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KIN 335 > Lecture 6 > Flashcards

Lecture 6 Flashcards

1
Q

The broad purpose of a warm up is to…

A

prepare the body for more intense work

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2
Q

Specifically you can expect a good warm up to do what 9 things?

A
  • slowly increase blood flow
  • lessen the risk of abnormal cardiac rhythm
  • improve O2 unloading from hemoglobin (Bohr effect)
  • increase the speed of metabolic reactions
  • increase O2 consumption
  • increased nerve conduction
  • increased body temperature
  • decrease joint stiffness/viscosity
  • feelings of well-being, preparedness
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3
Q

How can a warm up benefit you?

A
  • provides an opportunity to up regulate “incrementally”

- may enhance performance or ability

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4
Q

A warm up likely will not…

A

reduce risk of injury

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5
Q

2 key elements of a warm up:

A
  • elevate ventilation of O2 and muscle temperature

- minimize fatigue (effective warm up should not be fatiguing)

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6
Q

Bohr effect:

A
  • enhanced unloading of oxygen in metabolically active peripheral tissues
  • partial pressure of CO2 increased = reduced blood pH
  • hemoglobin passing through, improves oxygen delivery
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7
Q

Bohr effect occurs _____ to metabolic activity.

A

proportional

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8
Q

Warm up can be ____ or _____.

A
  • active

- passive

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9
Q

Most PA exercise programs involve a ____ warm up.

A

active

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10
Q

Active warm ups induce greater _____ ______ than passive.

A

metabolic changes

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11
Q

Active warm ups provide _____ ______ than passive because…

A
  • better performance

- they involve activating the whole body

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12
Q

Ex passive warm ups:

A
  • sauna
  • hot shower
  • immersion
  • heat application
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13
Q

General warm ups are ____ _____ and ____ ______.

A
  • low intensity

- non specific

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14
Q

Specific warm ups are specific to the:

A
  • muscle groups/fibres
  • energy system
  • type of exercise
  • component of fitness
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15
Q

_____ warm ups sometimes precede ____ warm ups.

A
  • general

- specific

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16
Q

Specific warm ups are individualized to the needs of the ______.

A

individual

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17
Q

Order of warm ups:

A
  • general
  • specific
  • PAP
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18
Q

Warm up type for aerobic:

A
  • general

- specific not necessary

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19
Q

Warm up type for resistance:

A
  • general
  • dynamic flexibility
  • light weight training sets
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20
Q

Warm up type for neuromuscular/flex:

A
  • general
  • specific
  • passive and active
  • static and dynamic
  • PAP
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21
Q

Warm up type for speed/agility:

A
  • general
  • specific
  • drills (low-high intensity)
  • PAP
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22
Q

Warm up type for sport:

A
  • general to specific
  • specificity principle (drills, practice, ROM etc.)
  • goal is to be ready
  • have a plan
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23
Q

Warm up duration:

A

5-20 minutes

24
Q

Warm up intensity:

A
  • 40-60% VO2 max

- either short break or immediate increase in intensity into main bout

25
Q

Warm up should be related to intensity of ____ ____.

A

main bout

26
Q

Warm up has to be less _____ than main bout.

A

intense

27
Q

Warm up should have increased intensity for…

A

fitter individuals

28
Q

Warm up should engage _____ muscle mass/ ______.

A
  • large

- rhythmic

29
Q

Issues with warm up:

A
  • too intense
  • not enough recovery time before bout
  • cool down
30
Q

PAP leads to improved _____ in most cases.

A

work

31
Q

PAP leads to increased…

A
  • sprint speed
  • jump power
  • muscle power in general
32
Q

PAP is more likely beneficial to _____ _____ _____ individuals.

A

highly trained strength

33
Q

Time frame to benefit from PAP:

A
  • window 1: immediately after (1-3 min) if CCs are low

- window 2: 10-20 min after if CCs are high

34
Q

Prolonged static stretching has most effect on loss of…

A
  • jump
  • power
  • agility
  • speed
35
Q

Static stretch affects _____ _____ (not dynamic).

A

musculotendinous compliance

36
Q

Key elements in static stretching:

A
  • light static stretch
  • active warm ups with light stretching good combo
  • only athletes with extreme ROM needs might intense static be required
37
Q

Cool down = gradual decrease intensity of exercise over a ____ min period.

A

5-10 (20) min.

38
Q

Warm up can be ____ or ____ or combination,

A
  • general

- specific

39
Q

Duration of cool down related to …

A

level of fitness (low fitness, less duration)

40
Q

Low fit individuals: cool down effects:

A
  • reduce risk of cardiac complications (nervous system)
  • prevents venous pooling (allowing arteries to reset to smaller circumference)
  • enhanced heat dissipation
  • feelings of improved recovery
41
Q

Cool down should be combined with _____ while the muscles are still ____ and relatively _____.

A
  • stretching
  • warm
  • flexible
42
Q

Training stimulus (TS) =

A

physiological stress

43
Q

TS =

A

volume x intensity

44
Q

Increasing both volume and intensity at the same time could be…

A

too much overload

45
Q

Overload and progression is better determined by…

A

by TS not Volume or

Intensity individually

46
Q

TS equation for strength/discontinuous exercise:

A

TS = reps x intensity

47
Q

TS equation for aerobic/continuous exercise:

A

TS = duration x intensity

48
Q

Psychobiological measures of training intensity =

A

RPE

49
Q

Measures of Training Intensity can generally be categorized as either…

A

psychobiological or physiological

50
Q

A psychobiological measure

refers to one which relates to…

A

emotional or psychological factors related to physiology

51
Q

RPE for ______ ______.

A

particular moment

52
Q

Session based RPE for..

A

global rating of the intensity of an entire training bout

53
Q

Equation to use session based RPE to determine TS:

A
  • 30 min after PA get session based RPE

- TS = (SBRPE) x duration (min)

54
Q

Equation to use HR to determine TS:

A

TS = HR (average) x duration (min)

55
Q

TRIMP:

A
  • training impulse
  • measure of TS based on HR response to exercise and exercise duration
  • based on principle of HR reserve
56
Q

HR reserve theory:

A

One of the problems with 220 – age (HR max) is

that it makes no allowances for individual differences in resting HR

57
Q

TRIMP =

A

(HR ex - HR rest)/(HR max - HR rest) x duration

KIN 335 (16 decks)

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