Maintain and improve health part 2 Flashcards
What are the 6 types of exercise?
1) Strength
2) Power (plyo)
3) Endurance (aerobic)
4) Flexibility
5) Balance
6) Relaxation.
To promote increase in strength, the muscles must __
control or move a heavy load for a set number of reps.
Strength training recommendation
> 2x/week @ 8-12 Reps
Most common response to heavy resistance exercise
Increase in max force-producing capacity of muscle
Muscles must perform work against load that exceeds metabolic capacity in order to improve
Overload Principle
SAID Principle
Specific Adaptation to Imposed Demands
Specificity is a necessary foundation to build exercise programs
SAID principle
Improvement lost if exercise is terminated
Reversibility principle
Low intensity exercise
Submaximal loading
When is submit loading indicated?
1) After immobilization/inactivity
2) Early stage of ST healing
3) Young children/ old people
4) Muscular endurance goal
5) known medical condition
High intensity exercise
Max loading
When is max loading indicated
1) Strength, power, gainz goal.
2) advanced stage of rehab
3) Conditioning program
4) Competitive body building
Concentric contraction
A shortening contraction
Isometric Contraction
Neither shorten nor lengthen
Eccentric Contraction
lengthening contraction
NWB position, distal segment moves freely
open chain
WB position, fixed distal segment
close-chained
A short or single burst of high-load activity
Anaerobic power
High intensity, velocity resistance exercise. Resisted eccentric followed by rapid concentric
Plyometrics
Determinants of flexibility
1) Muscle Length
2) Jt integrity
3) ST extensibility
limited flexibility
hypomobile
extreme flexibility
hyper mobile
Adaptive shortening of musculotendinous unit
Myostatic contracture
Factors of restricted motion
Pain Graft Bony Block Vascular disorder Neuromuscular and posture abnormality
List types of stretching
1) Static
2) Dynamic
3) Ballistic
4) Cyclic
5) PNF
sustained stretch force over a period of time
Static Stretching
active muscular effort to bring about a stretch
Dynamic stretching
(fast) forceful bouncing movement to stretch tissue past point of resistance
Ballistic stretching
(slow) short-duration stretch force applied, released, and reapplied
Cyclic stretching
Hold relax stretch
PNF
Ability of lungs and heart to take in and transport O2
Cardiopulmonary endurance
How long must target HR need to be maintained to train cardipulm?
20-30 minutes
Karvonen formula
(220-age-RHR)x %max HR
How much mod-intensity ex. should adults get/ week?
150 minutes.
shortest amount of aerobic ex in order to count?
10 minutes
light ex. feels…
easy
mod ex feels….
somewhat hard, but not out of breath
intense exercise feels…
challenging, develop sweat, can’t talk without catching breathe
DOMS
Delayed onset muscle soreness
When does noms set in
12-24 hours post gainz
Distal to proximal progression of muscle contraction and relaxation
Progressive muscle relaxation
