Kin 4010 Exam 4 Flashcards
(134 cards)
1
Q
What cardiovascular factors influence VO₂max?
A
HR max, SV max, and hemoglobin concentration
2
Q
What skeletal muscle factors influence VO₂max and endurance?
A
a-vO₂ difference, myoglobin, capillary density, mitochondrial content/activity, buffering capacity
3
Q
Why is HR max important in endurance training?
A
It must be reached to achieve SV max during maximal effort
4
Q
What is the role of hemoglobin in VO₂max?
A
Transports oxygen; higher levels allow more oxygen delivery
5
Q
Who improves VO₂max more — untrained or elite athletes?
A
Untrained/intermediate athletes — more room for improvement
6
Q
Why do elite endurance athletes improve VO₂max less?
A
They’re closer to their genetic ceiling
7
Q
What is “power sharing” in muscle fibers?
A
Greater distribution of workload among muscle fibers, increasing endurance and reducing fatigue
8
Q
What is VO₂max?
A
The highest rate of oxygen consumption during maximal exercise
9
Q
What is a typical VO₂max for elite male athletes?
A
~70–85+ ml/kg/min
10
Q
What is a typical VO₂max for elite female athletes?
A
~60–75+ ml/kg/min (10% lower than males)
11
Q
Is VO₂max a good predictor of performance in similar-level athletes?
A
No — lactate threshold and economy are better indicators
12
Q
What is Performance VO₂?
A
Performance VO₂ is your oxygen consumption during actual competition or high-level activity, like a race or game.
13
Q
What limits VO₂max?
A
Cardiovascular adaptations like SV max and hemoglobin levels
14
Q
What determines how much VO₂max can be maintained?
A
Skeletal muscle adaptations like capillary density and mitochondrial activity
15
Q
What is lactate threshold (LT)?
A
The exercise intensity where lactate starts to accumulate in the blood faster than it can be cleared
16
Q
What is OBLA?
A
It’s the point during increasing exercise intensity where lactate begins to accumulate rapidly in the blood, faster than the body can clear it.
Typically occurs around 4.0 mmol/L of blood lactate concentration.
Marks the transition between moderate and high-intensity exercise.
Indicates a shift from aerobic to anaerobic metabolism.
Strongly correlates with fatigue and decreased performance if intensity continues to rise.
17
Q
What does a higher LT allow an athlete to do?
A
Sustain a higher intensity for a longer period
18
Q
What is LT in untrained vs. trained individuals (% VO₂max)?
A
~50–60% in untrained; ~75–90% in trained
19
Q
What is exercise economy?
A
The oxygen cost of running (or moving) at a given speed
20
Q
What factors affect running economy?
A
Stride length, stiffness, tendon length, moment arm, biomechanics
21
Q
Why is a lower VO₂ at a given speed considered good?
A
It means the athlete is using less energy — better economy
22
Q
What training factors improve cardiovascular adaptations (e.g., SV max)?
A
High-intensity aerobic exercise (zone 2–3+)
23
Q
What training improves skeletal muscle adaptations (e.g., mitochondria)?
A
Interval training, long slow distance, and tempo runs
24
Q
What is cross-training?
A
Using different modes of exercise to maintain general fitness
25
Why is cross-training useful?
Helps maintain fitness during injury, off-season, or recovery
26
What is detraining?
The rapid loss of fitness when training is stopped or reduced
27
How can detraining be minimized?
Through active rest, cross-training, or reduced-volume maintenance programs
28
What is tapering?
Reducing training volume while maintaining intensity to peak for competition
29
When is tapering most effective?
Around 2 weeks before competition
30
What tapering method is most effective?
Fast exponential taper
31
What are the benefits of resistance training for endurance athletes?
Improved short-term performance, injury prevention, sprint/“kick” ability
32
Should resistance training be included in an endurance athlete’s program?
Yes — with a focus on neuromuscular and strength qualities
33
What should a strength coach prioritize in RT for endurance athletes?
Low volume, high intensity; core strength; injury prevention
34
What is the goal of altitude training?
Increase red blood cell count and hemoglobin levels
35
What is the “Live High, Train Low” strategy?
Live at high altitude to boost RBCs, train at low altitude to maintain performance intensity
36
How long must athletes live at altitude to see benefits?
At least 12 hours/day for 3 weeks at moderate altitude
37
What is the SAID Principle in endurance training?
"Specific Adaptations to Imposed Demands" – the body adapts to the specific exercise mode used (running, cycling, etc.).
38
What 3 factors influence training frequency?
Intensity × duration, athlete’s training status, and sport season.
39
What are the core training principles used in program design?
Progressive overload and variation.
40
How are intensity and duration related?
Inversely — higher intensity = shorter duration, and vice versa.
41
How much should frequency, intensity, or duration be increased per week?
No more than 10% per week.
42
What type of intensity trains cardiovascular factors (e.g., SV max, [Hb])?
Moderate intensity (~70% VO₂max) over longer duration.
43
What type of intensity trains skeletal muscle factors (e.g., mitochondrial density)?
High-intensity sessions (>80% VO₂max, shorter duration).
44
What are common ways to monitor aerobic training intensity?
Heart rate, RPE, METs, power output, pace, VO₂ testing.
45
What’s the formula for Age-Predicted Max Heart Rate (APMHR)?
220 − age
46
What is the Heart Rate Reserve (HRR)?
Heart Rate Reserve (HRR) is the difference between your maximum heart rate and your resting heart rate.
APMHR − Resting HR
47
What’s the Karvonen formula for Target HR (THR)?
(HRR × intensity) + Resting HR
48
Example: A 30-year-old with RHR of 60 trains at 60-70% HRR. What is the THRR?
HRR = 130 → THRR = 138–151 bpm
49
How do you convert THRR to a 10-second count?
Divide by 6. (e.g., 138–151 bpm → 23–25 beats/10 seconds)
50
What is RPE used for?
RPE stands for Rate of Perceived Exertion.
A subjective measure of perceived effort; helpful for trained athletes.
51
What is 1 MET equal to?
3.5 ml O₂/kg/min (resting O₂ consumption)
52
What does VO₂ Reserve (VO₂R) equal?
VO₂max − VO₂rest
53
What does power measurement (in watts) track?
External mechanical output — commonly used by cyclists.
54
What is the general relationship between duration and intensity?
They are inversely related — long sessions need lower intensity.
55
What elements can be progressed in endurance training?
Frequency, intensity, duration
56
What risk is associated with progressing intensity too fast?
Overtraining and injury
57
Recommended frequency for moderate vs vigorous training?
5 days/wk moderate, 3 days/wk vigorous, or a combination
58
Moderate-intensity (MIPA) training corresponds to what %VO₂R?
40%–59% VO₂R or HRR (3–6 METs)
59
Vigorous-intensity (VIPA) corresponds to what %VO₂R?
60%–89% VO₂R or HRR (>6 METs)
60
What are the 5 types of aerobic endurance training?
LSD (Long Slow Distance): Long workout at an easy, steady pace to build endurance.
Pace/Tempo: Moderate-to-hard effort run just below race pace to improve lactate threshold.
Interval: Repeated bouts of high-intensity work with rest between to boost speed and power.
HIIT (High-Intensity Interval Training): Short, very hard efforts followed by rest to improve fitness fast.
Fartlek: "Speed play"—mix of fast and slow running, based on feel, not strict timing.
61
What is LSD training intensity?
~70% VO₂max
62
What does LSD training primarily develop?
Cardiovascular base: HRmax, SVmax, capillary density
63
What’s a drawback of too much LSD training?
Lower race specificity and intensity
May lead to plateaus in performance
Can cause overuse injuries if volume is too high
Doesn’t train the body to handle higher intensities or race pace
Time-consuming compared to other methods
64
What is the goal of pace/tempo training?
Train at/near lactate threshold; improve economy and %VO₂max
65
How long is typical pace/tempo training?
20–30 minutes at threshold intensity
66
What is the work-to-rest ratio for aerobic intervals?
1:1 to 1:3
67
What intensity is used in aerobic interval training?
Near VO₂max (3–5 min bouts)
68
What does interval training improve most?
VO₂max, HRmax, SVmax, and buffering capacity
69
What intensity does HIIT use?
> VO₂max
70
What is the work:rest ratio in HIIT?
~1:5
71
Key benefits of HIIT?
Increased speed, economy, and anaerobic tolerance
72
What is Fartlek training?
Combines easy running (~70% VO₂max) with fast bursts (~85–90%)
73
What systems does Fartlek training target?
Both cardiovascular (VO₂max) and muscular (lactate threshold, buffering)
74
Which training types are best for beginners?
LSD and Fartlek (lower intensity, greater base-building)
75
Which types suit trained athletes for performance gains?
Pace/Tempo, Interval, HIIT
76
Why use all 5 types of endurance training?
Each type targets different physiological systems and adaptations
77
What regulation must facility access comply with?
ADA (Americans with Disabilities Act)
78
Where should a strength and conditioning facility ideally be located?
Ground floor, away from classrooms/offices
79
Where should the supervisor’s station be placed?
Centrally, with clear line of sight and mirrors to see the entire facility
80
What is the recommended ceiling height?
12 to 14 feet – enough for jumping/explosive activities
81
What are ideal flooring materials for a weight room?
Rubber flooring, antifungal carpet, and wooden platforms
82
What is the ideal temperature range for the facility?
68 to 78°F
83
What is the max recommended humidity?
60%
84
How bright should lighting be in the facility?
50–100 lumens, depending on ceiling height and natural light
85
Why does a strength facility need additional electrical service?
For higher-voltage equipment like treadmills and stair climbers
86
How far should mirrors be from equipment?
At least 6 inches from equipment, and 20 inches from the floor
87
Where should drinking fountains be placed?
Away from training areas
88
Why is a shower area important in facility design?
For hygiene and preventing the spread of infections
89
How should equipment be grouped?
By type: warm-up/stretching, plyometrics, free weights, cardio, resistance machines
90
Where should free weights and racks be placed?
Along the walls with 36 inches between bar ends
91
How much space is needed between barbells and dumbbells?
At least 36 inches (3 feet)
92
What is the ideal space for designated walkways?
3 to 4 feet wide
93
How much space is required for a stretching/warm-up area per person?
At least 49 square feet (7 ft x 7 ft)
94
What’s the spacing for circuit training machines?
24–36 inches between machines
95
How should kettlebells be organized?
Under racks or in their own large space due to dynamic movement
96
What safety measure should be taken with weightlifting platforms?
Bolt platforms and racks to the floor
97
How much space between weightlifting platforms?
3–4 feet to prevent injury if someone falls
98
How should cardiorespiratory machines be arranged?
Grouped by type (treadmills, ellipticals, bikes, etc.) in their own section
99
What hormone increases muscle mass in boys during puberty?
Testosterone
100
What hormone increases body fat and hip widening in girls during puberty?
Estrogen
101
When does long bone growth stop?
When the epiphyseal plate becomes ossified
102
Can resistance training damage growth cartilage in youth?
Only if done with improper technique or progression
103
What decreases the risk of growth cartilage injury?
Proper technique, progressive loading, and qualified instruction
104
How much can proper resistance training reduce injury risk in youth?
Up to 68%
105
When should youth begin resistance training?
When they can follow instructions and train safely
106
What is the recommended instructor-to-youth ratio?
1:10
107
How often should youth train per week?
2–3 nonconsecutive days, with 48 hrs recovery between same muscle groups
108
How many exercises should a youth RT program include?
8–12, focusing on multi-joint movements
109
What is the recommended rep range for youth training?
6–15 reps, with 1–3 sets and 2–5 min rest
110
What % of 1RM should beginners start with?
~60% 1RM, progressing to 60–80% 1RM
111
How much should load be increased as strength improves?
5–10% at a time
112
What rep ranges should youth avoid training with?
No heavier than 4–6RM
113
Can youth perform plyometrics?
Yes, if supervised and appropriately programmed
114
What plyometric drills should be avoided in youth?
Depth jumps and high-intensity lower body plyos
115
What musculoskeletal changes occur with age?
Decreased bone density, muscle mass, and increased fat
116
What increases risk of falls and fractures in older adults?
Bone fragility due to decreased mineral content
117
What happens to muscle cross-sectional area and density after age 30?
Both decrease, while intramuscular fat increases
118
What benefits does RT provide to older adults?
Increases in strength, power, BMD, and functional ability
119
How many exercises should be included in older adult RT?
8–12, primarily multi-joint with some single-joint
120
How often should older adults train per week?
2–3 days/week
121
How long should recovery be between sessions?
Up to 72 hours
122
What is a good load range for older adults?
4–6RM to 12–15RM, depending on training level
123
What should beginners focus on first?
Muscular endurance
124
What is the goal of power training in older adults?
Improve functional outcomes like daily activity ability
125
What is a power training load for older adults?
30–60% 1RM, 6–10 reps, 1–3 sets, 2–5 min rest
126
What is a bone training protocol for older adults?
<8RM or >80% 1RM, 1–3 sets, 8–10 multi-joint exercises
127
Do women require different resistance training programs than men?
No, programs can be the same in intensity and volume
128
When normalized for muscle size, do men and women differ in strength?
No, muscle tissue strength is equal by cross-sectional area
129
How does absolute strength differ by sex?
Women have ~63% of men’s total body strength
## Footnote
Upper body: ~55%
Lower body: ~71%
130
When is it safe for pregnant women to resistance train?
If they were lifting prior to pregnancy or are already conditioned
131
What is the recommended rep range during pregnancy?
12–15 reps, using major muscle groups
132
What position should be avoided after the first trimester?
Supine (lying on back) due to blood pressure concerns
133
What precautions should be taken due to pregnancy hormones?
Be cautious of instability and increased flexibility due to relaxin
134
Are free weights allowed during pregnancy?
Yes, but overhead lifts should be avoided
