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Aerobics > Quiz 1 > Flashcards

Quiz 1 Flashcards

1
Q

Physical benefits of exercise

A
  • build bone mass (reduced osteoarthritis/osteoporosis)
  • burns calories (lowers risk of becoming overweight
  • reduces risk of heart disease, hypertension, stroke
    improves function of immune system
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2
Q

psychological benefits

A
  • diminish anxiety and depression
  • control stress and minimize its negative effects on the body
  • improves self-esteem
  • improves cognition and problem-solving
  • improves sleep pattern
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3
Q

how much do you need to gain health benefits

A

2.5 hours/week of moderate-intensity aerobic activity
1.25 hours vigorous-intensity aerobic activity

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4
Q

components of physical fitness

A

muscular strength, muscular endurance, cardiorespiratory endurance, body comp, flexibility

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5
Q

muscle strength

A

the maximal force produced by a muscle or muscle group, tested by 1 RM

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6
Q

muscle endurance

A

the ability to repeatedly contract a muscle against resistance

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7
Q

cardiovascular endurance

A

the capacity of the heart and lungs to deliver oxygen and nutrients to the working muscles during sustained exercise

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8
Q

flexibility

A

the range of motion through a joint

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9
Q

body composition

A

the two components that make up body composition are adipose tissue and lean body mass

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10
Q

components of an exercise program

A

frequency, intensity, duration

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11
Q

monitoring exercise intensity

A

MPHR: 220-age
RPE: scale of 1-10
Talk test: If can talk then intensity is good

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12
Q

make exercise easier

A
  • limit ROM
  • reduce load/use body weight only
  • reduce/eliminate propulsion (jumping)
  • shorten lever
  • slow movement - improve stability
  • use isolation exercises rather than compound
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13
Q

how to make it harder

A
  • increase load
  • decrease stability
  • add propulsion
  • use compound movements
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14
Q

aerobic exercise

A
  • build cardiorespiratory endurance
  • burns glycogen and fat
  • high endurance events that increases stamina
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15
Q

anaerobic exercise

A
  • oxygen cant keep up with the body’s energy demands so the body utilizes stored energy sources to create ATP
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16
Q

what does interval training combine

A

combines aerobic and anaerobic training

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17
Q

what can interval training do for the body

A

by placing stress on systems without full recovery it helps the ability to tolerate and utilize the increased concentrations of lactic acid that forms

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18
Q

what is power

A

speed of maximal force, dependent of time sort of thing

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19
Q

stamina

A

ability to perform at max or near max levels

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20
Q

endurance

A

ability to sustain acitvity

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21
Q

energy pathways

A

immediate (ATP-CP), anaerobic glycolysis, aerobic glycolysis

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22
Q

ATP CP system

A
  • immediate energy pathway
  • 2-3 sec uses ATP in muscle
  • 6-8 sec uses CP until that runs out
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23
Q

anaerobic glycolysis

A
  • Short-term pathway
  • 30 sec-2 min
  • does not require oxygen and uses energy from glucose and glycogen for the formation of ATP
24
Q

aerobic glycolysis

A
  • long term
  • requires oxygen to produce ATP
  • for activities requiring sustained energy production
25
Q

do the energy pathway systems work at different times

A

no, these energy pathways work together, however, dominate at different times

26
Q

what are the three types of muscle fibers

A

slow twitch (Type 1), fast twitch (Type II), intermediate (Combo)

27
Q

what movement primarily uses slow twitch

A

aerobic movement

28
Q

what movement primarily uses fast twitch

A

anaerobic movement

29
Q

isotonic movement

A

muscle contraction that moves a joint

30
Q

isometric

A

there is no movement of the muscle fiber

31
Q

ligament

A

connective tissue that connects bone to bone

32
Q

what is an injury to a ligament called

A

sprain

33
Q

tendons

A

connective tissue that connects muscle to bone

34
Q

what is an injury to a tendon called

A

a sprain

35
Q

disadvantage to isometric movement and alignment

A

If some muscles are used more than others, then this can cause an imbalance in the body. training at a single joint also goes against alignment

36
Q

disadvantage to isometric movement and calorie expenditure

A

the more muslce tissue that you can involve with an exercise the more oxygen your body will consume, resulting in more calories being burned

37
Q

disadvantage to isometric movement and movement patterns

A

contrary to how the body actually functions as our body is meant to move in all planes of motion

38
Q

muscle strength

A
  • high intensity, 80-90% 1 RM
  • time under tension
  • fast twitch
    performed two to three
39
Q

muscle endurance

A
  • moderate intensity 70% of 1 RM
  • sit ups, pull ups
  • completed 3-5 times per week
  • slow twitch fibers
40
Q

flexibility

A

related to age
- static and dynamic, ballistic

41
Q

what is the effect of ballistic stretching

A

invokes opposite physicological reponse due to nerve fibers

42
Q

DOMS

A

delayed onset muscle soreness

43
Q

anterior

A

front

44
Q

posterior

A

back

45
Q

superior

A

top

46
Q

inferior

A

bottom

47
Q

medial

A

to the midline

48
Q

lateral

A

away from the midline

49
Q

parts of the spine

A

cervial: 7
thoracic: 12
lumbar: 5
sacrum: 5
coccyx: 4

50
Q

sagittal plane

A

divides body in right and left

51
Q

frontal plane

A

divides body in front and back

52
Q

transverse plane

A

top and bottom

53
Q

flexion and extension occur in what plane

A

sagittal plane

54
Q

abduction and adduction occur in what plane

A

the frontal plane

55
Q

rotation occurs in what plane

A

transverse plane

Aerobics (3 decks)

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