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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
Ballistic stretching
Jerky, rapid and bouncy movements
26
Dynamic stretching
Characterized by speed of movement, momentum and active muscular effort
27
Controlled ballistic stretching
Slow, short, gentle and sustained movements
28
Proprioceptive neuromuscular facilitation (PNF)
"Contract and relax" method performed with assistance of another person
29
Effects of stress
Psychological stress may lead to back pain
30
Skill-related fitness
Needed in athletics and in lifetime sports and activities
31
Skill-related components
Agility Balance Coordination Reaction time
32
Agility
Ability to quickly and efficiently change body position and direction
33
SEMO agility test
Measures general body agility | Involves side-stepping, backpedaling and sprinting
34
Balance
Ability to maintain the body in proper equilibrium
35
Coordination
Integration of the nervous and the muscular systems to produce correct, graceful and harmonious body movements
36
What tests balance?
One-foot stand test
37
What tests coordination?
Soda test
38
Power
Ability to produce maximum force in the shortest time
39
Reaction time
Time required to initiate a response to a given stimulus
40
Speed
Ability to rapidly propel the body or a part of the body from one point to another
41
Do people get a "physical high" during aerobic exercise?
Endorphins are released from the pituitary gland during vigorous exercise
42
Amenorrhea
When a woman of age does not have their menstrual cycle
43
How long should people wait after a meal before exercising?
Wait two hours after a regular meal before participating in strenuous physical activity
44
Heat exhaustion
Drink cool water Loosen or remove clothing; cool body with wet towel or apply ice packs Lay down and elevate feet
45
Heat stroke
Requires immediate emergency medical attention | Request help and get into a cool, humidity-controlled environment
46
Exercise during illness
Avoid it if you have a fever, muscle ache, vomiting, diarrhea or a hacking cough
47
RICE
Rest Ice Compression Elevation
48
What causes shin splints?
Lack of proper and gradual conditioning Exercising on hard surfaces Fallen foot arches and improper shoes Chronic overuse
49
How to manage shin splints
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
Periodization
Uses a systematic variation in intensity and volume to enhance fitness and performance
51
Stress and illness
Physical and psychological stress alters the immune system
52
Sleep and wellness
Sleep replenishes depleted energy levels | Allows the brain, muscles and body tissues to repair themselves
53
What are the effects of sleep deprivation?
Weakened immune system Impaired mental function Increased risks for chronic diseases and psychological disorders
54
Stress
Body's mental, emotional and physiological response to any situation that is new, threatening, frightening or exciting
55
Eustress
Health and performance improves even as stress increases
56
Distress
Unpleasant or harmful stress under which health and performance deteriorate
57
Self-esteem
A way of viewing and assessing yourself
58
Type A behavior
trait of hard-driven, overambitious, aggressive and at times hostile and overly competitive individuals
59
Type B behavior
exhibited by calm, casual, relaxed and easygoing people
60
Type C behavior
Combo of Type A and B
61
What factors impact vulnerability to stress?
``` Health Social support Self worth Nurturance Physical fitness ```
62
Time management
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
Meditation
Comprises a combo of techniques | Helps achieve a relaxed state of being
64
Hatha yoga
Form of yoga that incorporates specific sequences of static-stretching postures to help induce the relaxation response
65
Autogenic training
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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