Exercise Guidelines and Testing Norms
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Questions and Answers

What is one test used to detect balance issues in older adults?

  • Sit and reach test
  • Beep test
  • Harvard step test
  • Timed Up and Go test (correct)

    • Which method can be used to quantify cardiovascular fitness in older adults?

  • Sit-to-stand test
  • Bench press test
  • 1-mile walk test (correct)
  • Vertical jump test

    • What distinguishes a sedentary individual from an elite athlete in terms of training intensity?

  • Amount of rest between sessions
  • Frequency of training
  • Quality of workouts
  • Level of exertion during workouts (correct)

    • Which of the following is NOT a characteristic of team sports?

    <p>Individual performance focus</p> Signup and view all the answers

    How do continuous endurance sports differ from team sports?

    <p>Continuous sports focus on individual effort</p> Signup and view all the answers

    What is a method used to determine maximal aerobic speed (MAS)?

    <p>Incremental treadmill test</p> Signup and view all the answers

    Which phrase best defines the term 'periodization' in training?

    <p>Structured variation in training phases</p> Signup and view all the answers

    What does the acronym FITT stand for in exercise prescription?

    <p>Frequency, Intensity, Time, Type</p> Signup and view all the answers

    What is the effect of diminishing returns in athletic training?

    <p>Additional training results in smaller incremental improvements over time.</p> Signup and view all the answers

    What could be a reason for athletes not reaching their goals despite varying training loads?

    <p>They may not be managing recovery effectively.</p> Signup and view all the answers

    What is the typical duration of a microcycle in training?

    <p>1 week</p> Signup and view all the answers

    Which of the following represents a phase of a macrocycle?

    <p>Base training phase</p> Signup and view all the answers

    What characterizes the training pattern described in a microcycle?

    <p>Alternating high and low intensity days</p> Signup and view all the answers

    What is a potential consequence of a 3:1 training to rest ratio in a mesocycle?

    <p>Increased risk of overtraining due to inadequate recovery</p> Signup and view all the answers

    What best describes the fatigue associated with overreaching?

    <p>Short-term fatigue with potential for recovery</p> Signup and view all the answers

    Which physiological responses are commonly monitored for signs of overreaching?

    <p>Heart rate, hormone levels, and sleep patterns</p> Signup and view all the answers

    What is the main physiological adaptation expected from aerobic training?

    <p>Increased cardiac output</p> Signup and view all the answers

    In the T-score diagnosis, what indicates low bone density?

    <p>-1.0 to -2.5</p> Signup and view all the answers

    What is the target heart rate for an athlete with a resting HR of 54 bpm and a maximal HR of 195 bpm aiming for an intensity of 70%?

    <p>146 bpm</p> Signup and view all the answers

    What are the subdivisions by chronological age for 'older adults' generally recognized in exercise science?

    <p>65 years and older</p> Signup and view all the answers

    If an athlete is exercising at 60% of their VO2max, what is their approximate %HR max?

    <p>55.2%</p> Signup and view all the answers

    What is considered an average VO2max for females aged in their early twenties?

    <p>40-45 ml/kg/min</p> Signup and view all the answers

    Angina can be aggravated by stress and physical exertion.

    <p>True</p> Signup and view all the answers

    What is sarcopenia?

    <p>Age-related muscle loss</p> Signup and view all the answers

    A 70 kg man using 2 litres of oxygen in one minute burns approximately _____ KJ.

    <p>168</p> Signup and view all the answers

    Match each physiological adaptation with its description:

    <p>Increased aerobic capacity = Improved endurance Higher muscle glycogen storage = Enhanced performance for prolonged activities Reduced resting heart rate = Indicative of improved cardiovascular efficiency Increased capillary density = Better oxygen delivery to muscles</p> Signup and view all the answers

    What is the energy expenditure (KJ) of Jack’s sub-maximal cycling test if his VO2 was 31.2 ml/kg/min and his body weight is 82 kg?

    <p>216.24 KJ</p> Signup and view all the answers

    The target heart rate for an intensity of 65-85% can be calculated using the formula involving HRmax and HRrest.

    <p>True</p> Signup and view all the answers

    What does VO2 consumption during cycling depend on?

    <p>Work rate, body weight, age</p> Signup and view all the answers

    Which of the following best identifies a characteristic of team sports?

    <p>Coordination among team members</p> Signup and view all the answers

    Sedentary individuals have a higher training intensity than elite athletes.

    <p>False</p> Signup and view all the answers

    Name one method used to determine maximal aerobic speed (MAS).

    <p>Incremental treadmill test</p> Signup and view all the answers

    The three stages of the general adaptation syndrome (GAS) are alarm, _____, and exhaustion.

    <p>adaptation</p> Signup and view all the answers

    What is the primary purpose of training overload?

    <p>To enhance physical performance</p> Signup and view all the answers

    Match the following methods with their purpose in exercise testing:

    <p>VO2max assessment = Measure aerobic capacity Lactate threshold testing = Determine fatigue onset Heart rate monitoring = Assess exercise intensity Power output calculation = Evaluate strength endurance</p> Signup and view all the answers

    Continuous endurance sports typically require less teamwork than team sports.

    <p>True</p> Signup and view all the answers

    Define periodization in the context of training.

    <p>Periodization is the systematic planning of training to optimize performance at specific times.</p> Signup and view all the answers

    What is the common timeframe for a microcycle in training?

    <p>1 week</p> Signup and view all the answers

    Diminishing returns refers to the phenomenon where performance improvements diminish as training volume increases.

    <p>True</p> Signup and view all the answers

    List the five phases of a macrocycle.

    <p>Preparation, Base, Build, Peak, Transition</p> Signup and view all the answers

    The injury cycle suggests that excessive training without adequate _____ can lead to setbacks.

    <p>rest</p> Signup and view all the answers

    Match the following training methods to their intended energy systems:

    <p>Interval sprints = ATP-CrP Lactic acid threshold training = Anaerobic glycolysis Long steady runs = Aerobic metabolism High-intensity interval training = Mixed energy systems</p> Signup and view all the answers

    Which of the following best describes the fatigue associated with overtraining?

    <p>Chronic and often requires extended recovery time</p> Signup and view all the answers

    A mesocycle typically involves training plans that last for 1-4 weeks.

    <p>True</p> Signup and view all the answers

    Describe the purpose of using a 3:1 ratio of overload to rest in a mesocycle.

    <p>To ensure adequate recovery while promoting performance gains.</p> Signup and view all the answers

    Study Notes

    Week 1: Screening, goal setting, guidelines, testing norms, body composition, validity/reliability

    • Current guidelines for exercise prescription for apparently healthy adults: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity spread throughout the week
    • Research on continuous vs. multiple bouts of cardiorespiratory exercise: Multiple bouts of exercise are just as effective as a single continuous bout
    • Physiological adaptations to aerobic training: Improved cardiorespiratory fitness, increased VO2 max, lower resting heart rate, increased stroke volume, increased blood volume, improved lipid profile
    • Average VO2 max in males and females (early twenties): 40-45 ml/kg/min for males, 35-40 ml/kg/min for females.
    • Angina
      • Signs and symptoms: Chest pain, shortness of breath, fatigue, dizziness, nausea
      • Aggravators: Physical exertion, emotional stress, cold weather, heavy meals
    • KJ burned by 70kg man using 2 liters of oxygen in one minute: 8360 KJ (using the conversion factor of 20.93 KJ per liter of oxygen)
    • Energy expenditure (KJ) for Jack's 30-minute sub-maximal cycling test: 7734.1 KJ, calculated using the formula: Energy expenditure = (VO2 in ml/kg/min x body weight in kg x time in minutes x 5) / 1000.

    Week 2: Order of testing, testing protocols, ACSM predictive equations, measurement intensity

    • Rose's estimated VO2 using ACSM running equation: 44.6 ml/kg/min
    • Pete's VO2 consumption during 5-minute cycling at 150W: 1872.3 ml/min
    • Client's exercise intensity during treadmill run: (145-60)/(220-60) x 100 = 73% of maximum heart rate reserve (HRR)
    • Target HR for 65-85% intensity for athlete with resting HR of 54 bpm and max HR of 195 bpm: 126 to 157 bpm
    • Equivalent %HRmax at 60% VO2max: 76.4%

    Week 3: Scope of practice, exercise testing for apparently healthy adults, older adults, athletes & team sports

    • Subdivisions of chronological age for "older adults:" 50-64 years (younger old), 65-74 years (middle old), 75-84 years (older old), 85+ years (oldest old)
    • Reasons for an active lifestyle for older adults: Lower risk of chronic diseases, improved cognitive function, reduced risk of falls, improved sleep quality
    • Sarcopenia: Loss of muscle mass and function due to age
    • T-score diagnoses:
      • Low bone density: T-score between -1 and -2.5
      • Osteoporosis: T-score of -2.5 or lower
    • Test for balance issues in older adults: Balance error scoring system (BESS)
    • Cardiovascular fitness test for older adults: 6-minute walk test
    • Difference between sedentary and elite athletes in training intensity: Sedentary individuals experience a lower intensity, while elite athletes train at a much higher intensity.
    • Characteristics of team sports (needs analysis):
      • Intermittent: Frequent stops and starts.
      • Tactical: Requires strategy and decision-making.
      • Physically demanding: Involves aerobic and anaerobic energy systems.
      • Demands on specific skills: Requires technical skills to be successful.
    • Difference between continuous endurance sport and team sport: Continuous endurance sports require sustained high intensity, while team sports require intermittent bursts with high intensity.
    • Methods to determine maximal aerobic speed (MAS):
      • 1km time trial: Running or cycling as fast as possible for 1km.
      • Cooper 12-minute run: Running as far as possible in 12 minutes.
    • Prescription percentage of MAS: 85-90%
    • Training MAS methods:
      • Interval training: Alternating high-intensity intervals with recovery.
      • Fartlek training: Varying intensity over a duration of time.
      • Tempo training: Running at a conversational pace for a prolonged period.

    Week 4: Data analysis and interpretation, intensity calculations, communicating test results

    • Criterion for determining if VO2 max has been achieved: Plateau in VO2, despite increased workload.
    • Term used when VO2 max criterion is not met: Peak VO2
    • Phil's power output at max using regression equation:
      • VO2 = 5.76 L/min
      • Power (watts) = (5.76-0.6438)/0.0113 = 455.2 watts
    • Athlete comparison using lactate curve: Higher the lactate threshold, the better endurance performance
    • Lactate threshold interpretation: Indicates the point at which lactate production exceeds clearance, and the intensity at which the body can sustain for a prolonged period.
    • Prescribing exercise based on lactate threshold: Training at and above the lactate threshold can help improve cardiorespiratory fitness and endurance.

    Week 5: Training principles, GAS, periodization, dose-response

    • Stress: Any demand placed on the body, such as exercise or injury.
    • Strain: The body's response to stress, such as muscle soreness or fatigue.
    • General adaptation syndrome (GAS) stages:
      • Alarm: Initial response to stress, characterized by increased heart rate and adrenaline release.
      • Resistance: Adaptation to stress, the body becomes stronger and better equipped to handle similar demands.
      • Exhaustion: Unresolved stress, can lead to burnout, injury, or illness.
    • Periodization: Planned variation in training volume, intensity, and frequency over a period of time.
    • Purpose of periodization: To optimize performance, prevent overtraining, and promote long-term progress.
    • Purpose of training overload: To stimulate adaptation and improve performance.
    • FITT stands for: Frequency, Intensity, Time, Type
    • Diminishing returns: As training volume and intensity increase, the rate of improvement may slow.
    • Accelerated setbacks: Overtraining leads to performance decrements, requiring rest and recovery.
    • Athlete performance limitations: Lack of consistent training, inadequate overload, and poor recovery.
    • Duration of training periods:
      • Microcycle: 1-4 weeks.
      • Mesocycle: 4-12 weeks.
      • Macrocycle: 1-4 years.
    • Five phases of a macrocycle:
      • Preparation phase: Building a foundation of fitness.
      • Competitive phase: Maintaining fitness and peaking for competition.
      • Transition phase: Active recovery and reduction of training.
      • Off-season: Rest and regeneration.
      • Pre-season: Preparing for the upcoming competitive season.
    • Microcycle intensity pattern: Gradual increase in intensity, peaking at the middle of the week, followed by a taper to facilitate recovery.
    • Four microcycle phases:
      • High-intensity block: Focused on developing power and speed.
      • Moderate-intensity block: Developing endurance and hypertrophy.
      • Low-intensity block: Recovery and active rest.
      • Tapering block: Gradually reducing intensity and volume to promote peak performance.
    • Mesocycle overload and rest ratio (3:1): Three weeks of overload followed by one week of rest.

    Week 6: intensity, training load, monitoring, technology, overtraining

    • Overreaching: Short-term performance decrement, due to high training demands.
      • Type of fatigue: Physiological and psychological.
      • Performance decrement duration: Few days to a few weeks.
      • Recovery time: Few days to a few weeks.
      • Most affected: Athletes training at high intensity.
    • Overtraining: Long-term performance decrement, due to chronic high training demands.
      • Type of fatigue: Chronic, persistent.
      • Performance decrement duration: Weeks to months.
      • Recovery time: Months.
      • Most affected: Athletes in high-demand environments.
    • Physiological responses to overreaching:
      • Increased resting heart rate.
      • Decreased sleep quality.
      • Increased injury risk.
      • Altered mood.
    • Best indicator of overreaching: Training load, measured in units of acute workload (AWL) and chronic workload (CWL), along with ratio of AWL to CWL.

    Week 7: Types of training, program design

    • Appropriate interval time for different distances:
      • 50-200m: 10-30 seconds.
      • 400m: 30-60 seconds.
      • 400m+: 1-2 minutes.
    • Suggested recovery for interval training:
      • ATP-CrP system: 1:1 work-to-rest ratio (e.g., 10 seconds work, 10 seconds rest).
      • Anaerobic glycolysis: 1:2 work-to-rest ratio (e.g., 30 seconds work, 60 seconds rest).
      • Aerobic metabolism: 1:3 work-to-rest ratio (e.g., 6 minutes work, 18 minutes rest).
    • Ben's interval session analysis: 400m session, total time = 32 minutes (estimated based on mile time).

    Physical Activity and Sedentary Behaviour Guidelines

    • Current guidelines for apparently healthy adults: 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity a week.
    • Continued vs Multiple bouts of Cardio: Research suggests that continuous activity is more beneficial than multiple short bouts, particularly regarding fitness enhancements and metabolic health benefits.
    • Aerobic Training Adaptations: Including increased VO2max, improved cardiac output, lowered resting heart rate, and enhanced muscle mitochondrial density.
    • Average VO2max: Early twenties males have an average VO2max ~ 45 ml/kg/min, while females average ~ 38 ml/kg/min.

    Angina

    • Angina is a symptom of coronary artery disease resulting from the heart muscle not receiving enough oxygen.
    • Symptoms: Chest pain or discomfort often described as tightness, pressure, or squeezing.
    • Aggravating Factors: Physical exertion, emotional stress, cold weather, and heavy meals.

    Energy Expenditure

    • Energy Expenditure (KJ) Calculation: 1 L of oxygen consumed = 20.96 KJ of energy expended
    • 70 kg man using 2 L oxygen/minute = 41.92 KJ/minute

    ACSM Predictive Equation

    • Rose's Estimated VO2: Speed = 12 km/hr = 200m/min VO2 = (0.2 x 200) + 3.5 = 43.5 ml/kg/min
    • Pete's VO2: VO2 = (10.51 x 150) + (6.35 x 70) - (10.49 x 25) + 519.3 = 2691 ml/min

    Intensity Calculations

    • Client Running Intensity: HRR = (145-60)/(220-60) x 100 = 62.5%
    • Athlete's Target HR: Target HR = [(195-54) x 0.65-0.85] + 54 = 128-155 bpm
    • Athlete's %HR max: %HRmax = (0.64 x 60) + 37 = 75.4%

    Older Adults

    • Subdivisions: 65-74, 75-84, 85+
    • Benefits of Activity: Enhanced physical function, reduced risk of chronic diseases, improved mental well-being, and increased social engagement.
    • Sarcopenia: Age-related muscle mass and strength decline.
    • T-Score Diagnosis:
      • -1 to -2.5: Low Bone Density
      • -2.5 or lower: Osteoporosis
    • Balance Test: Romberg Test
    • Cardiovascular Fitness Test: 6-minute walk test

    Team Sports Needs Analyses

    • Elite Athlete vs Sedentary: Elite athletes train at higher intensities and volumes.
    • Team Sport Characteristics:
      • Variable intensity with periods of high demand
      • Skill-based, with tactical and strategic components
      • Social and collaborative aspects
      • Limited individual control
    • Continuous Endurance Sport vs Team Sport:
      • Continuous endurance: Sustained, rhythmic movements with predictable workloads.
      • Team Sports: Intermittent, unpredictable, involving specific skills, tactics, and strategic decision-making.
    • Maximal Aerobic Speed (MAS) Determination:
      • Incremental running or cycling tests
      • Field tests like the Yo-Yo intermittent recovery test
      • MAS Prescription: Usually prescribed at 85-95% to improve endurance performance.

    Data Analysis and Interpretation

    • VO2max Criteria: True VO2max is achieved when oxygen consumption plateaus despite an increase in workload.
    • VO2max Term: If the criteria isn't met, it's considered VO2peak.

    Training Principles

    • Stress: The stimulus applied to the body (e.g., exercise).
    • Strain: The body's response to the stress.
    • GAS Stages:
      • Alarm: Initial stress response
      • Adaptation: Body adjusts to the stress
      • Exhaustion: Body unable to cope with continued stress
    • Periodisation: Systematic planning of training cycles to maximise training effectiveness and minimize risk of overtraining.
    • Periodisation Purpose: Structure training over time to optimize performance and prevent overtraining.
    • Training Overload: Exposing the body to challenges beyond its current capacity to stimulate adaptation.
    • FITT: Frequency, Intensity, Time, Type
    • Diminishing Returns: As training progresses, the rate of improvement slows down.
    • Accelerated Setbacks: A sudden decrease in performance due to overtraining or insufficient recovery.

    Macrocycle and Microcycle

    • Macrocycle Phases:
      • Preparation: Build a base of fitness
      • Competition: Focus on peak performance
      • Transition: Active recovery and regeneration
      • Pre-season: Develop physical and technical skills
      • In-season: Maintain performance and address specific performance needs
    • Typical Period Lengths:
      • Microcycle: 1-4 weeks
      • Mesocycle: 4-12 weeks
      • Macrocycle: 1 year or more

    Training Intensity

    • Intensity: Level of effort during training.
    • Monitoring: Assess training load and adaptation.
    • Overtraining: Excessive training leading to a decline in performance.
    • Overreaching: Short-term, planned overload inducing fatigue followed by a period of recovery.

    Overtraining vs Overreaching

    • Overreaching Fatigue: Temporary performance decrement.
    • Overreaching Recovery Time: 1-2 weeks
    • Overreaching Impact: Common in athletes who push their limits.
    • Overtraining Fatigue: Prolonged performance decline.
    • Overtraining Recovery Time: Can take months or longer
    • Overtraining Impact: Often associated with psychological distress and burnout.

    Training Load

    • Athlete Progress: Depends on their training load, adaptation capacity, and individual responses to stress.

    Program Design

    • Interval Training: Alternating high-intensity work and recovery periods.
    • Interval Time:
      • 50-200 m: 20-60 seconds
      • 400 m: 60-90 seconds
      • 400+ m: 90+ seconds
    • Work-to-Rest Ratio:
      • ATP-CrP: 1: 2-3
      • Anaerobic Glycolysis: 1: 2-4
      • Aerobic Metabolism: 1: 1-3
    • Training Load Examples:
      • Ben's Training Load:
        • 2 x (4 x 400) = 8 x 400m intervals, which is a high training load, emphasizing anaerobic glycolysis.

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    Description

    This quiz covers essential screening and goal-setting guidelines for exercise prescriptions in healthy adults. It includes topics such as physiological adaptations to aerobic training, VO2 max averages, and the signs and symptoms of angina. Test your understanding of these key fitness concepts!

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