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Strength and conditioning > Exam 3 > Flashcards

Exam 3 Flashcards

1
Q

Shoulders

A

Primary movements patterns
1 presses
2 raises
3 rotation

Works on the posterior, middle, anterior delts

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2
Q

Rotator cuff muscles

A

1 to work thee for rehabiliations
2 or for getting them stronger
** these get injured the most becasue they are so small and not worked out that much

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3
Q

External rotations

Rotator cuff muscles

A

this is when you are pull or pushing away from your body

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4
Q

Internal Rotations

Rotator cuff muscles

A

this is when you are pull or pushing toward your body

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5
Q

Other shoulder things

A 
1 Standing 
- normal shoulder width 
- split more sissior like
2 Sitting- w/ or w/o a back --it would work out the core M.
3 presses 
- getting bar into starting positions & the grip
4 belts are good to use 
5 ROM
6 rotation exercies ( rehab or pre hab)
7 unstabe surface 
- stability ball seat over head db press
- standing one legged over head db press
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6
Q

Specific goals

Aerobic training

A
  • competing in an athletic event (you have an event that you want to do)
  • preparing for fitness/Physical testing (military or return to work test)
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7
Q

General goals

Aerobic training

A

losing weight

enhacing cardiovascular system

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8
Q

specificity of exercise

Aerobic training

A
  • central ( sv, Q) vs peripheral adaptations (avo2 diff)
  • o2 requirements differ btwn modes ( more mass more o2)
  • muscle activation and biomechanical specificity
  • metabolic specificity (intensity)
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9
Q

Modes of aerobic exercise

A
  • there are dozen of modes
  • common are
    ~walking, jogging, running, bike, swim, rowing, elliptical , stepping
  • certain modes can have more variations– walk/ bike
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10
Q

What is needed to be aerobic

A
  1. repetitive motion
  2. prolonged in duration
  3. using large muscle mass
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11
Q

More general goals

A
  • type of equipment
  • outside or inside
  • physical ability
  • familiarity with mode
  • variety
  • what are their goals
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12
Q

more specific events

A
  • main mode more of a specificity
  • 2nd mode - supplement the 1st
  • -enhancement aerobic power
  • -injury prevention of a current
  • -muscular strenght
    • active recovery
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13
Q

Exercise intensity is linked with

A
  • cardio enhancement
  • duration of e
  • bioenergetic, metabolic pathway, energy substrates
  • subjective perception of exertion and diffculty
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14
Q

exercise intensity can be prescribed, monitored and recorded by

A
  • subjective perception ( RPE)
  • heart rate
  • oxygen consumption
  • estimated mets
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15
Q

Intensity by heart rate

A
  • measurement- max exercise
  • estimation
  • HRmax 220-age
  • different equation for different populations
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16
Q

Heart Rate max percent

A

HRmax= 200 intensity =70%

- 200x .7= 140 bpm

17
Q

percent of HRR

A 
need HRmax and HR rest
HRm=200 HRr=60 intensity=70
HRR= 200-60= 140
140x .7=98
98+60= 158 bpm
18
Q

heart rate ranges can be prescribed based on

A
  • o2 consumption

- absolute number (pace makers) 20 beat above resting and 20 beats below the threshold

19
Q

Frequency

A

normal situation a healthy heart it is unlikely to be overworked

20
Q

factors that limit E before the heart (frequency)

A
  • skeletal muscle fatigue
  • musculosketeal overused injury
  • motivation and other psychological factors
21
Q

frequency depending on several factors

A
  • individual goals
  • individual time availability
  • mode of exercise
  • duration and intensity of E
22
Q

Frequency and the average person

A

should be at least 3-5 days per week. for min health and fitness

23
Q

beginner and frequency

A

begin with 2-3 days and have 1 day of rest. in the first couple weeks work out the details

24
Q

Duration depends on

A
  • intensity of E
  • goals of E
  • motivation and psychological factors
  • time constraints
25
Q

duration time

A

30 min minimal necessary for helath benefits

  • 30-60 min is most common
  • injuries occur in a fatigued state
    • bad technique is bad when sleepy
    • can have 10 x3 bounds of acticity and that is still good
26
Q

duration meausred in hours

A
  • most in enduracne sports
  • many years of trainig
  • genetic predispostion
  • energy substrate depletion become an issue with increaed duration
27
Q

Progression

A
  • can take the form on increasing one or both
  • -intensity
  • -duration
  • Changing modes
  • stated goals
  • -maintenance or improvement
  • how to progress
  • -objective (intenstiy, duration)
    • subjective (how they feel, how they appears)
28
Q

Warm up

A
  • gradually increase HR, BF, BP, muscle temperature

- warming up the neuromuscular system

29
Q

cool down

A
  • gradually decrease hemodynamic parameter
  • maintain adequate blook circulation
  • -gradual decline in Q
    • skeletal muscle pump
30
Q

General types of aerobic training

A

LSD
pace/ tempo
interval training
circuit training

31
Q

LSD

General types of aerobic training

A

long slow distance

32
Q

pace/ tempo

General types of aerobic training

A

higher intensity than LSD tyring to push lactate threshold

33
Q 
Interval training 
(General types of aerobic training )
A

very high intesntiy

34
Q 
circit training 
(General types of aerobic training )
A

ehnasing aerbic fitness is there really any aerobic benfit?

35
Q

can you have both really good aerobic and resistance traingin

A

not fully understood

36
Q

Must

A

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Strength and conditioning (4 decks)

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