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spex102 > Revison > Flashcards

Revison Flashcards

1
Q

Does warming up reduce injury

A

Yes but can be injured in warm up and despite warm up

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2
Q

Does warm up improve performance

A

Yes but there are mixed results because you don’t want to over work the warm up

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3
Q

What are the 3 cost of warming up

A
  1. time
  2. Physiology
  3. use of substrate
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4
Q

What is warm up proportional to

A

Intensity

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5
Q

What is warm up inversely proportional to

A

duration of effort

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6
Q

Repetition (w/ practice) allow human to:
(3 point)

A
  1. percieve
  2. decide
  3. act
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7
Q

What is deliberate practice

A

differs from play
No immediate award
High interacts motivated
structured

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8
Q

what is deliberate play

A

internal motivation
unsupervised
immediate reward
enjoyment

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9
Q

representative learning is when

A

content reflects the performance of environment

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10
Q

What is challenge point (referring to practice)

A

modifying a skill for different people

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11
Q

High contextual interference effect means

A

you learn better and skills are in a random order

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12
Q

Do you learn better with a distribution of practice or mass group

A

distribution of practice

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13
Q

Does sleeping improve motor skills

A

yes sleep consolidate learning

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14
Q

What is a form of direct measurement?

A

Cadaver

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15
Q

What are some examples of indirect measuring

A

imaging of tissue, labeled water dilution, densitometry

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16
Q

What are some examples of doubly indirect measurement

A

Bio impedance analysis (BIA), skinfolds and ultra sound, 3D scanning , 2D photos

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17
Q

Most (and eventually all) of the energy released from stored chemical energy during exercise will become

A

Thermal energy (heat)

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18
Q

which would LEAST important performance determinant for cold water endurance

A

Anaerobic power

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19
Q

Which fuel can NOT be catabolised (broken down) and used to drive oxidative metabolism

A

Creatine Phosphate

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20
Q

Which is the LEAST useful got measuring energy usage

A

Knowing blood lactate concentration

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21
Q

What is the Gold-standard method by which you might be able to measure usage at rest or during exercise

A

Oxygen consumption

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22
Q

Upper sustainable limit of human metabolic rate, during prolonged exercise or other stress lasting weeks or more, appears to b approx. how high relative to BMR

A

2.5x

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23
Q

How efficiently do humans perform dynamic exercise? i.e. what proportion of stored food-substrate energy get converted into useful work

A

0-22%

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24
Q

Is heart rate linearly related to work rate and to oxygen consumption

A

YES

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25
Q

What is the gold standard for measuring body density

A

Underwater weighing

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26
Q

Muscles are the strongest when tested …..

A

isometrically
- specific to sport or isolates muscle joint

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27
Q

What is the best way to measure power

A

Vertical jump

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28
Q

What is the best way to train power

A

plyometric

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29
Q

Humans are built bilateral this allows

A

organisms to move purposefully and efficiently

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30
Q

Humans are built for what type of movements

A

Powerful and endurance

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31
Q

how is BMI measured

A

mass(kg)/height2 (m)

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32
Q

What does BMI not measure

A

body composition, fat mass, fat free mass

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33
Q

anthropometry is a standardised technique which

A

predict body size, proportion and shape

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34
Q

3 indirect measures

A

imaging tissue
labelled water dilution
densitomerty

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35
Q

Why can you calf raise so much weight

A

class 2 lever
gastrocnemius and solus able to achieve high force value
muscle configuration evolves

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36
Q

why do people train with chains on a bench press bar

A

the resistance will increase as the height of the bar increases. therefore end of the lift should feel as heavy as beginning

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37
Q

What is torque

A

the turning effect e.g. axis

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38
Q

how to measure torque

A

T= Fx r(moment arm)

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39
Q

what is the peak torque from biceps brachii at elbow flexion

A

80 degrees

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40
Q

what is the most efficient way to lose weight

A

eatting less

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41
Q

an open skill

A

is performed in a changing environment e.g. netball

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42
Q

an close skill is one that s

A

performed in a predictable environment e.g. tennis serve

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43
Q

concentric muscle is

A

shorting

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44
Q

eccentric muscle is

A

lengthing

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45
Q

open kinetic chain

A

movement that can move freely
e.g. dumbbell curl

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46
Q

Closed kinetic chain

A

distal and proximal segments are fixed
e.g. squat or press ups

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47
Q

What are two contributors to a skilled performance

A

Predisposition and practice

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48
Q

a skill requies

A

perception, intention, postural control and coordination

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49
Q

what is postural control

A

a key factor that under pins skilled performance
- subconscious controlled

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50
Q

what is the definition of coordination

A

pattern of body and limb motions relative to patterning of environmental objects and events

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51
Q

T/F
Typically more individual component parts or degrees of freedom that are necessary to perform a given task successfully

A

true

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52
Q

Degree of freedom

A

things the can move or change position

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53
Q

What are bernstein 3 learning stages

A
  1. freezing limbs
  2. releasing limbs
  3. exploitation of environment
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54
Q

What are some examples of physical literacy

A

agility, balance, coordination, speed power, precision, strength, endurance

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55
Q

Describe a force

A

Push or pull
moving object
Non-contact forced relate to mass and magnitude

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56
Q

What is titin when referring to force bing generated by contraction muscle

A

a highly elastic component that creates the stretch of muscle fibres

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57
Q

What is the peak/optimal load of force for a joint angle

A

75-85% mark

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58
Q

What is the men opt angle for elbow torque

A

86%

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59
Q

what is the equation for measuring force

A

F=m xa

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60
Q

how do you measure work - and what units

A

W= F x s
jules

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61
Q

if two people with the same mass and the same distance will the work be the SAME

A

YES

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62
Q

Power measures the rate of

A

work

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63
Q

what is one equation for power

A

P=w/t (watts)

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64
Q

what is the best way to measure max force

A

isometrically

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65
Q

what is the best way to measure max force

A

isometrically

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66
Q

How do you train power (3 ways)

A
  1. stimulate as many muscle fibres at one time
  2. simulate nervous system by moving quick
  3. use functional exercise = plyometrics
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67
Q

how do you measure power

A

vertical jump

68
Q

What is work rate limited by

A

rate of ATP

69
Q

What are the three forms of work ATP drives

A
  • mechanical work (muscle contractions)
  • chemical work (biosynthesis)
    transport work ( concentration of molecules
70
Q

contribution of each ATP resynthesis depends on the type of exercise ….

A

intensity and duration

71
Q

People who begin an exercise program approx. how many will drop out

A

approx. half

72
Q

TRUE OR FALSE
strength and endurance fitness interfere w/ each other in various ways

A

true

73
Q

Which type of motivation is most likely to lead to long- term pa adherence

A

if you have a reason to do it (autonomous)

74
Q

What THREE things need for health screening in healthy individuals

A
  • Exercise is safe for most
  • Identify individuals that may be at risk for serious acute exercise-related CVD events
  • Exercise related CVD events are rare
75
Q

How can you help someone become autonomously motivated for pa

A

Make them feel involved

76
Q

TRUE OR FALSE
effective exercise recruitment requires recruitment of most/all motor units

A

TRUE

77
Q

TRUE OR FALSE
PA is associated with approx. 1/3 lower risk of all causes and CVD

A

TRUE

78
Q

Exercise screening in athletes might be undertaken to identify what issues

A
  • Cardiac problems
  • Psychological issue
  • Musculoskeletal issues
  • Respiratory issues
79
Q

what is the name of one of the most popular traditional Maori games

A

Ki-o-Rahi

80
Q

for maori and parcific islands people, a strength- based approache to physical activitey means

A
  • tikanga
  • whanaungatanga (relationships)
  • reflecting on culture, identity and values
81
Q

Name the spiritual component of Duries Maori health model Te Whare Tapa Wha

A

te taha wairua

82
Q

name the family/releationship component of duri’s maori health model Te whare tapa Wha

A

Te taha whanau

83
Q

name the physical component of durie maoris health model te whare tapa wha

A

te taha tinana

84
Q

name the mental component of durie maoris health model te whare tapa wha

A

te taha hingeroa

85
Q

The WHO definition for health is

A

social, physical, mental wellbeing

86
Q

research indicates the most favoured places for PA in adolescents in Norway and in NZ

A

Open public, natural spaces

87
Q

Confounding variables

A

third variable in experiment

88
Q

What is an independent variable

A

variable that is is BY itself - what your measuring

89
Q

exercising moderately intensively for 30min/day Mon to Fri is ____ for post- meal insulin levels

A

is not good at reducing post-meal insulin levels when compared with the same amount of exercise split up throughout the day in 2 mins blocks

90
Q

those who are less active, and have type 2 diabetes have

A

an increased post-prandial glucose response compared to a healthy active person

91
Q

which two factors make the ‘built environment’ arguably the deadliest environment for humanity

A
  1. population attribution risk
  2. Lack of physiologucal defences, againsts its insidious, chronic effects
92
Q

counting steps per day provides a small component of daily energy usage. what is the largest component

A

Basal metabolism

93
Q

what is NOT an approach that can mimic exercise

A

because it by passes the risk associated with exercise

94
Q

T/F are humans more reslient in humid heat than dry heat

A

FALSE

95
Q

How many zones are in the playing area of the Ki-o-rahi game

A

5

96
Q

what are the names of the two teams that play Ki-o-rahi

A

Kioma
taniwha

97
Q

what are the four dimensions of maori health and wellness model are

A

Taha tinea
taha wairua
taha hingerao
taha whanau

98
Q

what does whanaungatanga mean

A

building relationships, sense of belonging, kinship

99
Q

what is the response to unexpected immersion in cold water called

A

cold shock response

100
Q

humans have evolved better tolerance to

A

hot, dry environments

101
Q

WHO: describes human health as

A

physical, mental and social wellbeing, NOT merely the absence of diseases

102
Q

Biophillic definition

A

focus on life and life giving process is innate, and emotional response to nature in genetic- we where born with it

103
Q

Hypotheses of biophillic

A

humans need to make contact with nature because is is fundamentally part of our wellbeing

104
Q

Longevity – urban and senior in japan is because of

A
  • parks near residential for taking stroll
  • streets lined w/ trees near residential
  • preferred living in current community
105
Q

how much PA per day can improve health

A

30mins a day

106
Q

having green spaces reduces risk of

A
  • CVD
  • obesity
  • hypertension
107
Q

environment positively associated with PA

A

• Residential density
• Intersection density
• Public transport
• Number of parks

107
Q

Built environment negative

A
  • pollution
  • population
    -spaces built for cars
108
Q

Post-prandial glucose regulation better w/?

A

more frequent exercise breaks

109
Q

Post prandial lipids lowest w/ ?

A

more frequent exercise breaks

110
Q

increase post-prandial glycaemia comes form

A

reducing exercising daily exercise

111
Q

how long does it take to get Higher glycaemic response

A

3 days

112
Q

reduction in post- prandial glucose from

A

standing desk

113
Q

Intervention studies vs observational research, which has stronger evidence of effect

A

Intervention studies

114
Q

which thermal stress will kill you the quickest and humans least adapted to

A

cold

115
Q

environment most extreme for humans

A

built environment

116
Q

built environment kills most for humanity because (2 factors)

A
  1. population attribution risk
  2. lacking physiologyical defencses
117
Q

what can humans adapt very well to (envionment)

A

heat

118
Q

what environment humans also adapt moderately

A

moderate hypoxia

119
Q

what are 3 effect from muscle factors (myokines) released during exercise

A
  • Anti-inflammatory effects
  • anti-tumour effects
  • growth effects for nerves and new blood vessels
120
Q

what doe not appear to be an effect from muscle factors (myokines) released during exercise

A

reducing subcutaneous fat mass but increasing visceral fat mass

121
Q

what is the major, short term determinant of a person’s basal metabolic rate

A

their fat free mass

122
Q

which is the least important consideration in training for power

A

ensuring that movement repetitions always be performed until failure

123
Q

which does not significantly influence the fatigue or adaptation caused by a given exercises stimulus

A

exercise preference

124
Q

interrupting prolonged sitting w/ short bouts (2mins) of moderately intensive physical activity regularly throughout the day

A

reduces post meal blood insulin levels

125
Q

what is not likely a problem associated with the creation of a supposed exercise pill or exercise mimetic

A

the medical industry will likely collapse through dramatic reduction in illness

126
Q

Increasing frequency, intensity and duration of a training program is an example of what training principle

A

over load principl

127
Q

why is skeletal muscle mass important

A
  • it provides physical capabilities (strength and power)
  • it is thermogenic
128
Q

what is true about fat mass

A

it is an insulator
could supply at least 12hrs of endurance exercise

129
Q

list two organs which muslce and/or fate crosstalk chemically with

A

liver, brain

130
Q

neural activation is required for strength training
t/f

A

true

131
Q

what does RPE stand for

A

rate of perceived exertion

132
Q

rise in core body temp is an example of

A

strain

133
Q

short practice sessions spread out (distributed) are ___ than longer, bunched (massed) practices ___

A

more effective, take more time

134
Q

skill learning is quicker in early lifer due to

A

neural plasticity

135
Q

whakawhanagatanga standss for

A

building relationships

136
Q

For Māori and Pacific Islands peoples a strengths-based approach to physical activity means all of the following, EXCEPT

A

deficit thinking

137
Q

three P’s of the Treaty of Waitangi

A

partnership
protection
participation

138
Q

) Who is the popular taonga tākaro Ki-o-Rahi based around

A

Rahitūtakahina and Te Arakurapakewai

139
Q

does practice make perfect

A

Not necessarily
depends on…
- how much
- what we practice
- organisation of skill
- how often

140
Q

what are some easily stretch bilateral muscles

A

e.g. hamstring, gastrocnemius

141
Q

what are anatomically impossible joint to stretch (monoarticular)

A

e.g. tibialis anterior

142
Q

FFM is ___ than FM

A

denser

143
Q

what is the difference between BMR and RMR

A

basal metabolic rate= when your awake through out the day
resting metabolic rate = 60-75% of total daily expenditure - resting

144
Q

what is affect

A

general feeling state

145
Q

hedonic theroy

A

people do things that make them fell good and avoid things that make them feel bad

146
Q

affective forcasting

A

thinking about how you feel in upcoming situation

147
Q

stress means

A

the load put on the system e.g. heat production

148
Q

strain means

A

the response to the system e.g. core temp

149
Q

contextual interference worse during practical performance than blocked but better at

A

retention and transfer

150
Q

what are 3 ways the body uses energy

A

1) during rest (resting metabolic rate)
2) breaking food down
3) and perform physical activity

151
Q

what are som metabolic risk factor of physical inactivity

A
  • raised blood pressure (hypertension)
  • high levels of fat in the blood (hyperlipidaemia)
  • high blood glucose Levels (hyperglycemia)
  • unhealthy body composition
152
Q

how does exercise influence hypertension

A

decreases BP y 5-7mmHg - from aerobic training

153
Q

how does exercise influence diabetes

A
  • lower blood glucose during and after exercise
  • resistance trainig: preserves lean tissue mass
154
Q

how does exercise influence hyperlipidaemia

A

improve body composition, morve LDL from blood to liver

155
Q

how does exercise influence body composition

A
  • body uses energy in three ways
  • reduce adipose tissue
  • reduce chronic inflammation
156
Q

what is the basis/rational of submax indirect test

A

increase fitness will aloow increase in pace and/or decrease in HR

157
Q

what is the basis of max indirect test

A

increase fitness will allow increase in endurance

158
Q

what is the basis of submax direct test

A

measure VO2 at different intensities predict VO2 max from its linear relation to heart rate

159
Q

what is the basis of max direct test

A

measure VO2 throughout max effort test - row test

160
Q

what are parameters

A

intensity, duration, frequency, pattern

161
Q

Stress or strain drives fatigue

A

strain

162
Q

what are some novel stressors

A

ischaemism parmacol, hormetics, vibration, antigens cogntive demands

163
Q

what are the 5 principles of HAES

A
  1. Enhancing health
  2. size and self acceptance
  3. the pleasure of eating well
  4. the joy of movement
  5. end to weight bias
164
Q

what is the dependent variable

A

what your measuring

165
Q

what is the independent variable

A

what isn’t changed - stands alone

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