HPEX 375 Exam #4 Study Guide With Correct Answers Graded A+

What are the 3 key principles of training? - - overload - specificity - reversibility Describe the overload principle : - - a progressive & systematic application of greater work to the human body as the body becomes physiologically adapted to the pre-existing workload Describe the specificity principle : - - training effect is specific to: - muscle fibers recruited during exercise - energy system involved (aerobic vs. anaerobic) - velocity of concentration - type of contraction (eccentric, concentric, isometric) Describe the reversibility principle : - - Gains are lost when over load is removed Training to Increase VO2 max includes : - - Large muscle groups - Dynamic activity - 20-60 min, greater than or equal to 3x/week - Greater than or equal to 50% VO2 max Expected increases in VO2 max includes : - - Average = 15-20% increase - 2-3% increase in those with initially high VO2 max, which requires intensity of more than 70% VO2 max - Up to 50% increase in those with initially low VO2 max, in which the training intensity should be of 40- 50% VO2 max What does the Genetic predisposition for Endurance training and VO2 max include? - - Accounts for about 50% of VO2 max- prerequisite for very high VO2 max Genetics play an important role in determining what? - VO2 max Heritability determines ~50% of VO2 max in what kind of subjects? - untrained subjects Genetics also plays a key role in determining how individuals respond to exercise training : - - average training improvement of VO2 max is 15-20% - low responders to exercise training achieve only 2-3% improvement of VO2 max - high responders to exercise training can achieve up to a 50% increase in VO2 max - Heritability of training-induced change in VO2 max is 47% 21 genes plays a role change in VO2 max with what? - training Calculation of VO2 max using the FIck equation : - product of maximal cardiac output and arteriovenous difference Equation of VO2 max using Fick equation : - VO2 max = HR max x SV max x a-vO2 difference max