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NB > Chapters 5 17 18 > Flashcards

Chapters 5 17 18 Flashcards

1
Q

PHASE #1

Stabilization level

A
  1. Increase Muscular Endurance

2. Develop Neuromuscular Efficiency

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2
Q

Phase 2

STRENGTH LEVEL

A

Strength Endurance Training

  1. STABILIZATION ENDURANCE
  2. PRIME MOVER STRENGTH

Superset similar joint motion exercises

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3
Q

PHASE 3

Strength Level

A

Hypertrophy
MAXIMAL MUSCLE GROWTH
Bodybuilding

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4
Q

Phase 4
Strength Level
Maximal Strength Training

A

Increasing motor unit recruitment

Improve peak force

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5
Q

Phase 5

Power level

A

POWER TRAINING
SUPERSET
Heavy Load x Power Light Load
Fast as possible

INCREASE THE RATE OF FORCE PRODUCTION

(neuromuscular efficiency & prime mover strength)

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6
Q

3 Types Joint motion

ARTHROKINEMATICS

A

ROLL: Joint rolling over another

SLIDE: Joint surface slides over

SPIN:

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7
Q

Examples of Motion Types

A

ROLL: SQUAT DOWN
Femoral Condyles over Tibial Condyles

SLIDE: EXTENSION OF SQUAT

SPIN: FOREARM
Radius rotating on end of the Humerus

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8
Q

AXON

A

COMMUNICATION PROVIDER

Transmit impulses for brain/spinal cord to body
cylindrical projection

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9
Q

DENDRITE

A

Transmit info INTO the neuron

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10
Q

MUSCLE SPINDLES

A

Sensory Receptors within muscle

Senses changes in LENGTH
Responds by CONTRACTING muscle
prevents over-stretching or damage

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11
Q

GOLGI TENDON ORGANS

GTO

A

Change in muscular TENSION

When activated, reacts by causing muscle to relax

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12
Q

ARTERIES

A

Transport blood AWAY from the heart

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13
Q

CAPILLARIES

A

Oxygen exchange occurs

between blood and tissues

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14
Q

VEINS

A

Vessels that transport blood from

CAPILLARIES to the HEART

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15
Q

How does a personal trainer manually calculate HR

A

Index and MIDDLE finger 1” from the top of the wrist on thumb side.

Radical Pulse is more accurate
Light pressure

Count # of beats in 60 seconds add “0”

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16
Q

CARDIAC OUTPUT

A

Heart Rate x Stroke Volume

VOLUME of blood pumped by heart per MINUTE

17
Q

HEART RATE

Average resting HR for untrained adult

A

Between 70 to 80 bpm

Rate the heart beats

18
Q

How does blood flow through the heart?

Steps?

A
  1. R Atrium receives oxygen poor blood from body. To R ventricle thru TRICUSPID VALVE
  2. R Ventricle pumps oxygen poor blood to lungs thru the PULMONARY VALVE
  3. L Atrium receives O rich blood from lungs to L Ventricle thru the MITRAL VALVE.
  4. L Ventricle pumps O rich blood thru the AORTIC VALVE to the rest of the body
19
Q

Energy systems

A

ATP PC System

GLYCOLYSIS

OXIDATIVE

20
Q

What System produces energy
10-15 seconds

Examples

A

ATP PC SYSTEM

Sprinting
1R
High intensity
Short duration
Without Oxygen
21
Q

What is Glycolysis?

A

A system that uses carbs from either blood sugar or stored glycogen to produce ATP

30-50 sec
8-12 reps
Most workouts

22
Q

Oxidative System

A

Uses substrates with help of O to create ATP

Complex system

Long distance endurance events
Indefinite amount of time

23
Q

What is the amount of carbon dioxide expired divided by

amount of oxygen consumed?

A

RQ

Respiratory Quotent

24
Q

What is RQ used for?

A

Contribution of fats and carbs as fuel sources

25
Q

RQ when fat supplies 100% of fuel for metabolism

A

0.7

26
Q

RQ when carbs supply 100% of fuel?

A

1.0

27
Q

EPOC

A

Post exercise oxygen consumption

The body’s metabolism is elevated after exercising

28
Q

Common OVERACTIVE muscle imbalances of foot and ankle

A

Soleus
Lateral Gastrocnemius
Peroneus longus and breves

29
Q

UNDERACTIVE muscles of foot and ankle

A

Medial Gastrocnemius
Anterior tibialis
Posterior Tibialis

30
Q

knee OVERACTIVE muscles

A

Biceps Femoris

Tensor Fascia Latae

31
Q

UNDERACTIVE knee imbalance

A

Vastus medialis oblique

VMO

32
Q

LPHC OVERACTIVE

A

Hip Flexors
Adductors
Erector Spinae
Superficial Abs

33
Q

Imbalances of LPHC

OVERACTIVE

A

Hip Flexors
Adductors
Superficial Abdominals
Erector Spinae

(Hipster Admits Superficial Erection)

34
Q

Muscle Imbalance LPHC

UNDERACTIVE

A 
Glute Max
Glute Med
Hamstrings 
Intrinsic Core Stabilizers 
Erector Spinae

(GG’s Hamster Can Spin)

35
Q

Connective Tissues:

TENDONS

A

Attach muscles to bones

Anchor from which muscles can exert force to control bone and joint

Slow repair
Poor vascular tumor

36
Q

Muscle ISOLATED FUNCTION

A

Primary movement it helps create when contracting concentrically
(Agonist/Synergist)

Gastroc concentrically accelerates plantarflection

37
Q

Muscles INTEGRATED function

A 
Contracting ISOMETRICALLY(stabilizer) or
ECCENTRICALLY (antagonist)

Gastroc: isometrically stabilizes foot /ankle
Eccentrically decelerates dorsi flex

38
Q

Skeletal System

A

Axial

Appendicular

39
Q

Joints

A

Junctions made of muscle and connective tissue

NB (6 decks)

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