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Kines 205 > Midterm 2 > Flashcards

Midterm 2 Flashcards

1
Q

Muscular fitness

A

Achieved through progressive resistance training

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2
Q

Hypertrophy

A

A primary outcome of strength training - higher resting metabolism is directly related to lean body mass increase

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3
Q

Can women achieve the same amount of muscle hypertrophy as men?

A

No due to endocrinological differences between men and women; men have more muscle fibers and each fiber has more potential for hypertrophy

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4
Q

Muscular strength

A

Ability of a muscle to exert mac force against resistance

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5
Q

Muscular endurance

A

Ability of muscle to exert submaximal force repeatedly over time

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6
Q

Factors that affect muscular fitness

A 
Neural stimulation
Type of muscle fiber
Overload
Specificity of training
Training volume
Periodization
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7
Q

Slow-twitch fibers

A

have greater aerobic potential and slow speed of contraction

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8
Q

Fast-twitch fibers

A

have greater anaerobic potential and fast speed of contraction

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9
Q

SAID training

A

Specific Adaptation to Imposed Demand
To improve specific activity skills, the strength-training exercise performed should mimic the movement patterns in that particular activity

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10
Q

Overload principal

A

Increasing or decreasing the speed of repetitions
Decreasing the rest interval for endurance or increasing the rest interval for strength
Increasing volume
Applying any combo of these procedures

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11
Q

What principles are needed in developing a strength training program?

A 
Mode
Resistance
Sets
Frequency 
Volume
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12
Q

Isometric training

A

Muscle contraction that produces little or no movement

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13
Q

Dynamic training

A

Muscle contraction produces movement

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14
Q

Plyometrics

A

Explosive jump training, incorporating speed and strength training to enhance explosiveness

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15
Q

Core strength training

A

Designed to strengthen the abdominal, hip and spinal muscles
Improves posture and balance

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16
Q

Examples of core training exercises

A 
Abdominal crunch
Bend-leg curl-up
Reverse crunch 
Pelvic tilt
Side plank and plank
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17
Q

Pilates

A

Develop pelvic stability and abdominal control; exercises are coupled with focused breathing patterns
Improve muscle tone and length
Enhance joint stability

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18
Q

Flexibility

A

the achievable range of motion at a joint or group of joints without causing injury

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19
Q

In what ways does flexibility enhance quality of life?

A

Promotes healthy muscles and joints
Allows greater freedom of movement for sports and recreational activities
Enables activities of daily living

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20
Q

Plastic elongation

A

Permanent lengthening of soft tissue

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21
Q

Elastic elongation

A

Temporary lengthening of soft tissue

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22
Q

What tests assess flexibility needed for everyday movements?

A

Sit and Reach Test
Total Body Rotation Test
Shoulder Rotation Test

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23
Q

Static stretching

A

Muscles are lengthened gradually through a joint’s complete range of motion and held at final position

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24
Q

Passive stretching

A

Muscles are relaxed; an external force is applied to increase the range of motion

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25
Q

Ballistic stretching

A

Jerky, rapid and bouncy movements

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26
Q

Dynamic stretching

A

Characterized by speed of movement, momentum and active muscular effort

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27
Q

Controlled ballistic stretching

A

Slow, short, gentle and sustained movements

28
Q

Proprioceptive neuromuscular facilitation (PNF)

A

“Contract and relax” method performed with assistance of another person

29
Q

Effects of stress

A

Psychological stress may lead to back pain

30
Q

Skill-related fitness

A

Needed in athletics and in lifetime sports and activities

31
Q

Skill-related components

A

Agility
Balance
Coordination
Reaction time

32
Q

Agility

A

Ability to quickly and efficiently change body position and direction

33
Q

SEMO agility test

A

Measures general body agility

Involves side-stepping, backpedaling and sprinting

34
Q

Balance

A

Ability to maintain the body in proper equilibrium

35
Q

Coordination

A

Integration of the nervous and the muscular systems to produce correct, graceful and harmonious body movements

36
Q

What tests balance?

A

One-foot stand test

37
Q

What tests coordination?

A

Soda test

38
Q

Power

A

Ability to produce maximum force in the shortest time

39
Q

Reaction time

A

Time required to initiate a response to a given stimulus

40
Q

Speed

A

Ability to rapidly propel the body or a part of the body from one point to another

41
Q

Do people get a “physical high” during aerobic exercise?

A

Endorphins are released from the pituitary gland during vigorous exercise

42
Q

Amenorrhea

A

When a woman of age does not have their menstrual cycle

43
Q

How long should people wait after a meal before exercising?

A

Wait two hours after a regular meal before participating in strenuous physical activity

44
Q

Heat exhaustion

A

Drink cool water
Loosen or remove clothing; cool body with wet towel or apply ice packs
Lay down and elevate feet

45
Q

Heat stroke

A

Requires immediate emergency medical attention

Request help and get into a cool, humidity-controlled environment

46
Q

Exercise during illness

A

Avoid it if you have a fever, muscle ache, vomiting, diarrhea or a hacking cough

47
Q

RICE

A

Rest
Ice
Compression
Elevation

48
Q

What causes shin splints?

A

Lack of proper and gradual conditioning
Exercising on hard surfaces
Fallen foot arches and improper shoes
Chronic overuse

49
Q

How to manage shin splints

A

Stretch before and after physical activity
Ice massage for 10 to 20 minutes before and after exercise
Apply active heat for 15 minutes two to three times a day

50
Q

Periodization

A

Uses a systematic variation in intensity and volume to enhance fitness and performance

51
Q

Stress and illness

A

Physical and psychological stress alters the immune system

52
Q

Sleep and wellness

A

Sleep replenishes depleted energy levels

Allows the brain, muscles and body tissues to repair themselves

53
Q

What are the effects of sleep deprivation?

A

Weakened immune system
Impaired mental function
Increased risks for chronic diseases and psychological disorders

54
Q

Stress

A

Body’s mental, emotional and physiological response to any situation that is new, threatening, frightening or exciting

55
Q

Eustress

A

Health and performance improves even as stress increases

56
Q

Distress

A

Unpleasant or harmful stress under which health and performance deteriorate

57
Q

Self-esteem

A

A way of viewing and assessing yourself

58
Q

Type A behavior

A

trait of hard-driven, overambitious, aggressive and at times hostile and overly competitive individuals

59
Q

Type B behavior

A

exhibited by calm, casual, relaxed and easygoing people

60
Q

Type C behavior

A

Combo of Type A and B

61
Q

What factors impact vulnerability to stress?

A 
Health
Social support
Self worth 
Nurturance
Physical fitness
62
Q

Time management

A
  1. Keep 4-7 day diary of activities to ID time killers
  2. Set long and short range goals
  3. ID immediate goals and prioritize them for the day and week
  4. Use a daily planner to organize the day
  5. Conduct nightly audit of goals to prepare for the next day
63
Q

Meditation

A

Comprises a combo of techniques

Helps achieve a relaxed state of being

64
Q

Hatha yoga

A

Form of yoga that incorporates specific sequences of static-stretching postures to help induce the relaxation response

65
Q

Autogenic training

A

Individual places him/herself in a autohypnotic state by repeating and concentrating on feelings of heaviness and warmth in the extremities

Kines 205 (1 decks)

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