Midterm #2 Flashcards
What are the benefits of a cool-down exercise program?
Taper off slowly
What is bradycardia?
It is when the resting heart rate is slower than normal. 60-100 beats is… normal? Or slow?
What is the diastolic reading of blood pressure?
Pressure in the arteries when the heart releases
What is hypertrophy?
Hypertrophy is the increase in the muscle cells
Know what muscular endurance is and how it’s measured
Muscular endrance is howmany situps you can do
Know what muscular strength is and how it’s measured
1 RM (repitition max) maximal force you can exert
Know what the term functional independence is and what it means
It is the ability to do activities without assistance
Know what angina pectoris is
It is chest pain resulting from the lack of blood flow and oxygen to the heart
Know what the angioplasty procedure corrects
It corrects plack in the arteries, fixes heart diseases
Know what Atherosclerosis is
It is fatty deposits in the lining of the arteries “plack”
Know what are considered blood lipids
The way cholesterol trigliceroids, fats going through the arteries
Know what testing procedure measures the flexibility of the low back and hamstrings
Modified sit and reach test
Know how aerobic exercise benefits the LDLs and the HDLs
LDLs- exercise reduces
HDLs- improve with exercise
Know the daily average decrease in calorie burn from age 25-60
360
Know the difference between slow and fast-twitch muscle fibers and which generate more force and are responsible for quick movements
Fast-twitch= most force and explosive quick movement
Know the benefits of each of the letters of the R.I.C.E. injury treatment
Rest, Ice, Compression, Elevation
Know what hemoglobin transports in the blood
Hemoglobin transports oxygen in the blood
Know if people with excess body fat are more flexible
No, that is a misconception. They are not more flexible.
Know what flexibility exercise are contraindicated
Windmill
Know where the alveoli are and what their function is
The alveoli are in the lungs and they do the gas exchange function
Know what a motor unit is and what it does
A motor unit is where the motor neuron (nerve) and muscle meet-> contraction/relaxation
Know if any of the risk factors for heart disease are reversible
Yes, some are modifiable: smoking, obesity, high blood pressure, high cholesterol, high blood sugar, stress. Age, gender, and genetics are the non-modifiable
Does it help to elevate an injured limb to decrease the pain?
Yes, elevate it
Know what all the benefits of aerobic training are
Cardio respiratory, rhythmic in nature, involves the large muscles of the body
Know what activities are anaerobic and how long these activities last
They last less than 3 min
Know the difference between stroke volume and cardiac output
Stroke volume- how much blood is ejected from the heart per beat
Cardio output- ejected from heart per min
Know how ones heart rate max is calculated
Age-220
Know how the heart rate reserve is calculated
Maximal heart rate- resting heart rate =heart rate reserve
Know how many minuets one should exercise to reap health benefits
30 min (for maintenance), 60- to lose weight. But the answer is 30 min
Know the benefits of dynamic movements
Range of motion as opposed to isometric increase strength
Know the benefits of using free weights over machines
More stabilizing muscle-> increase in strength (a training effect)
Know the factors tat influence flexibility
Length of bone, ligaments, muscles (genetic factors)
What type of flexibility exercise is most recommended
Slow sustained flex stretching
Know what reduce risk is when it refers to disease
Risk is decreased as result of “whatever”
Know when it is a bad time to exercise
Hot and Humid
As it applies to sickness when would it be advised not to exercise?
Hacking cough
Know what disease an abnormal cholesterol profile will contribute to
Cardiovascular disease
Know how LDL’s and HDL’s contribute to risk of CHD
LDL’s increase chance of cardiovascular disease, HDL reduces risk of no heart attack, no plaque
Know what reverse transport means as it applies to HDL’s
HDL’s ability to remove placking in arteries and cells like Pac Man
Know what other diseases Type 2 diabetes contributes to
Obesity, cardiovascular
Know what the A-Vo2 difference is measuring
blood de-oxygenation
Know what the mitochondria in the muscle cells unction is
Cell metabolism and energy as result
What is frequency?
It is how often a person exercises to get benefits
What is the difference between recovery in poorly fit people and greatly fit people
Fit people recover in a shorter time
strength can increase by…
increasing 1rm to 80% and 3 - 12 reps
To gain the health benefits of weight lifting
8 - 12 reps.
What are Plyometrics?
explosive jump training, stretch-recoil and stretch reflex, with the drawbacks of risk of injury.
What does SAID stand for?
SAID - Specific Adaptations to Imposed Demand. Deals with Specificity.
what is the definition of specificity?
Exercises that are tailored to desired effects. - SAID
Strength training guidelines.
Variety, core strengthening, never lift alone, warm up without deep stretching, balance, larger muscles worked first, exercise opposing muscle groups, control, full natural range of motion, breathe, recover, discontinue if unusual pain, common sense.
Downside of using anabolic steroids?
sometimes the effects are irreversible.
PNF?
based on the “contract and relax” method, requires a partner, the stretch where he pushes and she pulls, the stretch that ambers mom does on us.
what is ballistic stretching?
bounce stretching and isn’t the most recommended.
what are some effects of stress?
brain is hardwired to the back muscles - excessive stress causes muscles to contract, tightening can throw back out of alignment and contract blood vessels to the back, and stress increases release of hormones linked to injuries of muscles and tendons.
What is HITT?
High-intensity aerobic interval training - training program that involve high to very high intensity (80-90% of maximal capacity) intervals, each followed by a low to moderate tensity recovery interval, usually 1:3 or lower work to recovery ratio.
What should a personal fitness program consist of?
five components of fitness: cardiorespiratory, muscular strength an endurance, body composition, and flexibility.
Describe bypass surgery.
arteries that are not needed are sewn into the heart to get blood flow oxygenation to the heart.
What are non-modifiable risk factors?
Age, Gender, and Family history.
What is homocysteine?
breaks dow acids in the body and is necessary for metabolism, too much is bad. Enhances plaque formation and the accumulaton is toxic.
what are the two types of diabetes?
type I is insulin dependent diabetes mellitus and type II is non-insulin dependent diabetes mellitus.
What are the differences between systolic and diastolic pressures?
Systolic is pressure in arteries when heart is contracted and Diastolic is pressure in arteries when heart is relaxed.
how does one prevent hypertension?
Increase daily physical activity, participate in resistance training, lose weight, eat less salt, do not smoke, practice stress management.
