KINES 165 Exam 4 Overview

VO2 max

VO2 max

Aerobic power is essential for sustaining high-intensity exercise as it determines the rate at which your body can produce ATP aerobically. The higher your VO2max, the longer you can sustain intense physical activity.

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

<p>Oxaloacetate is essential for fatty acid oxidation in the Krebs cycle. Without adequate oxaloacetate, the cycle cannot process acetyl-CoA from fatty acid breakdown, hindering energy production and hindering fat burning.</p> Signup and view all the answers

<p>Intensity and volume of work performed.</p> Signup and view all the answers

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

<p>The rationale is based on the association between heart rate (HR) and metabolic rate (VO2). When HR increases, the cardiovascular system needs to deliver more oxygen to working muscles, leading to a stronger relationship between HR and VO2.</p> Signup and view all the answers

<p>False</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>Heart rate-based methods measure cardiovascular stress, while lactate methods measure metabolic stress.</p> Signup and view all the answers

<p>Increase 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 work-to-rest ratio of 1:1</p> Signup and view all the answers

<p>Fartlek training blends continuous running with short bursts of fast running, creating a more spontaneous and enjoyable training experience.</p> Signup and view all the answers

<p>Pace/tempo training sessions specifically target lactate threshold.</p> Signup and view all the answers

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

<p>The three key objectives of pace/tempo runs are: 1) developing a sense of race pace, 2) enhancing the body's ability to sustain that pace, and 3) improving running economy.</p> Signup and view all the answers

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

<p>The 80/20 rule in aerobic training refers to dedicating 80% of your training time to low-intensity exercise and 20% to high-intensity exercise.</p> Signup and view all the answers

<p>The primary goal of the 80% low-intensity training portion is to improve the cardiovascular system's efficiency.</p> Signup and view all the answers

<p>Low-intensity training has several benefits, including: 1) improving the cardiovascular system's efficiency, 2) strengthening slow-twitch muscle fibers, 3) strengthening connective tissues, joints, and bones without excessive stress, and 4) promoting recovery from high-intensity workouts.</p> Signup and view all the answers

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

<p>Training load is highest in the third week and decreases throughout the period.</p> Signup and view all the answers

<p>Training load is highest in the first week and decreases throughout the period.</p> Signup and view all the answers

<p>When an athlete experiences a plateau in their performance, it's a sign that their training program might need adjustment.</p> Signup and view all the answers

<p>The primary objective of tapering is to reduce training volume before a competition while maintaining intensity, allowing the body to rest and recover while preserving peak performance.</p> Signup and view all the answers

<p>The most notable adaptations during the tapering period include increased muscular strength, restoration of energy reserves, and healing of damaged tissue.</p> Signup and view all the answers

<p>For highly trained individuals, maintain training frequency while reducing training volume by 41-60%. For moderately trained individuals, reduce training frequency by 50-70% and decrease training volume by 41-60%.</p> Signup and view all the answers

<p>Fast decay</p> Signup and view all the answers

<p>The key requirement for effective cross-training is maintaining equal intensity and duration as the athlete's primary mode of exercise.</p> Signup and view all the answers

<p>Cardiovascular and neuromuscular adaptations have the most significant carryover from cross-training to the primary training modality.</p> Signup and view all the answers

<p>The primary reason for using cross-training during periods of reduced training due to injury is to maintain general conditioning and decrease the likelihood of overuse injuries.</p> Signup and view all the answers

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

<p>The Bohr effect describes the decrease in hemoglobin's oxygen-binding affinity in response to a lowered blood pH and increased carbon dioxide.</p> Signup and view all the answers

<p>The purpose of a warm-up is to prepare the body for physical activity by increasing muscle temperature, lowering viscous resistance, improving range of motion, facilitating metabolism, and enhancing nerve impulse transmission.</p> Signup and view all the answers

<p>Allosteric modulation is a process where a molecule's function is altered by a ligand binding at a site distinct from the active site. In hemoglobin, this occurs when CO2 and H+ bind to specific sites on the hemoglobin molecule, causing a shape change that reduces its affinity for oxygen.</p> Signup and view all the answers

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

<p>To optimize caffeine's ergogenic effects, an athlete should avoid caffeine for 4-6 days before a competition, allowing their body to become more sensitive to caffeine's effects.</p> Signup and view all the answers

<p>Diuretics work by increasing urine production, which can reduce weight and dilute the concentration of other drugs in the urine, effectively masking the presence of banned substances during drug testing.</p> Signup and view all the answers

<p>Overload in training refers to the demand placed on the body exceeding its normal limits, creating a stress that is greater than what the body is accustomed to and promoting adaptation.</p> Signup and view all the answers

<p>Training progression involves gradually increasing the overload in response to adaptation, ensuring continual improvement by gradually increasing the workload.</p> Signup and view all the answers

<p>Specificity in training refers to the principle that training should be specific to the demands and movements of the desired activity, ensuring that the adaptations gained from training directly transfer to the desired sport or skill.</p> Signup and view all the answers

<p>Individuality in training refers to the idea that training plans should be tailored to meet the unique needs, capacities, and goals of each individual.</p> Signup and view all the answers

<p>Periodization in training refers to the systematic and structured variation of training variables, such as intensity, volume, and specificity, over a macrocycle (e.g., a training year) to optimize performance.</p> Signup and view all the answers

<p>Reversibility in training refers to the loss of training adaptations that occur when the training stimulus is reduced or stopped.</p> Signup and view all the answers

<p>Hypertrophy involves the enlargement of existing muscle fibers (myofibrils), while hyperplasia involves an increase in the number of muscle fibers.</p> Signup and view all the answers

<p>Oxaloacetate is essential for fatty acid oxidation because it accepts acetyl-CoA derived from fatty acid breakdown, allowing it to enter the Krebs cycle and produce energy.</p> Signup and view all the answers

<p>mTOR, a protein kinase, plays a critical role in protein synthesis and muscle size. It is activated by signals related to exercise and nutrients, leading to increased protein synthesis and muscle growth.</p> Signup and view all the answers

<p>The glycemic index (GI) measures the rate at which a carbohydrate-containing food raises blood glucose levels compared to pure glucose.</p> Signup and view all the answers

<p>Carb loading is a glycogen storage technique used by athletes participating in long-duration endurance events to increase their glycogen stores, enhancing their performance for the event.</p> Signup and view all the answers

<p>Classic Method and Redline Approach</p> Signup and view all the answers

<p>Generally, 12 or more repetitions are recommended for muscular endurance, 2-6 repetitions for muscular strength, and 8-12 repetitions for muscular hypertrophy.</p> Signup and view all the answers