EXSC 330 Training Test With 100% Correct
Solution
gender differences in training - ANSWER nothing significant - training adaptations are
the same, just different magnitudes
male and females sometimes need emphasis in different areas
main objective of training - ANSWER to stimulate structural and functional adaptations
to improve performance in specific tasks
overload principle - ANSWER gradual increase of intensity, duration, and frequency will
cause adaptations
do not change all 3 at once
specificity principle - ANSWER metabolic and physiological adaptations depend on the
type of overload, so train for the sport/activity you are in
individual differences principle - ANSWER training depends on:
initial level of fitness: lower you start = more room for improvement
genetic differences: muscle fiber types, muscle origins/insertions/length, vo2max
reversibility principle - ANSWER use it or lose it
detraining for 1-2 weeks can cause significant strength losses, almost all can be lost in
months
avoid by staying consistent but going lighter if necessary
anaerobic adaptations with training - ANSWER -increase in anaerobic substrates: ATP,
PCr, free creatine, glycogen
-increase in glycolytic enzyme number and activity: hexokinase, PFK, pyruvate kinase
-increase in lactate producing capacity: because of more type 2 fibers and glycolytic
enzymes
-increase in pain tolerance
effect of training on mitochondria - ANSWER increase in the number and size of
mitochondria = better ability to utilize fat as fuel (beta oxidation) at the same submax
intensity, which leaves carbs for anaerobic activities
aerobic adaptations from training - ANSWER -increase in oxidative enzymes (faster
,metabolism = more ATP)
-increased ability to oxidize CHO at max exercise
-hypertrophy in type 1 fibers: better oxidative capacity and fuel use
-increased myoglobin concentration in type 1 fibers: better oxygen extraction capability
what increases muscle efficiency - ANSWER aerobic training: causes hypertrophy of
type 1 fibers and increases their myoglobin concentration
= more efficient = more work capacity
cardiac hypertrophy - ANSWER "athletes heart" - increase in size of heart
endurance athletes increase size of heart especially L ventricular which allows it to fill
more
power athletes increase size of heart but also the thickness of the walls, decreases after
training
plasma volume adaptations with training - ANSWER plasma volume increases, which
increases cardiac output
-dependent on hydration
heart rate adaptations with training - ANSWER decreases at the same submax intensity,
because of increased activation of the PNS
stroke volume adaptations with training - ANSWER SV increases during rest and
exercise to offset the drop in HR
-increase in left ventricular volume
-increase in time to fill (b/c of decreased HR)
-decrease in cardiac stiffness
=stronger heart beat
blood pressure adaptation with training - ANSWER systolic and diastolic BP decreases
because of increased capillarization/vascularization
cardiac output (Q) adaptations with training - ANSWER max Q increases - most
significant cardiovascular adaptation
-almost entirely because of stroke volume increase
A-Vo2 difference adaptation with training - ANSWER significant increase in A-VO2
difference with aerobic training- because of more type 1 fibers and better oxygen
extracting capacity, and better capillarization to get O2 to the working tissues
, Blood flow adaptations with training - ANSWER blood flow is better directed to type 1
fibers, dissipation of heat (BF to skin) is enhanced
pulmonary system adaptations with maximal exercise - ANSWER increase in tidal
volume and rate (ventilation)
pulmonary system adaptations with submax exercise - ANSWER lowers the oxygen cost
of breathing - intercostals don't need as much O2
= increase in pulmonary efficiency, lowers ventilatory equivalent (Ve/VO2)
increase in tidal volume, decrease in ventilation frequency
effect of training on ventilatory endurance - ANSWER training increases endurance:
-better respiratory muscle function, can sustain ventilation at submax intensity for
longer
-little effect on max lung function (pulmonary system can't be trained much)
blood lactate adaptations with training - ANSWER -can perform at a higher intensity
before OBLA is reached: can buffer for longer/delay the curve, some decreased
production and some improved clearance
-greater tolerance to lactate accumulation: better acid base balance, better movement
of CO2, higher pain tolerance
body composition adaptations with training - ANSWER increase in lean mass, decrease
in fat mass with resistance training
increased ability to transfer body heat
increased endurance and ability to sustain power output
psychological benefits to training - ANSWER direct inverse relationship between
exercise and depression/anxiety
goal setting/feelings of accomplishment improve mental state
factors affecting aerobic training - ANSWER initial level of aerobic fitness, intensity of
training program
how to train at a percentage of HR max - ANSWER find estimate: 208 - 0.7(age)
train at a minimum of 55-60% of max HR for effect
HRmax is ~13bpm lower for upper body exercises
Karvonen method - ANSWER Heart rate reserve method to find a training zone:
training heart rate = (% intensity x HRR) + resting HR
Solution
gender differences in training - ANSWER nothing significant - training adaptations are
the same, just different magnitudes
male and females sometimes need emphasis in different areas
main objective of training - ANSWER to stimulate structural and functional adaptations
to improve performance in specific tasks
overload principle - ANSWER gradual increase of intensity, duration, and frequency will
cause adaptations
do not change all 3 at once
specificity principle - ANSWER metabolic and physiological adaptations depend on the
type of overload, so train for the sport/activity you are in
individual differences principle - ANSWER training depends on:
initial level of fitness: lower you start = more room for improvement
genetic differences: muscle fiber types, muscle origins/insertions/length, vo2max
reversibility principle - ANSWER use it or lose it
detraining for 1-2 weeks can cause significant strength losses, almost all can be lost in
months
avoid by staying consistent but going lighter if necessary
anaerobic adaptations with training - ANSWER -increase in anaerobic substrates: ATP,
PCr, free creatine, glycogen
-increase in glycolytic enzyme number and activity: hexokinase, PFK, pyruvate kinase
-increase in lactate producing capacity: because of more type 2 fibers and glycolytic
enzymes
-increase in pain tolerance
effect of training on mitochondria - ANSWER increase in the number and size of
mitochondria = better ability to utilize fat as fuel (beta oxidation) at the same submax
intensity, which leaves carbs for anaerobic activities
aerobic adaptations from training - ANSWER -increase in oxidative enzymes (faster
,metabolism = more ATP)
-increased ability to oxidize CHO at max exercise
-hypertrophy in type 1 fibers: better oxidative capacity and fuel use
-increased myoglobin concentration in type 1 fibers: better oxygen extraction capability
what increases muscle efficiency - ANSWER aerobic training: causes hypertrophy of
type 1 fibers and increases their myoglobin concentration
= more efficient = more work capacity
cardiac hypertrophy - ANSWER "athletes heart" - increase in size of heart
endurance athletes increase size of heart especially L ventricular which allows it to fill
more
power athletes increase size of heart but also the thickness of the walls, decreases after
training
plasma volume adaptations with training - ANSWER plasma volume increases, which
increases cardiac output
-dependent on hydration
heart rate adaptations with training - ANSWER decreases at the same submax intensity,
because of increased activation of the PNS
stroke volume adaptations with training - ANSWER SV increases during rest and
exercise to offset the drop in HR
-increase in left ventricular volume
-increase in time to fill (b/c of decreased HR)
-decrease in cardiac stiffness
=stronger heart beat
blood pressure adaptation with training - ANSWER systolic and diastolic BP decreases
because of increased capillarization/vascularization
cardiac output (Q) adaptations with training - ANSWER max Q increases - most
significant cardiovascular adaptation
-almost entirely because of stroke volume increase
A-Vo2 difference adaptation with training - ANSWER significant increase in A-VO2
difference with aerobic training- because of more type 1 fibers and better oxygen
extracting capacity, and better capillarization to get O2 to the working tissues
, Blood flow adaptations with training - ANSWER blood flow is better directed to type 1
fibers, dissipation of heat (BF to skin) is enhanced
pulmonary system adaptations with maximal exercise - ANSWER increase in tidal
volume and rate (ventilation)
pulmonary system adaptations with submax exercise - ANSWER lowers the oxygen cost
of breathing - intercostals don't need as much O2
= increase in pulmonary efficiency, lowers ventilatory equivalent (Ve/VO2)
increase in tidal volume, decrease in ventilation frequency
effect of training on ventilatory endurance - ANSWER training increases endurance:
-better respiratory muscle function, can sustain ventilation at submax intensity for
longer
-little effect on max lung function (pulmonary system can't be trained much)
blood lactate adaptations with training - ANSWER -can perform at a higher intensity
before OBLA is reached: can buffer for longer/delay the curve, some decreased
production and some improved clearance
-greater tolerance to lactate accumulation: better acid base balance, better movement
of CO2, higher pain tolerance
body composition adaptations with training - ANSWER increase in lean mass, decrease
in fat mass with resistance training
increased ability to transfer body heat
increased endurance and ability to sustain power output
psychological benefits to training - ANSWER direct inverse relationship between
exercise and depression/anxiety
goal setting/feelings of accomplishment improve mental state
factors affecting aerobic training - ANSWER initial level of aerobic fitness, intensity of
training program
how to train at a percentage of HR max - ANSWER find estimate: 208 - 0.7(age)
train at a minimum of 55-60% of max HR for effect
HRmax is ~13bpm lower for upper body exercises
Karvonen method - ANSWER Heart rate reserve method to find a training zone:
training heart rate = (% intensity x HRR) + resting HR
