HKR 1000-001 Test 2 Flashcards
Muscles consist of many fibres connected in what?
Bundles
Muscle fibres are made up of
Myofibrils
These fibres are:
- Fatigue resistant
-don’t contract rapidly and forcefully
rely primarily on oxidative energy systems
Slow Twitch fibres
These fibres are:
- Contract rapidly and forcefully
- fatigue more quickly than slow twitch fibres
- rely more on non-oxidative energy systems
Fast Twitch fibres
These fibres are
- Mix of both fast and slow twitch fibres
- Less energy to contract than fast but quicker than slow
- Endure longer than fast but less than slow
- rely on oxidative and non oxidative energy systems
Intermediate Fibres
The maximum resistance that can be lifted once is called what ?
One rep max (1RM)
These are safer, more convenient and easier to use than free weights
Exercise machines
These require more care, balance and coordination to use than exercise machines
Free weights
Equals muscle contraction without a change in the length of the muscle
Static (isometric) exercise
Equals muscle contraction with a change in the length of the muscle
Concentric contraction equals muscle applies force as it shortens
Eccentric contraction equals muscle applies force as it lengthens
Dynamic (Isotonic) Exercise
Constant load throughout a joints range of motion
Constant resistance
Changing load to provide maximal resistance throughout a joint’s range of motion
Variable resistance
Placing load on a muscle as it lengthens
Eccentric Loading
Moving a load as fast as possible
Speed Loading
Sudden eccentric loading and stretching followed by a concentric contraction
Plyometrics
Exerting force at a constant speed against an equal force
Isokinetic exercise
Frequency- days per week
Intensity- amount of resistance
Time- Number of repetitions and sets
Type- strength training exercises for all major muscle groups
FITT principle
How many days are recommended for weight training per week?
2-4 With 1 day of rest in-between
Lift heavy weights (80% of 1RM)
Perform a low number of reps
To build strength
Lift lighter weights (40-60% of 1RM)
perform a high number of reps
To build endurance
Lift moderate weights (70% of 1RM)
Moderate number of reps
For general fitness program
A group of reps followed by a rest period
Set
Biceps Deltoids Pecs Quads Hip adductor are all examples of what muscle group?
Agonist (Prime mover)
Triceps Traps Butt Hamstrings are all examples of what muscle group
Antagonist
Joints vary in direction and range of movement
Joint Structure
These are semi elastic structures that give joints strength and stability But limit movement
Joint Capsules
White fibres that provide structure and support
Collagen
Yellow fibres that are elastic and flexible
Elastin
Muscle filament with elastic properties
Titin
control muscle length
Proprioceptors
Is a technique for stretching muscles that relies on neuromuscular reflexes to stimulate training effects
Proprioceptive neuromuscular facilitation (PNF)
Slowly stretching a muscle and holding the stretched position
Static Stretching
Suddenly stretching a muscle through a bouncing or swinging movement
Ballistic stretching
Functionally based movements with no bouncing; move joint through range of motion used in sport
Dynamic Stretching
Muscles are stretched by force applied by an outside source
Passive Stretching
Muscles are stretched by a contraction of the opposing muscle
Active stretching
The safest stretching technique is
Active static stretching
This body part is made up of 5 separate regions and 4 distinct curves:
1. cervical 2. Thoracic 3. Lumbar 4. Sacral
Spinal Cord
4 Fused vertebrate
Cocynx
5 fused vertebrate
Sacrum
5 vertebrae
Lumbar
12 vertebrae
Thoracic
7 Vertebrae
Cervical
This consists of a body, an arch, and several bony processes
Vertebrae
Elastic disks located between adjoining vertebrae; consist of gel and water filled nucleus
Intervertebral disks
Base of pairs of spinal nerves that branch off the spinal cord
Nerve roots
Ice then heat
OTC medication (Tylenol)
bed rest immediately following onset
moderate exercise
Managing acute back pain
Is the body’s relative amounts of fat mass and fat free mass.
Body Composition
Is crucial for normal body functioning
3-5% body fat in males
8-12% body fat in females
Essential Fat
Total body weight above a recommended range for good health
Overweight
Severely overweight and over fat
Obesity
A persons weight should be proportional to
Height
kg/m^2
BMI
Folds of skin are measured with a
Calliper
The amount of air displaced by a person in a small chamber is measured by computerization sensors. Has an error rate of 2-4%.
The Bod Pod
A small electrical current is sent through the body, and the resistance of the body to the current is recorded.
Bioelectrical impedance analysis (BIA)
Dual Energy X-Ray absorbiometry (DEXA)
Total body electrical conductivity (TOBEC)
Advanced Technologies
