day 4 - muscle action + biochemistry (basic)

Question 1

how many Calories does 1g of CH2O produce

Answer 1

4

Question 2

how many Calories does 1g of protein (PPO) produce

Answer 2

4

Question 3

how many Calories does 1g of fat/lipids produce

Answer 3

9

Question 4

how many Calories does 1g of alcohol produce

Answer 4

7

Question 5

isometric/static muscle action (def)

Answer 5

muscle or muscle(s) exert force without changing external length (ex. pushing on wall)

Question 6

when does isometric muscle action occur

Answer 6

occurs when the force produced equals the resistance or when attempting to move an immovable object

Question 7

number one exercise that activates core + low back

Answer 7

squats!

Question 8

concentric muscle action (def)

Answer 8

muscle shortens because force production is greater than the resistance placed on it

Question 9

is concentric the positive or negative phase of an exercise

Answer 9

positive!

Question 10

eccentric muscle action (def)

Answer 10

muscle produces force and muscle LENGTHENS because force produced is less than the resistance/load

Question 11

is eccentric the positive or negative phase of an exercise

Answer 11

negative :/

Question 12

what type of muscle action REALLY makes your muscles sore (microtears)

Answer 12

eccentric!

Question 13

is gastrocnemius fast or slow twitch muscle fibers?

Answer 13

fast twitch

Question 14

is soleus fast or slow twitch muscle fibers?

Answer 14

slow twitch

Question 15

increasing a muscles temperature allows for BLANK contraction and relaxation

Answer 15

FASTER

Question 16

decreasing a muscles tempurature allows for BLANK contraction and relaxation

Answer 16

SLOWER

Question 17

when a muscle is cold, what happens to the relaxation rate?

Answer 17

relaxation phase slows 2-3 times more than the contraction phase does (although it also slows down)

Question 18

strength difference between males and females

Answer 18

on average, females tend to be 40-80% as strong as males in absolute terms

Question 19

what causes the strength differences between males and females

Answer 19

differences in absolute fat-free body weight, specifically skelital muscle mass accounts for the overall difference in strength (from testosterone)

Question 20

cross education (def)

Answer 20

idea that resistance training in one limb results in strength increases in that limb AND the untrained contralateral limb

Question 21

plyometric training (def)

Answer 21

involves stretching a muscle through an eccentric (lengthening) phase followed by a forceful concentric (shortening) muscle action

Question 22

concurrent strength and endurance training (def)

Answer 22

consecutively doing resistance and cardiorespiratory training

Question 23

what part of a concurrent strength and endurance training program is a less effective workout

Answer 23

whatever you do second/last

Question 24

whole body RT Rx (def)

Answer 24

all muscle groups worked in the same session with 1-2 days recouperation

Question 25

who is whole body RT Rx good for

Answer 25

people who want/need lower volume, less overall time to work all groups (busy people)

Question 26

split programs RT Rx (def)

Answer 26

breaks up muscles into regional and/or functional groups

Question 27

What does RER stand for

Answer 27

respiratory exchange rate

Question 28

RER of 1.00 means

Answer 28

100% carb usage

Question 29

RER of 0.70 means

Answer 29

100% lipid usage

Question 30

RER of 0.85 means

Answer 30

50% carb usage, 50% lipid usage

Question 31

RER formula

Answer 31

volume of CO2 produced per min/volume of O2 consumed per min

Question 32

What are the example sports + events that are essentially 50/50 fat vs lipid usage

Answer 32

200m swim or 800m run

Question 33

In general, less than two minutes of exercise is BLANK metabolism

Answer 33

ANAEROBIC glycolysis

Question 34

In general, greater than two minutes of exercise is BLANK metabolism

Answer 34

AEROBIC