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Intro to Fitness > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

What is important about muscular fitness?

A
  • Burn some calories
  • increase bone mineralization
  • joint protection/lower back
  • sports performance
  • independent living as we age
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2
Q

Slow twitch characteristics:

A
  • efficient in using oxygen
  • delayed in muscle firing
  • Do not fatigue easily
  • Best suited for endurance sports, including cycling, marathon running, and long-distance triathlons.
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3
Q

Fast Twitch characteristics:

A
  • do not burn oxygen efficiently
  • fast to fire; best for explosive body movements
  • tire out quickly
  • best suited for short bursts of activity, including sprinting races, pole vaulting, and cross -fir style events
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4
Q

What does Muscular health include?

A
  • Strength
  • Endurance
  • Flexibility
  • Also includes: speed, power, agility, and balance
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5
Q

What are the factors that influence muscular strength:

A

Sex:
From 12 to 14, males are not much stronger than females, but changes occur afterward. Male hormones increase at puberty

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6
Q

Sex effect:

A
  • College-aged women typically have 50 to 60
    % of the arm/shoulder strength and 70 % of the leg strength as that of men
  • Higher % body fat and less lean tissue in women men
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7
Q

What are some factors that influence muscular strength?

A

Muscle Fiber Type, Genetics, and Training

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8
Q

What is Myostatin?

A

Growth factor released by the muscle that inhibits protein synthesis.

  • The abnormal muscles have low proportions of mitochondria, which may
    compromise force generation
  • Remember….mitochondria is where energy for contraction is generated
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9
Q

1 Rep Max:

A

Dynamic, Moving, and Isotonic

= maximum force generates during one repetition

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10
Q

Isometric Strength:

A

Same length of muscle fiber/joint movement, or no movement

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11
Q

Isokinetic Strength:

A

= Same speed
Maximum Torque

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12
Q

Muscular endurance:

A
  • ability to keep going
  • repetition of submaximal contractions or submaximal holding time ( static or isometric endurance).
  • Essential for some sports performances
  • Work/Activities of Daily Living
  • Not to be confused with aerobic endurance
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13
Q

Speed/Power:

A
  • requires rapid acceleration
  • involves the contraction of fast-twitch muscle fibers
  • speed of movement includes reaction time and movement time
    • reaction time ( time from the stimulus until the beginning of the movement –> nervous system function)
    • We can’t change the speed of nerve impulses, but we can change the speed of muscle fiber contraction.
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14
Q

Power:

A

combination of strength ( force) and velocity of the force production

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15
Q

Power equation:

A

force x ( distance/time)

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16
Q

Agility:

A

The ability to change position and direction rapidly, with precision, and without loss of balance.

*Composite of strength, speed, balance, and coordination.
* Helps to avoid injury in recreational activities and in potentially
dangerous situations

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17
Q

What are some factors to consider when accessing agility?

A
  • excess weight hinders agility
  • extreme strength or aerobic fitness are not prerequisites
  • agility deteriorates with fatigue
    - aerobic and muscular endurance can help maintain agility for extended periods.
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18
Q

Preload and Elastic Recoil:

A

A muscle exerts force when it is stretched ( preload) just before contraction

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19
Q

What is happening during reload and Elastic Recoil?

A
  • aligns contractile elements ( cross-bridges) in muscle for maximal force
  • stores elastic ( potential) E in the muscle-tendon complex
  • contributes to the power and economy of movement
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20
Q

Force- Velocity Relationship:

A
  • Resistance increases and the velocity of shortening decreases.
  • strength training has little effect on the velocity of unloaded movements and vice versa.

-

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21
Q

Eccentric contraction:

A

Muscle lengthens- external force on the muscle is greater than the force that the muscle can generate, thus the muscle is forced to lengthen due to the high external load. (e.g., stretching)

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22
Q

Isometric contraction

A

No change in muscle length
because the external force on the muscle is the
same as the force being generated by the muscle-results in no movement.

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23
Q

Concentric contraction

A
  • Muscle length is reduced and shortens because the external force on the muscle is
    less than the force being generated by the muscle- results in movement.
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24
Q

Power training:

A

(15 to 25 repetitions at 30 to 60
percent of maximal strength, as fast as possible)

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25
Q

Balance:

A

Balance depends on the ability to integrate visual input with information from the semicircular canals in the inner ear and
from muscle–joint receptors (e.g., muscle spindles)

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26
Q

Static balance:

A

keeping still can be measured by a test such as a stork stand

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27
Q

Dynamic balance:

A

the ability to maintain equilibrium while in motion

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28
Q

Flexibility:

A

The available range of motion around a joint/joints

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29
Q

Static

A

Position held still for 5 to 10 seconds.

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30
Q

Dynamic

A

Involves movement patterns for a range

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31
Q

Ballistic

A

Bouncing ( not recommended0 - using momentum

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32
Q

How much should be lifted to improve strength?

A

you usually need to lift 2/3 or 75% of one’s maximal force

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33
Q

Overload principle:

A

As adaptation to loading takes place, more load must be added.

  • the adaptation to strength training includes:
    • increased size because of increases in contractile proteins ( actin and myosin)
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34
Q

Early gains in strength appear to be more influenced by neural factors- i.e better coordination among motor units. True/False

A

True

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35
Q

Normal inhibitory mechanisms:

A

Golgi tendon organs
– Inhibit muscle contraction
if tendon tension too high
– Prevent damage to bones/tendons

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36
Q

Antagonists:

A

oppose against force

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37
Q

Fiber Type Transformation:

A
  • occurs during endurance training and NOT during resistance training

-resistance training - no transformation of fibers- just improvements in existing capabilities

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38
Q

Transient hypertrophy:

A

the pumping up of muscle during a
single exercise bout due to fluid accumulation from the blood plasma into the intercellular spaces of the muscle.

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39
Q

Chronic hypertrophy:

A

the increase of muscle size after long-
term resistance training due to the individual size of muscle fibers (fiber hypertrophy).

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40
Q

Fiber Hyperplasia:

A
  • muscle fibers split in half with intense weight training.
  • each half then increases to the size of the parent fiber
  • it has been clearly shown to occur in animal models; only a few studies show this occurs in humans too.
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41
Q

DOMS ( Delayed-Onset Muscle Soreness)

A
  • This is the pain you feel a day or 2 after lifting weights when you have not lifted for a while
  • results primarily from eccentric action
  • associated with damage or injury w/in muscle
  • soreness may be aggravated by inflammatory reaction inside damaged muscles
  • is felt 12 to 48 hours after a strenuous bout of energy
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42
Q

What is the “ fitness of our musculoskeletal system is related to:

A
  • Function: ability to perform tasks requiring muscle strength and power

Health: risk of chronic diseases and/or injury

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43
Q

Isometric Strength test:

A

Muscle action when tension is produced but there is no change in the length of the muscle.

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44
Q

Isometric testing advantages :

A
  • simple
  • cheap
  • saves time
45
Q

Isometric testing disadvantages:

A
  • specific to the joint angle ( doesn’t reflect the full ROM)
  • doesn’t correlate with sports performance
  • more likely to perform the Valslava Maneuver
46
Q

Isotonic Strength test:

A
  • dynamic
  • muscle action in which muscle shortens or lengthens with varying tension and velocity while overcoming a constant resistance throughout a ROM
47
Q

Isotonic testing advantages:

A
  • correlates better with a sport
  • relatively inexpensive
  • accessible
  • psychologically seeing work done
48
Q

Isotonic Testing Disadvantage:

A
  • measuring the weak point in the ROM
  • doesn’t measure strength at different speeds
49
Q

Isokinetic strength test:

A

Maximal tension developed at all joint angles throughout the ROM with the speed being constant ( have accommodating resistance at a controlled speed of movement)

50
Q

Isokinetic testing advantages:

A
  • measure the strongest point in ROM
  • measure strength at different speeds
51
Q

Isokinetic Dynamomentry:

A
  • Assesses strength development at a constant speed
  • Can access sit- specific strength as allowable by testing device.
52
Q

Flexion:

A

The joint angle is decreased

53
Q

Extension:

A

The joint angle is increased

54
Q

What determines flexibility?

A
  • joint structure
  • muscle elasticity and length
55
Q

joint structure:

A
  • joints vary in direction and range of movement
    • joint capsules = semi-elastic structures that give joints strength and stability but limit movement
56
Q

Muscle elasticity and length:

A
  • collagen = white fibers that provide structure and support
  • elastin = yellow fibers that are elastic and flexible
  • titin = muscle filaments with elastic properties
57
Q

Nervous system activity:

A
  • stretch receptors control muscle length
  • is a muscle is stretch, receptors send a message to the spinal cord, which then sends a signal back to the muscle telling it to contract
  • a strong muscle contraction produces an opposite reflex that causes the muscle to relax
  • Proprioceptive neuromuscular facilitation (PNF)
58
Q

PNF:

A

A technique for stretching muscles that relies on neuromuscular reflexes to stimulate training effects

59
Q

Range of Motion ( ROM):

A

flexibility assessment

Devices:
- Goniometer
- Inclinometer
- Electrogonimeter
- Flecometer
- Tape measures

  • Joint specific
    NO single test for overall flexibility
60
Q

What is the issue with the sit and reach box test?

A

If you have long legs you are automatically at a disadvantage no matter how flexible you are.

61
Q

Sit and Reach box:

A
  • measure the flexibility of the lower back and posterior thighs
62
Q

Sit and reach box validity:

A

This test only measures the flexibility of the lower back and hamstrings and is a valid measure of this.

63
Q

Sit and reach box advantages:

A

The sit and reach test is a common test of
flexibility and is an easy and quick test to perform. If using the standard testing procedure, there is a lot of published
data to use for comparison.

64
Q

FIIT Principle:

A
  • Frequency - how often to stretch
  • Intensity - how far to stretch
  • Time- how long to stretch
  • Type - which stretching exercises to perform
65
Q

Low Back health:

A
  • Americans spend at least $50 billion each year on lower back pain, the most common cause of job-relates disability and a leading contributor to missed work.
  • Back pain is the second most common neurological ailment in the United States- only headache is more common
66
Q

Causes of Back Pain:

A
  • Any movement that causes excessive stress
    Risk factors :
  • Age greater than 34 years
    – Degenerative diseases
    – Family or personal history of back trauma
    – Sedentary lifestyle, overweight
    – Low job satisfaction, certain occupations
    – Low socioeconomic status
    – Smoking
    – Psychological stress or depression
67
Q

Underlying Causes of Back Pain:

A
  • poor muscle endurance and strength
  • poor posture
  • poor body mechanics
68
Q

Preventing lower back pain:

A
  • lose weight, stop smoking, and reduce emotional stress
  • avoid sitting, standing, or working in the same position for too long
  • use a supportive seat and a medium-firm mattress
  • Warm-up and progress properly during exercise
69
Q

Static stretching

A

slowly stretching a muscle and
holding the stretched position

70
Q

Ballistic stretching

A

suddenly stretching a muscle through a bouncing or swinging movement

71
Q

Proprioceptive neuromuscular facilitation

A

obtaining a greater training effect by using
neuromuscular reflexes; for example, contracting a muscle before it is stretched

72
Q

Passive stretching

A

muscles are stretched by
the force applied by an outside source

73
Q

Active stretching

A

muscles are stretched by a
contraction of the opposing muscles

74
Q

What can optimal fuel for the body do?

A
  • Delay/prevent fatigue- enhance energy levels
  • lead to better and faster recovery-
    • reduce soreness and inflammation: enhance immunity- minimize injury
75
Q

Normal people ( nutrition):

A

obtain the required energy and nutrients from a balanced diet

76
Q

athletes ( nutrition):

A

need to follow a specialized diet
- based on the volume and intensity of training
- require high energy diet because of high energy expenditure during training and competition
- replenishing unavoidable breakdown of muscle is critical to athletes

77
Q

What % of Carbohydrates make up the kcal burned?

A

60-70%

78
Q

What % of fats make up the kcal burned?

A

15-25%

79
Q

What % of protein make up the kcal burned?

A

15%

80
Q

What is the primary fuel for exersize

A

Glycogen is the main source of energy during short bursts or higher intensity activity

81
Q

Glycogen:

A
  • stored in limited quantities in the body
    • stores are depleted as exercise continues
    • stores must be replenished daily
    • glycogen depletion leads to muscle fatigue
82
Q

Carbs before exercise:

A
  • Pre-exercise meal should be low in fat an fiber, high in carbs, mod. in proteins
  • recommended to consume carbs at least 3-5 hrs before exercise
  • always recommended if no access to CHO during exercise
  • 1 gram/kg as multiple hours prior to exercise
83
Q

Pre-exercise snacks:

A
  • Snacks ( 1-2 hrs prior):
    - jelly on whole wheat bread
    - milk and cereal
    - yogurt with fruit
84
Q

pre-exercise meals:

A
  • pasta with marinara sauce, green beans, and low-fat milk
  • a muffin and fruit smoothie
  • turkey sandwich with whole wheat bread and orange juice
85
Q

Carbo loading

A
  • not beneficial in events less than 75-90 minutes long
    - can postpone fatigue by 20%
  • the goal is to maximize glycogen stores
  • e.g long-distance training
    - tapering of exercise while increasing carbohydrate intake 10 to 14 days before race day
86
Q

Carbs during exercise:

A
  • good for endurance lasting more than 60 minutes

-delays fatigue and time to exhaustion by sparing and maintaining adequate glycogen stores

  • recommended 45-60g CHO per hour after the first hour of exercise
    • food or sports drinks
87
Q

Carbs after exercise:

A

The ideal environment for restoring glycogen
- greatest amount of resynthesis occurs in the FIRST HOUR after exercise

Recommendations:
- consume 50-60- g of CHO as soon as possible after exercise
- small, frequent CHO containing meals

88
Q

Post- Exercise snacks:

A
  • cottage cheese with fruit
  • bagel with peanut butter
  • chocolate milk
  • crakers and cheese
  • 1/2 sandwich with turkey or peanut butter
89
Q

Protein:

A
  • tissue growth, enzyme, and immune system response
90
Q

Where is protein found:

A

Both in plant and animal foods

  • animal = complete protein
    -plant= incomplete proteins ( except quinoa)
  • needs are easily;y met by a normal diet, protein supplements are not typically necessary, excessive protein is not beneficial
91
Q

Post-Exercise Intake:

A

-“ anabolic window”

92
Q

Post Exercise carbs:

A

1-1.5 grams/kg body weight

ex.
120- lbs… 55-82 grams
220 lbs…..100-150 grams

93
Q

Post-exercise protein:

A

(10-25g ) is especially important
- if the workout was resistance training
- if an athlete is restricting calories
- if there are multiple workouts in one day

94
Q

Protein co-ingesting with carbs increases the mixed muscle protein synthesis rate after exercise. True/False

A

True

95
Q

Why could whey be better than other protein sources?

A
  • relatively high proportion of branched chain amino acids (BCAA)
  • rapidly absorbed
96
Q

BCAA:

A
  • initiator of protein synthesis
97
Q

Why is thirst not the best guide for hydration?

A
  • Thirst and dry mouth occur at 1-5% loss of body water.
  • losses can be significant…. 2 quarts per hour
  • 1 pound lost = 16-24 fluid
  • drink before, during and after events
98
Q

Hypotonic sports drinks:

A
  • Hypotonic sports drinks contain small amounts of carbohydrates (1
    -3%) and minerals and are less concentrated than body fluids.
  • The fluid from the drinks can therefore be absorbed by the body
    quickly.
  • The carbohydrate in these drinks can also help to reduce the risk
    of blood glucose falling too low.
99
Q

hypertonic sports drinks.

A
  • greater amounts of carbohydrates than hypotonic
  • more concentrated than body fluids
  • main purpose is to provide carbs to refill muscles with glycogen after exercise.
  • they do not help prevent/alleviate dehydration rapidly
  • glycogen in muscle is replaced most quickly immediately after exercise but athletes often find it difficult to eat at this time
100
Q

Isotonic Sports Drink:

A
  • same concentration as bodily fluids
  • they may be used for fluid replacement by athletes.
  • solution similar to commercial ‘sports drinks’ can be made easily at home using sugar or fruit juice and water
101
Q

Exercise disrupts fluid balance:

A
  • increase body temp
  • increase fluid loss via sweat
  • becomes difficult to match fluid intake with fluid loss
  • performance suffers when fluid losses equal 2% body weight
102
Q

Assessing Hydration:

A
  • Weight loss during exercise
    - weight before and after
  • thirst
  • urine color
103
Q

Symptoms of dehydration:

A
  • early fatigue
  • increased heart rate
  • slow recovery
  • decreased appetite
  • weight fluctuations
  • lack of focus and concentration
  • headaches
  • constant thirst
  • dry skin, mouth, hair
104
Q

Hyponatremia:

A
  • extremely low plasm sodium concentrations
  • symptoms similar to dehydration
  • confusion, seizures, coma, death
  • prevention
    • avoid over-consuming water during exercise
    • replace sodium that is lost in sweat
105
Q

Ergogenic aids:

A
  • Physical
    • cheering, music, altitude training, sauna and massage, and psychology etc.

-Chemical and pharmacological
- anabolic steroids, stimulants, growth hormones, narcotics, analgesics, beta-blockers, diuretics, amino acids, vitamins, etc.

106
Q

Desire to win by elite athletes:

A

fear of disgrace and loss of personal income is greater than fear of harm

107
Q

Anabolic steroids:

A
  • male hormones have anabolic effects
    • accelerated growth of muscle, bone, and red blood cells
  • synthetic relative to testosterone
    • high volume training needed for beneficial effects
    • inhibit protein breakdown
108
Q

Anabolic steroid: negative effects

A

Undersired Androgenic effects
- males: testicular atrophy, breast development, lower sperm count, acne

  • females: masculinization, facial & chest hair growth, deepening of voice, acne

Additional effect
- aggressiveness, mood swings, altered glucose metabolism, thyroid, lipid profiles

Intro to Fitness (4 decks)

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