EXSC 340 final pt 7 Identify a true statement about the concept of specificity as a training principle.

Identify the adverse effects of extremely high levels of red blood cells in some athletes due to the abuse of a recombinant DNA analog of erythropoietin. (Check all that apply.)

- a myocardial infarction - impairment of blood flow to the brain

Identify the factors that influence the optimal number of sets required for maximal improvement of muscular strength in athletes. (Check all that apply.)

- age - fitness levels

Identify the mechanisms by which amphetamines can produce their effects. (Check all that apply.)

- by modifying receptor affinity for catecholamines - by altering the metabolism and synthesis of catecholamines

Identify the general symptoms of overtraining. (Check all that apply.)

- elevated heart rate - reduction in appetite - chronic fatigue

Identify the ergogenic aids. (Check all that apply.)

- nutrients - music

Identify the exercise-induced injury risk factors during endurance training. (Check all that apply.)

- poor running surface - anatomical malalignment - footwear problems

Identify the advantages of using weight machines over free weights during strength training.

- safer to use - easier to learn

Identify the variables that need to be considered in planning an interval training session. (Check all that apply.)

- the number of work repetitions - duration of the rest interval

Which of the following are true of a athlete-based strength-training program for better strength gains and performance? (Check all that apply.)

- the speed of muscle shortening during training should be similar to the speeds used during the event - strength-training exercises should stress the muscle in the same movement pattern as during as competition

Identify the factors that influence the ergogenic effect of caffeine. (Check all that apply.)

- the type of subject (heavy vs light caffeine users) - dosage

Identify the main objectives of off-season conditioning exercises for athletes. (Check all that apply.)

- to prevent gain of excessive body fat - to maintain muscular strength or endurance - to retain a reasonable skill level in athletes

Which of the following help increase the rate of muscle protein synthesis following endurance and resistance exercise training? (Check all that apply.)

- whey - milk

_____ is defined as the greatest weight that can be lifted at a time during resistance training workouts.

1 RM

Rank the 3 components of a training session in the correct order

1- warmup 2- dynamic stretching 3- workout 4- cool down 5- static stretching

Speed endurance training is commonly used to describe all forms of anaerobic training that last longer than _____ seconds.

10

Increased oxygen transport due to the increased hemoglobin concentration from blood doping is maintained for _____.

10 to 12 weeks

The duration of a warm-up is generally from _____ minutes, depending on environmental conditions and the nature of the training activity.

10 to 20

Identify the amount of reinfusion of blood required to cause borderline erythrocythemia from blood doping.

1350 milliters

Consuming sodium bicarbonate at least _____ before exercise reduces the chances of diarrhea and vomiting.

2 hours

Endurance exercise training performed for more than _____ days per week and ≥30-40 minutes per day appears to represent a threshold where concurrent training interferes with strength gains.

3

A major problem with autologous transfusion in blood doping is that blood has a maximum storage time of only _____ with refrigeration.

3 weeks

The term high-intensity interval training (HIIT) has been coined to describe high-intensity events that last _____ seconds.

30 to 120

The best rest interval for athletes in interval training for maximizing ATP production from the ATP-PC system may range between _____ seconds.

5 and 20

To maximally stress the ATP-PC metabolic pathway, short, high-intensity intervals of _____ seconds' duration using muscles utilized in competition are ideal.

5 to 10

Athletic events that last for less than _____ seconds depend largely on anaerobic production of the energy.

60

Peak concentration of caffeine is achieved within _____ of ingestion.

60 minutes

n general, the recommended intensity of strength training is _____ maximal repetitions (RM) practiced in multiple sets.

8 to 12

Low muscle glycogen levels result in the stimulation of _____ and p38, leading to increased mitochondrial biogenesis. This, in turn, promotes a muscle adaptation to endurance training.

AMP kinase

Sports such as weight lifting and short dashes in track (100 meters) depend on the _____ to provide the bulk of the energy for competition purposes.

ATP-PC system

Training to improve anaerobic power centers around the need to enhance either the _____.

ATP-PC system or lactate system

Identify a true statement about caffeine.

Caffeine is diluted by body water.

Low levels of muscle glycogen increase the activation of _____, the master regulator of mitochondrial biogenesis in the skeletal muscle. This is an important muscle adaptation to endurance exercise.

PGC-1α

During exercise, the increased availability of oxygen results in _____.

a decrease in pulmonary ventilation

Interval training that is designed to improve VO2 max typically involves intervals lasting longer than 50-60 seconds to increase the involvement of ATP production from _____.

aerobic pathways

_____ increases as the square of the velocity.

aerodynamic drag

Caffeine intake leads to increased _____.

alertness

Identify the stimulant used primarily to recover from fatigue and improve endurance.

amphetamines

Which of the following is an outcome of providing high-quality protein to athletes immediately before or following a training session?

an increase in the rate of muscle protein synthesis

After approximately ten seconds of a maximal effort, there is a growing dependence on energy production from _____.

anaerobic glycolysis

_____ is commonly defined as exercise that is performed at intensities above VO2 max.

anaerobic training

Exercise-induced free radical production that promotes oxidative damage to cells and in turn muscular fatigue can be prevented by _____ supplementation.

antioxidant

Identify a potential side effect of caffeine consumption.

anxiety

Which of the following is an exercise-induced injury risk factor during endurance training?

arthritis

Recombinant human erythropoietin has potential for abuse as an ergogenic aid. This hormone is normally used _____.

as a part of therapy for people undergoing chemotherapy

In the context of blood doping, identify the term that refers to the process of transfusion of blood in which a subject receives his or her own blood.

autologous transfusion

Which of the following is true about bicycle frames?

bicycle frames should be 'fitted' to the rider

The infusion of red blood cells in an attempt to increase the hemoglobin concentration is called _____.

blood doping

Identify the ergogenic aid that is used to influence aerobic performance by enhancing hemoglobin carrying capacity.

breathing o2 enriched mixtures

In all-out performances in which anaerobic energy sources provide the vast amount of energy, the focus is on _____ released from muscle.

buffering the hydrogen ions

_____ is a stimulant found in a variety of common foods, drinks, and over-the-counter drugs.

caffeine

In delayed-onset muscle soreness (DOMS), which of the following accumulates in the mitochondria and inhibits adenosine triphosphate (ATP) production after a bout of strenuous exercise?

calcium

Improvements in endurance performance focus on the supply of _____ and oxygen to muscle.

carbohydrate

The objective of a cool down is to return "pooled" blood from the exercised skeletal muscles back to _____.

central circulation

Caffeine has been recognized to be a stimulator of the _____.

central nervous system

Which of the following is true of bicycle clothing?

choosing as aero helmet helps to reduce drag

A training program that is designed to improve maximal aerobic power must overload the _____.

circulatory system

Immediately following a training session, a period of low-intensity _____ exercises should be performed.

cool down

Little or no support exists for the claims made by most dietary supplements, with the exception of _____.

creatine

Which of the following directly determines the amount of force generated by a muscle during exercise?

cross sectional area of the muscle

During anaerobic performance, elevations in the [H+] in human muscles can _____.

decrease the activity of phosphfructokinase

Which of the following has been shown to be linked to an elevation in the [H+] in human muscles during anaerobic performance?

decreases in muscle force development

It may show no effect when used either too little or too much.

dose

The length of the rest interval is generally expressed as a ratio against the _____.

duration of the work interval

The length of the rest interval is generally expressed as a ratio with the _____.

duration of the work interval

_____ stretching can be called ballistic stretching if movements are not controlled.

dynamic

Which of the following exercises involves force application with joint movement in strength training?

dynamic exercise

The volume of _____ training plays an important role in determining whether concurrent training has a negative impact on strength gains.

endurance

The availability of a recombinant DNA analog of the hormone _____, which stimulates the production of red blood cells, has complicated the ethics of blood doping.

erythropoietin

Identify a true statement about O2 breathing prior to exercise.

evidence suggests that it needs to take place within two minutes of a short term exercise routine

True or false: As the bicarbonate buffer store decreases, the ability to buffer hydrogen ions is increased and the plasma [H+] will increase.

false

True or false: Ballistic stretching is considered superior to static stretching as there is less chance of inducing muscle injury.

false

True or false: It is not necessary for every training session to include a warm-up exercise.

false

True or false: The approach to physiological conditioning is gender-specific and the same method cannot be used for both men and women while planning exercise training programs.

false

True or false: The primary problem associated with autologous transfusion in blood doping is the risk of infection and blood-type incompatibility.

false

True or false: The value of an ergogenic aid remains the same regardless of the subject on which it is used.

false

The relative percentage of _____ is a primary determinant of anaerobic capacity, and it does not vary much over an individual's lifetime.

fast fibers

In time trials, a _____ is used in the rear of a bicycle to prevent crosswinds from affecting steering.

flat disc wheel

Which is the best position for a rider in order to achieve maximal reduction in the energy cost of cycling?

following a vehicle

It takes a champion bicycle rider ~4-6 times as much power to go only 2-3 times faster. This is mostly because of the _____.

forces acting against the rider as the speed increases

The advantage of training with _____ is that it forces the athlete to maintain both balance and stability. This is important for most sports and can be useful during competition.

free weights

The goal of tapering is to provide time for muscles to resynthesize _____ to maximal levels and to allow the muscles to heal from training-induced damage.

glycogen

The physiological rationale for the use of PNF stretching is that muscular relaxation follows an isometric contraction because the contraction stimulates the _____, which inhibit contraction during the subsequent stretching exercise.

golgi tendon organs

Wilmore summarized several studies on the effect of supplemental oxygen use after exercise and concluded that it _____.

has no effect on the recovery of heart rate

Measurement of _____ can be used as an estimate of an athlete's relative training intensity.

heart rate

The rationale for the use of supplemental oxygen after exercise is to _____.

help the subject recover more quickly and re ready to go again

In the transition from off-season conditioning to preseason conditioning, there is a gradual shift from low-intensity, high-volume exercise to _____ exercise.

high intensity low volume

According to the findings from research studies on induced alkalosis, performance gains were shown for _____.

high intensity tasks that lasted about 1 to 10 minutes

Which of the following is the most effective means of improving VO2 max in athletes?

high-intensity, continuous exercise

Almost all of the increase in muscle size via resistance training is due to _____.

hypertrophy

Men exhibit a greater degree of muscular _____ than women as a result of long-term weight training.

hypertrophy

A complicating factor in planning a(n) _____ conditioning program for many team sports is that the season may not have a clear-cut ending, where play-off games may extend the season an additional several weeks.

in season

Identify a true statement about the effect of caffeine on the human body.

increase glucose levels

Athletes use blood doping to _____.

increase the ability to transport o2 to the muscles

Which of the following contributes to the observed individual variations in training response?

initial fitness level

Which of the following sleep disorders is most likely to be caused due to excess caffeine consumption?

insomnia

_____ involves the performance of repeated exercise bouts, with brief recovery periods in between.

interval training

Identify a true statement about a placebo.

it acts as a control for the study

Identify an adverse effect of consuming large doses of sodium bicarbonate.

it causes diarrhea

Identify a true statement about the concept of specificity as a training principle.

it focuses on the energy systems that provide ATP under competitive conditions

Identify the current view of the International Olympic Committee on the use of caffeine by Olympic athletes.

it is currently not banned

What happens to the air resistance for the cyclist who trails behind the cyclist in the lead?

it is reduced

A review of exercise-training-induced injuries suggests that the majority of training injuries are a result of overtraining and mainly occur in the _____.

knee

Standardizing exercise intensity based on heart rate alone fails to account for individual variations among athletes in the relationship between heart rate and blood _____ concentration.

lactate

When short durations of high-intensity interval exercise are used as a training method to improve the ATP-PC system, limited _____ is produced, and recovery is rapid.

lactate

Continuous, high-intensity exercise is an important training method for improving _____ in athletes.

lactate threshold

The interference effects caused due to concurrent training are muscle group specific whereby decrements in strength gains are found primarily in the _____.

legs

Identify a physiological benefit of warming up prior to exercise.

less muscle resistance

Compared to dynamic stretching, static stretching results in _____.

less muscle spindle activity

As the cross-sectional area of a muscle increases, the arm flexor strength increases in a(n) _____ fashion and is independent of sex.

linear

Which of the following methods became a popular means of training for endurance events in the 1970s?

long slow distance exercise

Identify a true statement regarding appropriate bicycling clothing.

loose fitting clothing offers more resistance to air flow than tight fitting ones

Long, slow-distance exercise method of training involves performing exercise at a relatively _____ running speed. Note: these are rough approximate numbers

low intensity (50-65% vo2 max)

Off-season conditioning programs generally use a training regimen that comprises _____.

low- intensity, high volume work

Optimal performance in sports such as football requires a training program that will _____.

maximize ATP production via the ATP-PC pathway

HIIT promotes significant improvements in the aerobic capacity, which is indicated by increased _____ in the trained skeletal muscles.

mitochondrial volume

A recent review has concluded that a proper warm-up may reduce the possibility of _____ due to pulls or strains.

muscle injury

The rationale for the use of oxygen during exercise to improve performance is based on the proposition that _____.

muscle is hypoxic during exercise

Warm-up activity results in an increase in _____, which elevates muscle enzyme activity.

muscle temperature

Off-season conditioning exercises for athletes may prevent the occurrence of _____ and the development of psychological staleness.

overtraining syndromes

Which of the following is an effect of amphetamines?

perception of increased energy

_____ is the product of drag and velocity, which explains the requirement of additional energy to double the speed.

power

The principal objective of _____ conditioning exercises is to increase the capacities of the predominant energy systems used in a particular sport to a maximum.

preseason

Overtraining may result in _____, which is identified by a general lack of enthusiasm for the sport on the part of an athlete.

psychological staleness

The primary means by which hydrogen ions are buffered during exercise is by _____.

reacting with the plasma bicarbonate reserve to form carbonic acid

The exercise intensity of resistance training workouts is expressed in terms of _____.

repetitions maximum (RM)

When an athlete stops training and the training effect is quickly lost, it is referred to as the _____ of training.

reversibility

Which of the following acted as a placebo control tool during the study of blood doping in the early days?

sham reinfusion

The technique in which a needle is placed in the arm but no blood is removed is known as _____.

sham withdrawal

The focus of attention on the use of oxygen prior to exercise has been on _____.

short term exercise

In order to improve the capacity of the anaerobic glycolytic pathway, the athlete must overload the "system" by _____ efforts.

short-term, high- intensity

In order to improve maximal aerobic power, a training program must stress the oxidative capacities of the _____ muscles.

skeletal

The use of supplemental oxygen during exercise extends the time to exhaustion due to the _____.

slower accumulation of lactate

The slower accumulation of lactate that is seen with the use of supplemental oxygen during exercise is due to the _____.

slower rate of glycolysis

High-intensity anaerobic training lasting two to ten seconds is often termed _____.

speed training

Identify the two general stretching techniques employed to improve flexibility and optimize the efficiency of movement.

static and dynamic stretching

Which of the following is most likely to be the cause of elevated glucose levels following caffeine ingestion?

stimulation of the sympathetic nervous system

The rationale for the use of supplemental oxygen prior to exercise is to try to _____.

store additional oxygen for exercise

Concurrent training is known to impair _____.

strength gains achieved by resistance training

The goal of a(n) _____ program is to increase the maximum amount of force and power that can be generated by a particular muscle group.

strength training

In a double-blind research design, _____.

subjects are randomly assigned to treatments

Pablo was disqualified from his bicycle race because of his body position while riding. This is because he used the _____.

superman position

Off-season conditioning programs for athletes help _____.

sustain ligament and bone integrity

It may work for gross-motor and large-muscle activities and not with fine-motor activities, or vice versa.

task

Identify a true statement about tubes on a bicycle frame.

teardrop shaped tubes on a bicycle frame reduce drag

The gender difference in muscular hypertrophy appears to be related to the fact that men have 20 to 30 times higher levels of _____ in the blood.

testosterone

The concept of specificity as a training principle focuses on _____.

the types of muscle involved in a particular movement

Kim has decided to participate in a cycle race that involves riding hills and on unpaved paths. Taking the terrain and the unpaved environment into consideration, which of the following is a primary factor that Kim should consider when selecting the bike for the race?

the weight of the bike

Identify a true statement about dietary supplements.

there is little evidence that they provide a performance advantage

Based on electron microscope studies, DOMS is caused due to _____ caused by mechanical force exerted upon the muscle.

tissue injury

Identify an objective of warm-up exercises.

to increase cardiac output

The most useful general rule to increase the _____ is the "ten percent rule."

training load

True or false: Overtraining is commonly associated with both physiological and psychological symptoms, such as chronic fatigue and mood disturbance.

true

True or false: Overuse injury during endurance training may occur as a result of short-term, high-intensity exercise or long-term, low-intensity exercise.

true

True or false: The goal of in-season conditioning for most sports is to maintain the fitness level achieved during the preseason training program.

true

The primary reason why anaerobic capacity of an individual appears to be largely determined by genetic factors is that the _____ for anaerobic performance is determined early in development.

type of skeletal muscle fiber

Clark was unable to win his bicycle race because of his faulty body position. This is because Clark used the _____.

upright position

It may show a positive effect but in the long run may compromise performance, or vice versa.

use

Emerging evidence indicates that mega doses of antioxidants such as _____ can diminish exercise-induced skeletal muscle adaptations as they interfere with the expression of numerous skeletal muscle proteins such as mitochondrial proteins and antioxidant enzymes.

vitamins C and E

Studies have demonstrated that within two weeks after the cessation of training there can be a significant reduction in _____.

vo2 max

Which of the following terms refers to the exercise conducted prior to a performance?

warm up

For advanced weight training, a frequency of four to six days a _____ is recommended when using split routines.

week

The ten percent rule suggests that the training intensity or duration should not be increased more than ten percent per _____ to avoid an overtraining injury.

week

The most common form of strength training comprises _____ exercises.

weight lifting

Which of the following types of wheels causes more drag than wheels with aero-shaped spokes?

wheel with round steel spokes