Principles of Reversibility and Detraining in Athletes

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What is the unit used to measure the energy expended by individuals engaging in physical activity or exercise?

Calories

Oxygen in mL consumed per kg of bodyweight per minute

METS

Kilocalorie (correct)

How is 1 MET defined?

Energy expended during jogging

Energy expended at rest (in sitting) (correct)

Energy expended while cycling uphill

Energy expended while walking up stairs

Which activity falls under the category of mid-activity with MET values between 4-6?

Running

Skipping

Cycling (Moderate) (correct)

Cycling (Vigorous)

What is the range of MET minutes per week recommended by WHO guidelines for most health gains achieved?

3000-4000 Signup and view all the answers

How is energy expenditure measured in METs?

Oxygen in mL consumed per kg of bodyweight per minute Signup and view all the answers

Which activity is classified as a heavy activity with MET values between 7-8?

Cycling (Vigorous) Signup and view all the answers

What is the main difference between muscular endurance and aerobic endurance?

Muscular endurance focuses on the ability of muscles to generate maximal resistance, while aerobic endurance focuses on the ability to perform large muscle dynamic exercises. Signup and view all the answers

Which type of muscle fibers are characterized by high resistance to fatigue and a lot of oxygen supply?

Type II A muscle fibers Signup and view all the answers

What is the main energy system associated with Type II A muscle fibers?

Anaerobic Signup and view all the answers

Which muscle type has a higher twitch rate and larger diameter compared to Type II A muscle fibers?

Type 2B muscle fibers Signup and view all the answers

What is the main characteristic that distinguishes postural muscles from other muscle types?

Resistance to fatigue Signup and view all the answers

Which muscle fiber type has slower contraction rates and smaller diameters compared to Type II A muscle fibers?

Type I (Tonic) muscle fibers Signup and view all the answers

What is the main consequence of deconditioning after 2 weeks?

Decrease in muscle strength Signup and view all the answers

Which type of athletes experience more detraining according to the text?

Power sports athletes Signup and view all the answers

What physiological change is associated with the reattainment of strength when an athlete returns to training?

Increase in capillary density Signup and view all the answers

How does the FITT method affect the reliance on phosphocreatine and ATP in skeletal muscles?

Reduces reliance on phosphocreatine and ATP Signup and view all the answers

How is overload increased according to the text?

By reducing rest time Signup and view all the answers

What factor determines the appropriate intensity of exercise according to the text?

Overload and specificity principle Signup and view all the answers

What is the recommended frequency for aerobic capacity training according to ASCA guidelines?

2-3 days per week Signup and view all the answers

What is the intensity range recommended for aerobic interval training?

70-85% MAS Signup and view all the answers

What does the term 'Rate of Perceived Exertion (RPE)' refer to in exercise physiology?

A subjective tool to determine exercise intensity Signup and view all the answers

How should the intensity of an activity be adjusted for clients based on 'specificity' according to the text?

Adjust intensity to mimic client's capabilities Signup and view all the answers

What is the purpose of using the 'Talk Test' according to ACSM recommendations?

To determine if the exercise is too difficult for the individual Signup and view all the answers

Why is it more important for aerobic activities to be time-dependent rather than day-dependent?

To focus on cumulative duration per week rather than specific days Signup and view all the answers

What is the general optimal heart rate range for a session?

60-70% MHR Signup and view all the answers

How does greater intensity affect the duration of work?

Shortens it Signup and view all the answers

What does specificity of training refer to?

Adaptations in metabolic and physiological systems Signup and view all the answers

How should progression in an aerobic endurance exercise program initially be managed?

Not increase frequency, intensity, or duration more than 10% each week Signup and view all the answers

Which training method involves the interaction of aerobic and anaerobic ATP production?

Continuous training Signup and view all the answers

What is the most effective way to improve endurance according to the text?

Continuous submaximal exercise sustained throughout training period Signup and view all the answers