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Kine 205 > Midterm #2 > Flashcards

Midterm #2 Flashcards

0
Q

What are the benefits of a cool-down exercise program?

A

Taper off slowly

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1
Q

What is bradycardia?

A

It is when the resting heart rate is slower than normal. 60-100 beats is… normal? Or slow?

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2
Q

What is the diastolic reading of blood pressure?

A

Pressure in the arteries when the heart releases

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3
Q

What is hypertrophy?

A

Hypertrophy is the increase in the muscle cells

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4
Q

Know what muscular endurance is and how it’s measured

A

Muscular endrance is howmany situps you can do

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5
Q

Know what muscular strength is and how it’s measured

A

1 RM (repitition max) maximal force you can exert

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6
Q

Know what the term functional independence is and what it means

A

It is the ability to do activities without assistance

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7
Q

Know what angina pectoris is

A

It is chest pain resulting from the lack of blood flow and oxygen to the heart

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8
Q

Know what the angioplasty procedure corrects

A

It corrects plack in the arteries, fixes heart diseases

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9
Q

Know what Atherosclerosis is

A

It is fatty deposits in the lining of the arteries “plack”

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10
Q

Know what are considered blood lipids

A

The way cholesterol trigliceroids, fats going through the arteries

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11
Q

Know what testing procedure measures the flexibility of the low back and hamstrings

A

Modified sit and reach test

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12
Q

Know how aerobic exercise benefits the LDLs and the HDLs

A

LDLs- exercise reduces

HDLs- improve with exercise

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13
Q

Know the daily average decrease in calorie burn from age 25-60

A

360

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14
Q

Know the difference between slow and fast-twitch muscle fibers and which generate more force and are responsible for quick movements

A

Fast-twitch= most force and explosive quick movement

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15
Q

Know the benefits of each of the letters of the R.I.C.E. injury treatment

A

Rest, Ice, Compression, Elevation

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16
Q

Know what hemoglobin transports in the blood

A

Hemoglobin transports oxygen in the blood

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17
Q

Know if people with excess body fat are more flexible

A

No, that is a misconception. They are not more flexible.

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18
Q

Know what flexibility exercise are contraindicated

A

Windmill

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19
Q

Know where the alveoli are and what their function is

A

The alveoli are in the lungs and they do the gas exchange function

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20
Q

Know what a motor unit is and what it does

A

A motor unit is where the motor neuron (nerve) and muscle meet-> contraction/relaxation

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21
Q

Know if any of the risk factors for heart disease are reversible

A

Yes, some are modifiable: smoking, obesity, high blood pressure, high cholesterol, high blood sugar, stress. Age, gender, and genetics are the non-modifiable

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22
Q

Does it help to elevate an injured limb to decrease the pain?

A

Yes, elevate it

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23
Q

Know what all the benefits of aerobic training are

A

Cardio respiratory, rhythmic in nature, involves the large muscles of the body

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24
Q

Know what activities are anaerobic and how long these activities last

A

They last less than 3 min

25
Q

Know the difference between stroke volume and cardiac output

A

Stroke volume- how much blood is ejected from the heart per beat
Cardio output- ejected from heart per min

26
Q

Know how ones heart rate max is calculated

A

Age-220

27
Q

Know how the heart rate reserve is calculated

A

Maximal heart rate- resting heart rate =heart rate reserve

28
Q

Know how many minuets one should exercise to reap health benefits

A

30 min (for maintenance), 60- to lose weight. But the answer is 30 min

29
Q

Know the benefits of dynamic movements

A

Range of motion as opposed to isometric increase strength

30
Q

Know the benefits of using free weights over machines

A

More stabilizing muscle-> increase in strength (a training effect)

31
Q

Know the factors tat influence flexibility

A

Length of bone, ligaments, muscles (genetic factors)

32
Q

What type of flexibility exercise is most recommended

A

Slow sustained flex stretching

33
Q

Know what reduce risk is when it refers to disease

A

Risk is decreased as result of “whatever”

34
Q

Know when it is a bad time to exercise

A

Hot and Humid

35
Q

As it applies to sickness when would it be advised not to exercise?

A

Hacking cough

36
Q

Know what disease an abnormal cholesterol profile will contribute to

A

Cardiovascular disease

37
Q

Know how LDL’s and HDL’s contribute to risk of CHD

A

LDL’s increase chance of cardiovascular disease, HDL reduces risk of no heart attack, no plaque

38
Q

Know what reverse transport means as it applies to HDL’s

A

HDL’s ability to remove placking in arteries and cells like Pac Man

39
Q

Know what other diseases Type 2 diabetes contributes to

A

Obesity, cardiovascular

40
Q

Know what the A-Vo2 difference is measuring

A

blood de-oxygenation

41
Q

Know what the mitochondria in the muscle cells unction is

A

Cell metabolism and energy as result

42
Q

What is frequency?

A

It is how often a person exercises to get benefits

43
Q

What is the difference between recovery in poorly fit people and greatly fit people

A

Fit people recover in a shorter time

44
Q

strength can increase by…

A

increasing 1rm to 80% and 3 - 12 reps

45
Q

To gain the health benefits of weight lifting

A

8 - 12 reps.

46
Q

What are Plyometrics?

A

explosive jump training, stretch-recoil and stretch reflex, with the drawbacks of risk of injury.

47
Q

What does SAID stand for?

A

SAID - Specific Adaptations to Imposed Demand. Deals with Specificity.

48
Q

what is the definition of specificity?

A

Exercises that are tailored to desired effects. - SAID

49
Q

Strength training guidelines.

A

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.

50
Q

Downside of using anabolic steroids?

A

sometimes the effects are irreversible.

51
Q

PNF?

A

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.

52
Q

what is ballistic stretching?

A

bounce stretching and isn’t the most recommended.

53
Q

what are some effects of stress?

A

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.

54
Q

What is HITT?

A

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.

55
Q

What should a personal fitness program consist of?

A

five components of fitness: cardiorespiratory, muscular strength an endurance, body composition, and flexibility.

56
Q

Describe bypass surgery.

A

arteries that are not needed are sewn into the heart to get blood flow oxygenation to the heart.

57
Q

What are non-modifiable risk factors?

A

Age, Gender, and Family history.

58
Q

What is homocysteine?

A

breaks dow acids in the body and is necessary for metabolism, too much is bad. Enhances plaque formation and the accumulaton is toxic.

59
Q

what are the two types of diabetes?

A

type I is insulin dependent diabetes mellitus and type II is non-insulin dependent diabetes mellitus.

60
Q

What are the differences between systolic and diastolic pressures?

A

Systolic is pressure in arteries when heart is contracted and Diastolic is pressure in arteries when heart is relaxed.

61
Q

how does one prevent hypertension?

A

Increase daily physical activity, participate in resistance training, lose weight, eat less salt, do not smoke, practice stress management.

Kine 205 (1 decks)

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