general notes Flashcards
first ventilatory threshold (VT1)
occurs first time lactate begins to accumulate
represents hyperventilation relative to VO2
caused by the need to rid of extra CO2 produced by the buffering of acid metabolites
highest intensity that can be sustained for 1-2 hours
second ventilatory threshold (VT2)
occurs when lactate is rapidly increasing with intensity
represents hyperventilation even relative to the extra CO2 being produced (to the point where ridding CO2 is not enough to buffer the j crease in acidity
the highest intensity that can be sustained for 30-60 minutes
major components of physical fitness
muscular fitness (strength and endurance)
cardiovascular or cardiorespiratory endurance
flexibility
body composition
mind/body vitality
processes that must be functioning to provide blood and nutrients to the tissues (3)
getting oxygen to the blood by pulmonary ventilation and hemoglobin content of blood
delivering oxygen to the active tissues through cardiac output
extracting oxygen from the blood to complete the metabolic production of ATP
acute responses to aerobic exercise
increased cardiac output
increased systolic blood pressure
increased pulmonary ventilation
depletion of phosphagens and accumulation of lactate
decreased flow off lol to visceral organs
chronic adaptations to aerobic exercise
increased respiratory capacity
decreased blood pressure in moderately hypertensive individuals
lowered resting heart rate
increased aerobic capacity
improved body composition
lean body mass
body composition consisting of muscles, bones, nervous tissue, skin, blood, organs
at rest, exchange ratio values average .75, indicates the body burning ? % fat and ? % carbohydrate
85%
15%
on average how much energy is burned for every liter of oxygen consumed
5 kCal
during exercise, ? stays the same or decreases due to vasodilation of blood vessels
diastolic blood pressure
L/min
is the unit of measurement for
absolute VO2 max
carbon dioxide produced / oxygen consumed
is the formula for
respiratory exchange ratio
mL/kg/min
is the unit of measurement for
relative VO2 max
Q = HR x SV
is the formula for
cardiac output
signs of heat exhaustion
weak rapid pulse low blood pressure headache nausea dizziness general weakness paleness cold clammy skin profuse sweating elevated core temp (104F, 40C)
signs of heat stroke
hot dry skin bright red skin color rapid strong pulse labored breathing elevated core temp (105F, 41C)
aerobic or anaerobic energy
bench press exercise for 8-12 reps, 70-80% one time rep max
anaerobic
aerobic or anaerobic energy
plyometric jump squat
anaerobic
aerobic or anaerobic energy
cycling at 70% of heart rate reserve for 20 minutes
aerobic
aerobic or anaerobic energy
sprinting at 90% VO2 max for 60sec
anaerobic
aerobic or anaerobic energy
sitting taking notes
aerobic
aerobic or anaerobic energy
shot putting
anaerobic
the end of the chain farthest from the body is fixed
movements emphasize compression of joints
ex. squat
closed-chain exercise
the end of the chain farthest from the body is free
movements tend to involve more shearing forces at the joints
ex. seated leg extension
open-chain exercise
Four muscles synergistically responsible for hip flexion
Iliopsoas
Rectus femoris
Sartorius
Tensor fascia latae
Six external rotators of the hip
Piriformis Superior gemellus Obturator internus Obturator externus Inferior gemellus Quadratus femoris
muscle who’s main function is to hold the medial border of the scapula firmly against the rib cage to prevent winging of the shoulder blade
serratus anterior
only one of four muscles of the quadriceps femoris that crosses the hip joint
rectus femoris
little lat
teres major
commonly weak in individuals who have rounded shoulders in a seated or standing posture
middle trapezius
acts synergistically to compress the head of the humerus down and into the glenoid fossa
rotator cuff
worked effectively by performing push-ups with a plus
serratus anterior
relationship of the arm and shoulder blade during shoulder abduction and flexion
scapulohumeral rhythm
rounded shoulders, sunken chest, and forward-head posture with neck hyperextension
kyphosis
increased tension is often placed on these structures due to the anterior tilt of the pelvis in lordotic posture
anterior longitudinal ligaments
maintaining the body’s position over its base of support within stability limits
balance
sesamoid bone that acts like a pully to increase the mechanical advantage of the quadriceps at the knee joint
patella
increases as the feet move farther apart, creating a larger base of support
stability
factors associated with muscular balance
- bilateral strength/flexibility symmetry
- proportional strength ratios in agonist/antagonist muscle groups
- a balance in flexibility resulting in normal ranges of joint motion
why flexibility can decrease during adolescence
during period of rapid growth bones grow faster than muscles stretch
there is an increase in musculotendinous tightness at the joints
prolonged sitting in school (sitting with pelvis in a posteriorly tiled position causes hamstrings to adaptively shorten to take up slack)
posterior deviation most commonly associated with weak abs and hip extensor muscles coupled with tight hip flexors and back extensors
lordosis
muscle group activated to stabilize core prior to any limb movements
multifidi and transverse abdominis
