FINAL EXAM

Question 1

physical fitness definition

Answer 1

the capacity to perform physical work

Question 2

what does physical fitness require

Answer 2

cardiorespiratory function
muscular strength & endurance
musculoskeletal flexibility
optimal body composition

Question 3

maximum oxygen consumption (VO2 max)

Answer 3

-peak rate of oxygen usage during maximum effort exercise
-measured in mL/kg per minute
-dependent on O2 transport, blood’s oxygen-binding capacity, cardiac function, oxygen extraction by mm, & muscular oxidative potential

Question 4

aerobic exercise training (cardiorespiratory endurance)

Answer 4

-enhances muscle energy utilization
-results in increased oxidative enzymes, mitochondrial density, & mm capillary supply

Question 5

deconditioning

Answer 5

-results from prolonged bedrest/ inactivity, often due to acute/ chronic illness
-leads to rapid declines in VO2max, cardiac output, stroke volume, & mm strength
-affects sedentary individuals due to lifestyle & aging

Question 6

overload principle

Answer 6

exercise load must exceed everyday stress for cardiovascular & muscular endurance improvement

Question 7

determining max HR

Answer 7

220 - age

Question 8

training principles

Answer 8

-requires regular frequency, intensity, & duration
-produces cardiovascular & muscular adaptations increasing endurance
-follows specificity principle: improvement specific to training activity

Question 9

determinants of an exercise program

Answer 9

methods to determine max heart rate & exercise heart rate

Question 10

frequency

Answer 10

-optimal training frequency usually 3-5 times a week
-frequency depends on health, age, & may vary with intensity or duration
-lower intensity may require greater frequency

Question 11

intensity

Answer 11

(determined by overload & specificity principles)
-overload principle: exercise load must exceed everyday stress for cardiovascular & muscular endurance improvement
-specificity principle: training adaptations specific to demands imposed
-conditioning occurs at 60%-90% of maximum HR(HRmax; 50% to 85% VO2 max)

Question 12

duration

Answer 12

-optimal duration varies with intensity, frequency, & fitness level
-generally, higher intensity requires shorter duration

Question 13

avoiding overuse injuries

Answer 13

-proper warm-up & stretching
-progress activities within individual tolerance
-avoid excessive increases in time or effort; limit increases to 10% per week
-pay attention to pain during or after exercise

Question 14

balance definition

Answer 14

complex interaction between personal factors, environmental factors, & postural control demands of a task

Question 15

personal contributing factors for balance

Answer 15

neurological
musculoskeletal
cardiovascular

Question 16

types of postural control

Answer 16

1. steady-state control
2. reactive control
3. anticipatory control
4. adaptive control

Question 17

steady-state control

Answer 17

maintains stable upright posture during rest (e.g., sitting, standing)
Ex: support surface moving, body moving on a stable surface (e.g., sit-to-stand transfers, walking)

Question 18

reactive control

Answer 18

recovers balance in response to unexpected external perturbations
Ex: standing on a bus that suddenly moves, tripping over an object; strong wind impacting body

Question 19

anticipatory control

Answer 19

maintains stability for destabilization from voluntary movements
Ex: activating postural mm before performing skilled movements
-anticipatory postural adjustments (APAs): proactive postural changes before & at onset of a movement

Question 20

adaptive control

Answer 20

improves balance with experience
Ex: diminished reactions & improved balance stability after repeated exposure to balance perturbations

Question 21

motor strategies for balance

Answer 21

automatic postural reactions

motor strategies for balance recovery

Question 22

automatic postural reactions (motor strategies for balance)

Answer 22

purpose: first response to unexpected external perturbations to prevent falls

characteristics: quick, reflex-like movements, coordinated across body regions, modifiable based on task demands

Question 23

motor strategies for balance recovery

Answer 23

fixed-support strategies: maintain same BOS & keep COP within stability limits
-ankle strategy: moving body around ankle
-hip strategy: rotating trunk around hip

change-in-support strategies: change initial BOS to establish new stability limits (e.g., stepping)

Question 24

impairments to balance

Answer 24

1. sensory input impairments
2. sensorimotor integration impairments
3. biomechanical & motor output impairments
4. deficits with aging
5. deficits from medications

Question 25

proprioception definition

Answer 25

the ability to determine the position of a joint in space

Question 26

types of receptors

Answer 26

-mechanoreceptors – found in mm & joints
-CNS – brain & spinal cord
-joint mechanoreceptors found in ligaments, capsules, menisci (cartilage), & skin
-muscle spindles
-golgi tendon organs

Question 27

4 elements for re-establishing control

Answer 27

1. proprioception & kinaesthesia (ability to detect movement)
2. dynamic stability
3. preparatory & reactive mm characteristics
4. conscious & unconscious functional motor patterns

Question 28

requirements for regaining proprioception

Answer 28

-re-learning normal movement patterns & timing – can take over several months
-requires many repetitions of same movements → goes from simple movements to more complex

Question 29

sports massage - general benefits

Answer 29

-decrease anxiety, stress & depression
-enhance sense of well being & mental focus
-improve sleep patterns
-identify areas of tension, imbalance, or soreness to be addressed before an injury occurs
-provide kinesthetic feedback that helps create a positive feedback cycle

Question 30

2 primary goals for massage in sports

Answer 30

-assist athlete in achieving & maintaining peak performance
-support healing of injuries

Question 31

considerations for pre-event massage

Answer 31

-stimulating, superficial, fast-paced, rhythmic massage – lasts 10-15 min
-emphasis on mm used in sporting event & goal is to help athlete feel that body is perfect physically
-uncomfortable techniques avoided
-given in addition to physical warm-up → not a substitute
-3 days before event until just before event
-focus = enhance circulation – careful not to overwork an area
-general, nonspecific, light & warming
-friction / deep, heavy strokes NOT used
-techniques that require recover time or are painful strictly CI’d