures dynamic or isometric forces
- functional simulators are for isometric force
- portable measure isometric in fixed conditions
102
103
What is a 1RM test known for interms of data?
Valid and its actually technically safer
104
105
In MRM testing you have two options to determine maximal weight, what are they?
A prediction table or a predictive equation; remember in reconditioned adults this test is no good
106
You should
memorize the general relationship knowing that 65 % of 1RM is equal to about __
reps to fatigue and 75 % is about __ reps and 90 % is __ reps
15, 10, 4
Now there is a new table that says other numbers like 17 instead of 15 keep that in mind
107
In the ACSM muscular fitness prescription what should the main focuses be?
Dynamic exercise, and multi-joint exercises
108
What is the ACSM recommendation of sets and rest?
2-4 sets
straight, alternating, or circuits
rest between sets is fundamental
109
They are for people with intermediate or advanced levels resistance training
experience. Which means the acsm guidelines don't really apply
true
110
What is sarcopenia?
Age related loss of muscle, strength and function. however, it is reversible.
111
ROM may be limited by two anatomical entities
Joints, tissue around joint including muscle tendon and skin
112
Passive tension refers to the structural resistance provided by proteins like titin and the fascia that surrounds muscle fibers, allowing for flexibility and movement, while active tension is the functional force generated by alpha motor neurons, which constantly fire to control muscle contraction and tension even at rest.
True
113
What is severe contracture?
Muscle or other tissues become severely tight
114
Does joint cooling hinder athletic performance?
No
115
3 types of flexibility field tests
Standard, goniometers (clinical) and muscle function
116
Healthy body composition is lean mass vs fat mass
True
117
What does healthy body composition not equal?
Absolute mass of body
118
Kcal OUT need to exceed kcal IN..to achieve this goal you can do
the following:
* increase EE and maintain EI
* decrease EI and maintain EE
* OR the most aggressive: reduce EI and increase EE
119
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