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kin335 > KIN335 Final > Flashcards

KIN335 Final Flashcards

1
Q

What are 5 known activities that cause DOMS?

A
  • Strength training exercise
  • Walking down hills
  • Jogging
  • Step aerobics
  • Jumping
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2
Q

What’s the best way to prevent DOMS?

A

Progress slowly in a new program. Allow muscles time to adapt to new stress. Cannot completely prevent.

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3
Q

What are limits to performance for steady state activities?

A
  • Oxygen delivery to working muscles
  • Oxygen extraction by working muscles
  • Oxygen utilization by working muscles
  • Substrate availability
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4
Q

What are the 3 factors for determining pace?

A
  • VO2max
  • Intensity at anaerobic threshold
  • Technique
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5
Q

How do you determine your target pace?

A

Race Distance / Target Race Time

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6
Q

What is the work to rest ratio in repetitive activities (non-steady state)?

A

1:2 (45sec:90sec)

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7
Q

How do you determine work to rest ratios?

A

Time Motion Analysis

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8
Q

What are 3 systems for aerobic respiration (bioenergetics)?

A
  1. Creatine Phosphate
  2. Glycolysis
  3. Oxidative Phosphorylation
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9
Q

Glycolysis is always what system?

A

Anaerobic

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10
Q

What system is oxidative phosphorylation?

A

Aerobic

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11
Q

What is converted to ATP in the Krebs cycle?

A

Acetyl CoA

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12
Q

What are the limitations of the Krebs cycle?

A
  • Number of mitochondria (training produces more)
  • Citrate synthase
  • Succinate dehydrogenase (can maintain aerobic metabolism longer at a higher rate with these 2 enzymes)
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13
Q

What limits anaerobic power?

A
  • Creatine Phosphate
  • Glycolysis
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14
Q

What limits the anaerobic threshold?

A
  • Glycolysis
  • Oxidative Phosphorylation
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15
Q

What limits aerobic power (VO2max)?

A
  • Oxidative phosphorylation
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16
Q

What are 2 changes in EDV that occur from training with aerobic exercise?

A
  • Increased cavity size
  • increased myocardial compliance
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17
Q

What are the limitations of EDV?

A
  • ventricular wall thickness
  • thoracic cavity size
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18
Q

Blood oxygenation is NOT limited by

A

respiration

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19
Q

What’s the most precise way to prescribe exercise intensity?

A

%VO2max

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20
Q

What are 2 practical ways to prescribe exercise intensity?

A

Speed and Power

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21
Q

What is the easiest way to prescribe exercise intensity?

A

%HRmax

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22
Q

What are zones 1&2?

A
  • general or specific
  • central adaptations
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23
Q

What are zones 3,4,5?

A
  • specific only
  • central & peripheral adaptations
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24
Q

What is EPOC and how long does it last?

A

The energy cost of recovery. Lasts up to 24h, sometimes 48h

25
Q

What are the 2 components of fast recovery?

A

ATP synthesis
Creatine Phosphate synthesis

26
Q

What are the 2 components of slow recovery?

A

Lactate metabolism (Lactate>Pyruvate>Glucose)
Muscle recovery (Remove CA++ from muscles)

27
Q

Why is supervision important?

A

Proper exercise technique
Adherence
Increased effort

28
Q

Why does muscle soreness not equal muscle damage?

A
  • Concentric actions lead to muscle damage but rarely associate with DOMS
  • Trained individuals have same decrease in performance but less soreness
  • Warm-up helps DOMS, but does not help the decrease in performance
  • Performance returns to baseline prior to elimination of DOMS
29
Q

What causes DOMS?

A

Disruption of connective tissue
- Ca+, K+, cytokines leak out of cell

30
Q

What is muscle damage?

A

Disruption of Zdisk/line
Protein degradation

31
Q

Rhabdomyolysis

A
  • Breakdown of muscle leading to protein excretion in blood
  • Can cause renal failure
32
Q

What are 5 steps of a squat progression?

A
  1. Flexibility
  2. Plate squat
  3. Overhead squat
  4. Front squat
  5. Back squat
33
Q

What is the broad purpose of a warm up?

A

Prepare the body for intense work

34
Q

What specifically can you expect a warm up to do?

A
  • Slowly increase blood flow
  • Lessen the risk
  • Improve CO2 unloading
  • Increase the speed
  • Increase the O2 consumption
  • Increase nerve conduction
  • Increase body temperature
  • Decrease joint stiffness/ viscosity
  • Feelings of well-being
35
Q

What are 3 types of warm ups?

A

General, specific, PAP

36
Q

How long is a general warm up?

A

5-20 minutes

37
Q

Who is PAP most likely to benefit?

A

Highly trained strength individuals

38
Q

What is the first window for PAP?

A

1-3 mins, if CC is low volume

39
Q

What is the second window for PAP?

A

15-25 min, if CC is high volume

40
Q

Which type of stretching affects musculoskeletal compliance?

A

Static stretching

41
Q

How long is a cool down?

A

5-20 minutes

42
Q

What do cool downs do for low fit individuals?

A
  • Reduce the risk of cardiac complications
  • Prevent venous pooling
  • Allows enhanced heat dissipation
43
Q

What is a psychobiological measure of training intensity?

A

Emotional / psychological factors
Rating of perceived exertion (RPE)

44
Q

How do you calculate training load?

A

RPE x duration

45
Q

What is the fitness-fatigue model?

A

stimulus->response

46
Q

What is the general adaptation syndrome?

A

stimulus->response->adaptation

47
Q

What is involution?

A

Detraining

48
Q

What are the 3 phases of GAS?

A

Alarm: physiological state decreases as result of the stress
Resistance: recovery, increasing above pre-stress state
Exhaustion: only way to prevent exhaustion is to remove the stressor

49
Q

What is the major concern with concurrent training?

A

The interaction of the 2 training effects

50
Q

What is an example of a negative interaction of concurrent training?

A

Muscular power training prior to muscular strength

51
Q

What is transfer or training / why is it important?

A

ToT is learning to use the physiological adaptation.
Increased physical fitness doesn’t equal improved performance.

52
Q

What are the 4 mesocycles and 3 components of the classic model?

A

General prep, Specific prep, Comp, Rest.
Microcycles, mesocycles, macrocycles.

53
Q

What’s the blender effect?

A

Inability to sequentially develop specific training adaptations

54
Q

What is the objective of a block?

A

Avoid interference within training

55
Q

What do you change between microcycles?

A

Volume OR intensity. Not both.

56
Q

What does it mean if you increased the intensity?

A

Improved muscular strength

57
Q

What does it mean if they improved volume?

A

Increased muscular endurance

58
Q

What’s the importance of recovery?

A
  • Reduces the chances of injury
  • Allows enough time for adaptations to occur
  • Potential to maximize performance
59
Q

How much sleep do athlete’s need a week?

A

At least 80h

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