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EXCI 251 > Midterm #1 > Flashcards

Midterm #1 Flashcards

1
Q

Describe health

A
  • looks at overall condition
  • a state of complete physical, mental, and social well-being, not merely the absence of disease
  • influenced by genes-age-family
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2
Q

Describe wellness

A
  • health and includes ability to achieve optimal health and vitality
  • refers to living life to the fullest
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3
Q

What are the 9 dimensions of wellness?

A
  • physical (exercise, eating well)
  • emotional (self-esteem, confidence)
  • intellectual (think critically, openess, humuor)
  • interpersonal (communica. skills, relationship)
  • cultural (maintaining values of culture, being open)
  • spiritual (to love, altruism, caring)
  • environment (reducing pollution)
  • financial (avoid debt, basic understanding)
  • occupational ( enjoying job)
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4
Q

What are the leading causes of death now?

A 
chronic diseases 
1- cancer
2- heart diseases
3- cerebrovascular diseases (stroke)
4- accident
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5
Q

What contributes to wellness?

A
  • physical activity
  • healthy diet
  • healthy weight
  • managing stress
  • avoid tobacco, drugs, limit alcohol
  • hereditary, env,
    others: meaning full relationships, acting responsiblity
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6
Q

Name benefits of regular physical activity

A
  • inc. endurance, strengh
  • increase energy
  • increase energy expdenditure
  • improved ability to cope with stress
  • easier time to fall asleep
  • reduces risk of dying
  • developing heart diseases
  • risk of obesity
  • risk of falls
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7
Q

Does physical activity make a difference in overall cause of mortality?

A

yes
inverse relationship exists with all people
30% lower risk of dying for active ppl - 150 min/ wk is sufficient
- dose response

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8
Q

What is lifestyle management?

A
  • moving towards wellness means cultivating healthy behaviours, and working to overcome unhealthy ones
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9
Q

What are the different steps for lifestyle management?

A
  • get serious bout health
  • build motivation to change
  • enhance your readiness to change
  • dealing with relapses
  • developing skills for change (dev. personal plan)
  • putting plan into action
  • staying with it
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10
Q

Describe the getting serious about health step of lifestyle management

A
  • examine current health habits

- chose target behavior

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11
Q

describe building motivation to change step

A
  • examine + and - or change
  • boost self confidence
  • identify barriers to overcome and overcome them
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12
Q

what is the transtheoretical model of behavior change (TMBC)

A

used to asses if a person is ready to change

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13
Q

Describe steps of transtheoretical model of behavior change (TMBC)

A
  • precontemplation stage (no intention)
  • contemplation stage (intend to take action in 6 months)
  • preparation stage (intend in 1 month - ieL gym membership, shoes)
  • action stage (successful behavior change <6 months)
  • maintenance stage (change >6 months)
  • termination stage (behavior change has been adopted >5 years, not tempted to go back)
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14
Q

strategies to go from pre contemplation to contemplation?

A
  • raise awareness, be self aware
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15
Q

strategies to get from contemplation to preparatio stage

A
  • keep journal
  • cost/benefit analysis
  • identify barriers
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16
Q

Strategies from prep stage to action stage

A
  • create plan
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17
Q

strategies from action to maintenance

A

involve friends, monitor progress, reward yourself, dont discourage

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18
Q

strategies from maintenance to termination

A
  • keep going, be role model, be prepared for lapses
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19
Q

How do you deal with relapses

A
  • forgive yourself
  • give yourself credit for progress made
  • move on
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20
Q

What is difference between lapse and relapse?

A

lapse: temporary slip or return to bad behavior
relapse: full blown return to a pattern or behavior that you tried to quit

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21
Q

How to develop personalized plan?

A 
1- monitor behavior and gather data
2- analyze data and identify pattern
3- be SMART about setting goals
4- devise plan of action
5- make personal contract (statement, goal, date to reach)
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22
Q

What is being SMART about goals

A

specific, measurable, attainable, realistic, time-frame specific

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23
Q

What are barriers to sticking with a behavioural change?

A
  • social influences
  • levels of motivation/commitment
  • stress barrier
  • procastinating, rationalizing, blaming
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24
Q

What is the relative risk of death

A

risk of death/year of sedentary ppl compared to ppl in various activity levels

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25
Q

What are barriers to physical activity?

A
  • time
  • social influence
  • lack of motivation
  • too expensive
  • fear of injury
  • travel
  • family obligation
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26
Q

What are effects of exercise on brain?

A

+++

  • improves cognition, ability to learn, remember
  • overcomes - effects of poor diet
  • promotes neurogenesis
  • provides protection vs. injury and degenerative conditions
  • enhances neuroplasticity
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27
Q

Describe physical activity

A
  • any body movement carried out by skeletal muscles and requiring energy
  • essential and improves health and wellness
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28
Q

What is exercise?

A
  • subset of PA
  • refers to planned, structured, repetitive movement of the body to specifically improve and maintain physical fitness
  • necessary to improve physical fitness
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29
Q

What is physical fitness?

A

set of physical attributes that allow to respond or adapt to demands and stress of physical effort
- to perform moderate to vigorous levels of PA without becoming overly tired

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30
Q

What are the physical activity guidelines (CPAG)

A

dscribes amount and type of PA that offer substantial health benefits for apparently healthy individuals of various age

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31
Q

What is CSEP and PHAC?

A

canadian society of exercise physiology

public health agency of canada

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32
Q

What are CSEP and PHAC PA guidelines?

A

For older adults & adults:

  • 150 min of mode-vig / wk in bouts of 10 min
  • beneficial to add muscle/bone streng 2 days/wk

For youth & children:

  • at least 60 min/day mod-vig
  • vig intensity at least 3 days/wk
  • bone/muscles strengthening at least 3 days /week
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33
Q

What are the different types of intensities - what do they mean?

A

1- moderate intensity:
3.3 x rest for older
3-5.9 rest for adults
4-6.9 rest for young + children

5-6 on 0-10 on relative scale

2- vigorous intensity
4x intensity for older
6 or more for adults
7 or more for young

7-8 on relative scale

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34
Q

give examples of moderate and vigorous intensities

A

moderate:

  • walking
  • tennias
  • water aerobics

vigourous:

  • jogging
  • tennis
  • jumpin g rope
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35
Q

what are the different components of physical fitness?

A

1- health related components : physical capacities that contribute to health
2- skill related components: physical capacities that contribute to performance in a sport or activity - referred to as neuromuscular-related components of physical fitness

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36
Q

Name health related components of physical fitness?

A
  • cardiorespiratory endurance: prolonged large muscle dynamic exercise at mod-high
  • muscular strength
  • muscular endurance (to contract and remain contracted)
  • flexibility (move joints through full range of motion)
  • body composition (proportion of fat and fat-free mass)
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37
Q

Name skill-related components of physical fitness

A
  • speed
  • power
  • agility
  • balance
  • coordination
  • reaction and movement time
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38
Q

Goal of physical training?

A

produce long term changes and improvements in the bodys functioning and fitness

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39
Q

principles of physical training?

A
  • specificity
  • progressive overload
  • reversibility
  • individual differences
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40
Q

describe specificity of physical training?

A
  • adapting to type of training

- perform exercises specifically designed for that component

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41
Q

Describe progressive overload

A
  • adapting to amount of traning and FITT principle
  • placing increase amount of stress on body causes adaptation to improve fitness
  • fitness increases only if volume and intensity of workout increases
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42
Q

What dimensions determines the overload needed?

A
  • frequency
  • intensity
  • time
  • type
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43
Q

describe the FITT principle of progressive overload

A

F: freq varies with fitness goal and component, highly individual. based on experience, age, intensity of training. 3-5 days/wk for CRE

I: brings fitness benefits when you work harder than baseline. Varies with each fitness component

Time: benefits when exercise for extended period of time. if increase int, decre time

Type: varies with fitness component and goal. To develop CRE, continuous with large muscle. for MS; resistance exercise, Flex T: stretching exercise

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44
Q

What does the ACSM recommend for time?

A

combination of Mod (30-60/day at 150min/week) and vigorous CRE (20-60min/day at 60 min/wk)

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45
Q

What is reversibility? how to keep it from reversing?

A

when fitness improvements are lost due to reduction in training.
Exercise at same intensity but decrease frequency

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46
Q

Name the steps in designing a program?

A

1- medical clearance
2- assess physical fitness
3- set goals
4- choose activities for balanced program

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47
Q

who is medical clearance needed for, not needed for?

A

NOT:

  • ppl not at rish for serious health problemsthat can exercise at 40-59% of HRR.
  • male <45, females <55

NEEDED:

  • ppl at any age with health problems
  • HBP, heart disease, diabetes, kidneys, muscle or joint, obesity, eating disorders
  • males>45, females >55
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48
Q

What are the different questionnaires used to asses fitness?

A
  • Get active questionnaire (self administered to client): determines clients readiness for physical activity safely. Has reference doc.
  • Physician physical activity readiness clearance (filled by physician when Q answer is yes, may required medically supervised program)
  • PARmed-x for pregnancy (when pregnant)
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49
Q

principles of GAC

A
  • used by doctors when risks clearly outweigh benefits
  • allows user to make informed decision
  • self-administered
  • two page reference doc if answered yes at Q
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50
Q

What are the most common cause of<35 sudden death?

A
  • congenital heart defects

- other cases: coronary artery disease, heart attack

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51
Q

how to set up a program?

A
  • assess current fitness level with 5 health related components
  • use resoure manual CDEP
  • set up goals related to CRE, ME, MS, flexibility, body comp
  • choose activities for balanced work out (to develop all health related components of fitness.
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52
Q

Name some guidelines for training

A
  • train regularly
  • starts slow then gradually increase
  • warm ups and cool downs
  • listen to body, get rest
  • cycle volume and intensity (never increase by more than 10%
  • train with partner
  • track progress
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53
Q

What are the stages of starting slow and gradually get in shape?

A
  • Initial conditioning (1-6 weeks)
  • Improvement stage (4-8 months) - increase duration or frequency before intensity
  • Maintenance stage (long-term)
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54
Q

Side effects of overtraining?

A

lack of energy, decreased physical performance, aching muscles/joints

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55
Q

Describe benefits of a warm up

A
  • can decrease chances of injury
  • will increase muscle temp
  • increase sinovial fluid
  • increase blow flow to skeletal muscles and heart
  • increase muscle metabolism
    shoudl include low intensity full body movements
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56
Q

Benefits of cool down

A
  • safely restores circulation to normal
  • reduces cardiovasc risks
  • prevents drop in BP and pooling of blood at extremities
  • increase venous return
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57
Q

What are the different personal trainer accrediation

A
  • Canadian society for exercise physiology (CSEP)
  • American College of sports medicine (ACSM)
  • National strength and conditioning association (NSCA)
  • National academy of sports medicine (NASM)
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58
Q

The cardiovascular system consists of?

A
  • heart
  • blood vessels
  • respiratory systen
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59
Q

Descirbe role of heart

A

pump oxygen poor blood to lungs and O2 rich blood to rest of body
RS: pumps blood to lungs (pulmonary)
LS: pumps blood to rest of body (systemic)

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60
Q

Describe the pulmonary trajectory

A

see paper

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61
Q

What is blood pressure?

A
  • pressure exerted by blood on walls of blood vessels created by pumping action of heart
  • pressure increases during systole (contraction), decreases during diastole (relaxation)

BP = Cardiac output (CO) x Total peripheral resistance (TPR)

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62
Q

What does systolic blood pressure give us an indication of?

A

how hard the heart is workin

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63
Q

What does diatole blood pressure give us an indication of?

A
  • indirect indication of total peripheral resistance or how blood flows from arterioles to capilarries
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64
Q

What is a normal blood pressure, elevated, stage 1 hyper, stage 2, hyper crisis

A
  • <120/<80
  • 120-129/<80
  • 130-139/80-89
  • > 140/ >90
  • > 180/>120
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65
Q

During exercise, how does BP change?

A

Systole BP increase up to about 250mm hg
Diastole BP should remain constant at approx 80

IF HIGHER - hypertension

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66
Q

What provides electrical conduction of the heart

A

1- sinoatrial node (SA node)
2- atrioventricular node (AV node)
3- bundle of HIS (AV bundle)
4- purkinje fibres

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67
Q

Describe the waves of ECG

Draw it

A

P wave: atria activation
QRS complex: activation of ventricles
T wave: ventricle relaxes

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68
Q

What is ischemia?

A

when low S-T segment -> lack of blood flow to heart which disrupts electrical activity of the heart

69
Q

Name the different types of blood vessels

A
  • Aorta - receives blood from LV
  • Arteries
  • Arterioles
  • Capillaries
  • Venules
  • Veins
  • Venea Cavae- through which blood returns to RA
70
Q

Describe function of Respiratory system?

A
  • supplies O2 to blood
  • removes CO2 from blood
  • regulate blood pH
71
Q

Where does the gas exchange occur?

A

at the alveoli

72
Q

What allow gas to diffuse?

A

pressure gradient differences - diffuse from high to lower

73
Q

What is metabolism?

A

sum of all chemical processes necessary to maintain the body

- includes catabolic and anabolic

74
Q

What is metabolic rate?

A

rate at which body uses energy

75
Q

What are the three classes of energy containing nutrients?

A
  • carbohydrates (glucose): can be used as quick source
  • fats (for long term energy source)
  • proteins (primarily used to build new tissue, can be broken down for energy when carbs and fats are lacking)
76
Q

Describe ATP

A
  • basic type of energy that powers biological processes
  • energy currency
  • direct source of muscular contractions
77
Q

What are the three types of energy systems

A

Anaerobic-alactic
Anaerobic -lactic
aerobic oxidative

78
Q

Which tupe of energy system is used for quick high intensity?

A

anaerobic-alactic

79
Q

Which type of energy system is used for activity that last over 2 minutes?

A

aerobic

80
Q

Whaat fuel is used in all three systems?

A

1- ATP, CP
2- muscle store of glucose, glycogen
3- glycogen, glucose, protein, fat

81
Q

Which system uses oxygen?

A

aerobic

82
Q

give examples of all three energy systems?

A

1- lifting grocery bag
2- 400m run
3- 30 min walk/run

83
Q

Describe lactic acid

A
  • produced in glycolysis
  • fast dissociation to lactate and H+
  • not a waste product but is used by heart, muscles and other during exercise
  • partly contributes to acidification
  • does not cause cramps
84
Q

Lactic acid c an be used for form:

A
  • glucose
  • glycogenm
  • ketone bodies
  • oxidized to CO2
85
Q

What are benefits of cardiorespiratory endurance exercise?

A
  • improved cardiorespiratory function
  • improved cellular metabolism
  • reduced risk of chronic diseases
  • better control of body fat
  • improved immune function
  • improved psychological & emotional well-being (reduces anxiety, depression, stress)
86
Q

Explain improved cardioresp. function from cardiorespiratory endurance exercise

A

Increases the hearts health by:

  • maintaining or increasing blood flow and O2 supply
  • increase hearts muscle contraction
  • strengthening of heart contractions
  • increased heart cavity size and blood volume
  • decreased blood pressure
87
Q

Explain improved cellular metabolism of CRE

A
  • increases capillary density in muscles
  • increases muscle efficiency
  • increases # of mitoch
  • prevents glycogen depletion
  • increases ability of muscles to use fat and lactic acid as fuel
  • protect cells from damage from radicals
88
Q

how does CRE decrease risk of chronic diesases

A
  • decrease CVD (healthy balance of fat in blood)
  • reduces inflammation
  • less cancer
  • less type 2 diabetes (metabolizes excess sugar, improves control)
  • protects from osteroporosis
89
Q

Describe better control of body fat

A

Increase caloric expenditure, increases metabolic rate

90
Q

What is cardiorespiratory fitness?

A

body’s ability to maintain a level of exertion for an extended period of time

91
Q

What is the best quantitative measure of CRfitness?

A

Maximal oxygen consumption (VO2max)

92
Q

what is VO2 max?

A
  • amount of O2 the body uses when a person reaches the maximum ability to supply O2 during exercise.
  • measured in ml/kg/min, ml/min, L/min
93
Q

What does VO2 depend on?

A
  • rate at which O2 is transported to tissues (CO)
  • amount of O2 that cell extracts from blood
  • capacity of blood to carry O2
94
Q

What does high Vo2 mean?

A

high CR endurance

95
Q

What is the Fick equation?

A

CO x arteriovenous O2 difference

96
Q

What is cardiac output?

A

CO = stroke volume * heart rate

97
Q

How do you asses cardiorespiratory fitness?

A

1- choose assessment test
2- monitor HR
3- interpret score

98
Q

Name the CRfitness tests?

A
  • 1.6 km walk test
  • 2 min step test
  • 2.4 km run-walk test
  • ;egers 20 m shuttle beep test
99
Q

Name pretest instructions

A
  • avoid strenous activity day before
  • no coffe day of test
  • no smoking 3 hrs before
  • no eating heavy3 hours before
100
Q

describe 1.6 km walk test

A
  • time to complete

- Fast time, low HR = high level of CRE

101
Q

describe 3-min step test

A
  • time it takes to return to normal HR
  • stepping at correct rate 22-24/min
    high level = HR remains low, fast recovery
102
Q

describe 2.4 km run-walk test

A
  • time to complete

high level = fast time

103
Q

describe legers 20 m beep test

A

high level = reach higher stages

104
Q

What are the two common sites to monitor HR? How?

A

carotid artery
radial artery

-count beats for 10 sec. x 6

105
Q

How do you interpret scores?

A

look up in table

106
Q

How do you develop a CRE program?

A
  • set goals
  • apply FITT
  • warm up and cool down
  • Build CRfitness (increase overload gradually, 5-10 min every 2-3 weeks)
  • maintaining CR fitness
107
Q

What are the types of goals that can be set while developing a CRE program

A
  • specific CO2 consumption goal based on assessment
  • > should be achievable 10-30%
  • resting HR (can decrease by 10-15 bbpm
  • time goal
  • distance goal
108
Q

What frequency should be used for CRE program

A
  • at least 150 min per week of mod to vig

ACSM: 5 ore more days /week of moderate, 3 or more of vig

CSEP: accumulation of 150 min of mod to vig / week

109
Q

What is the most important FITT component for CRE?

A

intensity

110
Q

How can you monitor intensity and determine its level? Name 5 methods

A

1- Heart rate methods:
a- Max HR methods
b- Heart rate reserve method

2- oxygen uptake reserve method (VO2 max - VO2 rest(
3- METS method
4- ratings of perceived exertion RPE method
5- talk test method

111
Q

What is the target HR zone?

A

zone reached and maintained during CRE

64-95% of max HR OR 40-89% of HRR

112
Q

what is heart rate reserve?

A

difference between resting heart rate and max heart rate

113
Q

How do you calculate MHR and HRR?

A

MHR:
% intensity x MHR

HRR:
(% intensity x HHR) + HRR

114
Q

describe the METS method (metabolic equivalent)

A
  • in terms of capacity to increase metabolism above rest

- MET = index of energy expenditure compared to at rest

115
Q

What is one MET at rest to O2 uptake?

A

3.5 ml/kg/min of O2

116
Q

What is 1L of O2 in kcal expended?

A

5kcal of energy expended

117
Q

What is 1lbs to Kg?

A

2.2lbs

118
Q

What are the ratings of perceived exertion method (RPE)

A
  • 0-10 omni scale

- Borg scale

119
Q

what is the talk test method?

A
  • based on ability to speak during cardiorespiratory endurance as exercise intensity increases
120
Q

How to determine time of training? ACSM, CSEP?

A

ACSM:
mod 30-60 min/day
big 20-30min /day
combination =or more 20-30 min/day

CSEP:
=> 150 min of mod-vig / week

121
Q

what types of activity should be used for CRE?

A

activities that involve rhytmic use of large muscle group for extended period of time

122
Q

How do you maintain CRfitness?

A
  • keep intensity same at least 3 noncons days/ week
  • set new goals, make adjustments
  • involve other types of PA
123
Q

What are other types of PA?

A
  • crosstraining (alternating 2 diff. act)
  • interval training ( high intensity, between rest)
  • fartlek training (intense and less intense training sessions)
124
Q

What type of problems can you encounter in hot weather and heat stress?

A
  • dehydration
  • cramps
  • exhaustion
  • heatstroke -> go to hospital

-> depends on the body’s ability to dissipate heat and maintain blood flow

125
Q

What types of problems can be encounter in cold weather?

A
  • hypothermia (immediate medical attention)
  • frostbite (freezing of body tissues - medical attention, circ. damage possible)
  • windchill -> measure of how cold it is based on measure of heat loss from exposed skin caused by cold and wind
126
Q

What other env. factor can affect performance>

A

air quality

127
Q

What kind of injuries should have to call a physician?

A

head, eyes, broken bones, ligaments, internal chronic injuries

128
Q

how do you manage minor exercise injuries?

A 
RICE
Rest
Ice (10-20 min)
Compression
Elevate
129
Q

how do you prevent injuries?

A
  • train regularly
  • gradual increase
  • proper rest
  • good warm up and cool down
130
Q

describe skeletal muscles

A

> 40% of body mass

  • required for movement (contract, pull tendon, pulls bone)
  • site of energy rxns (metabolism)
  • compose of muscle fibers (cells)
131
Q

What is the motor unit?

A
  • composed of nerve cell alpha motor neuron connected to # of muscle fibres. calls on them to contract
  • # recruited depends on strength required
  • amount of force depends on # of motor unit recruited, motor unit type, firing frequency, order of recruitment (slow->fast)
132
Q

What are the different skeletal muscle types?

A

1- slow twitch fibres
2- intermediate twitch fibres
3- fast twitch fibres

133
Q

Which type of muscle fibre has high fatigue resistance, low?

A

high: slow twitch
low: fast twitch

134
Q

Which type of muscle has high strength, low stregth?

A

high: Fast
low: slow

135
Q

what type of energy is used by slow twitch? fast

A

aerobic

anaerobic

136
Q

which muscle type has the fastest speed of conduction?

A

fast twitch . muscle

137
Q

What type of exercise are slow-twitch fibers majority individuals?
Fast?

A

marathon runners

weigh lifting

138
Q

how does resistance training improve muscular fitness?

A
  • > hypertrophy of skeletal muscles:
  • muscle fiber size (myofibril size increases, # of myofibril increases)
  • amount of connective tissue around
  • cell content of enzymes, increases ATP + glycogen

-> muscular learning - resistance can increase size and strength of slow/fast twitch fibers (mostly fast)

139
Q

Why are men stronger on the absolute strength scale?

A

more testosterone

nervous system activation is faster

140
Q

Name benefits of muscular strength and endurance

A
  • improved performance of P.A (everyday task)
  • injury prevention (good posture, proper balance, stronger, less susceptible)
  • enhanced self-image + quality of life
  • improved muscle and bone health with age (prevents degeneration, maintains nerve connection
  • increased longevity (decreased rate of death)
  • increase metabolic and heart health (prevent and manage CVD, diabetes)
141
Q

how does msucular strength and endurance prevent diabetes?

A
  • improving glucose metabolism
  • increasing VO2 max
  • decreasing BP
  • increasing HDL cholesterol and decreasing LDL
142
Q

How many days of muscular strength is recommended per week?

A

2-4 days/week

143
Q

Describe muscular strength?

A

maximum force a muscle or muscle group can produce in a single effect

144
Q

what is muscular endurance?

A

ability of muscle to exert submaximal force continously or repeatedly over time

145
Q

how do you asses muscular dynamic S.?

A

1- repetition maximum (1-RM)

146
Q

Describe 1-RM

A 
- direct measurement of strength, max weight one can lift once
how?
- weigh yourself
- warm up
- start with lower weight 3-5 times
- increase until 1- RM is achieved

How to rate?
weight lifted / body weight -> go to table

or brzycki equation (resistance lbs / 1.0278 - (0.0278 x # of reps))

147
Q

How should you breath as you lift?

A

exhale

148
Q

how do you measure isometric (static) muscular strength?

A
  • hand grip dynanometer (or digital)

- record and add both hands -> go to table

149
Q

How do you asses dynamic muscular endurance?

A
  • partial curl up test -> test endurance of abdominal muscles. perform as many until you cant anymore
  • push up test -> endurance of muscles in upper body. perform as many as possible record, table
  • squat end test - > test endurance of lower body, perform as many - table
150
Q

how do you asses isometric muscular endurance?

A

Flexed arm hang test - overhang or underhang

151
Q

how to create successful resistance training program?

A
  • static vs. dynamic strength exercise
  • weight machines, free weights, body exercises
  • other training methods and equipments
  • applying FITT
  • warm up/cool down
  • general guidelines
  • getting started
  • making progress
  • more advanced training programs
  • weight training safety
  • weight training exercises
152
Q

describe dynamic and static strength exercise and when each would be used in a program?

A

static: muscle contraction without change in length or angle of joint on which muscle acts
- used without equipment, after injury, surgery (2-10 reps max)

dynamic (isotonic): muscle contraction with change in lenght of muscle

  • used for increasing muscle strength and endurance
  • build St through full ROM
153
Q

What are the types of muscle contractions?

A
  • Concentric: overcomes a resistance and shortens as it contracts
  • Eccentric: when resistance is greater than force applied by muscle. muscle lengthens during contraction
154
Q

What are the different types of dynamic resistance exercices?

A
  • constant resistance exercise (constant load through ROM)
  • variable resistance exercise (load is changed to provide max load at entire ROM)
  • eccentric loading (pliometric): placing load on muscle as it lengthens
  • plyometrics: sudden eccentric followed by forcefull concentric contraction
  • speed loading: moving a load as rapidly as possible
  • isokinetic resistance exercise: constant force at constant speed (concentric contraction only)
155
Q

Name advatanges of machines and free weights

A

Machines:
- safe, easy, no spotter, back support

Free weights:
- cheaper, greater variety, widely available

156
Q

Name other training methods and equipment for dynamic resistance exercises

A
  • resistance bands
  • exercise balls
  • pilates
  • vibration training
  • power based (cross fit)
  • no equipment (calisthetics - uses body weight)
157
Q

What is frequency all HC and CSEP and ACSM agree upon?

A

at least 2 days/ week

HC and CSEP say up to 4

158
Q

how to choose intensity?

A
  • based on level of fitness and goal
159
Q

if goal is stregth, endurance or general fitness what intensity do you choose?

A

strength: low # of reps at 80% of 1-RM
endurance: high # of reps at 40-60% of 1-RM
general: moderate # at 70% of 1-RM

160
Q

What is time in resistance training?

A

of reps and # of sets

  • # of reps that cause fatigue
  • depends on goals
161
Q

what time is chosen depending on goal?

A

S: 5-6 reps - rest for 3-5 min
E: 15-20 reps
gen: 8-12 reps - rest 1-3 min

162
Q

What is the training volume formula?

A

weight x rep x set

163
Q

What is an agonist muscle?

A
  • primer mover muscle
  • is the contracting muscle that initiate movement
  • opposes antagonist
164
Q

What is the antagonist muscle?

A

muscle that opposes/resists action of agonist

165
Q

What is the synergist ?

A

muscle cooperating with another muscle to produce movement that neither alone can be produce

166
Q

Stabilizers

A

Muscles that prevent unwanted movement

167
Q

What does the ACSM and CSEP suggest as types of exercise for resistance training?

A

8-10 exercises diff for entire body,t hat work all major muscle groups

  • balance agonist and antagonist
  • perform large muscle before small
  • multijointed before single
168
Q

Give guidelines for general resistance exercise

A
  • exercise all major groups
  • include 8-10 exercise
  • lift from stable position
  • do not hold breath (exhale during concentric, inhale during eccentric)
  • 24 hr rest
  • exercise through Full ROM
  • large muscle before small
  • warm up coold down
169
Q

how to make progress in resistance training?

A

add weight according to 2 for 2 rule: if you can do 2 more reps in 2 continous sessions, increase by 5%

EXCI 251 (3 decks)

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