Lecture 4 Flashcards
What are the three planes of motion, and what types of motion does each include?
sagital: flexion and extension
frontal (coronal): adduction and abduction
transverse (horizontal): rotational
what are three energy systems
ATP PCr system, anaerobic glycolysis, aerobic glycolysis
ATP PCr system
energy system that uses phosphate in phophocreatine to create ATP
- doesn’t use oxygen
- lasts 5-10 seconds
- high-intensity work like sprints
anaerobic glycolysis
use of glucose and breakdown of glycogen to create ATP
-doesnt use oxygen
- lasts 10 sec - 2 min
- ex 200 yard dash
- byproduct is lactic acid
Aerobic glycolysis
use of fat, protein, carbohydrates to create ATP
- w/ oxygen
- fat and carbs are primary energy source
- used during prolonged exercise
- lasts 2 min
how does lifting affect the body?
- glycogen stores are depleted from anaerobic glycolysis
- microtears in muscles
what to eat after a lift
protein and carbs within 30 mins of finishing an exercise
what happens to insulin after a workout
insulin response from depletion of glycogen, results in a spike in insulin and shuttles glucose to muscles along with amino acids to rebuild microtears
how much protein and carbs should be consumed after a workout?
0.3 g/kg of protein and 1-1.2 g/kg of carbs
recommendations for protein consumption in sedentary adults
0.8 g/kg of protein/day
recommended protein and carb consumption in active adults/atheltes
1.2-2.0 g/kg of protein a day and 6-10 g/kg of carbs per day
what does pre-workout containing caffeine do to the body
stimulates the central nervous system, can improve response time, decrease fatigue, and increase alertness
recommended caffeine intake by the FDA
less than or equal to 400 mg/day
- the body begins to adapt to dosages so higher dosages are needed for the same benefits/effects
what is creatine monohydrate
shown to increase stregnth and muscle mass, increase body’s stores of phosphocreatine thus making more ATP
what is the dosage of creatine?
the loading phase is recomened at 20 g/day for 5-7 days with maintenance of 3-5 g/day
muscular endurance
the ability of the a muscle or group of muscles to continuously contract over an extended period of time
examples of muscular endurance tests
push-up test, YMCA bench press test
what is the YMCA bench press test
a test where you perform as many reps as possible until failure following 60 clicks/min
- male 80 lbs
- female 35 lbs
muscular strength
the ability of a muscle or group of muscles to perform a one time all out maximum
what is the testing procedure for a 1 RM
- demonstrate proper form
- make adjustments if needed
- warm-up trial 1: 5-10 reps of an easy load (40-60% estimated 1 RM), 1 min rest
- warm up trial 2: 3-5 reps of 60-80% estimated 1 RM, 2 min rest
- warm up trial 3: 2-3 reps of 90-95% of estimated 1 RM, 2-4 min rest
- add 5-10 lbs (upper), 10-20 lbs (lower) to the 3rd warm up weight
- if another trial is needed rest 2-4 mins and then take/add 2.5-5 lbs (upper) and 5-10 (lower) and reset
how to calcualte 1 RM
Bryzcki equation: (weight lifted)/(1.0278-(# of reps * 0.0278))
Epley equation: [(0.033* # of reps) * weight lifted] + weight lifted
importance of weight training in older adults
helps to reverse the effects of physiological changes within the body
- decrease in max HR, cold/heat tolerance, muscular strength & bone density, flexibility, glucose tolerance & insulin sensitivity, balance,
- increase in resting and exercise BP and fat mass
- the heart becomes more efficient thus causes resting HR nd BP to lower, muscles strengthen and due to load bone density increases, can increase insulin sensitivity lower risk of metabolic disease
programming in older adults
typically for adults older than 65 years old
- 5-10 mins of gentle dynamic warm-up
- 8-10 exercises using main muscle groups
- 1 set of 10-15 reps for beginners
- progress to 1-3 sets (8-12 reps)
- 2 or more non consecutive days/week
- 5-10 min cooldown
importance of weight training for cardiovascular disease
goal is to reduce cardiovascular demands associated with everyday tasks, the heart becomes more efficient and thus lower HR and BP
- 1 lb of fat has 5 miles worth of blood vessels, so decreasing fat helps to make the distance shorter
