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ACE > general notes > Flashcards

general notes Flashcards

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1
Q

first ventilatory threshold (VT1)

A

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

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2
Q

second ventilatory threshold (VT2)

A

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

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3
Q

major components of physical fitness

A

muscular fitness (strength and endurance)

cardiovascular or cardiorespiratory endurance

flexibility

body composition

mind/body vitality

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4
Q

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

A

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

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5
Q

acute responses to aerobic exercise

A

increased cardiac output

increased systolic blood pressure

increased pulmonary ventilation

depletion of phosphagens and accumulation of lactate

decreased flow off lol to visceral organs

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6
Q

chronic adaptations to aerobic exercise

A

increased respiratory capacity

decreased blood pressure in moderately hypertensive individuals

lowered resting heart rate

increased aerobic capacity

improved body composition

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7
Q

lean body mass

A

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

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8
Q

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

A

85%

15%

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9
Q

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

A

5 kCal

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10
Q

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

A

diastolic blood pressure

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11
Q

L/min

is the unit of measurement for

A

absolute VO2 max

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12
Q

carbon dioxide produced / oxygen consumed

is the formula for

A

respiratory exchange ratio

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13
Q

mL/kg/min

is the unit of measurement for

A

relative VO2 max

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14
Q

Q = HR x SV

is the formula for

A

cardiac output

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15
Q

signs of heat exhaustion

A 
weak rapid pulse
low blood pressure 
headache
nausea
dizziness 
general weakness 
paleness
cold clammy skin
profuse sweating
elevated core temp (104F, 40C)
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16
Q

signs of heat stroke

A 
hot dry skin
bright red skin color
rapid strong pulse
labored breathing
elevated core temp (105F, 41C)
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17
Q

aerobic or anaerobic energy

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

A

anaerobic

18
Q

aerobic or anaerobic energy

plyometric jump squat

A

anaerobic

19
Q

aerobic or anaerobic energy

cycling at 70% of heart rate reserve for 20 minutes

A

aerobic

20
Q

aerobic or anaerobic energy

sprinting at 90% VO2 max for 60sec

A

anaerobic

21
Q

aerobic or anaerobic energy

sitting taking notes

A

aerobic

22
Q

aerobic or anaerobic energy

shot putting

A

anaerobic

23
Q

the end of the chain farthest from the body is fixed

movements emphasize compression of joints

ex. squat

A

closed-chain exercise

24
Q

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

A

open-chain exercise

25
Q

Four muscles synergistically responsible for hip flexion

A

Iliopsoas
Rectus femoris
Sartorius
Tensor fascia latae

26
Q

Six external rotators of the hip

A 
Piriformis
Superior gemellus
Obturator internus
Obturator externus
Inferior gemellus
Quadratus femoris
27
Q

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

A

serratus anterior

28
Q

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

A

rectus femoris

29
Q

little lat

A

teres major

30
Q

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

A

middle trapezius

31
Q

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

A

rotator cuff

32
Q

worked effectively by performing push-ups with a plus

A

serratus anterior

33
Q

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

A

scapulohumeral rhythm

34
Q

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

A

kyphosis

35
Q

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

A

anterior longitudinal ligaments

36
Q

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

A

balance

37
Q

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

A

patella

38
Q

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

A

stability

39
Q

factors associated with muscular balance

A
  • bilateral strength/flexibility symmetry
  • proportional strength ratios in agonist/antagonist muscle groups
  • a balance in flexibility resulting in normal ranges of joint motion
40
Q

why flexibility can decrease during adolescence

A

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)

41
Q

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

A

lordosis

42
Q

muscle group activated to stabilize core prior to any limb movements

A

multifidi and transverse abdominis

ACE (8 decks)

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