Principles of Reversibility and Detraining in Athletes
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Questions and Answers

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?

    <p>3000-4000</p> Signup and view all the answers

    How is energy expenditure measured in METs?

    <p>Oxygen in mL consumed per kg of bodyweight per minute</p> Signup and view all the answers

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

    <p>Cycling (Vigorous)</p> Signup and view all the answers

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

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

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

    <p>Type II A muscle fibers</p> Signup and view all the answers

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

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

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

    <p>Type 2B muscle fibers</p> Signup and view all the answers

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

    <p>Resistance to fatigue</p> Signup and view all the answers

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

    <p>Type I (Tonic) muscle fibers</p> Signup and view all the answers

    What is the main consequence of deconditioning after 2 weeks?

    <p>Decrease in muscle strength</p> Signup and view all the answers

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

    <p>Power sports athletes</p> Signup and view all the answers

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

    <p>Increase in capillary density</p> Signup and view all the answers

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

    <p>Reduces reliance on phosphocreatine and ATP</p> Signup and view all the answers

    How is overload increased according to the text?

    <p>By reducing rest time</p> Signup and view all the answers

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

    <p>Overload and specificity principle</p> Signup and view all the answers

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

    <p>2-3 days per week</p> Signup and view all the answers

    What is the intensity range recommended for aerobic interval training?

    <p>70-85% MAS</p> Signup and view all the answers

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

    <p>A subjective tool to determine exercise intensity</p> Signup and view all the answers

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

    <p>Adjust intensity to mimic client's capabilities</p> Signup and view all the answers

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

    <p>To determine if the exercise is too difficult for the individual</p> Signup and view all the answers

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

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

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

    <p>60-70% MHR</p> Signup and view all the answers

    How does greater intensity affect the duration of work?

    <p>Shortens it</p> Signup and view all the answers

    What does specificity of training refer to?

    <p>Adaptations in metabolic and physiological systems</p> Signup and view all the answers

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

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

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

    <p>Continuous training</p> Signup and view all the answers

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

    <p>Continuous submaximal exercise sustained throughout training period</p> Signup and view all the answers

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