Kines 165 Exam 4 Outline

VO2 max (aerobic power)

Aerobic Power is an important factor in determining an athletes ability to sustain high intensity exercise because the Aerobic ATP synthesis rate is a function of the O2 consumption rate.

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

<p>Oxaloacetate is a molecule that is a key player in the Krebs cycle and is essentially how our bodies burn fat for energy. Fatty acid oxidation in the Krebs cycle is possible ONLY sufficient if Oxaloacetate is available.</p> Signup and view all the answers

<p>Mitochondrial matrix</p> Signup and view all the answers

<p>Intensity and volume of work performed (workload)</p> Signup and view all the answers

<p>%VO2max</p> Signup and view all the answers

<p>, all of the above</p> Signup and view all the answers

<p>When an individual progresses in training, resting heart rate will Decrease and the pace to maintain given target training heart rate will Increase</p> Signup and view all the answers

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

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

<p>Lactate threshold.</p> Signup and view all the answers

<p>A and B</p> Signup and view all the answers

<p>With training, an athlete displaces their lactate threshold to the Right, aerobic energy production can be sustained at a higher %VO2max without accumulating large amounts of Lactic Acid in the muscles and Blood, Therefore Increasing their pace.</p> Signup and view all the answers

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

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

<p>Interval training with WR 1:1</p> Signup and view all the answers

<p>Speed play (fartlek) training blends continuous training and interval training. Pace is varied from a jog to a sprint at the athlete's discretion. It often incorporates no systematic manipulation of work or relief intervals.</p> Signup and view all the answers

<p>Pace/tempo training sessions target intensity at or slightly above the Lactate Threshold (LT), and often at or slightly faster than competition pace. It's a common training method for endurance athletes, used by 5K and 10K runners.</p> Signup and view all the answers

<p>Pace/Tempo runs are designed to develop a sense of competition pace, enhance the body's ability to sustain that pace, and involve the same pattern of muscle fiber recruitment required for competition.</p> Signup and view all the answers

<p>The 80/20 rule is a training philosophy where 80% of training is low intensity and 20% is high intensity.</p> Signup and view all the answers

<p>The goal of the 80% portion of training in the 80/20 rule is to train the CR system to work more efficiently by working Slow Twitch Fibers.</p> Signup and view all the answers

<p>The benefits of low intensity training include training the CR system to work more efficiently, strengthening connective tissues, joints and bones without stress, and promoting recovery.</p> Signup and view all the answers

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

<p>Traditional Periodization</p> Signup and view all the answers

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

<p>It is necessary to change the periodization method or recovery process when performance levels off, or when training plateaus.</p> Signup and view all the answers

<p>The primary objective of the tapering process is to reduce training volume before competition, giving the body rest while maintaining intensity, so that the athlete can compete at peak performance.</p> Signup and view all the answers

<p>all of the above</p> Signup and view all the answers

<p>Highly trained athletes should maintain training frequency, while moderately trained individuals should reduce training volume by 41-60%, preferably by a decrease in the duration of each training session.</p> Signup and view all the answers

<p>A and B</p> Signup and view all the answers

<p>Training must be equal in intensity and duration to the athletes primary mode of exercise.</p> Signup and view all the answers

<p>CV and Neuro-muscular adaptations induced through cross-training are likely to have the most carry over to the primary training modality.</p> Signup and view all the answers

<p>An ergogenic aid is any physical, mechanical, nutritional, psychological, or pharmacological substance used to improve physiological variables and enhance performance.</p> Signup and view all the answers

<p>The Bohr effect is a decrease in the amount of oxygen associated with hemoglobin and other respiratory compounds in response to a lowered blood pH, resulting from an increased concentration of carbon dioxide in the blood.</p> Signup and view all the answers

<p>A warm-up lowers viscous resistance of muscle, increases ROM economy, and facilitates metabolism and nerve impulse transmission.</p> Signup and view all the answers

<p>Allosteric modulation is a process where a proteins function is altered through the binding of a ligand to a site other than the active site. When CO2 and H+ combine with the glob in part of the hemoglobin, it changes its conformation, reducing the affinity of the O2 binding sites.</p> Signup and view all the answers

<p>Caffeine can mobilize, deliver, and use free fatty acids for fuel. It is not a direct weight loss effect, although it can be helpful for exercise.</p> Signup and view all the answers

<p>An athlete should omit caffeine containing foods and beverages for 4-6 days before competition to maximize its potential ergogenic effects.</p> Signup and view all the answers

<p>Diuretics increase urine production, reduce weight, and can even mask other drugs during drug testing.</p> Signup and view all the answers

<p>Overload is a demand placed on the body greater than that to which it is accustomed, where it is 'stressed beyond normal limits'. It can be achieved by increasing weight, reps, sets, and decreasing rest between sets, or by increasing intensity/weight (for strength/power) or volume (sets/reps) for size/bodybuilding.</p> Signup and view all the answers

<p>Progression is the change in overload in response to adaptation.</p> Signup and view all the answers

<p>Specificity is a training principle that suggests that the adaptation to training is specific to the type of training performed.</p> Signup and view all the answers

<p>Individuality is a training principle that emphasizes the importance of tailoring training programs to meet the unique needs and capacities of each individual.</p> Signup and view all the answers

<p>Periodization is a training approach that involves a gradual cycling of specificity, intensity, and volume of training over a macrocycle, typically a year or more.</p> Signup and view all the answers

<p>Reversibility is the loss of training-induced adaptations that occur in response to cessation of training or a substantial decrease in training load.</p> Signup and view all the answers

<p>Hypertrophy is the enlargement in a skeletal muscle's cross-section due to enlargement and replication of myofibrils.</p> Signup and view all the answers

<p>Hyperplasia is an enlargement in a skeletal muscle's cross-section due to enlargement and replication of muscle fibers.</p> Signup and view all the answers

<p>mTOR is a protein kinase that is the major regulator of protein synthesis and muscle size. Activation of mTOR increases translation of mRNA, which promotes protein synthesis. Aerobic exercise increases AMPK activation, which activates TSC 2, which inhibits mTOR, impairing protein synthesis during aerobic exercise. For this reason, it is important not to perform intensive aerobic and strength training on the same day.</p> Signup and view all the answers

<p>The glycemic index (GI) refers to the increase in blood glucose and insulin in response to a standard amount of food (50g). GI is measured on a scale from 0 to 100, with a white bread reference value of 100.</p> Signup and view all the answers

<p>Carb loading is a glycogen storage technique used by athletes competing in continuous aerobic events lasting 90 minutes or more. It can increase glycogen stores 2-3x along with performance.</p> Signup and view all the answers

<p>Both of the above</p> Signup and view all the answers

<p>12 or more reps</p> Signup and view all the answers

<p>2-6 reps.</p> Signup and view all the answers

<p>8-12 reps.</p> Signup and view all the answers