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Fitness Training
Midterm
| Question | Answer |
|---|---|
| T or F high performance with one fitness characteristic doesn't necessarily mean high performance in other characteristics will be high? | T |
| T or F moderate physical activity can be described as occurring at greater than or equal to 6 METs? | F |
| List the 5 symptoms that must be present in order to diagnose metabolic syndrome | Obesity High blood pressure High blood glucose High serum triglycerides Low HDL-C |
| T or F evidence suggest that both endurance training and resistance training can be beneficial for people who are suffering from depression? | T |
| T or F NCDs are responsible for more than 70% of all mortality globally? | T |
| What 6 factors increase risk of NCDs? | Tobacco Diet Air Pollution Excessive alcohol use Physical inactivity |
| What does the FITT principle stand for? | Frequency Intensity Time (duration) Type |
| T or F power is measured as the rate of force development, derived from the slope of the force-time curve? | T |
| What is the difference between physical activity and exercise? | Physical activity = any bodily movement produced by skeletal muscle that requires energy beyond resting Exercise = structures and planned physical activity that has the goal of improving health/performance |
| 1 MET is equal to...? | 3.5 ml/kg/min |
| From most strength related to most endurance related, describe the strength - endurance continuum | RT = with high load and low reps RT = with low load and high reps HIIT = high intensity Running = moderate intensity |
| Name 4 of the 7 individuality factors that should be considered when creating a training program | Biological sex Maturation (age) Conditioning Genetic predispositions Risk factors Diseases Constitution |
| T or F training variables do not ever need to be changed in order fot the body to continually adapt tot the stresses placed on it? | F |
| T or F physiological analysis pertains to assessing common sites for injury to joints and muscles during a specific activity, and the causitive factors of such | F this would be injury analysis |
| What 4 factors should be taken into consideration with analyzing training status?TLIT | Type of training program previously participated in Length of participation in previous programs Level of intensity of previous programs Degree of exercise technique required |
| T or F movement analysis of an activity pertains to assessing the strength/power/hypertrophic/muscle endurance/speed/agility/flexibility/ metabolic capabilities required of the activity? | F physiological analysis |
| T or F injuries in sport are categorized contact or non contact? | T |
| T or F When considering metabolic aspects of the activity one should only consider the primary energy system used, as there is never a mixture of the 3 energy systems? | F almost always a mixture |
| T or F only a stress that exceeds the threshold necessary for the body to adapt to a particular stressor will cause adaptation? | T |
| T or F the CDC and ACSM recommend a minimum of 150 mins of moderate aerobic activity and 2x times per week muscle strengthening activities that work all muscle groups? | |
| What are the 3 training variables | Training volume Training Intensity Training mode |
| T or F when monitoring aerobic training intensity the "talk test" can be used a low tech method to determine intensity =? | T |
| What does the SMART goal acronym represent? | S = specific M = measurable A = achievable R = realistic T = timely/timeline |
| T or F according to the Canadian 24 hour movement guidelines for the early years, a healthy 24 hours always includes as many hours as possible as possible of restrictions to movement? | |
| T or F if a person cant meet the recommended minimum amount if weekly physical activity there is no benefit to doing any physical activity at all. | F |
| T or F when designing training programs, the training mode is dictated by the goal of the training program? | T |
| What are 3 methods that are used to monitor training intensity? | Most accurate is to use O2 consumption (VO2) Can use HR, RPE, or specific speeds or watts Graded exercises can be used but they are not always feasible |
| What are the 3 metrics that are used to track training volume? | Loads moced Distance covered Number of reps |
| T or F exergonic reaction require energy while endergonic reactions release energy | F opposite |
| T or F creatine kinase catalyzes the synthesis of ATP from CP and ADP in the phosphagen energy system? | T |
| T or F in glycolysis the end result of the process is lactic acid, this product causes fatigue in muscle activity? | F end product is 2 pyruvates these can be converted into lactate which can then form lactic acid |
| The lactate thresholf occurs at what percentage of maximal oxygen uptake in aerobically trained individuals? | 70%-80% |
| T or F repletion of glycogen appears to be optimal of 0.7 to 3.0g of carbohydrates per kilogram of body weight is ingested every two hours following exercise | T |
| T or F oxygen consumption immediately returns to resting values after exercsie. as there is no need to consume additional oxygen to return to pre-exercise conditions? | F |
| Extremely high intesnity physcial events that last from 0-6 seconds are primarily driven by which energy system | Phosphagen energy system |
| T or F in general energy systems with the fastest rate of production also produce the most ATP over time? | F |
| Body and limb movement patterns and muscular involvement would be used in which of the 5 types of analyses? | Movement analysis |
| What are the 7 components of a needs analysis? | Movement analysis Physiological analysis Injury analysis Profile Training status Physical testing and evaluation Primary training goal |
| T or F for beginners, they dont need to apply super complex interventions to see improvements? | T |
| Describe the amount of sport specific practice as well as the less specific resistance that an athlete should participate in during; offseason, preseason, in-season, postseason | Off = sport practice low, resistance training high Pre = sport practice medium, resistance training medium In-season = sport practice high, resistance training low Postseason = both variable dependent upon sport's season and athlete |
| During the off season of a particular sport, what would you want to initially train and what would you want to train closer to the season beginning of the season? | Initially want to train for muscle hypertrophy and muscular endurance Then later you want to train strength and power |
| Football, baseball, volleyball, fencing, field events, and sprints are all examples of sports which mainly use which type of energy system? | Phophagen energy system |
| Boxing, wrestling, and mid distance track events are all examples of sports who most often use which energy system? | Glycolytic |
| Basketball, waterpolo, soccer, rugby, lacrosse, field hockey, ice hockey, cycling, distance track and swimming events are all examples of sports that get the majority of their energy from which energy system? | Oxidative energy system |
| T or F it is a myth to say that the number one indicator to see if someone is at risk to injury to specific area is if they have injured the area before | F this is a true statement |
| What does the FITT principle stand for? | F = frequency I = intensity T = time T = type |
| What is the SAID principle? | Specific Adaptation to Imposed Demand Ex. training for muscle strength must involve muscle strengthening activities, training for aerobic fitness must involve the CV system |
| T or F good rule of thumb is not to increase the training frequency, intensity or duration (time) more than 10% per week | T |
| T or F for the body to continually adapt to the stresses placed on it, there must also be a variety in the training variables to see constant adaptations | T |
| T or F once you see gains made in training those changes are permanent and can not be lost over time? | F |
| T or F the Canadian 24 hour movement guidelines suggests that infants 0-3 months should get 14-17 hours of sleep per day? | T |
| For infants less than a year old what is the Canadian 24 hour movement guidelines suggestion on how they should get there physical activity? | 30 mins of tummy time |
| Toddlers and preschoolers (aged 1-4) should be getting at least how many minutes of physical activity per day? | 180 mins but more is better |
| T or F preschoolers and toddlers should be getting no more than 10 hours of sleep per day? | F should be getting minimum 10 hours |
| What is ACSM guideline for adults in terms of aerobic activity and muscle strengthening activities? | 150 mins of moderate intensity aerobic activity Muscle strengthening twice per week |
| What are the 6 As for the CSEP movement counselling tool | Ask; about the movement behaviours/sleep Assess; the info they told you Advise; them about what can happen with current behaviours Agree; on a realistic goal Assist: them on achieving goal Arrange: follow up |
| What are the 6 As of the CSEP movement counselling tool? | 1.) Ask; about movement behaviour and sleep, etc 2.) Assess; assess their info 3.) Advise; tell them the effects of current behaviours 4.) Agree; on a realistic goal with them 5.) Assist; them to overcome barriers 6.) Arrange; a follow up |
| What are the 3 main things that the CSEP movement tool advises regardless of info? | Move more Reduce sedentary time Sleep well |
| In general what are 3 things you tell almost anyone to improve their health? | Move more Sleep well Reduce sedentary time |
| What is training mode dictated by? | Mode is dictated by the goal of the indiviudal |
| "You have to be able to measure it to manipulate it", what does this statement pertain to? | Training volume |
| T or F training volume dictates adaptation? | F training intensity dictates adaptation |
| What is the most accurate way to measure training intensity? | Oxygen consumption or VO2 |
| In terms of MET's, describe how many METs would constitute a light, moderate, and vigorous intensity | Light = less than 3 Moderate = 3-5.9 Vigorous = greater than 6 |
| What are the 5 factors that influence training programs? PBEBS | Physiological Behavioural Environmental Biological Social |
| What is the suggested duration of long distance training sessions? | 30-180mins |
| What is the suggested duration of tempo training sessions? | 20-45mins |
| What is the suggested duration of interval training sessions? | 3-8mins |
| What is the suggested duration of HIIT sessions? | 20-120sec |
| Which type of training is trying to enhance CV function, improve mitochondrial energy production and oxidative capacity of skeletal muscle, and develop lipid metabolism? | Long distance training |
| Which type of training is trying to improve energy production from aerobic and anaerobic metabolism, develop a sense of race pace, improving running economy, and increase lactate threshold? | Tempo training |
| Which type of training is trying to increase VO2 max and enhance anaerobic metabolism? | Interval training |
| Which type of training is trying to increase VO2 max and improve running speed and capacity? | HIIT |
| What are the load, reps, and rest suggestions for muscular endurance training | Load = less than 65% of max Reps = more than 12 Rest = 30-60sec |
| What are the load, reps, and rest suggested for muscular hypertrophy training? | Load = 65%-90% of max Reps = 6-12 Rest = 60-90sec |
| What are the load, reps, and rest suggested for muscular strength training? | Load = greater than 90% Reps = less than 60% Rest = 180-360sec |
| What frequencies should a beginner, intermediate, advanced individual be hitting the gym? | Beginner = 1-3 times per week Intermediate = 2-4 times per week Advanced = 4-7 times per week |
| Define bioenergetics | The flow of energy in a biological system, the conversion of macronutrients into biologically usable forms of energy |
| In which energy system does creatine kinase catalyze the synthesis of ATP from CP and ADP? | Phosphagen system |
| Which energy system provides ATP primarily for short term, high intensity activities (resistance training and sprinting)? | Phosphagen system |
| T or F the phosphagen system is active at the start of all exercise regardless of intensity? | T |
| What is the end result of glycolysis? | 2 pyruvates |
| T or F when pyruvate is converted into lactate, ATP synthesis occurs at a slower rate but has a longer duration? | Faster rate, slower duration |
| The end result of glycolysis can proceed in one of two directions, what are they? | 1.) Pyruvate may converted into lactate 2.) Pyruvate can be shuttled into the mitochondria |
| What enzyme catalyzes the formation of pyruvate into lactate? | Dehydrogenase |
| T or F pyruvate is directly converted into lactic acid? | F |
| When lactate is transported to the liver to be converted into glucose this is know as...? | Cori cycle |
| What is net amount of ATP produced during glycolysis per one molecule of blood glucose? | 2 net ATP |
| Define lactate threshold | The exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline concentration |
| At which %s of maximal oxygen uptake does the lactate threshold begin in trained and untrained individuals? | Untrained = 50%-60% Trained = 70%-80% |
| How much blood lactate constitutes OBLA? | 4mmol/L |
| T or F protein is not a significant source of energy for most activities? | T |
| T or F there is a correlational relationship between a given amount of time and the rate of energy (ATP) production | F inverse relationship, more time slower rate of ATP production |
| During either exercise or rest, does any single energy system provide the complete supply of energy? | no, no single energy system is provides all energy, they always work together |
| Within the phosphagen system about how long does it take for complete resynthesis of ATP, how lng for complete creatine resynthesis? | ATP = 3-5mins Creatine = 8mins |
| What are the optimal conditions for glycogen repletion? | Repletion appears to be optimal if 0.7 to 3.0 g of carbohydrate per kilogram of body weight is ingested every 2 hours following exercise |
| What is EPOC? | Excess postexercise oxygen consumption |
| For HIIT, what is the suggested work to rest ratio? | 1:1 |
| Describe the interference effect | Training the aerobic system may reduce anaerobic capabilities and vice versa |
| Name 3 0f the 5 main messengers within skeletal muscles | Catecholamines, GH, cytokines, cortisol, and calcium |
| What are the 4 main signalling pathways within skeletal muscles? C MMy AMP | Calcium pathway Mammalian (mTOR) pathway Mystatin/Smad pathway AMPK/PGC 1 |
| Transduction of which signalling pathway results in muscle transformation from fast to slow twitch | Calcium pathway |
| Which signalling pathway is the main driver of mitochondrial biogenesis? | AMPK/PGC 1 |
| which signalling pathway improves aerobic exercise performance? | AMPK/PGC 1 |
| If we are building muscle, which signalling pathway are we most likely utilizing? | mTOR (mammalian) pathway |
| IGF-1 induces activation of which signalling pathway, what is the result? | mTOR pathway, causes muscle growth |
| Disuse and or disease results in the activation of which signalling pathway, what does this lead to? | Myostatin/Smad pathway, results in muscle atrophy (sarcopenia/cachexia) |
| When the Smad signalling pathway is inhibited what does this result in? | Muscle hypertrophy |
| What happens if we take away a mammals ability to produce Smad? | They will absurdly jacked |
| Describe MHC I, MHC II and MHC IIx | MHC 1 = slow twitch but fatigue resistant MHC II & IIx = fast/powerful but fatigueable |
| What is the role of insulin in regard to muscle activity and metabolism? | Insulin will stimulate GLUT-4 translocation to sarcolemma, Glut 4 allows glucose transport into the cell |
| T or F insulin is the only stimuli that prompts GLUT 4 translocation to the sarcolemma? | F calcium also stims this during exercise response |
| How long does insulin independent, and insulin dependent respectively take to activate? | Insulin independent = 1-2 hours Insulin dependent = 24 hours or more |
| What beneficial adaptations can you expect to receive after completing endurance exercise and resistance exercise respectively? | Endurance = imporved oxidative capacity, mitochondrial enzyme content and activity, and improved cellular insulin sensitivity Resistance = small effect on mitochondrial gene expression, enhances muscle growth through activation of mTOR signalling pathway |
| What are the functions of myokines within the body? | Mediators of many metabolic and physiological functions in the body |
| T or F myokines can act in an autocrine, paracrine, or endocrine manner? | T |
| Where and when are myokines released? | Released from muscles when the contract |
| Name 4 of the 7 discussed positive effects on performance caused by warming up prior to exercising | Faster contraction and relaxation of agonist and antagonist muscles Increased rate force development and reaction time Better strength and power Lowered viscous resistance Higher blood flow to muscles Enhanced metabolism Psychological preparedness |
| T or F the warm does not need to specific to the activity in order for it to be most effective? | F should be specific to activity |
| What are the 3 components of perfect warm up? | Short period of aerobic exercise Stretching Activity that is similar to activity |
| How long should a proper warm up typically last? | 10-20 minutes |
| When making a warm up how would you utilize the RAMP principle | Raise = body temp, HR, RR, blood flow, joint fluid, etc Activate and Mobilize = actively move through a range of motion Potentiate = perform activity specific activities that progress in intensity until athlete is performing at the level required |
| What is the difference between static and dynamic flexibility | Static = how much ROM you have when something is moved passively Dynamic = how much ROM you have when you are actively moving something |
| name 5 of the 8 factors that affect an individuals flexibility? | Joint structure Age and sex Muscle and CT Stretch tolerance Neural control Resistance training Muscle bulk Activity level |
| T or F even though they are temporary stretching can still provide immediate benefit? | T |
| Describe the 4 components of good stretching program, frequency, duration and intensity | Duration = 15-30 seconds Intensity = mild discomfort Frequency = 2 sessions 5x per week |
| When is the best time stretch for an athlete? | 5-10 mins post competition |
| T or F if you hold a stretch for longer than 30s muscle spindles will contract and if you can fight through that the muscle will completely relax allowing you to get into a deeper range of motion? | T |
| What is the difference between reciprocal and autogenic inhibition? | Autogenic = active contraction before a passive stretch of the same muscle Reciprocal = contracting the opposite muscle before passively stretching the agonist muscle |
| How many reps will give you best results for dynamic stretching? | 5-10 reps progressively increasing the ROM each time |
| T or F to increase load of static stretches do more sets of 20 reps as opposed to increasing it to 1 set of 60 reps | T |
| During PNF stretching how long should the passive prestretch, isometric hold, and passive stretch been performed for? | Passive prestretch = 10 seconds Iso hold = 6 seconds Passive stretch = 30 seconds |
| T or F during PNF contract-relax stretching you only need to have them move through partial ROM before performing the passive stretch? | F for best results you should have the concentrically contract through their full range of motion |
| T or F the hold-relax with agonist contraction is the most effective PNF stretching technique due to facilitation via both reciprocal and autogenic inhibition? | T |
| What is the difference between a test and a field test? | A test is a procedure for assessing ability in a particular endeavor A field test is a test to assess ability outside of a lab and doesn't require extensive training or equipment |
| Describe a midtest | A midtest is a test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit |
| The degree to which a test or test item measures what it is supposed to measure is known as what? | Validity |
| The ability of a test to represent The underlying construct (the theory developed to organize and explain some aspects of existing knowledge and observations) is known as what? | Construct validity |
| The appearance to the athlete and other casual observers that the test measures what it is purported to measure is known as what? | Face validity |
| The assessment by experts that a test covers all relevant subtopics or component abilities in appropriate proportions.is known as what? | Content validity |
| The extent to which test scores are associated with some other measure of the same ability. | Criterion-referenced validity |
| The extent to which test scores are associated with those of other accepted tests measuring the same ability is known as what? | Concurrent validity |
| The extent to which the test score corresponds with future performance or behaviour is known as what? | Predictive validity |
| The ability of a test to distinguish between two different constructs is known as what? | Discriminant validity |
| T or F a test doesn't have to be reliable to be valid? | F |
| Describe reliability as it pertains to fitness testing | Reliability is the degree of consistency or repeatability of a test |
| The lack of consistent performance by the person being tested is known as...? | Intrasubject variability |
| The degree to which different raters/evaluators agree is known as...? | Interrater reliability |
| The lack of consistent scores by a given tester is known as...? | Intrarater variability |
| Which two factors should you factor in to picking your sport specific test? | Metabolic energy specificity Biomechanical movement pattern specificity |
| How is max muscle strength typically tested? | 1RM tests |
| How is anaerobic/muscular power typically tested? | Vertical jump tests, margaria stair climb |
| At what bpm should the partial curl up test be performed at? | 40 bpm |
| for the YMCA bench press test what is the standardized weight for males and females? | Males = 80lbs Females = 35lbs |
| What is the difference between inferential and magnitude statistics? | Inferential = allows for interpretation of the clinical significance of fitness testing Magnitude = allows us to determine the practical significance |
| T or F neural adaptations are the most elastic adaptations and are the first thing to detrain? | T |
| Getting more coordinated the more you perform an anaerobic movement is classified as what type of adaptation? | Neural adaptation |
| T or F you can expect neural adaptations to take place in the motor cortex ascending corticospinal tracts and golgi tendon organs? | F, all true except it is descending corticospinal pathways |
| What are the neural adaptations of motor units? RRS | Recruitment of more motor units Increase rate of firing of motor units Improved sequencing of firing |
| T or F in regard to neural adaptations, motor units can only be fired in sequence but can be fired faster and with more efficiency? | F in advanced lifters motor units may fire unsequentially recruiting the larger muscles first |
| What does cross-education mean? | This means that when doing uni lateral exercises it helps train both sides not just the one side you are working |
| T or F when doinga bilateral movement as opposed to a unilateral movement, you have more muscle recruitment when performing the unilateral movement | T |
| What is hyperplasia? | When your muscle is growing and it splits off into two separate fibers after reaching its max size |
| T or F type I muscle fibers experience greater increase than type II fibers? | F opposite |
| T or F type I muscle fibers have high capillary capacity have low capillary density? | T |
| T or F with RT and aerobic training, there is a transition from type IIx to IIa? | T |
| What is one majorstructural/architectural muscular adaptation to anaerobic training | Calcium release |
| What is the magnitude of load needed to cause adaptation in bone? | 1/10 the force required to break that bone |
| Which type of bone responds more rapidly to adaptation stimuli cortical or trabecular ? | Trabecular |
| What is the most important stimulus for bone growth? | Magnitude |
| T or F muscles, tendons, ligaments, and fascia can all experience adaptation during anaerobic exercise? | T |
| T or F low-moderate intensity works just as well as high intensity training to strengthen the tendons, ligs, and fascia | F |
| T or F strenuous exercise causes joint fatigue? | F |
| List 4 of the 6 factors that increase due to anaerobic exercise | Cardiac output Stroke volume HR Oxygen uptake Systolic BP Blood flow to active muscles |
| T or F resistance has absolutely zero effect on aerobic capacity for all athletes? | F |
| How do you calculate cardiac output or Q? | SV x HR |
| T or F end-diastolic volume is significantly increased during both aerobic and anaerobic training? | F just during aerobic |
Created by:
McWhinnster