KINES 165 Exam 4 Outline
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Questions and Answers

What is the best index/measurement of cardiovascular fitness?

VO2 max

"Quantitative expression of maximal capacity for O2 ATP regeneration" is another way to say VO2 max.

True

What is the primary factor in determining an athlete's ability to sustain high-intensity exercise?

Aerobic power (VO2 max)

What is the key factor that enables the body to burn fat for energy in the Krebs Cycle?

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

The statement "fats burn in the flame of CHO's" refers to the fact that the final stage of carbohydrate metabolism uses fatty acids.

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

What two key determinants of work are responsible for increasing aerobic adaptations and performance?

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

Which method for determining training intensity is generally considered more effective for developing optimal performance?

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

What is the relationship between CO and VO2 and how is this applied in determining exercise intensity?

<p>The relationship between CO and VO2 is directly proportional. This means that as cardiac output (CO) increases, so does oxygen consumption (VO2). This principle forms the basis of using heart rate as a measure of exercise intensity: high heart rate = high CO = high VO2 = higher exercise intensity.</p> Signup and view all the answers

When an individual progresses in training, their resting heart rate usually increases.

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

The relationship between %VO2max and %HRR (Heart Rate Reserve) is staggered and inconsistent.

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

Lactate Threshold (LT) is a better indicator of an athlete's aerobic endurance than VO2max.

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

What is the primary difference between HR-based and lactate-based training methods?

<p>Heart rate based training focuses on the stress placed on the cardiovascular system, while lactate-based training focuses on the stress placed on metabolic systems.</p> Signup and view all the answers

How should an athlete adjust their training pace when their lactate threshold shifts to the right?

<p>The athlete should increase their pace.</p> Signup and view all the answers

Aerobic training adaptations are primarily tied to the intensity and total amount of work accomplished, rather than the sequence of training.

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

During an aerobic training program, frequency and duration can be traded off as long as the intensity and the total work accomplished remain the same.

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

What percentage is generally recommended for increasing exercise intensity, duration, or frequency each week during aerobic training?

<p>10%</p> Signup and view all the answers

What is the most crucial factor for improving both VO2max and lactate threshold, often referred to as the 'king' of training variables?

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

Which training method is particularly beneficial for runners aiming to achieve a sub 4-minute mile?

<p>Interval Training</p> Signup and view all the answers

What is the main characteristic of speed play (fartlek) training?

<p>Blending continuous training with short bursts of fast running.</p> Signup and view all the answers

What physiological adaptation is primarily targeted by pace/tempo training sessions?

<p>Improved running economy and displacement of the lactate threshold (LT).</p> Signup and view all the answers

Pace/tempo training involves the same pattern of muscle fiber recruitment needed for competition.

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

What are the three main objectives of pace/tempo training?

<ol> <li>Develop a sense of race pace, 2. Enhance the body's ability to sustain that pace, 3. Improve running economy.</li> </ol> Signup and view all the answers

Pace/tempo training is primarily used by half marathoners and not full marathoners.

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

Which training method is most beneficial for developing a sense of race/competition speed?

<p>Pace/Tempo Training</p> Signup and view all the answers

What is the 80/20 rule, and what is its primary purpose?

<p>The 80/20 rule suggests that 80% of training should be performed at low intensity, and 20% at high intensity. The goal is to train the cardiovascular system for efficient performance and build a solid foundation for high-intensity workouts.</p> Signup and view all the answers

How does the low-intensity portion (80%) of the 80/20 rule contribute to athletic performance?

<p>The low-intensity portion of the 80/20 rule trains the cardiovascular system to work more efficiently, improves recovery, strengthens connective tissues (like ligaments and tendons), and helps to lower the risk of overuse injuries. Although the primary goal of low-intensity training is to improve fitness, it also helps to build a solid foundation for high-intensity training, which is crucial for developing speed and endurance. Low-intensity training also promotes a healthy level of inflammation, which is crucial for tissue repair and adaptation.</p> Signup and view all the answers

An athlete can continue increasing their athletic performance even after reaching their genetic peak for VO2max.

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

What are the main differences between traditional and reversed periodization?

<p>In traditional periodization, the highest training load occurs in the third week, following a de-load. In reversed periodization, the highest training load occurs in the first week and progressively decreases throughout the cycle.</p> Signup and view all the answers

When might it be necessary to change a periodization method or recovery strategy?

<p>When an athlete experiences a plateau in their performance.</p> Signup and view all the answers

What is the primary objective of the tapering process?

<p>To allow the athlete to compete at peak performance before a competition by reducing training volume while maintaining intensity.</p> Signup and view all the answers

What are the three most notable adaptations that occur during the tapering period?

<p>Increased muscular strength, restoration of energy reserves, and healing of any damaged tissue.</p> Signup and view all the answers

What is the suggested percentage reduction in training volume during tapering for moderately trained athletes?

<p>50-70%</p> Signup and view all the answers

What is the difference between an exponential taper and a linear taper?

<p>An exponential taper involves a rapid decrease in training volume initially, gradually slowing down, while a linear taper involves a steady, consistent decrease.</p> Signup and view all the answers

What is the key requirement for cross-training to effectively maintain VO2max?

<p>To maintain equal intensity and duration during cross-training compared to the athlete's primary training modality.</p> Signup and view all the answers

What type of adaptations induced through cross-training are most likely to transfer over to the athlete's primary training modality?

<p>CV (cardiovascular) and neuro-muscular adaptations.</p> Signup and view all the answers

What are the primary benefits of incorporating cross-training during periods of reduced training, such as during injury recovery?

<p>Cross-training helps to maintain general conditioning, minimize the risk of overuse injuries, and provide additional stimuli to the body.</p> Signup and view all the answers

Define the term 'ergogenic aid'?

<p>An ergogenic aid is any physical, mechanical, nutritional, psychological, or pharmacological substance that can enhance performance.</p> Signup and view all the answers

Study Notes

Exam 4 Outline - KINES 165

  • Cardiovascular Fitness Index: The best index for cardiovascular fitness is related to the material covered in previous weeks.
  • VO2 Max (Aerobic Power): Maximum oxygen consumption (VO2 Max) is a crucial measurement of maximal oxygen capacity for ATP regeneration.
  • Aerobic Power and High-Intensity Exercise: Aerobic power (VO2max) is a vital factor for sustaining high intensity exercise as aerobic ATP synthesis rate is a function of oxygen consumption.
  • Marathon vs. Miler: For a marathon runner, high VO2max (fast twitch muscle fibers) isn't as important as the ability to sustain a slower pace. Miler relies on building power and fast twitch to sprint.
  • Oxaloacetate and Fatty Acid Oxidation: Oxaloacetate plays a key role in the Krebs cycle for fatty-acid oxidation. This process is only possible if sufficient oxaloacetate is available.
  • Aerobic Adaptations and Intensity: Aerobic training adaptations increase at the same rate when duration and frequency are traded-off, keeping intensity consistent.
  • Intensity and VO2max: Intensity is the most significant factor in improving both VO2max and lactate threshold.
  • Training Method for Sub-4-Minute Mile: Interval training with high-intensity periods followed by rest periods is a good strategy for runners aiming for sub-4-minute miles.
  • Speed Play (Fartlek): Variable-pace training that combines continuous training and interval training is known as fartlek. It includes varying pace from jogging to sprinting to add fun.
  • Pace/Tempo Training: Pace/tempo training sessions target improvements in performance at a slightly faster-than-competition pace.
  • Pace/Tempo Training Intensity: Training intensity should be at or slightly above the lactate threshold (LT) and at or slightly faster than competition pace (85-95% of HR max; 80-90% of VO2 max) for 20-30 minutes.
  • Main Objectives of Pace/Tempo Runs: Develop a sense of race pace, improve the body's ability to sustain pace, and enhance the pattern of muscle fiber recruitment (Type I and Type IIa).
  • 80/20 Rule: This rule suggests that 80% of training should be low intensity with 20% high intensity, focusing on the training of slow twitch fibers.
  • Traditional vs. Reversed Periodization: The traditional model peaks in the third week of training, while the reverse model peaks in the first week.
  • Training Periodization: Training load should be managed carefully throughout phases rather than being excessively high in any single period (i.e., 3:1). Increased periods should consider tapering periods to allow the body to recover.
  • Tapering Strategy Recommendations: Highly trained athletes should maintain training frequency and reduce volume modestly. Moderately trained athletes should reduce frequency and volume more significantly.
  • Cross-Training for Maintenance: Using cross-training methods that maintain intensity helps maintain cardiovascular and neuromuscular adaptations.

Additional Concepts

  • Bohr Effect: A decrease in blood (pH) and increase in CO2 decrease hemoglobin's ability to carry oxygen.
  • Warm-up Effects: Warm-ups lower viscous resistance, improve range of motion, and enhance metabolic and nervous system functioning.
  • Allosteric Modulation: When molecules change the shape of proteins to change their function.
  • Caffeine's Role: Caffeine mobilizes free fatty acids and can be helpful during exercise. But daily use can impact its efficacy.
  • Glycemic Index (GI): A measurement of how quickly a carbohydrate-containing food increases blood glucose.
  • Carb Loading: This technique increases glycogen storage for prolonged endurance exercise.
  • Number of Reps for Different Goals: Endurance- 12 or more reps, strength- 2-6, muscular hypertrophy- 8-12.

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KINES 165 Exam 4 Outline Fall 2024 PDF

Description

This quiz covers the key concepts of cardiovascular fitness, VO2 Max, and the differences between training for marathons vs. milers, as discussed in KINES 165. You will explore aerobic power, high-intensity exercise, and metabolic pathways relevant to athletic performance.

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