Ch4 Flashcards
what is the SAID prinicple
Specific adaptation to imposed demands
how long does a dynamic wear take
anywhere from 5 to 20 minutes
how long does the cool down period take
last anywhere from 5 to 10 minutes
the ability to perform whole body, large muscle activities for extended periods of time
cardiorespiratory endurance
the greatest rate at which oxygen can be taken in and used during exercise is called
maximum aerobic capacity
A second mechanism by which the heart is able to adapt to increased demands during exercise is by increasing what
stroke volume
the immediate energy source
ATP
what four things does continuous training involve
frequency
intensity
type of activity
time
how HR max estimated
220-age
the type of activity used in continuous training must be what
aerobic
for minimal improvement to occur an individual must participate in it for how long
20 mintues
a training technique that is a type of cross-country running, originally referred to as fartlek
speed play
the maximum force that can be applied by a muscle during a single maximum contraction
muscular strength
the ability to generate force rapidly
power
the ability to perform repetitive muscular contractions against some resistance
muscular endurance
each muscle fiber is inverted by what
a motor unit
what are the four basic type of muscle fibers
slow-twitch type 1
fast-twitch type 2a
fast-twitch type 2b
fast-twitch type 2x
slow and fast twitch fiber are also referred to as
slow oxidative fibers
fast oxidative glycolytic fiber
what color is the mitochondria and myoglobin given the muscle tissue
red color
what is consider the true fast twitch fiber and what color is it
type 2b fiber and are white because they are less dense in mitochondria and myoglobin
do marathon runner have a higher percentage in fast or slow twitch fiber
slow twitch
what are the three different plan and explain them
sagittal plane (anterior to posterior) frontal plane (inferior to superior) transverse plan (
what is an isotonic contraction
shorten or lengthen the muscle with complete range of motion such as eccentric or concentric
strengths muscles through a contraction that overcomes some fixed resistance produced by equipment
progressive resistance exercise (PRE)
the greatest amount of force is generated at what angle
about 90 degrees
exercise at a fixed velocity of movement with accommodating resistance
isokinetic execrise
for adults who are given an exercise they should be able to how many reps and sets
6-8 reps in 3 sets
how many stations does a circuit have and how many times are they repeated
8-12 stations and repeated 3 times
requires the individual to support the body or move the total body against the force of gravity
calisthenic (such as pull-up)
this exercise takes advantage of stretch-shortening cycle
plyometric execrise
true or false
an advantage of polymetric exercise is that they can help develop eccentric control in dynamic movements
true
true or false
A functional strengthening programs that use calisthenic strengthening with body weight resistance should be encouraged
true
muscle contraction to cause movement
agonist
muscle being stretched
antagonist
the relaxation of the antagonist muscle during contraction
autogenic inhibition
an older stretching technique that uses repetitive bouncing motions
ballistic stretching
what is the stretching of choice
dynamic stretching
passively stretching an antagonist muscle by placing in a maximal stretch and holding it there
static stretch
how long should a static stretch be held and repeated how many times
30 sec and repeated 3-4 times
what is the correct order to start and finish a stretch
static, ballistic, dynamic
For PNF stretching how long should the stretch be push for and passive relax for
10 sec push phased and 10 sec passive relax repated 3x for 60 sec
what test is used to detect an increase in nerve/root tension in the sciatic nerve
slump test
which is more precise when measuring ROM inclinometer or goniometer
inclinometer
