general notes

Question 1

first ventilatory threshold (VT1)

Answer 1

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

Question 2

second ventilatory threshold (VT2)

Answer 2

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

Question 3

major components of physical fitness

Answer 3

muscular fitness (strength and endurance)

cardiovascular or cardiorespiratory endurance

flexibility

body composition

mind/body vitality

Question 4

processes that must be functioning to provide blood and nutrients to the tissues (3)

Answer 4

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

Question 5

acute responses to aerobic exercise

Answer 5

increased cardiac output

increased systolic blood pressure

increased pulmonary ventilation

depletion of phosphagens and accumulation of lactate

decreased flow off lol to visceral organs

Question 6

chronic adaptations to aerobic exercise

Answer 6

increased respiratory capacity

decreased blood pressure in moderately hypertensive individuals

lowered resting heart rate

increased aerobic capacity

improved body composition

Question 7

lean body mass

Answer 7

body composition consisting of muscles, bones, nervous tissue, skin, blood, organs

Question 8

at rest, exchange ratio values average .75, indicates the body burning ? % fat and ? % carbohydrate

Answer 8

85%

15%

Question 9

on average how much energy is burned for every liter of oxygen consumed

Answer 9

5 kCal

Question 10

during exercise, ? stays the same or decreases due to vasodilation of blood vessels

Answer 10

diastolic blood pressure

Question 11

L/min

is the unit of measurement for

Answer 11

absolute VO2 max

Question 12

carbon dioxide produced / oxygen consumed

is the formula for

Answer 12

respiratory exchange ratio

Question 13

mL/kg/min

is the unit of measurement for

Answer 13

relative VO2 max

Question 14

Q = HR x SV

is the formula for

Answer 14

cardiac output

Question 15

signs of heat exhaustion

Answer 15

weak rapid pulse
low blood pressure 
headache
nausea
dizziness 
general weakness 
paleness
cold clammy skin
profuse sweating
elevated core temp (104F, 40C)

Question 16

signs of heat stroke

Answer 16

hot dry skin
bright red skin color
rapid strong pulse
labored breathing
elevated core temp (105F, 41C)

Question 17

aerobic or anaerobic energy

bench press exercise for 8-12 reps, 70-80% one time rep max

Answer 17

anaerobic

Question 18

aerobic or anaerobic energy

plyometric jump squat

Answer 18

anaerobic

Question 19

aerobic or anaerobic energy

cycling at 70% of heart rate reserve for 20 minutes

Answer 19

aerobic

Question 20

aerobic or anaerobic energy

sprinting at 90% VO2 max for 60sec

Answer 20

anaerobic

Question 21

aerobic or anaerobic energy

sitting taking notes

Answer 21

aerobic

Question 22

aerobic or anaerobic energy

shot putting

Answer 22

anaerobic

Question 23

the end of the chain farthest from the body is fixed

movements emphasize compression of joints

ex. squat

Answer 23

closed-chain exercise

Question 24

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

Answer 24

open-chain exercise

Question 25

Four muscles synergistically responsible for hip flexion

Answer 25

Iliopsoas Rectus femoris Sartorius Tensor fascia latae

Question 26

Six external rotators of the hip

Answer 26

``` Piriformis Superior gemellus Obturator internus Obturator externus Inferior gemellus Quadratus femoris ```

Question 27

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

Answer 27

serratus anterior

Question 28

only one of four muscles of the quadriceps femoris that crosses the hip joint

Answer 28

rectus femoris

Question 29

little lat

Answer 29

teres major

Question 30

commonly weak in individuals who have rounded shoulders in a seated or standing posture

Answer 30

middle trapezius

Question 31

acts synergistically to compress the head of the humerus down and into the glenoid fossa

Answer 31

rotator cuff

Question 32

worked effectively by performing push-ups with a plus

Answer 32

serratus anterior

Question 33

relationship of the arm and shoulder blade during shoulder abduction and flexion

Answer 33

scapulohumeral rhythm

Question 34

rounded shoulders, sunken chest, and forward-head posture with neck hyperextension

Answer 34

kyphosis

Question 35

increased tension is often placed on these structures due to the anterior tilt of the pelvis in lordotic posture

Answer 35

anterior longitudinal ligaments

Question 36

maintaining the body's position over its base of support within stability limits

Answer 36

balance

Question 37

sesamoid bone that acts like a pully to increase the mechanical advantage of the quadriceps at the knee joint

Answer 37

patella

Question 38

increases as the feet move farther apart, creating a larger base of support

Answer 38

stability

Question 39

factors associated with muscular balance

Answer 39

- bilateral strength/flexibility symmetry - proportional strength ratios in agonist/antagonist muscle groups - a balance in flexibility resulting in normal ranges of joint motion

Question 40

why flexibility can decrease during adolescence

Answer 40

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)

Question 41

posterior deviation most commonly associated with weak abs and hip extensor muscles coupled with tight hip flexors and back extensors

Answer 41

lordosis

Question 42

muscle group activated to stabilize core prior to any limb movements

Answer 42

multifidi and transverse abdominis