Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Exercise Physiology Final Exam > Unit 9: Acute Exercise and Exercise Training and the Training Effect > Flashcards

Unit 9: Acute Exercise and Exercise Training and the Training Effect Flashcards

1
Q

Why are we able to train?

A

-In the last 10,000 years we evolved as a society but became untrained (lost out our ability to train)
- Normal subjects = untrained subjects
- Evolution has made us untrained

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

How have auxiliary disciplines been used to help understand training?

A
  • Many sciences aid in the study of athletes
  • Have helped us develop proper training programs and how body changes under stress
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is “acute exercise?”

A
  • it is the acute response to exercise and the body’s immediate response to a single exercise “bout” or unit
  • short but intense
  • 3 bouts = train 3 times a day
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is the main goal of “acute exercise?”

A
  • to stimulate body systems in induce specific functional adaptions
  • stimulates the ability to enhance homeostatic regulation by using a logical phasic methods of manipulating training variables in order to increase the potential for achieving specific performance goals
  • also has rest periods to initiate recovery
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is “dominant motor ability”?

A
  • it describes that each sport is dominate by single or specific combinations of motor abilities using the “Continuum Triangle”
  • some sports may be more dominant in a certain area in the continuum and other sports will be less dominant
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Where is “wrestling” on the Continuum Triangle?

A
  • in the middle
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Where is “marathon running” on the Continuum Triangle?

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

Where is “sprinting” on the Continuum Triangle?

A
  • near speed
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Where is “weight lifting” on the Continuum Triangle?

A
  • near force or strength
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Where is “gymnastics (male)” on the Continuum Triangle?

A
  • in between speed and force
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is the definition of “training”?

A
  • adaptation that occurs in response to repeated stimuli (weeks or months)
  • improves body’s efficiency: HR goes down
  • results in elevated homeostatic level
  • structural changes for longer adaptations
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

During sport specific training, you see a change in performance over time depending on what you are training for. This can also determine how strong and how fast you are accomplishing an exercise. What is it in the case of Power Lifting, and running a marathon?

A
  • Powerlifting, you can execute and lift heavy loads very quickly
  • Running a marathon, you have low strength but can run long periods of time
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Describe the structure of the “Continuum Triangle” in dominant motor ability in order from top of triangle to the Left and to the Right.

A
  • F for Force = or strength
  • S for Speed = how fast
  • E for endurance = any exercise that increases your heart and breathing rate above 50% your maximum
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Because exercise training can selectively adapt different body systems, during strength and endurance want are the 3 systems that helps to achieve performance?

A
  • Musculoskeletal
  • Nervous System
  • Cardiovascular
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

True or False: Performance is conditioned by the type of system we stress.

A

True

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

In exercise training, “strength” requires what systems more over others? Rank them, 1 being the most used.

A
  1. Musculoskeletal
  2. Nervous System
  3. Cardiovascular System
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is the “Musculoskeletal” system and its functions?

A
  • consists of the skeleton (bones, ligaments, tendons, and cartilage), and muscles that attach
  • movement, support, protection, heat generation, blood circulation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

In exercise training, “endurance” requires what systems more over others? Rank them, 1 being the most used.

A
  1. cardiovascular
  2. musculoskeletal
  3. nervous system
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What is “exercise training”?

A
  • it is how the body responds to repeated “bouts” of exercise over a period of time
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

How does the body adapt or change when exposed to repeated stimuli? “bouts”? for a period of weeks or months?

A
  • the body adapts physiologically
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

How does the body adapt physiologically to repeated bouts for a span of weeks or months?

A
  • when proper training principlies are followed improve both exercise capacity and sport performance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

When planning workouts, what 3 goals should you have?

A
  1. short term
  2. medium term
  3. long term
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

When exercising you should pay extra attention to what?

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

True or False: Higher intensity workouts, requires shorter breaks.

A
  • False, longer rest periods
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

True or False: When exercising and planning workouts, it is important to alternate working out your upper and lower body. Why? think meso and microcycle

A
  • True, because for each micro or mesocycle it has a goal and it needs enough time for a desired adaptation to take place
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

During training…

A
  • physiological change (adaptation)
    that occurs when the body is exposed to repeated stimuli (exercise bouts) over weeks or months
  • these changes generally improve the body’s efficiency at rest and during exercise
  • systematic application of repeated stimuli that will result in an elevated homeostatic level, evidenced by improved function (performance) and may not require structural modifications (however these are likely require for long term adaptations)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What happens to muscles during “resistance training”?

A
  • the muscles become stronger
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What happens with “aerobic training”?

A
  • the heart and lungs become more efficient and endurance capacity increases
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What happens with “high intensity anaerobic training?”

A
  • the neuromuscular, metabolic, and cardiovascular systems adapt, allowing the person to generate more adenosine triphosphate (ATP) per unit of time
  • this increases muscular endurance and speed of movement over short periods of time
30
Q

True or False : Adaptations are highly specific to the type of training done.

A

True

31
Q

What are the 5 basic principles of training?

A
  1. Principle of Individuality
  2. Principle of Specificity
  3. Principle of Reversibility
  4. Principle of Progressive Overload
  5. Principle of Variation
32
Q

What is the “Principle of INDIVIDUALITY”?

A
  • not every athlete is created with the same ability to respond to an acute exercise bout OR same capacity to adapt to exercise training
    - the ability to respond to
    exercise is individual
  • Heredity plays a big role in determining the body’s response to single bout exercise and chronic changes to a training program
    • there are variations in cell
      growth rates, metabolism, and
      cardiorespiratory and
      neuroendocrine regulation
      - this can explain why some
      people show great
      improvement after
      participating in a given
      program = high responders
      and some experience little to
      no change using the same
      program = low responders
      (most likely wrong tho..)
    • some people may just not be
      trained well … one size does not
      fit all
33
Q

What is the “Principle of SPECIFICITY”?

A
  • exercise adaptations are specific to the mode and intensity of training and the duration
  • the training program must stress the physiological systems that are critical for optimal performance in the given sport (metabolic demand)
  • training adaptations are highly specific to the type of activity and to the volume and mode and intensity of the training performed
  • training must be performed using sport specific actions (neuromuscular unit)
    (examples) –> marathon runner wouldn’t train on sprint type interval training OR weightlifters have great strength and power, but don’t have highly developed aerobic endurance compared to untrained people
34
Q

What is the “Principle of REVERSIBILITY”?

A
  • is the disappearance of the training effect (“Use it or lose it!”)
  • training induced adaptations will be lost with reduced or stopped training as well as the physiological adaptions that caused those improvements in the exercise
  • any gains will be lost too
  • a training program must have a maintenance plan
35
Q

In REVERSIBILITY, what happens to your “VO2 Max”?

A

-body’s max amount of oxygen your body can absorb and use during exercise begins to decrease as the days of detraining increase

36
Q

What is your “Vo2 Max”?

A
  • body’s max amount of oxygen your body can absorb and use during exercise
37
Q

What happens to your VO2 Max, blood volume, stroke volume, cardiac output, thickness of the left ventricular wall of the heart, and lactate threshold, when you DETRAIN?

A
  • they all decrease
38
Q

What happens to your submaximal exercise heart rate, average blood pressure, and respiratory exchange ratio at maximal and submaximal levels when you short term-DETRAINING?

A
  • all increase
39
Q

True or False: When we detrain, we rely more heavily on carbs NOT fat for fuel.

A
  • True
40
Q

True or False: Detraining decreases cardiorespiratory endurance, muscular strength, muscular power, and flexibility

A
  • True
41
Q

What is the, “Principle of PROGRESSIVE OVERLOAD”?

A
  • systemically increasing the demands on the body is necessary for further improvement and adaptations
  • made up of the two terms, overload and progressive training
  • improvement depends on a progressive increase in the amount of weight lifted similar to anaerobic and aerobic training, training volume (intensity and duration) can be increased progressively
42
Q

What is “overload”?

A
  • putting your body under additional stress beyond what is normal and what your body can handle in which eventually helps you progress and improve
  • (example): adding more reps, or keepings reps and adding more weight
43
Q

In Progressive load, as strength goes up, what happens to intensity/repetitions, to ultimately increase strength?

A
  • they all increase
44
Q

What is “Progressive Training”?

A
  • as your muscles have become stronger increased resistance or increased repetitions are need to further strength progress
  • your body adapts to your exercise routine and you have to increase the intensity to continue to see enhanced fitness
  • you can gradually increase the weight, duration, or intensity of your weight training to see growth
45
Q

What helps your muscles continue to become more and more stronger?

A
  • increased resistance or increased repetitions are need to further strength progress
46
Q

What is the “Principle of VARIATION” aka periodization?

A
  • the systemic process of changing one or more variables in the training program– mode, volume, or intensity over time
    • this allows for the training to
      stay challenging and effective
47
Q

What two main aspects of training to achieve peak levels of fitness for competition?

A
  1. training intensity
  2. volume of training
48
Q

During classical periodization or “variation”, what happens to .. 1.training intensity and
2. volume of training
3. technique/tactics of frequency

A
  1. intensity = low
  2. volume = high
  3. technique = low
49
Q

As training progresses, during classical periodization or “variation”, what happens to
1. training intensity
2. volume of training
3. technique/tactics of frequency

A
  1. intensity = gradually increases
  2. volume= decreases
  3. technique = increases
50
Q

For sport specific training during classical periodization or “variation”, what happens to
1. training intensity
2. volume of training

A
  • they are both are varied over a macrocycle = 1 year of training; composed of two or more mesocycles that are dictated by the dates of major competitions
  • 1 year = 1st: preparatory 2nd: competition and 3rd: transition/rest
51
Q

What is a “microcycle”?

A
  • 1 week
52
Q

What is a “mesocycle”?

A
  • 4-6 weeks
  • each mesocycle is subdivided into periods of preparation, competition, and transition
53
Q

What is a “macrocycle”?

A
  • 1 year of training; composed of two or more mesocycles that are dictated by the dates of major competitions
  • 1 year and mesocycles broken down = 1st: preparatory 2nd: competition and 3rd: transition/rest
54
Q

How is the knowledge of the energy system used in a particular activity or sport might be useful in designing a sport specific training program?

A
  • because depending on the sport, a particular energy system might need more attention to or more training towards to make athlete more sufficient when performing in a sport
  • example for long distance running, you need to focus more on the aerobic system and sprinting, anaerobic system
55
Q

COMEBACK TO!!!
What are the general principles of designing a training program for football, soccer, basketball, volleyball, and distance running? What are the main energy systems used?

A
56
Q

When planning or designing a training program for a specific sport, which of the 5 principles should focus more on?

A
  • Principle of Specificity and figure out what part does the athlete need to get better at to be better at his/her sport overall

–> strength, power, hypertrophy, speed, endurance, coordination, flexibility

57
Q

What is “hypertrophy”?

A
  • it is the increase of individual muscle fiber size not and increase of how many
58
Q

What is “hyperplasia”?

A
  • it is an increase of the number of muscle fibers you have
59
Q

What is the “SRA curve”?

A
  • Stimulus Recovery Adaptation Curve
  • it graphs directional homeostatic regulation
60
Q

What does the SRA curve measure?

A
  • it measures acute and exercise training
  • the process in which our bodies respond to training
61
Q

When we train what do we “introduce” to our bodies that cause our bodies to respond by making adaptations?

A
  • stimulus or stressors
62
Q

What “phases” are part of the SRA curve?

A
  1. Alarm
  2. Compensation
  3. Overcompensation
  4. Involution
63
Q

Describe the “Alarm” phase on the SRA curve.

A
  • it is the stimulus and it sends signals to indicate that homeostasis has been disrupted
64
Q

Describe the “Compensation” phase on the SRA curve.

A
  • this is you “Rest” phase
  • biochemical/substrate supplies are restored and tissue is repaired and you overcome normal quantities
65
Q

Describe the “Overcompensation” phase on the SRA curve.

A
  • this is when your body is “prepared” for the next stimulus for a better performance
66
Q

Describe the “Involution” phase on the SRA curve.

A
  • loss of adaptive response due to lack of subsequent stimulus
67
Q

What is the “Training Effect” and how does it correlate with a single bout of exercise?

A
  • Every time you preform acute bout you will encounter a new level of performance
  • Long term: actual level of performance
  • Short term adaptations: single bouts: consecutive and incremental amount of stress
    –> represents that disruption and imbalance in homeostasis due to adding stressors
68
Q

True or False: Acute bouts DO NOT make up long term adaptions and changes over time.

A
  • False, they do
69
Q
  • Aerobic
A
  • requires oxygen
70
Q

Anaerobic

A
  • does not require energy
71
Q
A

Exercise Physiology Final Exam (5 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions