EXAM PREP Flashcards
4 benefits of strength training
Increased endurance
Enhanced bone density
Increased muscular strength
Improved flexibility
Rep range to work for BIGGER muscles
4-6
Rep range to work for STRONGER muscles
8-12
Rep range to work for muscular ENDURANCE
12-20
3 ways you can progress in your workouts
Increase resistance
Increase # of reps
Decrease rest time
List/explain 2 alternative training methods
Drop sets: working from heavy-light weight with no rest in between sets
Isometric movements: static movements (plate hold)
4 functions of muscle
Motion
Stabilization
Heat Production
Regulation/transportation
Voluntary control of muscles
Muscles under your control
Involuntarily control of muscles
Muscles contract automatically w/o effort
3 main types of muscles tissue
Cardiac muscle (heart)
Skeletal muscles (biceps, traps, quads etc.)
Smooth muscle (kidney, liver, intestines etc.)
The 2 types of twitch muscle fibres and name activity using each
Fast twitch: react instantly when triggered (sprinters)
Slow twitch: endurance cells that react/use energy slowly to work longer periods (endurance running)
Isometric contraction and ex.
Muscle generates force while joint angle stays the same
Ex. Plank, wall sit
Isotonic contraction and ex.
Force generated causes movement at joint
Ex. Bench press, squat
2 types of muscle soreness
Acute soreness: felt during/immediately after exercise
Delayed onset soreness: felt 24-48 hours after the workout
3 forms of steroids
Pills
Gels/Cream
Injections
2 PHYSICAL health risks with steroid use
Infertility
Severe Acne
2 PSYCHOLOGICAL health risks from steroid use
Rage
Delusions
3 factors that affect flexibility
Inactivity
Muscle tightness
Poor posture
3 benefits of stretching
Reduced injury risk
Improved circulation
Reduced low back pain
3 benefits of stretching
Reduced injury risk
Improved circulation
Reduced low back pain
Difference between static and dynamic stretching
Static: not moving (hamstring stretch)
Dynamic: moving (high knees)
2 types of skeletons and responsibilities of each
Axial: primary support structure of the body (80 bones)
Appendicular: bones of the appendages (limbs) allows for body movement
Anatomical position
Upright standing position with palms facing forward
3 planes of the human body and how they divide the body
Median plane: into left/right
Frontal plane: into front/back
Transverse plane: into upper/lower
3 classifications of joints and ex of where found in body
Fibrous: little/no movement (sutures of the skull)
Cartilaginous: bones connected with cartilage (between vertebrae)
Synovial: most movement (wrist, ankle,knee)
Superior
Closer to head than feet
Inferior
Closer to feet than head
Anterior
In front of
Posterior
Behind
Medial
Closer to middle of body
Lateral
Closer to outside of body
Flexion
Movement that decreases angle at a joint
Extension
Movement that increases angle at a joint
Hyperextension
Extension of joint beyond anatomical position
Abduction
Movement up/away from midline of body
Adduction
Movement down/towards midline of body
Rotation
Movement of bone around its axis
What does F.I.T.T stand for?
Frequency
Intensity
Time
Type
What does S.A.I.D stand for and explain
Specific adaptation to Imposed Demand
Body will react/respond to specific type of stress put on it, improvements gained are specific to the activity
What is Progressive overload
Because body gets used to a certain stimuli over time, you need to progressively increase intensity of training to see progress and trigger muscles
What is the “ceiling affect”?
You’ve recahed your genetic limit as to how much your body can improve in something naturally
The 3 basic needs for food
Energy
Tissue growth/repair
Regulation/maintenance of cellular functions
6 main nutrients w/ explanations of what they do for body and ex.
Carbohydrates- primary fuel for exercise/bodily functions (cereal, grains)
Protein- used for body growth, tissue repair, blood clotting (eggs, fish)
Fats- insulate the body, protect internal organs, and make up cell membranes (flaxseed, avocados, olive oil)
Vitamins- vision, reproduction, lactation, maintenance of skin, formation of RBCs (vitamin C and K)
Minerals- form structures in the body and regulate body processes (iron and calcium)
Water- most important next to O2, regulates temp, removes waste, and maintains Ph balance
What can creatine help with?
Giving short bursts of intense exercise fuel and increasing muscle mass
What can creatine help with?
Giving short bursts of intense exercise fuel and increasing muscle mass
Difference between aerobic/anaerobic metabolism
Aerobic metabolism: production of ATP in the presence of oxygen
Anaerobic metabolism: production of ATP without oxygen
What does caffeine do to the brain?
Tricks brain into thinking it’s not tired
2 dangers of ingesting too much caffeine
Strokes
Vomiting
Seizures
Tremors
High blood pressure
2 dangers of ingesting too much caffeine
Strokes
Vomiting
Seizures
Tremors
High blood pressure
What is the danger in mixing energy drinks and alcohol?
Risk of drug interactions = when 2 or more drugs combine to create unpredictable results
Creates false sense of sobriety
Healthy alternative to caffeine
Carbs
Sleep
Exercise
Water
Why is nicotine addictive?
Changes brain chemistry leaving the brain wanting more
In youth, nicotine harms parts of the brain that control what 4 things?
Attention
Learning
Mood
Impulse
2 negative effects of nicotine on body (not from brain)
Trouble breathing/lung damage
Increased acid reflux
Can impact reproductive organs
What’s does E.V.A.L.I stand for?
E-cig and Vape related Lung Injury
EVALI is usually caused by what ingredient?
Vitamin E acetate
Secondhand aerosol
Standing within 6ft of someone vaping and ingesting all chemicals in the aerosol
Thirdhand aerosol
Nicotine/chemicals remaining on surfaces and dust after aerosol is gone
What % body fat should men/women strive for to be healthy?
Less than 20% for men
Less than 30% for women
Men/women are considered obese at what % body fat?
Men 35% body fat
Women 45% body fat
What is the best way to manage body composition?
- Eat well-balanced diet
- Gradually increase workout intensity over time
