Exam 2 Flashcards
Overload Principle
basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscles must be stressed.
Principle of Progression
principle of training that states that overload should be increased gradually
Ten Percent Rule
the training intensity or duration of exercise should not be increased by more than 10% per week
Principle of Specificity
the effect of exercise training is specific to those muscles involved in the activity
Maintenance Program
exercising to sustain a desired level of physical fitness
Principle of Recuperation
the body regulates recovery periods between exercise training sessions to adapt to the exercise stress, therefore a period of rest is essential for achieving maximal benefit from exercise
Overtraining
failure to get enough rest between exercise training sessions
Principle of Reversibility
loss of fitness due to inactivity
Exercise Prescription
the individualized amount of exercise that will effectively promote physical fitness for a given person
Warm-Up
brief (5-15) min period of exercise that precedes a workout
Frequency of exercise
the number of times per week that one exercises
Intensity of Exercise
the amount of physiological stress or overload placed on the body during exercise
Time (duration) of exercise
the amount of time invested in performing the primary workout
Type of Exercise
the specific type (mode) of exercise to be performed
Cool-down
a 5-15 minute period of low-intensity exercise that immediately follows the primary conditioning period
Threshold for health benefits
the minimum level of physical activity required to achieve some of the health benefits of exercise
What are the five key principles of exercise training?
- overload principle
- principle of progression
- specificity of exercise
- principle of recuperation
- reversibility of training effects
Which principle is the most important principle of training?
the overload principle
What are the components of an exercise prescription?
- fitness goals
- type of activity
- a warm-up
- the workout
- a cool-down
What does FITT stand for?
F= frequency of exercise I = intensity of exercise T= Time (duration) of exercise T= Type of exercise
What are the four major barriers to performing physical activity?
- lack of time
- social and environmental influences
- inadequate resources
- lack of motivation and commitment
Flexibility
the ability to move joints freely through their full range of motion
Ligaments
connective tissues within the joint capsule that hold bones together
Cartilage
tough connective tissue that forms a pad on the end of long bones such as the femur, tibia, and humerus, cartilage acts as a shock absorber to cushion the weight of one bone on another and to provide protection from the friction due to joint movement
Stretch Reflex
involuntary contraction of a muscle due to rapid stretching of that muscle
Muscle Spindles
type of proprioceptor found within muscle
Proprioceptor
specialized receptor in muscle or tendon that provides feedback to the brain about the position of body parts
Golgi tendon organs
type of proprioceptor found within tendons
Hypokinetic disease
disease associated with a lack of exercise
sit-and-reach test
fitness test that measures the ability to flex the trunk
Shoulder flexibility test
fitness test that measures the ability of the shoulder muscles to move through their full range of motion
Dynamic stretching
stretching that involves moving the joints through the full range of motion to mimic a movement used in a sport or exercise
Ballistic stretching
type of stretch that involves sudden and forceful bouncing to stretch the muscles
Static stretching
stretching that slowly lengthens a muscle to a point where further movement is limited
Proprioceptive neurotransmitter facilitation (PNF)
series of movements combing stretching with alternating contraction and relaxation of muscles
Antagonist
the muscle on the opposite side of a joint
What five structural and physiological are limits to flexibility related to?
- characteristics of bone
- muscles
- tendons
- skin
- connective tissue within the joint capsule
Improved flexibility results in the following benefits:
- increased joint mobility
- prevention of lower back problems
- efficient body movement
- improved posture and personal appearance
What is posture
the position of the body, specifically of the joints, while standing or sitting
Why are flexibility exercises important?
important in maintaining good posture and preventing misalignment and debilitating changes in the musculoskeletal system
Flexibility is evaluated by
measuring the range of motion of a particular joint
The principle of progression
asserts that overload should be increased gradually during the course of a physical fitness program
The principle of specificity
holds that exercise training is specific to those muscles involved in a given activity
The need for a rest period between exercise training sessions is called
the principle of recuperation
Physical fitness can be lost due to
inactivity; this is called the principle of reversibility
All exercise training programs should be tailored to meet the objectives of the individual, taking into consideration
age, health and fitness status, musculoskeletal condition, and body composition
The minimum level of physical activity required to achieve some of the health benefits of exercise is
the threshold for health benefits
Flexibility is
the range of motion of a joint
Proprioceptors are
constantly monitoring the tension of the muscles and tendons and providing feedback to the brain
If muscle spindles are suddenly stretched
they respond by initiating a stretch reflex that causes the muscle to contract
If the muscles and tendons are stretched slowly
the stretch reflex can be avoided
The sit-and-reach test and the shoulder flexibility test are commonly used to
measure flexibility
What does designing your flexibility program involve?
involves setting short-term and long-term goals and selecting appropriate stretches to meet your goals. it is ideal to incorporate stretching sessions 2-5 days per week
Static stretching involves
stretching a muscle to the limit of movement and holding the stretch for an extended period of time
Dynamic stretches involve
fluid, exaggerated movements designed to mimic the movements of a given sport or activity
Proprioceptive neuromuscular facillitation (PNF)
combines stretching with alternating contraction and relaxation of muscles to improve flexibility, ballistic stretches may be appropriate for some athletes but are not safe for the general public
Resting Metabolic Rate
the amount of energy expended during all sedentary activities also called resting energy expenditure
Muscle Action
the shortening of a skeletal muscle (causing movement) or the lengthening of a skeletal muscle (resisting movement)
fascia
dense but thin layer of connective tissue that surrounds the muscle
Motor Unit
a motor nerve and all of the muscle fibers it controls
Isotonic
type of exercise in which there is movement of a body part most exercise or sport skills are isotonic exercise also called dynamic exercise
Isometric
type of exercise in which muscular tension is developed but the body part does not move also called static exercise
Isokinetic
type of exercise that can include concentric or eccentric muscle actions performed at a constant speed using a specialized machine
Range of Motion
the amount of movement possible at a joint
Concentric Muscle Action
action in which the muscle develops tension as it shortens against resistance and/or gravity also called positive work
Eccentric Muscle Action
action in which the muscle develops tension as it lengthens while controlling the movement with gravity also called negative work
Slow-twitch fibers
red muscle fibers that contract slowly and are highly resistant to fatigue, these fibers have the capacity to produce large quantities of ATP aerobically, also known as type l fibers
Fiber Recruitment
process of involving more muscle fibers to increase muscular force
One-Repetition Maximum (1 RM) test
measurement of the maximum amount of weight that can be lifted one time
Push-Up Test
fitness test designed to evaluate endurance of shoulder and arm muscles
Curl-Up Test
test used to evaluate abdominal muscle endurance
Sit-Up Test
test used to evaluate abdominal and hip muscle endurance
Progressive Overload
application of the overload principle to strength and endurance exercise programs
Specificity of Training
the concept that the development of muscular strength and endurance, as well as cardiorespiratory endurance, is specific to both the muscle group exercised and the training intensity
Hypertrophy
increase in muscle fiber size
Hyperplasia
increase in the number of muscle fibers
Valsalva Maneuver
holding the breath during an intense muscle contraction; can reduce blood flow to the brain and cause dizziness and fainting
Set
number of repetitions performed consecutively without resting
Starter Phase
the beginning phase of an exercise program, the goal of this phase is to build a base for further physical conditioning
Slow progression phase
the second phase of an exercise program, the goal of this phase is to increase muscular strength beyond the starter phase
Maintenance phase
the third phase of an exercise program, the goal of this phase is to maintain the increase in strength obtained during the first two phases
What can strength training do for us?
- improve our ability to perform activities of daily life
- reduce low back pain
- reduce the incidence of exercise-related injuries
- decrease the risk of osteoporosis
- help maintain functional capacity as we age
Muscular Strength is
the ability of a muscle to generate maximal force, this refers to the amount of weight that an individual can lift during one maximal effort
Muscular Endurance is
the ability of a muscle to generate forece repeatedly, increasing muscular strength through exercise will also increase muscular endurance, training to improve muscular endurance does not always result in improved muscular strength
Skeletal muscle is composed of
a collection of long, thin cells (fibers)
Muscles are attached to bone by
thick connective tissue (tendons)
Muscle actions result in
the tendons pulling on bone, causing movement
Muscle action is regulated by
signals coming from motor nerves, which orginate in the spinal cord and branch out to muscles throughout the body
What makes up a motor unit?
the motor nerve plus all of the muscle fibers it controls
Isotonic exercises result
in movement of a body part
Isometric exercises involve
developing tension within the muscle but result in no movement of body parts
Concentric Muscle action (positive work) involve
muscle shortening
Eccentric muscle action (negative contraction) involve
muscle lengthening
What are the two major fiber types of human skeletal muscles?
slow-twitch (also called type l) and fast-twitch (type ll)
Slow-Twitch fibers
shorten slowly but are highly fatigue resistant
Fast-Twitch fibers
fibers shorten rapidly but fatigue rapidly, fibers combine the characteristics of fast-and slow-twitch fibers - they contract rapidly and are resistant to fatigue
Fiber Recruitment
the process of involving more muscle fibers to produce increase muscular force
What are the two physiological factors that determine the amount of force that can be generated by a muscle?
- the size of the muscle
- the number of fibers recruited
a test used to assess muscular strength is the
one-repetition maximum (1 RM) test
Muscular endurance can be evaluated by
using the push-up test and either the sit-up test or the curl-up test
The overload principle states that
a muscle will increase in strength and/or endurance only when it works against a workload that is greater than normal
Progressive overload is the
application of the overload principle to strength and endurance exercise programs
Strength training improves
muscular strength initially by alternating fiber recruitment patterns (increasing the number of fibers recruited) and then by increasing muscle size
Muscle size is
increase primarily because of an increase in fiber size (hypertrophy)
Weight-Training Program
program using low repetitions and high resistance results in the greatest strength gains; a program using high repetitions and low resistance results in the greatest improvements in muscular endurance
