Heart Rate Flashcards
Heart rate zone one
;65 to 75
Heart rate zone 2
76 to 85
Heart rate zone 3
86 to 95
Extension is movement in the ____ direction from a joint
Opposite - think of photo of shoulder extension and flexion
Example of exercise /joint using 2nd class levers
Calf raise
Example of movement using first class level
Nod head
Example of 3rd class lever exercise
Bicep curl
Intrinsic is located within or without a structure
Located within such as peroneous and anterior titillais
Intrinsic core stabilizer muscles
TA and internal obliques
Common underactive muscles of LPHC
Gluteus, hams, instrinsic core stablizers, erector spinal
Common underactive muscles of Shoulderr
Rhomboids, rotator cuff, MT LT
Common underactive muscles of head/neck
Deep CF
Afféront neurons sense things or carry impulses to direct movement
Sense things
Type 1 muscle fibers are red or white?
Red
Example of a ball and socket joint
Shoulder
Example of condyloid joint which moves only in one direction
Knee
Example of a hinge joint
Elbow
Which muscles are in the lateral subsystem (which is a part of the Global system)
Gluteus, TFL, adds and abds, quadratures lumburum
V02 max is
Good measure of cardio resp fitness nad is hightes rate of oxygen transport and utilizing during max exercise
Conditionally essential amino acids are
Arginine and histidine
8 essential amino acids are
Leucine, isoleucine, lysine, methionine, phenylalaymin, tryptophan, thréonine, valine
Unsaturated fats are missing one type of atom
Hydrogen - there are POLY and MONO unsaturated fats
Example of monsaturated fats
Olive oil, seed oils and n uts
Example of polyunsaturated fats
Veggie oils such as corn and soy, omega 3
Example of sayturated fats
Meat, cheese, cream, eggs, baked goods
Example of trans fats
Margarine, fried foods, baked goods
Less than X percent of diet should be saturated fats
10 percent
Saturated fats should be replaced by what type of fats
Mono and poly
Vitamin D maintains what in the body
Calcium
Vita K does what to blood
Clotting
NIacin in large doses can do what
Lower cholesterol
How long can anaerobic metabolism go on before fatigue sets in
2 to 3 minutes
Pyruvate becomes what substance
Acétyle CoA
Krebs cycle or TCA cycle does what
Krebs cycle requires oxygen and creates energy. It is a central metabolic pathway i all aerobic organisms
Krebs cycle require oxygen and a 2 carbon molecule called WHAT to create WHAT output besides energy
Acetate, carbon dioxide
In ATP creation , an acid is created, as well as 2 other waste products
Lactate, water, carbon dioxide
DEANIMATION is which step in breakdown of amino acids and removes which molecule
First step and removes nitrogen
NAD and FAD are part of what chain
Electron transport - they are carriers in this chain. Leading to part of cell where ATP is generated
Men have 10% more water in bodies than women. How much water should they have every day?
125 oz or 3.7 liters
Women should have how much water every day
91 oz or 2.7 liters
How much water 15 mins before exercise
16 oz
How much water for every kilogram of weight lost?
50 oz per kilogram. A kilogram is 2.2 lbs. SO for a lb of weight loss it would be 16-22 oz
Branched chain amino aids. - there are 3
Leucine, isoleucine and valine - do not have to go to liver to be broken down for energy
Drip coffee has most caffeine although brew has similar .How much caffeine in a cup
125 to 175 in drip , brew is 100 to 150
Drip coffee has similar caffeine to brewed but somewhat higher - how much in each
Drip 125 to 175 brew is 100 to 150
Créatine is it made in the body or not? What does it supply energy for
Yes it is made but can be consumed and is used for muscle contraction phase
HMB is a metabolite of amino acid luecine - why use it as a supplement and how much
3 gram a day for hypertroph
The phases of general adaptation syndrome are
Alarm phase
Resistance or adaptation phase
Exhaustion phase
Mechanical specificity refers to weight and movementt or speed and movement patterns?
Weight and movement, neuromuscular refers to speeds and patterns to improve efficiency
Metabolic specificity refers to what kind of demand place don the body
Energy demands
Knee injuries occur in what age group and what percent is non-contact
Ages 15 to 25 with 70%
Low back pain affects wat percent of adults
80
Active isolated stretching - is it multiplanar?
Active isolated is agonists moving a limb thru full ROM allowing antagonists to stretch.
Dynamic stretching is it multiplanar?
Yes - it is multiplanar extensibility with optimal neuromuscular control
Heart rate reserve method is establishing intensity based on difference between what
Max and resting heart rate . Karvonen method
Rate or perceived exertion (RPE) is based on Borg scale and what is the min and max and what is moderate
Scale is 6-20 and moderate is 12-14
Talk test is related to vent threshhold method. The vent threshhold is what
The switch between aerobic to anaerobic
Perturbation
Shaking or disturbance, associated with static balance
Dynamic balance is the ability to maintain equilibrium when what is present
External forces
Reactive training enhances the rate of force production - what is force production=
Ability of muscles to exert max force output in min time
Reactive training works to improve motor learning and efficient by 4 ways
Rate of force prod, motor unit recruitment, firing frequency and motor unit sync
Amortization is not eccentric or concentric. But ?
Isometric
Agility is the ability to maintain center of balance while
Changing direction and speeds
Single set system - perform how many sets
One
Multiple set system
2 or 3 warmsups of increasing resistance, followed by several sets of same resistance
Pyramid system is what and how many reps
Light to heavy/heavy to ligh. 10 to 12 reps with light load. Then increase and perform one or 2 reps, usually in 4-6 sets. OR 1-2 reps, decrease load and increase reps for 4-6 sets
