Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
93 Cards in this Set
- Front
- Back
|
Aerobic exercise requires:
|
Proper technique for injury prevention
Variety - for injury prevention, reducing boredom, maintaining participation, and working around limitations |
|
|
Should you drink before the onset of thirst during aerobic exercise?
Is water fine for replenishing, or should you buy sports drinks? |
Noakes didn't find any advantages to drinking "ad libitum" as opposed to when thirsty
if you're exercising for an hour or less, there's no need to have special drinks There is some marketing involved in the push for hydration during exercise |
|
|
What should warm-up and cool-down consist of for aerobic exercise?
|
5-10 min of progressively increasing intensity to bring HR to target
then 5-10 decrease to bring HR toward resting level |
|
|
What should a fit person do when exercising with a different activity than usual?
|
Work at reduced intensity and/or duration because different tissues (muscles, ligaments, tendons, joint surfaces) will be stressed with a different modality
Particularly important as a person ages and tissues are more sensitive |
|
|
What aspects besides cardio benefits should you think about when choosing aerobic exercises?
|
Impact on skeletal system
Balance and coordination |
|
|
Synonyms for aerobic training
|
cardiorespiratory training/exercise
cardiovascular endurance |
|
|
Does resistance training produce significant increases in aerobic capacity?
|
No, not an effective stimulus. Specificity! You must stress the cardiorespiratory system to produce adaptations in aerobic capacity. There's some transfer of capacity from one aerobic exercise mode to another, but it's not 100%
|
|
|
How should you choose a mode of aerobic exercise?
|
Choose based on training goal, enjoyment, equipment available, weather, client physical characteristics
|
|
|
Abbreviations about aerobic intensity
|
RHR - resting hr
MHR - maximum heart rate APMHR - age-predicted maximal hr = 220-age HRR - Heart rate reserve = APMHR - RHR |
|
|
What are the ways of finding max heart rate?
Benefits and disadvantages? |
True maximum method with graded exercise test to point where HR no longer increases - intense and dangerous, need physician clearance/presence, often just for athletes
APMHR equation = 220 - age. Error of +- 10-15 beats Client must not be using medication that affects HR (beta blockers) Obese clients use 220 - (.5 x age) |
|
|
How is the training zone determined?
|
Target heart rate range (THRR)
1. percent of APMHR (70-85% of AMPHR, or 55-65 for low capacity clients) 2. Karvonen formula - use HRR (diff between max and resting) and add in RHR, upper limit = HRR(.85) + RHR |
|
|
What does Chalmers think about the Karvonen formula?
|
Pretty useless formula, he compared training zones based on %APMHR
No difference for very fit, Karvonen may have been too high for unfit |
|
|
What's the "talk test" and why is it used?
|
Used to determine training target intensity
Should exercise at an intensity that is just below the level at which you can no longer speak comfortably, so speech should be just barely possible |
|
|
How does RPE correspond to VO2 max
How does RPE compare to HR targets for setting training zones? |
the 10 step rating of perceived exertion scale is used to guage exercise intensity
for a male, 68% VO2 max corresponds to about an RPE of 5 (4-5.5), for a woman, 3.5-5. At "5", the intensity is "strong" HR targets can be wrong, 70-85% of APMHR could be way to hard for one person and too easy for another, but exertion doesn't lie! When beginning an exercise program, client should check calculated HR target with subjective assessment of intensity (talk test or RPE) to get a better idea of where the person should exercise. |
|
|
Who should work at which RPE zones (Heiden's scale)
|
zones 2-3 good for beginners
3-5 for aerobic/cardio fitness 5-7 is aerobic-anaerobic transition (required for athletes only) 8-10 is zone 5, only for elite athletes |
|
|
How do HR targets compare to RPE?
|
Exertion doesn't lie, but Heart rate targets can be wrong
study found that APMHR of 85% or more and peak RPP or 25,000 or more were ineffective in identifying patients who put forth a max effort, but RPE was a significant indicator of exertion "hear rate by itself isn't very meaningful. needs context with other measures" Gambetta |
|
|
What should be the minimum duration of aerobic exercise throughout a week?
|
US Dept of health and human services, age 18-64
Min: 2 hr 30 min per week moderate or 1 hr 15 min vigorous (or combination), with episodes of at least 10 min spread throughout week Additional benefits with 5 hr/wk moderate or 2 hr 30 of vigorous |
|
|
Look at lists of moderate and vigorous intensity exercise?
|
haven't yet, too small font
|
|
|
ACSM recommendation for duration of exercise
|
min or 30 min moderate intensity 5 days per week (150 min per week)
or 20 min vigorous, 3 days/week = 60 min/week |
|
|
ACSM definitions of moderate and vigorous intensity
|
mod - noticeably accelerates the heart rate, walking briskly
vigorous - rapid breathing and substantial increase in heart rate, jogging |
|
|
Frequency of exercise according to US dept of H&HS and according to ACSM
|
# training sessions/week
US dept - ex spread through week to ad up to target time of 2.5 moderate or 1.25 intense ACSM - moderate 5 days, or vigorous 3 days |
|
|
How do rest days for intermediate aerobic trainers differ from people doing resistance training?
|
Commonly no rest day between training days of the same tissues, to allow 4+ workouts/wk
Rest days most likely placed after higher volume (intensity or duration) day |
|
|
How does progression occur in aerobic training?
|
increase in intensity, frequency or duration
Freq or duration typically increased first, later intensity must be as well Limit increases to 10% per week in general |
|
|
T/F frequency can be decreased while maintaining aerobic fitnes
|
True, if intensity and duration are maintained and frequency is no less than 2x/wk
|
|
|
What are some methods of introducing variation into an aerobic training program?
|
cross training (variation in mode across/within sessions
Modifications in intensity & duration one base aerobic capacity is developed: LSD (lower intensity and greater duration), pace/tempo training (at lactate threshold, continuously or with brief rests (e.g. 3-5 min work, 30-90 sec rest), interval training - brief (3-5 min) high intensity and longer lower intensity exercise (1:1 or 1:3 work:rest) |
|
|
What were the results of a study comparing high intensity training to continuous endurance training?
|
VO2 peak was significantly more improved in the intense interval group
Short, intensive endurance training sessions of about 30 min are effective in improving aerobic fitness in recreationally active runners |
|
|
What are the risks of paying too much attention to exercise recommendations?
|
people might believe that anything less than 150 minutes per week is of no value and not try (when actually 15 minutes a day may predict a 14% reduction in risk of death)
There's also some data suggesting that some adults might be harmed by exercise. |
|
|
What were the effects of increasing doses of physical activity beyond the recommendations?
|
Higher doses were associated with larger improvements in mental and physical aspects of quality of life (except bodily pain ?)
|
|
|
do standard exercise recommendations really work, when the population is so sedentary?
|
Excess sitting should be considered a health hazard!
even when adults meet guidelines, sitting too long or taking too few breaks can compromise metabolic health and increase mortality |
|
|
How did spending more than four hours per day sitting affect people in a study?
|
More than doubled risk of dying from or being hospitalized for heart disease, even for those who exercise more than TWO HOURS per day
Perhaps due to other unhealthy lifestyle factors associated with sitting, or to elevated inflammation from sitting. Even breaking up sedentary time, without reducing it, is beneficial |
|
|
What happens to training principles as you train higher level athletes?
|
Overload and specificity become more refined and specific
overload - periodization specificity - needs analysis becomes more detailed as teh more similar the training activity is to the actual sport, the more positive transfer there will be between training and performance Power becomes very important - high force and speed producing athletes |
|
|
What aspects are involved in a needs analysis for athletes?
|
Determine: body parts involved, direction and angles of joint movement, force, time/speed, and power production, metabolic system producing most of the ATP
"train in the position of play" Work:rest time cycles = metabolic demands. interval between repeated sprints, jumps, medium length runs, volleys... Directions of movement and change in direction = agility only track runners move in a straight line? |
|
|
How do the needs of someone entering a worlds's strongest man competition, throwing a shot put (or jumping, or 100 m sprint), skiing a slalom race (1.5 min), and running a marathon compare?
|
Strong man - muscular strength, a few seconds duration, max contraction (speed isn't important)
Shot-put - muscular power, 1-30 sec, max contraction as fast as possible Ski giant slalom race - muscular endurance, >30 sec, up to a few minutes, sub max contraction Marathon - cardiorespiratory endurance, > 5 min (2+ hrs), very low level contraction |
|
|
Periodization involves shifting training priorities from non-sport specific activities of high volume and low intensity to
|
sport-specific activities of low volume and high intensity over a period of many weeks to prevent over training and optimize performance (primarily core exercises)
|
|
|
What are the cycles and phases of periodization?
|
Macrocycle - 1 year is typical, 4 years for olympics
divided into Mesocycles: several weeks or few montsh duration. 5 sequential mesophases: 1. Hypertrophy 2. Strength 3. Strength/power 4. Competition/peaking 5. Active rest Mesocycle divided into microcycles! 1-4 weeks duration, with daily and weekly variation |
|
|
1st phase: Hypertrophy mesocycle
What are the goals, program |
to develop muscular and metabolic base for more intense subsequent phases
sport specific and non exercises very low to moderate intensity (50-75% 1RM) and very high to moderate volume (3-5 sets of 8-12 reps) 2-4 weeks |
|
|
2nd phase: Strength mesocycle
goals, program |
To increase maximum muscle force
Sport specific exercises high intensity (80-90% 1 RM) and moderate volume (3-5 sets of 5-6 reps) 2-4 Weeks |
|
|
3rd Phase: Strength/power mesocycle
|
to increase speed of force development (power)
sport specific power/explosive exercises high intensity (75-95% 1 RM, lighter for really high speed lifts) and low volume (3-5 sets of 3-4 reps) 2-4 weeks |
|
|
4th phase: competition/peaking mesocycle
|
to attain peak strength and/or power, and performance
Sport specific activities For peaking (single competition) - very high intensity (>=93% 1RM) and very low volume (1-3 sets of 1-2 reps) For maintenance (season)- moderate intensity (80-85% of 1 RM) and moderate volume (2-3 sets of 6-8 reps) |
|
|
5th phase: active rest mesocycle
|
to allow physical and mental recovery
recreational activity possible low volume and intensity resistance training, or none 1-3 weeks |
|
|
T/F To maximize gains over a whole year, each mesocycle should be extended
|
False, 5 phases repeated 3+ times per year, macrocycle is 1/3 year long
|
|
|
What are the trends in Matveyev's model of periodization?
|
linear model: gradually progressive mesocycle increases in intensity and decreases in volume over time
appropriate for novice athletes |
|
|
What are the two methods/types/models of periodization?
|
linear - traditional, increases in intensity over time, with decreases in volume.
Undulating or nonlinear - a periodization model that involves large fluctuations in the load and volume assignments for core exercises |
|
|
What happens to volume and intensity within mesocycle?
|
increasing volume and intensity for "preparatory period"
Decreasing volume and increasing intensity during competition phase zero volume and intensity in rest |
|
|
What do you modify within a week/phase to make "heavy" and "light" days?
|
modify %1RM
keep volume (sets and reps) the same heavy and light for 2 days/wk heavy, medium, and light for 3 days |
|
|
How is a nonlinear periodization model different?
|
undulating - involves large fluctuations in the load and volume assignments for core exercise
hypertrophy, strength, and power workouts are all within the same week there is no dramatic progressive decrease in volume and increase in intensity across the macrocycle |
|
|
2nd type of periodization: intensity changes over 4 weeks
|
1. easy
2. moderate 3. harder 4. hardest doesn't take advantage of the fact that you are in your best condition when you're fresh after the first week, hardest week falls when the athlete is already fatigued |
|
|
3rd type of periodization: intensity changes over 4 weeks
|
1. hardest
2. hard 3. moderate 4. easiest Hardest week happens after the easiest week, which is when you're fresh But, each week feels harder |
|
|
4th type of periodization: intensity changes over 4 weeks
|
1. hard
2. easy week or tapering 3. competition or hardest exercise 4. active rest recommended for people in competition season hardest followed by active rest, which facilitates recovery and adaptation. Doesn't place demands on your body that increase indefinately, instead rest weeks are built in. |
|
|
What realization helps people learn how to pace their exercise and their expectations?
|
realizing that the march of improvement will not be steady, and factoring in fatigue and rest
Chalmers - can't just keep running, gotta be changing |
|
|
What question is the nutrition section based on?
Better than, should I have a protein shake after my workout |
What, when, and how much should I eat and drink to maximize gains from exercise?
|
|
|
How to the nutrition principles we discussed differ between aerobic and resistance trainers?
Elite and elderly? |
They apply to all, not special rules for each age and task
(though extreme hypertrophy is special) |
|
|
What does Chalmers prefer to the MyPlate, and why?
|
The Harvard Healthy Eating Plate, less political influence, more research-based
Has more vegetables than fruits, healthy protein and whole grains, water, healthy oils, and no emphasis on dairy |
|
|
When should you eat and drink (in relation to exercise)?
|
before exercise
during exercise (if more than about 60 min) After exercise (begin recovery nutrition routine within 15-60 minutes) |
|
|
What foods should be eaten as you get closer to exercise?
|
top off energy stores before exercise to maximize protein catabolism
Start out with carb and protein combos, eat more carb as you get closer (faster to digest and absorb), and only carbs within the last half hour or so Carbohydrate loading before exercise is a different topic |
|
|
What should be involved in a recovery nutrition routine
|
beginning in 15-60 minutes,
fluid replacement - 20-24 oz per pound lost during exercise carb and protein consumption: minimal 2:1 ratio (literature supports 2:1 to 4:1) Carbs for glycogen recover and to stimulate amino acid uptake (so don't just eat protein) .8-1.2 grams carb per kilogram of body weight Protein rebuilds - 3.-.4 grams per kilogram of body weight Athletes need no more, or only slightly more, protein than non-athletes, Protein needs are met in typical healthy diets, so no need to emphasize protein intake |
|
|
How much protein does an 185 lb athlete need after a workout, and what could he eat?
|
0.4 grams per kilo weight... 185lb/2.2 x .4 = 33.6 g
1 chicken breast = 25 grams protein 16 oz milk = 15 grams |
|
|
what does Chalmers say about protein supplements?
|
Keep It Simple Students
avoid calculations and high costs, use whole foods Australian Institute of sport and others say don't worry about calculating |
|
|
Why is chocolate milk a good recovery drink?
|
contains optimal carbohydrate to protein ratio (4:1), almost double the amount of carbs and protein in regular milk, includes fast-acting whey and slower-acting casein, for lasting source of protein, and replenishes sodium and potassium (electrolytes!)
Cereal and non-fat milk is as good as a sports drink for initiating recovery |
|
|
How can you tell if you're meeting your fluid needs?
|
If you weigh less than you did before exercise, you didn't meet your fluid needs during that session. Replace 20-24 oz per pound lost.
or Monitor amount and color of urine. Want large amounts of light color, not dark and small. |
|
|
What fluids should you drink?
|
Water is fine for <60 min workouts, and in everyday life.
When competing or training with extreme exertion, hydrate with products that replenish electrolytes and carbs. Low-calorie sports drink is good for someone not doing extreme exertion. Or, water and CHO containing foods (banana and fig newtons...) Fruit juice is poor - sugar too concentrated and slows CHO absorption |
|
|
What's Tabata training?
|
4 min workout with 20 sec hard pedalling 10 sec rest, repeat
Led to increased anaerobic capacity and VO2 |
|
|
What's hyponatremia?
|
Water intoxication - potentially fatal condition experienced by endurance athletes who over-hydrate with water.
Drink before, during, and after exercise, but don't overdue it! Lack of water can lead to heat stroke or death. |
|
|
Whey vs. casein?
|
most supplements have whey, casein, or a mixture
whey is rapidly absorbed, helping muscle-protein synthesis casein is slowly absorbed, providing steady flow of amino acids, helping to prevent muscle-protein degradation Supplements with a mixture are superior because they induce protein synthesis and help prevent degradation |
|
|
What if you can't plan a protein and CHO snack immediately post-workout?
|
Ready to dring shakes are a higher cost, convenient alternative, may have inappropriate ratios though
|
|
|
Who should be cautious about consuming high amounts of dairy products to obtain protein?
|
Men!
studies have found high calcium diets may raise prostate cancer risk. And dairy. |
|
|
When should you drink sports drinks?
|
only when needed (>60 min workout), not throughout the day
In vitro (in lab tests) - very damaging to teeth enamel |
|
|
When should you drink a zero calorie sports drink?
|
That's ridiculous! Maybe during a sauna? otherwise, why wouldn't you need carbs?
|
|
|
What are plyometrics?
|
Movement that involves:
1. rapid stretch of an activated muscle (lengthening contraction, eccentric) 2. pause (amortization phase) (not really a pause! NSCA makes it sound like there is) 3. Shortening contraction (concentric) to produce the functional force outcome Force (and therefore speed) that results is significantly greater than shortening contraction alone can produce Mechanism to enhance force production is -Neural (spindle) - Mechanical (passive tension of tendon) Term "plyometrics" is synonymous with "stretch shortening cycle" |
|
|
Who should do plyometric training?
|
Athletes - excellent way to develop quick, powerful movements and change of direction essential for sport success
Non-athletes - benefits have yet to be determined. As people age, the decrease in power exceeds the decrease in strength, but powerful shortening contractions can be developed without a SSC, although power may not be maximized. So, unclear, but if plyo can help develop and maintain power, everyone should utilize it |
|
|
What did the "strong women stay young" author say about women doing power training?
|
Active women under 70 have all the power they need for life. Concern that rapid weight lifting could cause injuries
But then she said she suggests lunges... start strength training and aerobic activity before power training. Won't cause injuries if you're conditioned and do things appropriately. |
|
|
Who should not do plyometric training?
|
Kids < 14 years, adults >60 years
due to high stress on immature or weakened bones People who don't have a basic level of resistance training achieved, need muscle strength for plyo Clients > 220 pounds should avoid excess plyo intensity or quantity. too much stress on bones (unless football player or something) |
|
|
What are the guidelines for plyometric program design?
|
no set guidelines, exercise design is not well-developed and established, unlike aerobic and resistance
Should base off of clients goals related to power and speed jump higher? change direction faster? hit harder? throw faster? certain part of body? |
|
|
Plyometric program design variables
|
1. Intensity
2. Frequency 3. Recovery 4. Volume 5. Progression |
|
|
Plyometric intensity =
|
amount of stress placed on tissues
not all plyo is high intensity, and high intensity work is applicable to only highly trained athletes Low intensity - skills and hops, catch & toss a light ball high - single leg jumps with weighted vest, catch and toss a medicine ball Increase by progressing from double to single leg, increasing speed of movement, raising body's center of gravity by increasing the height of a drill, add weight (vest, ankle/wrist weights) |
|
|
Frequency of plyometric sessions
|
1-3 times/wk (3 is a lot)
allow 48-72 hour recovery between sessions |
|
|
Plyometric recovery - within the workout
|
complete recovery between sets is required - need excellent coordination and technique
2-3 min between sets (1:5 to 1:10 work:rest ratio) Recovery between reps required sometimes |
|
|
Plyometric volume quantified in
|
reps and sets
throws, foot contacts (for jumps), distance (for skipping and bounding) 100-120 "units' of exercise |
|
|
Plyometric progression
|
seat of the pants judgement...
systematic increase in frequency, volume and/or intensity |
|
|
Plyometric safety
|
proper technique is critical, landing technique with glut-dominant stance and knees over toes (not in)
very stiff torso needed to transmit the hip extensor torque through body linkages without energy loss (stabilization) Motion is about hips and knees, not the low back |
|
|
How strong should someone be before doing plyometrics?
|
NSCA says client's 1 RM squat should be at least 1.5 x body weight (why?). podcasts say do appropriate exercise
upper body - client should be able to do 5 clap push-ups in a row. WHAAT???!!! This text isn't supposed to be for high level athletes! Use low volume or low intensity, don't brainlessly follow standard guidelines, people should be able to toss a ball back and forth |
|
|
What test of balance should be passed before doing plyo?
|
for beginner unilateral leg drills, stand on one leg for 30 secs
intermediate - in quarter squat for 30 sec Advanced - in half squat for 30 By that logic, to do double legged beginner drills you must be able to stand on 2 legs for 30 sec? Kinda arbitrary because that's more about endurance than strength |
|
|
What equipment is needed for plyometrics?
|
Landing surface with adequate shock absorbing properties - grass, suspended floor, rubber mats...
Not, hardwood or tile floors Training area - lots of open space to move, throw, and possibly fall safely Equipment - non-slip box tops Footwear - good support (not narrow light running shoes) |
|
|
Are millions of people wasting their time by jogging?
|
That's what the article says... around 20% of the population don't get significan aerobic fitness benefit from regular exercise
"abandon exercise regime and focus on other ways of staying healthy, such as improving their diet or taking medication" Hm, don't just tell people to abandon exercise! Can be other benefits |
|
|
We generally assume that everyone will get "fitter" with exercise, but what did studies show with 20 wks endurance training, and 2 wks
|
Both studies had a range of responses, with some people barely or not-at-all responding (non-responders) and others showing a high level of response (high responders)
Studies on sedentary people, measuring VO2 response |
|
|
What might determine you health related response to aerobic training?
|
Expression level of 29 genes with specific patterns (pre-set at birth)
Can order kits online to determine your response, but it's a waste of money because we don't understand the patterns yet, just know it's related to those genes |
|
|
What's frustrating about having "average" responses people get to exercise?
|
Real people have wide variability
Response may be statistically zero, difficult to work with non-responders, but may have benefits from burning calories, developing coordination, psychological even without increasing muscle mass, might have neural developments |
|
|
What are some of the amplified concerns when working with obese clients?
|
heat intolerance - extra insulation. work in cool pool, wear appropriate clothing
Range of Motion - tissues compressing, modify activities Weight-bearing stress - on hard (joints) and soft (muscle, tendon, ligaments) tissue. Do low intensity work, use water, eliptical... Posture or back-pain: kyphosis or lordosis, strengthen and improve endurance in back and abs Balance concerns - (center of mass over small base) more assistance, slow down motions Hypernea (increased respiratory rate) and Dyspnea (labored breathing) - more likely in obese clients due to decreased functional capacity and more body mass to move with breaths, discomfort may lead to exercise avoidance. So, train breathing techniques and focus on rate of perceived exertion, continuous activity may be too intense - use intervals. |
|
|
How much exercise should overweight clients get?
|
5-7 days a week, 40-60 min a day (NSCA)
5 days x 40 min = 200 min/week (lower target) 7 days x 60 min = 420 min/week That's asking a lot! Claim that overweight clients don't get good benefits will low amounts, only moderate effects (weight loss) from 150-250 min/wk |
|
|
What exercise duration is the goal to support weight loss?
|
200-250 min/wk moderate aerobic at minimum
|
|
|
Resistance training for overweight/obese clients
|
NSCA says start with body weight exercises, but that depends on what you're doing, might not be appropriate, make modifications for less weight
Typical program design with machine or free weights, 2-3 non consecutive days a week, 1-3 sets 10-15 reps, whole body - 8-10 exercises, progressive increase |
|
|
Flexibility training for overweight/obese clients
|
may be appropriate if they have ROM limitations
light stretching may be part of a warm-up, greater stretching at end of session when body is warm, all major muscle groups |
|
|
The book "Active at Any Size" was put out by WIN, which stands for
|
Weight-control Information Network, NIH
|
