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Final exam Flashcards

1
Q

What is the difference between physical activity and exercise?

A

Physical activity is anything that increases expenditure. Exercise is planned structured activity that is done for a purpose.

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2
Q

What are the most important factors related to musculoskeletal injury?

A

Intensity of exercise and type of exercise

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3
Q

What is the benefit of the Par Q?

A

Allows for persons normally screened out of PA to be screened back into participation

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4
Q

What is the abnormally uncomfortable awareness of breathing?

A

Dyspnea

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5
Q

What is pain that occurs in the lower extremities with an inadequate blood supply?

A

Intermittent Claudication

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6
Q

What are the 8 risk factors?

A

Age, Family history, smoking, BMI, Lipid Panel, Physical Inactivity, Blood Glucose, Blood pressure

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7
Q

If an individual is on blood pressure medication, should BP be a risk factor?

A

Yes

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8
Q

What is the equation for calculating LDL?

A

Total Cholesterol - HDL - (Triglycerides/5)

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9
Q

What are the 9 signs or symptoms?

A

Pain in chest/neck/jaw /arms, shortness of breath, dizziness or syncope, orthopnea/paroxysmal nocturnal dyspnea, ankle edema, palpitations or tachycardia, intermittent claudication, known heart murmur, unusual fatigue or shortness of breath with usual activities

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10
Q

Where does the right ventricle pump blood to?

A

Lungs

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11
Q

Where does the left ventricle pump blood to?

A

Body and Tissues

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12
Q

What is the pathway of the heart?

A

Right atrium, right ventricle, pulmonary artery, left atrium, left ventricle, aorta

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13
Q

What is required to create ATP via the oxidative energy system?

A

Oxygen

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14
Q

T or F: muscle cells have a limited capacity to store ATP

A

True

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15
Q

What are the three systems to produce ATP?

A

Creatine phosphate, anaerobic glycolysis, and oxidative phosphorylation

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16
Q

What is the creatine phosphate energy system used for?

A

immediate energy and quick movements- 10 seconds or less

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17
Q

What is the anaerobic glycolysis energy system used for?

A

Medium duration intense exercise cannot go over 90 seconds

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18
Q

What is the net energy yield of anaerobic glycolysis?

A

2 glucose and 3 atp

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19
Q

What is oxidative phosphorylation?

A

Uses energy from electron transport chain and Krebs cycle

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20
Q

What is the net product of oxidative phosphorylation?

A

38 ATP from Carbs and 129 ATP from fat

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21
Q

What is VO2?

A

An index of the body’s efficiency at producing work, expressed in mL/kg/min

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22
Q

What is VO2 max?

A

The maximum amount of oxygen the body can utilize during a specified period of usually intense exercise

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23
Q

What is steady state?

A

The point at which VO2 plateaus during submaximal aerobic exercise, and energy systems is equal to the energy required to perform the set intensity of work

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24
Q

How does aerobic exercise training affect steady state?

A

reduces the oxygen deficit, elevates VO2, and less ATP production required

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25
Q

What is EPOC?

A

Excess post exercise oxygen consumption

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26
Q

What is Stroke volume?

A

the amount of blood pumped by the heart per beat

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27
Q

What is the Fick Equation used for?

A

To determine VO2 max

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28
Q

What is HR response to exercise?

A

HR increases linearly with increasing workload until HR maximum is reached

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29
Q

What is SV response to exercise?

A

SV increases with workload, but only up to approximately 40-60% of VO2 max in general pop.

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30
Q

What is the Frank Starling Mechanism?

A

Enhanced venous return increases preload, stretches cardiac muscle fibers, and increases Ejection fraction

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31
Q

Why does SV plateau?

A

Why does SV plateau?

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32
Q

What is cardiac output response to exercise?

A

What is cardiac output response to exercise?

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33
Q

Why does SV increase initially?

A

Frank-Starling mechanism

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34
Q

What is pulmonary ventilation’s response?

A

increases linearly with work until 50-80% of VO2 max

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35
Q

What is MAP?

A

the average blood pressure in the arterial system during a single cardiac cycle

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36
Q

How many times should HR be assessed in each stage? Why?

A

2- to see if they reach steady state

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37
Q

What is Rate Pressure Product?

A

indicative of the workload on the heart

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38
Q

What is the equation for RPP?

A

HR x SBP

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39
Q

What is the RPP? 50 bpm and 116 mmHg

A

50x116= 5800

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40
Q

What is the equation to find max HR?

A

207- (0.7xage)

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41
Q

What should HR be between before workload is increased?

A

2 HR checks between 5 beats per minute

42
Q

What are the principles to take into consideration when prescribing CV exercise?

A

Progressive overload, reversibility, individual differences, specificity of training

43
Q

Overload principle

A

exercising beyond what is usual to induce adaptation, manipulating part of FITT

44
Q

Heart Rate Reserve

A

most accurate, takes RHR into account, and parallels VO2R

45
Q

What happens when sweat rate increases?

A

Plasma volume decreases, which decreases SV, which increases HR

46
Q

What happens when plasma volume decreases?

A

Heart rate elevates to try and compensate and SV decreases

47
Q

What in our body changes at a high altitude?

A

Our red blood cells increase so we have a better oxygen carrying capacity

48
Q

What is the smallest contractile unit of muscle?

A

Sarcomere

49
Q

What do sarcomeres together make?

A

Myofibril

50
Q

What do many myofibrils together make?

A

Muscle fiber

51
Q

Agonist

A

Primary mover

52
Q

Synergist

A

Assist in movement

53
Q

Antagonist

A

oppose movement

54
Q

Type I muscle fibers are known as….

A

Slow twitch/Red

55
Q

What are the characteristics of Type I muscle fibers

A

high oxidative capacity, lower contractile force capability, better for aerobic, more mitochondria

56
Q

Type II fibers also known as…

A

Fast twitch/White

57
Q

What are the characteristics of type II fibers?

A

high glycolytic capacity, a higher contractile force capability, better for anaerobic, less mitochondria

58
Q

How are muscle fibers innervated?

A

Motor neuron

59
Q

What motor units are recruited first?

A

Smaller or lower threshold motor units, mostly type I

60
Q

isometric contraction

A

muscle contracts, but no movement at the joint takes place- “sticking place”

61
Q

Isokinetic contraction

A

muscle contraction occurring at one speed

62
Q

Handgrip strength is specific to…

A

joint angle being tested

63
Q

What plane is jumping jacks in?

A

Frontal

64
Q

What plane is running in?

A

Sagittal

65
Q

What plane is chest flys in?

A

Transverse

66
Q

Progression

A

The demands placed on the body must be continually increased over time to achieve long term gains

67
Q

What is accommodation?

A

Plateau will results from lack of change in training program

68
Q

What is the guideline for progression?

A

increase weight 5-10% per week and decrease the reps by 2-4

69
Q

What is overload?

A

Changing the exercise or adding more advanced exercises to enhance muscular fitness

70
Q

What is Dynamic Constant External Resistance?

A

Concentric and eccentric muscle contraction

71
Q

Where do children get injured the most in RT?

A

Hands and feet

72
Q

Where do adults get injured the most in RT?

A

Trunk and arm

73
Q

What is an open kinetic chain? Ex?

A

Distal joint moves freely- leg extension, shoulder press

74
Q

What is closed kinetic chain? ex?

A

Distal joint is stationary, closely mimics everyday activity- squat and pushup

75
Q

For general muscular fitness goals, a load corresponding with a rep range of _____ at _______ 1RM is effective.

A

8-12, 60-80%

76
Q

How many days/week of training each muscle group for maximal strength?

A

3

77
Q

One exercise session per week has been shown to maintain strength for up to _____ months provided intensity remains constant.

A

3

78
Q

How many minutes between sets should you rest?

A

2-3 mins

79
Q

What is periodization?

A

Planned manipulations of training variables to maximize fitness adaptations- alternating between high and low intensities and high and low reps

80
Q

What is the classic form of periodization?

A

2-4 microcycles of similar workouts but increases intensity

81
Q

What is the nonlinear form of periodization?

A

great variation within each microcycle

82
Q

What are the 2 protective reflex responses provided by proprioceptors to prevent injury?

A

Muscle Spindle and Golgi Tendon reflex

83
Q

Muscle spindle

A

Receptor that provides information to the CNS about muscle length

84
Q

Golgi tendon reflex

A

Provides information about the tension of the muscle on its tendon and inhibits contracting

85
Q

How much more essential fat do women have compared to men?

A

4x, 12-31%

86
Q

What is storage fat?

A

Fat that accumulates in the adipose tissue and can protect internal organ

87
Q

What percentage of children are obese?

A

19.3%

88
Q

What percent of the US population are considered overweight and obese?

A

72%

89
Q

What percent of the US population is considered obese?

A

40%

90
Q

What percent body fat is considered “good” for men?

A

12-23%

91
Q

What percent body fat is considered “good” for women?

A

17-25%

92
Q

What are the skin fold sites?

A

Abdominal, Triceps, Chest, Midaxillary, Subscapular, Suprailiac, Thigh

93
Q

What does the NHLBI recommend in regards to weight reduction results in improved health?

A

5-10%

94
Q

What are the components of Total energy expenditure (TEE)?

A

Resting energy expenditure, Thermal effect of food, Physical activity

95
Q

What is the Harris-Benedict Equation?

A

Calculates resting energy expenditure

96
Q

Carbohydrate intake- _ kcals/g

A

4

97
Q

Protein intake- _ kcals/g

A

4

98
Q

Fat intake- _ kcals/g

A

9

99
Q

Alcohol intake- _ kcal/g

A

7

100
Q

What is the body’s main source of fuel and is needed for CNS and muscles to function?

A

Carbohydrates

101
Q

What is needed for growth, tissue repair, and immune function?

A

Protein

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