KIN335 > KIN335 Final > Flashcards

KIN335 Final Flashcards

(59 cards)

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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?

Study These Flashcards
A

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

25
What are the 2 components of fast recovery?
ATP synthesis Creatine Phosphate synthesis
26
What are the 2 components of slow recovery?
Lactate metabolism (Lactate>Pyruvate>Glucose) Muscle recovery (Remove CA++ from muscles)
27
Why is supervision important?
Proper exercise technique Adherence Increased effort
28
Why does muscle soreness not equal muscle damage?
- 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
What causes DOMS?
Disruption of connective tissue - Ca+, K+, cytokines leak out of cell
30
What is muscle damage?
Disruption of Zdisk/line Protein degradation
31
Rhabdomyolysis
- Breakdown of muscle leading to protein excretion in blood - Can cause renal failure
32
What are 5 steps of a squat progression?
1. Flexibility 2. Plate squat 3. Overhead squat 4. Front squat 5. Back squat
33
What is the broad purpose of a warm up?
Prepare the body for intense work
34
What specifically can you expect a warm up to do?
- 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
What are 3 types of warm ups?
General, specific, PAP
36
How long is a general warm up?
5-20 minutes
37
Who is PAP most likely to benefit?
Highly trained strength individuals
38
What is the first window for PAP?
1-3 mins, if CC is low volume
39
What is the second window for PAP?
15-25 min, if CC is high volume
40
Which type of stretching affects musculoskeletal compliance?
Static stretching
41
How long is a cool down?
5-20 minutes
42
What do cool downs do for low fit individuals?
- Reduce the risk of cardiac complications - Prevent venous pooling - Allows enhanced heat dissipation
43
What is a psychobiological measure of training intensity?
Emotional / psychological factors Rating of perceived exertion (RPE)
44
How do you calculate training load?
RPE x duration
45
What is the fitness-fatigue model?
stimulus->response
46
What is the general adaptation syndrome?
stimulus->response->adaptation
47
What is involution?
Detraining
48
What are the 3 phases of GAS?
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
What is the major concern with concurrent training?
The interaction of the 2 training effects
50
What is an example of a negative interaction of concurrent training?
Muscular power training prior to muscular strength
51
What is transfer or training / why is it important?
ToT is learning to use the physiological adaptation. Increased physical fitness doesn't equal improved performance.
52
What are the 4 mesocycles and 3 components of the classic model?
General prep, Specific prep, Comp, Rest. Microcycles, mesocycles, macrocycles.
53
What's the blender effect?
Inability to sequentially develop specific training adaptations
54
What is the objective of a block?
Avoid interference within training
55
What do you change between microcycles?
Volume OR intensity. Not both.
56
What does it mean if you increased the intensity?
Improved muscular strength
57
What does it mean if they improved volume?
Increased muscular endurance
58
What's the importance of recovery?
- Reduces the chances of injury - Allows enough time for adaptations to occur - Potential to maximize performance
59
How much sleep do athlete's need a week?
At least 80h
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