ESS 302

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Author:
carey.came
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267960
Filename:
ESS 302
Updated:
2014-03-30 23:53:38
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  1. Principals of Training
    • PP-ROID
    • Progression
    • Performance Oriented
    • Reversibility
    • Overload
    • Individual Differences
    • Specificity
  2. FIT'M
    • Frequency
    • Intensity
    • Time
    • Mode
  3. Load
    Frequency x Intensity x Time
  4. Periodization
    Cyclical Response Pattern
  5. Training Duration
    • 1. Critical to endurance performance
    • 2. Total cumulative duration is primary for improvement, duration/session is also important
  6. Intensity
    • 1. Most important of FIT
    • 2. Capable of large changes in minimal time
    • 3. Minimal Threshold - 50% VO2 max; 60% HRmax
  7. TRIMP
    • Perceived Exertion (1-10)  x Duration in Minutes
    • Summate Weekly = TRIMP
  8. Monotony
    Mean of TRIMP/SD

    • Standard Deviation:
    • 1. Find the difference of each number from the mean
    • 2. Square all the differences and divide by (n) or (n-1)
    • 3. Square root that number
  9. STRAIN
    TRIMP * Monotony
  10. Fitness Levels
    • Very unfit - 40% VO2 Max and <50% max HR
    • Average - 50-60% VO2 Max and 60% max HR
    • Athletes - 80-90% VO2 Max and >90% max HR

    All to improve fitness
  11. Performance Change
    Based on Changes in Fatigue and Fitness
  12. Overreaching
    Temporary heavier levels of training

    • 1. Mild and reversible detriment to fitness
    • 2. MAY improve performance after recovery
  13. Overtraining Syndrome
    Permanent reduction in exercise capacity

    Caused by constant overreaching
  14. SAID
    Specific Adaptations to Imposed Demands

    Best training for an activity is the activity itself

    Crosstraining depends on the muscular activity of the exercise
  15. Training load losses and gains
    Time course of losing benefits of training is faster than gaining benefits
  16. Periodization in Training
    Having cycles to change the variation of training

    • Micro - within a week
    • Meso - a few weeks
    • Macro - several months
    • Annual - many macro
  17. Strength Training
    Intensity is critical element - Growth Hormone is dependent on intensity

    • Recovery more critical:
    • 1. Repair muscle damage
    • 2. Maintain testosterone levels
    • 3. Be able to recruit high % of muscle fibers
  18. Ergogenic Aids
    Any substance or practice designed to augment the training response or provide acute assistance in competition

    • 3 Types:
    • Pharmacological, Nutritional, Equipment
  19. Anabolic Steroids
    Promotes protein synthesis by upregulating transcription in the nucleus

    Very similar to testosterone, helps with structural-contractile, mitochondrial, blood borne (hemoglobin)
  20. Anabolic Steroid Facts
    • 1. Suppress FSH feedback which suppresses normal testicular and ovarian function
    • 2. Could lead to liver dysfuction
    • 3. Suppresses HDL synthesis leading to coronary heart disease
    • 4. Promote protein synthesis causing tumor growth
  21. Myostatin Gene
    Prevents unregulated transcription
  22. Stimulants
    Amphetamines: Delay neural fatigue and promote psychological arousal

    Amphetamines + PCP: block feedback to the body regarding hyperthermia and/or fatigue
  23. Erythropoitian
    Promotes red cell growth

    Need a lot of water or it can cause critical levels of blood viscosity

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