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PATHFIT > PATHFIT 2 > Flashcards

PATHFIT 2 Flashcards

1
Q

It is a muscle contraction without motion

A

Isometric contraction

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2
Q

used to stabilize a joint, such as when a weight is held at waist level neither raising nor lowering it.

A

Isometric contraction

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3
Q

Also referred to as resistance exercise or strength training

A

Isometric contraction

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4
Q

Benefits of Isometric contraction

A
  • activating many muscle fibers at once.
  • require less practice
  • suitable for people with an injury or medical condition that restricts movement.
  • effective way to lower blood pressure.
  • improve muscle stability and the ability to hold weight over longer periods.
  • help with pain relief for lower back pain, knee osteoarthritis, and neck pain.
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5
Q

Examples of Isometric contraction

A

Plank
Wall sit
Glute bridge
Dead hang
Isometric squat

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6
Q

classically defined as the movement of a load at constant resistance through an arc of motion.

A

Isotonic contraction

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7
Q

occur when the muscle changes length, producing limb motion.

A

Isotonic contraction

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8
Q

also referred to as aerobic, dynamic, or endurance exercise

A

Isotonic exercise

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9
Q

involves high-repetition movements against low resistance and includes such activities as walking, running, swimming, and cycling

A

Isotonic exercise

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10
Q

produces limb movement without a change in muscle tension

A

Isotonic muscle contraction

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11
Q

produces muscle tension without a change in limb movement.

A

Isometric muscle contraction

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12
Q

muscle lengthening as the muscle produces tension and the insertion moves away from the origin.

A

Eccentric contractions

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13
Q

require less energy

A

Eccentric contractions

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14
Q

thought to be responsible for some aspect of postexercise muscle soreness.

A

Eccentric contractions

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15
Q

is muscle shortening as the muscle produces tension while the insertion moves toward the origin.

A

Concentric contractions

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16
Q

Movement occurs in the same direction as the tension and joint motion because the contractile force is greater than the resistive force.

A

Concentric contractions

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17
Q

Require more energy

A

Concentric contractions

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18
Q

Benefits of isotonic contractions

A

Stronger muscles
Increased muscle mass
Stronger bones
Better cardiovascular health
Functional strength and ability
Weight loss

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19
Q

Risk of isotonic contractions exercise

A

Muscle strain
Joint injury
Cardiac events
Dehydration
Overtraining

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20
Q

Examples of isotonic contractions

A

Push ups
Pull ups
Alternator lunges
Squat thrust
Military press
Bicep curls

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21
Q

Tone of muscle

A

Isotonic contractions

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22
Q

Used in rehab, meter or length

A

Isometric contractions

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23
Q

commonly used in strength and conditioning and bodybuilding.

A

Time-under-tension or TUT

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24
Q

A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed.

A

Time-Under-Tension or TUT

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25
Q

refers to the amount of time a muscle is held under tension or strain during an exercise set.

A

Time-Under-Tension or TUT

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26
Q

is a weightlifting term that refers to the total amount of time a muscle or muscle group is under activation during a set.

A

Time-Under-Tension

27
Q

Types of muscles

A

Skeletal
Cardiac
Smooth

28
Q

Type of muscle, regulation of blood

A

Smooth muscle

29
Q

Type of muscle, movement of heart

A

Cardiac muscle

30
Q

It is involuntary, movement of skeleton

A

Skeletal muscle

31
Q

TUT 3 phase

A

Lowering
Lifting
Pausing

32
Q

FITT Principles

A

how often
how hard
how long
what kind

33
Q

Hierarchy of muscles

A

Molecular level
Microscopic level
Cell level
Tissue level
Organ level

34
Q

Characteristic of muscle

A

excitability
contractility
extensibility
elasticity

35
Q

Levels of muscles

A

Muscle
Fascicle
Muscle cell or fiber
Myofibril
Sarcomeres
Filaments

36
Q

This type of breathing is a type of deep, even breathing that engages your diaphragm, allowing your lungs to expand and creating negative pressure that drives air in through the nose and mouth, filling your lungs.

A

Diaphragmatic Breathing

37
Q

This type of breathing comes from the chest and involves short, rapid breaths.

A

Thoracic breathing

38
Q

are a form of breath regulation, also known as pranayama.

A

Breathing techniques

39
Q

involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern.

A

Alternate-nostril breathing

40
Q

also known as abdominal breathing or diaphragmatic breathing, each day can reduce stress and anxiety.

A

Belly Breathing

41
Q

Also known as four-square breathing, box breathing is very simple to learn and practice.

A

Box breathing

42
Q

also called the relaxing breath, acts as a natural tranquilizer for the nervous system.

A

4-7-8 breathing

43
Q

or simhasana in Sanskrit, during which you stick out your tongue and roar like a lion, is another helpful deep breathing practice.

A

Lion’s breath

44
Q

involves focusing on your breathing and bringing your attention to the present without allowing your mind to drift to the past or future.

A

Mindfulness breathing

45
Q

is a simple breathing technique that will help make deep breaths slower and more intentional.

A

Pursed-lip breathing

46
Q

It is also known as coherent breathing

A

Resonance breathing

47
Q

You can perform this as often as needed

A

Simple breathing exercise

48
Q

called thoracic or chest breathing, causes an upset in the body’s oxygen and carbon dioxide levels, resulting in increased heart rate, dizziness, muscle tension, and other physical sensations.

A

Shallow breathing

49
Q

is the process of quickly activating all of your core muscles and sucking in your stomach. (Abdominal core)

A

Abdominal bracing

50
Q

Benefits of breathing techniques

A

Detoxify the body
Improve digestion
Increase spine stability
Decrease spine pain
Sharpen balance
Enhance digestion
Boost your ability to completely fill your lungs

51
Q

Benefits of bracing techniques

A

Improve athletic performance
Reduce strain on your neck and lower back
Protect these injury-prone areas from straining
Improve posture

52
Q

is the process of moving air into and out of the lungs to exchange gases with the internal environment.

A

Breathing

53
Q

is a form of voluntary core activation that involves actively pressurizing the abdominal cavity.

A

Bracing

54
Q

Proper breathing and bracing can help you:

A

Lift objects safely & efficiently
Engages more ab muscles
Improve running form & gait
Good prep for contact sports
Can be used during most activities

55
Q

are form of breath work used to improve well-being by reading your stress, anxiety, develop cardiovascular

A

Breathing

56
Q

is a mathematical formula that helps you determine your target heart rate (HR) training zone.

A

Karvonen formula

57
Q

Used to calculate target heart rate during exercise

A

Karvonen formula

58
Q

Variables of karvonen formula

A

heart rate
-age
-intensity

59
Q

one multijoint movements that work several muscles or muscle groups at once.

A

Compound exercises

60
Q

List compound exercises

A

Squats
Bench press
Pull ups
Lunges

61
Q

Benefits of compound exercises

A

Efficiency
Functional strength
Muscle engagement
Calorie burn
Hormonic response
Joint health
Improve coordination
Overall toned of the body

62
Q

uses several muscle groups collaboratively to perform a movement

A

Compound exercises

63
Q

are sometimes beneficial in physical therapy to strengthen certain muscles or rehabilitate them after injury.

A

Isolation exercises

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