Exam Questions Flashcards
Muscular Strength Training
Athletes use to improve performance
3-5/wk
80% intensity
Low reps/high sets (6 reps / 2-6 sets)
2-5min rest per set / 72-96hrs btw w/o
SAID
Specific Adaptation of Imposed Demand
RICE
Rest. Immobilize. Cold & Elvevate
Causes of Lower Back Pain
-Poor Posture
-Lack of trunk flexibility
-Muscular imbalances between abs, spine, hip flexors and hamstrings
-Extreme ballistic movements
-Loss of water/ elasticity between vertebral discs or lack of inactivity
-Birth abnormalities
PRICE
Protect. Rest. Ice.Compress.Elevate
Canada Food Guide
-Recommends water as first choice for beverage
-No longer recommends dairy
Overfat
When % of fat to lean body mass is over 17% M & 25% W
Optimal Lean Body Mass
3-6%M & 8-12%W
all body parts - fat
Acute Response to Physical Activty
-Increase SV & Heart Rate
-Increase in systolic blood pressure (no change in diastolic)
-Increase in sympathetic nerve system (fire up)
-Increase in respiration rate and tidal volume
-Increase in release of glucose fatty acids in blood
-Increase in vasodilation
Chronic Adaptations to Cardiovascular system (3-6M)
-Perform at greater intensities aerobically
-Increase in SV / ventricles get stronger
-Improved recovery heart rate
-Decrease in resting heart rate
-Blood pressure decreases and stabilizes hypertension
-Increase in capillary density in muscles (greater max VO2)
-Increase in mitochondria in muscles for greater max VO2
Benefits of Aerobic Conditioning
-Reduced risk of cardiovascular disease
-Helps reduce/control high blood pressure (hypertension)
-Reduced blood cholesterol
-Reduces resting heart rate
-Improves cardiovascular stamina/fitness
Cardiovascular target training zones
3-6 /week
12-60 mins
60-90% Max Heart Rate (MHR)
50-85% Heart Rate Reserve (HRR)
Pulmonary Circulation
Right side of heart, receives deoxygenated blood and sends to lungs to be oxygenated
Pulmonary Arteries
Takes blood to lungs
Pulmonary Veins
Bring blood back to heart
Systemic Circulation
Left side of heart, transports oxygenated blood to tissues and returns deoxygenated blood to heart
Arterties
Carry blood AWAY from heart and carry deoxygenated blood to lungs and oxygenated blood to rest of body
Factors affecting aging joints
-Decrease in production of synovial fluid
-thinning of articular cartilage
-loss of ligament length & ROM
Health Components of Fitness
Cardio fitness
Muscle strength
Muscle endurance
Flexibility
Body composition
Primary influences for not exercising
Lack of commitment (failure/hard)
Lack of competence (knowledge)
Muscular Endurance Training
Tone/firm & compete or re-starting
2-3/wk
70% intensity
High reps/low sets (15 reps / 1-3 sets)
30secs rest per set /48hrs btw w/o
Down phase of a squat what is happening to the hip flexors?
the hip flexors are passively shortening
Down phase of a push up what is happening?
the triceps, pectoralis major and anterior deltoid are contracting eccentrically
What type of stretching would you perform should you want long-term elongation of your muscle?
Static Passive
The respiratory process that exchanges oxygen and carbon dioxide between the blood and the muscle cell is called:
Internal respiration
The physiological dimension most often used to assess cardiovascular fitness is:
MaxVO2
Which of the following is the body’s preferred energy source?
Carbohydrates
All proteins will digest into
Amino Acids
What muscles make up the hip flexors
Iliopsoas / Rectus femoris, sartorius, tensor fasciae late
What muscles make up the hip extensors
Glut max/ hamstrings
Abductor muscles
Glut med/min
Muscles used in side lying leg raise
Abductors (glut med/min) & tensor fasciae latae
Up phase of push up
Pectorals are concentrically contracting
Down phase of lat pull down
Lat dorsi is eccentricaly contracting
Down phase of push up/ rhomboids
Passively shortening
Up phase of leg extension
Hamstrings are passively lengthening
Up phase of arm curl
biceps are contracting concentrically
Down phase of arm curl
triceps are contracting eccentrically
