Maintain and improve health part 2 Flashcards

1
Q

What are the 6 types of exercise?

A

1) Strength
2) Power (plyo)
3) Endurance (aerobic)
4) Flexibility
5) Balance
6) Relaxation.

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2
Q

To promote increase in strength, the muscles must __

A

control or move a heavy load for a set number of reps.

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3
Q

Strength training recommendation

A

> 2x/week @ 8-12 Reps

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4
Q

Most common response to heavy resistance exercise

A

Increase in max force-producing capacity of muscle

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5
Q

Muscles must perform work against load that exceeds metabolic capacity in order to improve

A

Overload Principle

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6
Q

SAID Principle

A

Specific Adaptation to Imposed Demands

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7
Q

Specificity is a necessary foundation to build exercise programs

A

SAID principle

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8
Q

Improvement lost if exercise is terminated

A

Reversibility principle

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9
Q

Low intensity exercise

A

Submaximal loading

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10
Q

When is submit loading indicated?

A

1) After immobilization/inactivity
2) Early stage of ST healing
3) Young children/ old people
4) Muscular endurance goal
5) known medical condition

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11
Q

High intensity exercise

A

Max loading

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12
Q

When is max loading indicated

A

1) Strength, power, gainz goal.
2) advanced stage of rehab
3) Conditioning program
4) Competitive body building

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13
Q

Concentric contraction

A

A shortening contraction

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14
Q

Isometric Contraction

A

Neither shorten nor lengthen

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15
Q

Eccentric Contraction

A

lengthening contraction

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16
Q

NWB position, distal segment moves freely

A

open chain

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17
Q

WB position, fixed distal segment

A

close-chained

18
Q

A short or single burst of high-load activity

A

Anaerobic power

19
Q

High intensity, velocity resistance exercise. Resisted eccentric followed by rapid concentric

A

Plyometrics

20
Q

Determinants of flexibility

A

1) Muscle Length
2) Jt integrity
3) ST extensibility

21
Q

limited flexibility

A

hypomobile

22
Q

extreme flexibility

A

hyper mobile

23
Q

Adaptive shortening of musculotendinous unit

A

Myostatic contracture

24
Q

Factors of restricted motion

A
Pain
Graft
Bony Block
Vascular disorder
Neuromuscular and posture abnormality
25
List types of stretching
1) Static 2) Dynamic 3) Ballistic 4) Cyclic 5) PNF
26
sustained stretch force over a period of time
Static Stretching
27
active muscular effort to bring about a stretch
Dynamic stretching
28
(fast) forceful bouncing movement to stretch tissue past point of resistance
Ballistic stretching
29
(slow) short-duration stretch force applied, released, and reapplied
Cyclic stretching
30
Hold relax stretch
PNF
31
Ability of lungs and heart to take in and transport O2
Cardiopulmonary endurance
32
How long must target HR need to be maintained to train cardipulm?
20-30 minutes
33
Karvonen formula
(220-age-RHR)x %max HR
34
How much mod-intensity ex. should adults get/ week?
150 minutes.
35
shortest amount of aerobic ex in order to count?
10 minutes
36
light ex. feels...
easy
37
mod ex feels....
somewhat hard, but not out of breath
38
intense exercise feels...
challenging, develop sweat, can't talk without catching breathe
39
DOMS
Delayed onset muscle soreness
40
When does noms set in
12-24 hours post gainz
41
Distal to proximal progression of muscle contraction and relaxation
Progressive muscle relaxation