Final Flashcards
Glycolysis breakdowns ______ and ______.
Glucose ; glycogen
How many molecules of ATP?
3
Lactate Threshold for:
Untrained
Trained
U: 70-80%
T: 90%
Longer exercise _____ = lower _____.
Duration ; intensity
Increase in blood flow due to increase in ______ and decrease in ______.
Sympathetic ; parasympathetic
Genetics are responsible for what percentage?
20-30%
T/F: Overtraining is correlated to Aerobic volume + Anaerobic Intensity
True
RHR _____ with endurance overtraining.
Decreases
Which form of stretching should you do before your workout?
Dynamic
Running shoes should be replaced every ______ months or _____ miles.
6 ; 300
Setting a personal record on the bench press is an example of a ____ involving goal
Task
Winning a bodybuilding completion is apart of a ___ centered goal.
Ego
Clients accustomed to running outdoors will find running on a treadmill easier if incline is at ___
1
What are appropriate stepping depths?
4-8 inches
Heart Rate Reserve Equation
Max Heart Rate - Resting Heart Rate
Target Heart Rate
HHR * 0.5 + RHR
Professor Castro is preparing for another hald marathon and wants to complete it under 2 hours, what would be an appropriate long distance workout?
Running more than half marathon
If an individual aims to run a 5k race under
Age predicted heart rate
207 - Age * 0.7
Afferent signals goes towards the _______ from the ____.
Nervous system ; muscle
Prof Castro favorite exercise
Burpees
Advantage of machine based training
Stability
Which of the following groups cannot benefit from resistance machine exercises
Heaviest load on assistance exercises
8RM
Superset involves what types of exercises done back to back
Power and muscular endurance
The following example is the correct order of exercise?
PCA Method
Which of the following exercise is not classified as an assistance exercise?
Single jointed
Core exercises involve:
- how many joints
- engage what muscles
- while activating what movments
2 ; abdominals, obliques, back muscles, pelvic muscles, hips and glutes ; synergistic movements
General recommendations of exercise for advanced inviduals
3-6 days
Novice client, how many days of total body resistance training
1 day between total body resistance training sessions
A split routine should consist of ___ days
4 days
Recommended training frequency for intermediate status
3 days minimum
Training frequency, smallest record aspect
Microcycle
Jumping higher, is an example of improved _____.
Power
Older client, going up and downstairs is an example of what?
Strength
Increase in muscle size
Hypertrophy
Target muscles at submaximal levels for many reps and extended period of time
Muscular endurance
Logical manipulative phasic
Periodization
Appropriate way to modify a clients programs in reference to overload
Increasing weight lifted
What is a great exercise for volleyball players?
Power clean
Explosive or simply powered exercises should be done first or second?
First
T/F: Explosive or simply powered exercises should utilize a spotter.
False
Where should a spotter assist someone who is doing overhead Dumbell exercises?
Wrist
5 point body contact for prone
- Chin or forehead
- Chest
- Hips and front of thighs
- Left Hand
- Right Hand
5 point body contact for supination
- Back of head
- Shoulder blades
- Glutes
- Left foot
- Right foot
Grip for:
Shoulder barbell
Hammer curl
Dumbbell wrist curl
Dumbbell shoulder press
Pronated
Neutral
Supinated
Neutral
