Maintain and improve health part 2

Question 1

What are the 6 types of exercise?

Answer 1

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

Question 2

To promote increase in strength, the muscles must __

Answer 2

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

Question 3

Strength training recommendation

Answer 3

> 2x/week @ 8-12 Reps

Question 4

Most common response to heavy resistance exercise

Answer 4

Increase in max force-producing capacity of muscle

Question 5

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

Answer 5

Overload Principle

Question 6

SAID Principle

Answer 6

Specific Adaptation to Imposed Demands

Question 7

Specificity is a necessary foundation to build exercise programs

Answer 7

SAID principle

Question 8

Improvement lost if exercise is terminated

Answer 8

Reversibility principle

Question 9

Low intensity exercise

Answer 9

Submaximal loading

Question 10

When is submit loading indicated?

Answer 10

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

Question 11

High intensity exercise

Answer 11

Max loading

Question 12

When is max loading indicated

Answer 12

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

Question 13

Concentric contraction

Answer 13

A shortening contraction

Question 14

Isometric Contraction

Answer 14

Neither shorten nor lengthen

Question 15

Eccentric Contraction

Answer 15

lengthening contraction

Question 16

NWB position, distal segment moves freely

Answer 16

open chain

Question 17

WB position, fixed distal segment

Answer 17

close-chained

Question 18

A short or single burst of high-load activity

Answer 18

Anaerobic power

Question 19

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

Answer 19

Plyometrics

Question 20

Determinants of flexibility

Answer 20

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

Question 21

limited flexibility

Answer 21

hypomobile

Question 22

extreme flexibility

Answer 22

hyper mobile

Question 23

Adaptive shortening of musculotendinous unit

Answer 23

Myostatic contracture

Question 24

Factors of restricted motion

Answer 24

Pain
Graft
Bony Block
Vascular disorder
Neuromuscular and posture abnormality

Question 25

List types of stretching

Answer 25

1) Static
2) Dynamic
3) Ballistic
4) Cyclic
5) PNF

Question 26

sustained stretch force over a period of time

Answer 26

Static Stretching

Question 27

active muscular effort to bring about a stretch

Answer 27

Dynamic stretching

Question 28

(fast) forceful bouncing movement to stretch tissue past point of resistance

Answer 28

Ballistic stretching

Question 29

(slow) short-duration stretch force applied, released, and reapplied

Answer 29

Cyclic stretching

Question 30

Hold relax stretch

Answer 30

PNF

Question 31

Ability of lungs and heart to take in and transport O2

Answer 31

Cardiopulmonary endurance

Question 32

How long must target HR need to be maintained to train cardipulm?

Answer 32

20-30 minutes

Question 33

Karvonen formula

Answer 33

(220-age-RHR)x %max HR

Question 34

How much mod-intensity ex. should adults get/ week?

Answer 34

150 minutes.

Question 35

shortest amount of aerobic ex in order to count?

Answer 35

10 minutes

Question 36

light ex. feels…

Answer 36

easy

Question 37

mod ex feels….

Answer 37

somewhat hard, but not out of breath

Question 38

intense exercise feels…

Answer 38

challenging, develop sweat, can’t talk without catching breathe

Question 39

DOMS

Answer 39

Delayed onset muscle soreness

Question 40

When does noms set in

Answer 40

12-24 hours post gainz

Question 41

Distal to proximal progression of muscle contraction and relaxation

Answer 41

Progressive muscle relaxation