HKIN 190 Midterm 2

Question 1

Power:

Answer 1

A large amount of force that is generated quickly

Question 2

Types of muscle contractions:

Answer 2

Isometric:
Concentric
Eccentric

Question 3

Fast vs. slow twitch muscle fibers:

Answer 3

Slow Twitch: endurance and maintenance of posture
ex: marathon runners.

Fast Twitch: power, explosive and strength movements ex: sprinters

**The ratio between fast and slow twitch fibers is different among people. Fiber changing has not been proven but it is known that fibers can improve their metabolic capabilities via specific strength and endurance training

Question 4

Atrophy and Hypertrophy

Answer 4

Hypertrophy: increase in muscle size in response to training (Testosterone is a large contributor)

Atrophy: decrease in muscle size due to inactivity

Question 5

Principles of training:

Answer 5

o Overload: Forcing the muscle to work at a higher level than it is accustomed too.
o Progression: consistently increasing the required effort by progressively increasing resistance

Question 6

Types of resistance training:

Answer 6

Core Stability:
isometric: 
Isokinetic: 
Circuit: 
functional strength training: 
plyometric: 
body weight:

Question 7

of muscles that attach to the lumbo-pelvic complex?

Answer 7

29

Question 8

Can you lift more or less with machines vs. free weights?

Answer 8

Free weights require neuromuscular control in lowering and thus can minimize the amount of weight one may be able to lift.

Free weights are good for targeting multiple muscles in multiple planes while machines are good for specific muscle groups.

**Spotter: protect lifter from injury, motivation and ensure proper technique.

Question 9

Speed of a repetition:

Answer 9

Concentric positive 1-2 Seconds

eccentric negative (2-4 seconds)

1:2 ratio for time

Question 10

Reps for strength

Answer 10

6-8 reps for 3 sets (increase about 10% of current weight for progressive strength)

Question 11

Rest time between sets

Answer 11

60-90 seconds

Question 12

Uses of isometric training:

Answer 12

injury rehab and reconditioning

Question 13

of planes of motion used in functional training

Answer 13

3 planes

Question 14

Plyometrics:

Answer 14

o A technique of exercise that involves a rapid eccentric (lengthening) stretch or a muscle, followed immediately by a rapid concentric contraction of that muscle for the purpose of producing a forceful explosive movement over a short period of time. (ie depth jumping).

Question 15

Body-weight exercises:

Answer 15

Calisthenic. Good for muscular strength, endurance and flexibility.

Ex Zumba, chinning exercises used to resist biceps- sit ups, push ups, tricep extensions, trunk rotations, bicycle, sitting tucks, leg lifts, lunges, chin and pull ups and butt tucks.

Question 16

Muscular Strength:

Answer 16

muscle generates force against some resistance.

Question 17

Muscular Endurance:

Answer 17

perform repetitive muscular contractions against some resistance for an extended period of time.

Question 18

Age-related changes in strength and lean muscle:

Answer 18

Both Males and Females hit their peak strength at around 25. After 25 they lose about 1% of their strength each year if they are sedentary.

Question 19

Tendons:

Answer 19

attaches muscles to other body parts (bones)

Question 20

ligaments:

Answer 20

function to connect bone to bone and help provide stability around a joint

Question 21

Active vs. passive range of motion

Answer 21

Passive: that portion of the total range of motion (beyond active range of motion) through which a joint may be moved passively without muscle contraction producing the movement. Is important for injury prevention

Active: That portion of the total range of motion through which a joint can be moved by an active muscle contraction

Question 22

Agonist vs. antagonist

Answer 22

**should have muscle balance

Antagonist: the muscle being stretched in response to contraction of the agonist muscle

Agonist: the muscle that contracts to produce a movement

Question 23

Types of stretching techniques:

Answer 23

***Minimal results= 3x week maximal = 5-6 per week

Ballistic:
Static:
Proprioreceptive neuromuscular facilities (PNF):
Dynamic:

Question 24

Optimal sets for static stretches:

Answer 24

3-4 Sets for 30 seconds

Question 25

Slow-reversal-hold-relax technique:

Answer 25

is used in PNF. Example where a partner helps you stretch your hamstring, and they stretch, then you push for 10 seconds, then they stretch you further etc.

Question 26

Pilates:

Answer 26

A sequence of carefully performed movements that stretch and strengthen muscles. Basic principle is to teach people that their bodies are single integrated units, to improve alignment and breathing, and to increase efficiency of movement.

Question 27

Yoga:

Answer 27

Body postures and breathing exercises to help reduce stress. Deep breathing is important in movement and can act as a pain killer in yoga.

Question 28

Limits to flexibility:

Answer 28

Anatomical structures may limit the ability of a joint to move through a full range of motion. Ex: normal bone structure, fat, and skin. Stretching to improve a joints flexibility

Question 29

Trigger points:

Answer 29

it is an area of tenderness in a tight band of muscle due to mechanical stress (acute muscle pain or strain, postural positions) ex: neck, upper back, lower back.

Question 30

Weight training and flexibility:

Answer 30

There is no reason to think that weight training if done properly, will inhibit flexibility. It can actually increase it. You should always combine a strength training program with a flexibility program. If someone bulks and doesn’t stretch, then they lose flexibility

Question 31

Flexibility:

Answer 31

the range of motion possible about a given joint or series of joints. is specific to a given joint movement. improves reaction time, and balance, as well reduces risk of injury.

Question 32

Stretching:

Answer 32

immediately before an activity can decrease performance parameters such as strength, endurance, power and reaction time and that stretching may increase the likelihood of injury.

Question 33

Overland and progression for flexibility:

Answer 33

o Overload: The muscle must be stretched to a point at which there is some discomfort. o Progression: Stretch further each time, gradually.

Question 34

Low back pain causes:

Answer 34

muscle imbalances, muscle and ligament strain or disk degeneration. -most common, annoying and disabling ailments known

Question 35

Strains:

Answer 35

separation or tearing of muscle fibers

Question 36

Sprains:

Answer 36

damage to a ligament, which connects bone to bone that provides support to the joint

Question 37

Bursitis:

Answer 37

Inflammation of a bursa | membrane that reduces friction between bone and muscle and other joints

Question 38

Contusions:

Answer 38

bruise of the skin, fat or muscle tissue

Question 39

Swelling times after injury:

Answer 39

Occurs within the first 72 hours- control of swelling in acute injury time will reduce rehab time

Question 40

RICE:

Answer 40

Rest: for 72 hours before rehab Ice: helps to slow bleeding and decrease pain Compression: reduces the amount of space available for swelling Elevation: eliminates the effects of gravity on blood pooling in the extremities.

Question 41

Heat exhaustion:

Answer 41

Happens due to not getting as much fluids are you lose through sweating

Question 42

Heat stroke:

Answer 42

More severe. Cause is unknown. The body loses ability to sweat. Collapse and loss of consciousness.

Question 43

heat cramps:

Answer 43

Muscle cramps often in calves or abdomen due to not enough fluid. Sport drinks are better than water for treatment.

Question 44

Acclimatization:

Answer 44

o Gradually getting used to the heat and the climate.

Question 45

Hypothermia:

Answer 45

Hypothermia is when the body temp drops below 35 Celcius (95 F).

Question 46

Recommendations for pregnant women:

Answer 46

o Get fit before getting pregnant o Avoid overheating and keep HR under 140 o Swim, bike, walk, don’t run during third trimester.

Question 47

Physical activity and injury risk

Answer 47

o Participating in physical activity can create situations in which injuries may occur o Thus, participating in physical activity increases risk of injury occurring o First step to preventing injury is a well-designed fitness program based on principles of overload, progression, consistency, individuality and safety.

Question 48

Safety when exercising in extreme environmental climates

Answer 48

• Safety when exercising in extreme environmental climates o Heat: ♣ Acclimatization: gradually prepare body to work in hot humid environment ♣ 5-7 days of gradually increasing periods of exercise in the heat ♣ Fluid Replacement: drink lots of fluids regardless of whether you are thirsty, to replace water lost in evaporation- as often and in as great a quantity as necessary ♣ Clothing: wear as little clothing as possible to maximize evaporation ♣ Light colored, microfiber fabric, not cotton ♣ Wear hats: they do not interfere with ability to dissipate heat ♣ Sunscreen and sunglasses to protect from exposure. ♣ Time: do not exercise in hottest hours of the day (11am-4pm) ♣ Additionally: don’t exercise on asphalt, concrete, astroturf which absorb and hold heat. ♣ If you experience problems: get to cool environment, drink lots of water ♣ Use common sense o Cold: ♣ Use common sense and be aware of environmental conditions ♣ Wear a hat to prevent dissipation of heat through head ♣ Dress in layers which can be removed to prevent sweating as dampness contributes to hypothermia. ♣ Wear clothing that allows moisture to escape ♣ Wear protective clothing on feet, hands, ears, and neck to prevent frostbite ♣ Acclimate yourself gradually

Question 49

Trunk flexion vs. extension exercises

Answer 49

o Exercises used to treat lower back pain by strengthening weak muscles. o Flexion= strengthening abdominals and stretching lower back muscles. o Extension= Stretch abdominals and strengthen back extensors

Question 50

Isometric

Answer 50

The muscle length does not change but the muscle produces tension. Force can be created although there is movement ex: holding an object out

Question 51

Concentric:

Answer 51

The muscle shortens when contracting and tension is produced to overcome some resistance (positive contraction) ex: lifting an object

Question 52

Eccentric:

Answer 52

The muscle lengthens when contracting and resistance is greater than the muscular force being produced (negative contraction) ex: lowering an object

Question 53

Ballistic Stretch

Answer 53

repetitive contractions of the agonist muscle that are used to produce quick stretches of the antagonist muscle (ie a bouncing movement in the stretch)

Question 54

Static stretch:

Answer 54

passively stretching a given antagonist muscle.

Question 55

Proprioreceptive neuromuscular facilities (PNF):

Answer 55

involve some combination of alternating contraction and relaxation of both agonist and antagonist muscles. Good for neuromuscular paralysis and increasing flexibility.

Question 56

Dynamic:

Answer 56

uses hopping, bouncing and skipping activities and active muscular effort to stretch a muscle. Good for dynamic sports. Best stretching as a warm up before physical activity.

Question 57

Core Stability:

Answer 57

Provides stability and support for the movement of extremities (for utilization of power, endurance, neuromuscular control and strength). -efficiency of the muscles in the hip, lower back, pelvis and abdomen.

Question 58

isometric:

Answer 58

exercise in which the muscle contracts against resistance but does not change in length. Mostly used in rehabilitation. Can increase blood pressure Valsalva effect.

Question 59

body weight:

Answer 59

using body weight as resistance neuromuscular control, power and muscular endurance.

Question 60

plyometric:

Answer 60

produce a forceful explosive movement: rapid eccentric stretching of a muscle followed by rapid concentric contraction.

Question 61

Circuit:

Answer 61

series consisting of weight training, flexibility, body weight and brief aerobic exercises. -8-12 stations at 3 sets- high level intensity

Question 62

Isokinetic:

Answer 62

speed and movement is constant regardless of the strength of the contraction

Question 63

progressive resistance:

Answer 63

gradually increases muscle strength by allowing the contraction of a muscle to overcome some fixed resistance

Question 64

functional strength training:

Answer 64

exercises that improve functional movement of three contractions in the three planes of motion.