Basic training principles
The principle that describes the need to stress a system in order to stimulate change
What is the overload principle?
This muscle fiber type increases in size with chronic aerobic exercise
What is type I?
This is what happens to resting heart rate with chronic aerobic exercise
What is decreases?
This muscle fiber type experiences the most drastic change in enzymatic activity with anaerobic exercise
What is type II?
This type of training involves bouts of intense activity seperated by rest periods
What is HIIT?
The two principles that describe the need to run if you want to get better at running
What is specificity and SAID?
What is a-v O2 diff, increases?
These are psychologic benefits of aerobic exercise (name 2)
What is decreased depressive, anxiety, & distress sxs, enhanced executive function, improved emotional regulation, positive affect & well-being, improved sleep?
Enzymes increase in _____ and _____ with anaerobic training
What is quality and quantity?
These are the most important variables for interval training (name two)
What is intensity, duration of exercise, duration of recovery, and number of intervals?
This principle supports the "move it or lose it" saying
What is reversibility?
Resting blood pressure does this in response to aerobic training
What is decreases?
An increase in this results in increased glucose uptake in muscle and adipose tissue
What is insulin sensitivity?
This type of training incorporates variable intervals such as short-fast v. long-slow distances and terrain (hills vs flat)
What is fartlek training?
This energy system for immediate energy demands and requires a 1:12-20 work:rest ratio to replenish
What is ATP-PCr?
This set of principles is used to prescribe exercise
FITT-VP
This adaptation is a result of increased contractility and increased LV end diastolic volume
What is increased stroke volume? (Or cardiac output)
With aerobic training respiratory rate _____ at maximal exercise and _____ at submaximal exercise
These substrate levels increase with anaerobic exercise (name two)
ATP, PCr, glycogen, free creatine
After exercise ends, oxygen consumption does not immediately return to resting levels. What is this elevated oxygen consumption called?
What is excess post-exercise oxygen consumption (EPOC)?
This principle describes why two 5'10", 170lbs M athletes will adapt differently to the same program
What is individual difference?
An endurance-trained individual begins running at a constant workload. Compared with an untrained individual, this person reaches steady-state VO₂ sooner. What metabolic phenomenon is reduced?
What is oxygen deficit?
Due to an increased tolerance of heat with chronic aerobic training, trained athletes are more prone to what?
What is heat exhaustion/stroke?
These are some potential explanations for the increased ability to tolerate/generate metabolic acidosis (name two)
What is motivation, lactate levels, and pain tolerance?
What outcomes are significantly better with HIIT training (name two)
VO2max, total cholesterol, LDL-C, fasting glucose