PEMES 3153 Exercise Physiology

Study Guide Test 3

Chapter 9. Principles of Exercise Training

1. Be able to define muscular strength, muscular endurance and muscular power, aerobic power, anaerobic power.

2. Understand the following basic principles of training: individuality, specificity, reversibility progressive overload, and variation or periodization. Understand how these principles are used to develop training programs.

3. Know the fundamentals (Table 9.2) of training for strength, hypertrophy, power and muscular endurance for the novice and intermediate category.

4. Understand the difference between concentric, eccentric and static contractions.

5. Understand the difference between contractions using free weights and variable resistance with regards to the amount of resistance throughout the range of motion.

6. Know the fundamentals listed in In Review, p. 219.

7. Know the purpose of core training.

8. Understand the general characteristics of anaerobic training programs with regards to intensity, distance, repetition and sets, rest period, and frequency of training.

9. Know the difference between continuous , LSA, and Fartlek endurance training.

10. Know the approximate contribution of the 3 energy systems to performances of different durations (Table 9.3).

Chapter 10. Adaptations to Resistance Training

1. Understand the three primary mechanisms of muscular strength increases via neural mechanisms (synchronization and recruitment of motor units; rate coding; autogenic inhibition).

2. Understand the two mechanisms of muscle hypertrophy (fiber hypertrophy and fiber hyperplasia) and know which mechanism predominates.

3. Know the effect of immobilization and cessation of training on skeletal muscle.

4. Know whether fiber type alterations occur with training and to what degree fiber type alterations occur.

5. Know the basic mechanisms of acute muscle.

6. Know the primary mechanism producing DOMS, the effect of DOMS on performance, and ways to reduce DOMS.

6. Know the two causes of exercise-associated muscle cramps.

Chapter 11. Adaptations to Aerobic and Anaerobic Training

1. Understand the effects of chronic endurance exercise training on the following: heart size, stroke volume, heart rate and heart rate recovery, cardiac output blood flow, blood pressure, blood volume, VO2, VO2max, pulmonary ventilation, a-v O2 diff, capillary supply, mitochondrial function, oxidative enzymes lactate threshold, RER

3. Understand the two potential limitations )lack of oxidative enzymes in mitochondria and cardiovascular function) to endurance performance (utilization, delivery).

4. Understand how each of the following can affect the response to aerobic training, anaerobic training and muscular training: current level of conditioning, heredity, age, gender, and specificity of training.

5. Understand the effects of chronic anaerobic training on the ATP-PCr system and the glycolytic system.

6. Understand the training adaptations to the metabolic and CV system from HIIT training.

7. Be able to apply the specificity of training concept to the type of ergometer used to test aerobic capacity, ie why a runner does better on a treadmill and a biker does better on a bike.