Chapter 10: Exercise Physiology and Training

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Questions and Answers

Which of the following is NOT a characteristic of muscular endurance?

Ability to sustain repeated contractions

Assessed with static or dynamic tests

Improved through high-repetition training

Measured by maximum force output (correct)

What is a disadvantage of free-weight training compared to resistance machines?

Unsuitable for experienced lifters

Requires greater stabilization (correct)

Limited muscle activation

Lack of movement variability

Training volume is defined as:

Number of sets multiplied by reps and intensity (correct)

Total weight lifted in a single session

Maximum load sustained over a week

Frequency of training sessions

Which principle of training involves systematically increasing workload to improve performance?

Overload Signup and view all the answers

Which HR intensity range best trains the glycolytic system?

75–85% HRmax Signup and view all the answers

On a hot day, which environmental heat source contributes the most to body heat?

Radiation Signup and view all the answers

Which pre-cooling method is most effective and practical before exercise in heat?

Cold-water immersion Signup and view all the answers

During heat acclimation, which of the following adaptations occurs?

Increased sweat rate Signup and view all the answers

Which exercise is primarily recommended to improve bone mineral density?

Weight-bearing aerobic activity Signup and view all the answers

What is the correct term for the process of bone formation?

Osteogenesis Signup and view all the answers

Sports specialization before puberty is most likely to increase the risk of which condition?

Growth plate injuries Signup and view all the answers

Which definition accurately describes secondary amenorrhea?

Cessation of menstruation for at least 3 cycles Signup and view all the answers

What is recognized as the primary risk factor for the female athlete triad?

Low energy availability Signup and view all the answers

Why are women generally at a greater risk for osteoporosis than men?

Lower peak bone density Signup and view all the answers

Which hormonal factor most significantly affects bone density in women?

Estrogen levels Signup and view all the answers

Which training principle is crucial for preventing performance plateaus?

Periodization Signup and view all the answers

What is the primary adaptation to aerobic training observed in children?

Higher stroke volume Signup and view all the answers

What role does estrogen play in relation to bone health?

Reduces osteoclast formation Signup and view all the answers

Study Notes

Chapter 10: Exercise Physiology and Training

Muscular Endurance: Characterized by the ability to sustain repeated contractions, improved through high-repetition training, and assessed via static or dynamic tests. Maximum force output is not a characteristic of muscular endurance.
Free-Weight vs. Resistance Machines: Free weights offer greater movement variability and require more stabilization, but resistance machines may have limited muscle activation potential. This means using free weights requires greater stabilization than machines.
Training Volume: Defined as the number of sets multiplied by repetitions and intensity. Important in creating positive training adaptations
Overload Principle: Training principle involving systematically increasing workload to improve performance. This is a fundamental component of any training program.
Glycolytic System Training: Training intensity ranges from 55-65% of maximum heart rate.

Chapter 14: Heat and Cold Stress

Heat Transfer: Radiation is the primary environmental heat source contributing most to body heat gain on a hot day.
WBGT: Dry-bulb thermometer measures air temperature within WBGT (Wet Bulb Globe Temperature Index) calculations.
Exertional Heat Stroke Symptoms: Profuse sweating, altered mental state, and core temperature exceeding 40°C are symptoms. Hypotension (low blood pressure) is also a symptom.
Heat Acclimation: Key adaptation is enhanced sweat rate and reduced sodium concentration in sweat, and a decreased resting heart rate. Plasma volume does not decrease.
Pre-cooling Methods: Effective and practical pre-exercise methods in hot environments include ice vest application, cold-water immersion, and cooling sprays.

Chapter 19: Growth and Maturation

Peak Height Velocity in Girls: The average peak height velocity occurs between 12 and 14 years of age.
Cardiac Output in Children: Children's cardiac output during exercise is lower than adults, due mainly to a reduced stroke volume.
Bone Mineral Density Improvement: Weight-bearing aerobic activity is recommended to improve bone mineral density.
Bone Formation Process: Bone formation is called osteogenesis.
Sports Specialization Risk: Specialization before puberty increases the risk of growth plate injuries.

Chapter 21: Women’s Health and Exercise

Secondary Amenorrhea: Cessation of menstruation for at least three menstrual cycles is secondary amenorrhea.
Safe Exercise During Pregnancy: Low-impact aerobic activities are considered the safest during pregnancy.
Female Athlete Triad Risk Factor: Low energy availability is the primary risk factor for the female athlete triad.
Osteoporosis Risk in Women: Women are at a higher risk due to lower peak bone density compared to men.
Bone Density Influence: Estrogen levels highly influence bone density in women.

Applied Concepts and Misconceptions

HIIT vs. Steady-State Cardio: HIIT is advantageous due to its efficiency, requiring less total time for similar benefits, and its emphasis on the ATP-PCr system. HIIT primarily improves the ATP-PCr system.
Heat Illness Misconception: A common misconception is that dehydration is the primary cause of heat illness.
Cold Injury Occurrence: Cold injuries occur through exposure to low temperatures and improper clothing insulation.
Cardiac Output Differences: Differences in cardiac output between men and women during exercise are primarily influenced by stroke volume differences with men having a higher SV.
Muscle Contraction Force: Isometric contractions generate the greatest force.

Integration and Training Adaptations

Avoiding Plateaus: Periodization is a key training principle for avoiding performance plateaus.
Hypothermia Acceleration: Strong wind and wet clothing accelerates hypothermia development.
Aerobic Training Adaptations in Children: Improved av-O2 difference is a key adaptation, not increased heart rate or elevated plasma volume.
Sweat Composition Change: Heat acclimation leads to an increase in sweat rate and decreased sodium concentration in sweat; this results in lower electrolyte loss and a lower risk of dehydration. This implies a decrease in the volume of sodium lost through sweat.
Muscular Strength Improvement: Prepubescent boys have reduced testosterone levels and poor neuromuscular coordination, contributing to their lower potential for muscular strength improvement.

Miscellaneous Details

Delayed Menarche: First menstruation after age 15 is considered delayed.
Accurate Bone Density Measurement: DXA (dual-energy X-ray absorptiometry) scan is the most accurate method.
ACL Tear Risk Factor: Greater ligament laxity and a narrower Q-angle increases the likelihood of ACL tears.
Estrogen Role in Bone Health: Estrogen stimulates osteoblast activity, which is crucial for bone formation.
Plyometric Training Goal: Plyometric training primarily enhances or improves explosive power.

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Description

This quiz covers key concepts from Chapter 10 on exercise physiology and training. Topics include muscular endurance, free-weight versus resistance machines, training volume, and the overload principle. Test your knowledge on how these components contribute to effective training strategies.