Lecture 4

Question 1

What are the three planes of motion, and what types of motion does each include?

Answer 1

sagital: flexion and extension
frontal (coronal): adduction and abduction
transverse (horizontal): rotational

Question 2

what are three energy systems

Answer 2

ATP PCr system, anaerobic glycolysis, aerobic glycolysis

Question 3

ATP PCr system

Answer 3

energy system that uses phosphate in phophocreatine to create ATP
- doesn’t use oxygen
- lasts 5-10 seconds
- high-intensity work like sprints

Question 4

anaerobic glycolysis

Answer 4

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

Question 5

Aerobic glycolysis

Answer 5

use of fat, protein, carbohydrates to create ATP
- w/ oxygen
- fat and carbs are primary energy source
- used during prolonged exercise
- lasts 2 min

Question 6

how does lifting affect the body?

Answer 6

• glycogen stores are depleted from anaerobic glycolysis
• microtears in muscles

Question 7

what to eat after a lift

Answer 7

protein and carbs within 30 mins of finishing an exercise

Question 8

what happens to insulin after a workout

Answer 8

insulin response from depletion of glycogen, results in a spike in insulin and shuttles glucose to muscles along with amino acids to rebuild microtears

Question 9

how much protein and carbs should be consumed after a workout?

Answer 9

0.3 g/kg of protein and 1-1.2 g/kg of carbs

Question 10

recommendations for protein consumption in sedentary adults

Answer 10

0.8 g/kg of protein/day

Question 11

recommended protein and carb consumption in active adults/atheltes

Answer 11

1.2-2.0 g/kg of protein a day and 6-10 g/kg of carbs per day

Question 12

what does pre-workout containing caffeine do to the body

Answer 12

stimulates the central nervous system, can improve response time, decrease fatigue, and increase alertness

Question 13

recommended caffeine intake by the FDA

Answer 13

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

Question 14

what is creatine monohydrate

Answer 14

shown to increase stregnth and muscle mass, increase body’s stores of phosphocreatine thus making more ATP

Question 15

what is the dosage of creatine?

Answer 15

the loading phase is recomened at 20 g/day for 5-7 days with maintenance of 3-5 g/day

Question 16

muscular endurance

Answer 16

the ability of the a muscle or group of muscles to continuously contract over an extended period of time

Question 17

examples of muscular endurance tests

Answer 17

push-up test, YMCA bench press test

Question 18

what is the YMCA bench press test

Answer 18

a test where you perform as many reps as possible until failure following 60 clicks/min
- male 80 lbs
- female 35 lbs

Question 19

muscular strength

Answer 19

the ability of a muscle or group of muscles to perform a one time all out maximum

Question 20

what is the testing procedure for a 1 RM

Answer 20

1. demonstrate proper form
2. make adjustments if needed
3. warm-up trial 1: 5-10 reps of an easy load (40-60% estimated 1 RM), 1 min rest
4. warm up trial 2: 3-5 reps of 60-80% estimated 1 RM, 2 min rest
5. warm up trial 3: 2-3 reps of 90-95% of estimated 1 RM, 2-4 min rest
6. add 5-10 lbs (upper), 10-20 lbs (lower) to the 3rd warm up weight
7. if another trial is needed rest 2-4 mins and then take/add 2.5-5 lbs (upper) and 5-10 (lower) and reset

Question 21

how to calcualte 1 RM

Answer 21

Bryzcki equation: (weight lifted)/(1.0278-(# of reps * 0.0278))
Epley equation: [(0.033* # of reps) * weight lifted] + weight lifted

Question 22

importance of weight training in older adults

Answer 22

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

Question 23

programming in older adults

Answer 23

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

Question 24

importance of weight training for cardiovascular disease

Answer 24

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

Question 25

BP categories

Question 26

programming for cardiovascular disease

Answer 26

performing 8-10 exercises using main muscle groups, 1-3 sets of 10-15 reps, 2-3 nonconsecutive days

Question 27

common myths of weight training

Answer 27

makes you bulky, doesn’t improve cardiovascular helath, stunts growth, makes you less flexible, muscles turn into fat when stop lifting