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detraining Flashcards

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1
Q

what parameters increase with detraining?

A

HR and initally a-VO2 max

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2
Q

what parameters decrease with detraining?

A

CO, SV, and VO2 diff max

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3
Q

what is the initial parameter that changes with detraining, causing others to change?

A

plasma volume, causing BV and BP to drop

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4
Q

what explains the decrease in a-VO2 diff max

A

a decrease in mitochondrial enzyme levels

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5
Q

muscle capillarization and detraining

A

no change

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6
Q

effects of over-prescribing exercise

A

excessive deleterious effects, lose motivation, overtraining (fatigue, appetite, illness), and risk of injury

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7
Q

goal of training

A

is to stimulate structural and functional adaptation to improve functional capacity

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8
Q

major goals of aerobic training

A

develop functional capacity of the central circulation and enhance aerobic capacity of the specific muscles

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9
Q

factors influencing capacity of aerobic training

A

initial fitness level, training frequency, duration, and intensity, expected improvement range, and perspective on gains

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10
Q

initial fitness level differences

A

those who start with low fitness levels will see the biggest improvements

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11
Q

what is the expected improvement range with endurance training

A

ranges from 5-25% (5% for athletes, up to 25% for sedentary people)

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12
Q

overload principle

A

the exposure of tissues to greater stress results in continued changes, must be just above the level you are used to

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13
Q

what factors can increase overload?

A

can be done by manipulating combinations of frequency, duration, and intensity

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14
Q

specificity training principle

A

improvements in fitness levels depend on the type of exercise (strength, power, endurance, flexibility) and the muscle mass activated

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15
Q

SAIDs acronym meaning

A

specific adaptations to imposed demands

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16
Q

SAIDs meaning

A

train the system for the type of activity you hope to improve because specific training elicits specific training adaptations for that exercise

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17
Q

example of specificity principle

A

training swimming improves quality of swimming, not running

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18
Q

individual differences principle

A

the modification of training must account for an individual’s unique capacity and response to training; reflects why programs should be individualized

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19
Q

reversibility of detraining

A

if you remove the training stimulus, performance will decline back towards pre-training

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20
Q

how many weeks of detraining reduces metabolic and exercise capacity?

A

1-2 weeks

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21
Q

ACSM meaning

A

american college of sports medicine

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22
Q

ACSM changes

A

used to focus more on medical clearance, now is focused more on the judgement of the HP

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23
Q

ACSM screening approach

A

classify current physical activity needs, identify known cardiovascular, metabolic, or renal conditions, and desired exercise intensity

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24
Q

algorithm for screening

A

Q1, do you participate in regular exercise; Q2, establish disease status and asses signs and symptoms; Q3, what is the desired exercise intensity?

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25
what diseases are important for establishing exercise prescription?
cardiac disease, peripheral vascular disease, cerebrovascular disease, diabetes, and renal disease
26
what signs or symptoms are important for knowing for exercise?
pain in chest, arms (left specifically), neck, SOB, dizziness, orthopnea, ankle edema, tachycardia, heart murmur, or unusual fatigue
27
light exercise intensity HR
30-39% HRR
28
HRR
heart rate reserve
29
moderate exercise HR
40-45% HRR
30
vigorous exercise HR
> 60% HRR
31
ACSM screening recommendations
not a replacement for sound clinical judgement
32
how much exercise should adults do per week?
150-300 mins of moderate intensity or 75-150 minute of vigorous exercise per week
33
types of exercise recommended for older adults
balance training, aerobic, and muscle strengthening
34
FITT acronym meaning
frequency, intensity, time, and type
35
what is the most critical factor for FITT principle and aerobic training?
intensity
36
ways to prescribe exercise intensity for aerobic exercise
exercise levels, VO2 max %, HR max %, above or below lactate threshold, and rating of perceving exertion
37
minimal level of VO2 max for cardiovascular improvement for aerobic exercise
46-50%
38
minimal level of HR max for cardiovascular improvement for aerobic exercise
65-70%
39
guidelines with resistance training
2 days a week, work all major muscle groups, and at least 1 set of 8-12 reps
40
how is the FITT approach different for resistance training?
it excludes time as you can't control time with resistance training
41
for trained people, how much of RM is needed to see gains?
>80%
42
volume meaning
the total amount of exercise performed in a training session or a week
43
what is volume a product of?
frequency, duration, and intensity
44
progression with FITT principle
avoid big increases in any FITT components, control one at a time, and gradual increase in volume
45
FITT with Indigenous peoples
make exercise cultural meaningful through incorporating land, relationships, and a holistic view
46
holistic view of exercise for Indigenous peoples
means that exercise and health is not just physical, but also includes the mental, emotional, spiritual, and wellbeing of the individual and community
47
two eyed seeing framework
is an Indigenous framework that emphasizes seeing the strengths of Indigenous ways of knowing with one eye and the strengths of western specific knowledge from the other eye
48
how to find max HR for an individual
subtract their age from 220
49
3 methods for prescribing intensity for aerobic exercise
maximal heart rate method, heart rate reserve method, and rating of perceived exertion
50
how to use maximum heart rate method
220 - age x % of desired intensity, find a upper and lower HR and that can be your range
51
what is the normal % of desired intensity
65-80%
52
heart rate reserve equation
(HRmax - HRrest) x % desired intensity + HR rest
53
why is heart rate reserve not the best method?
because HR rest is truly hard to find due to HR changing based on external factors
54
how to use rating of perceived exertion?
use the scale that ranges from 6 to 19, and get the individual to rank where they are during exercise
55
exercise prescription for first week
should start low and go slow, best to start progressing the time interval, and only change one interval at a time
56
how should you change time parameter for exercise prescription?
about 5-10 minute increase every 1-2 weeks for first 4-6 weeks; after this you can start changing frequency and intensity over the next 4-8 months
57
how long does it take to start seeing exercise improvements?
about 4-6 weeks
58
what is the most important factor to maintain when cutting back on exercise?
intensity; frequency and duration can be reduced
59
why is maintaining the intensity parameter so important?
because a small decline in intensity results in reduced VO2max
60
detraining definition
the partial or complete loss of training-induced adaptations, in response to lack of or an insufficient training stimulus
61
a-VO2 diff max meaning
is the difference in O2 between arteries and veins, reflecting how much O2 your tissues extracted
62
what does a higher a-VO2 diff max reflect?
that your muscles are using more O2 during exercise
517
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