sample test 2 Flashcards
what is specificity?
the focused effort of excersise ina certain way. Said principle: specific adaptation to imposed demands.
Define individual difference
the taking into account the genetic make up, exercise history, fiber type ratio, motivation level, and anatomical physics of the body
define reversibility
a major decrease in strength and aerobic capacity are apparent after 2 weeks w/out exercise, and a major decrease in anaerobic capacity after 3 weeks w/out exercise
discuss the concept of periodization
the gradual cycling of specificity, intensity, volumn, duration, or frequency to acheive a specific goal
what is polymerization?
the joining of singular molecules into long chains similar to beads on a necklace.
what is a monomer?
the individual molecule substance.
the key sugars are
galactose, fructose, glucose
what is the all or none theory?
when a myofiber is innervated by a cell it contracts totally or not at all
how could you determine maximum HR and training HR when designing a cardiovascular workout for a client?
VO2 max test: 220-agex%=THR
220-age-RHRx%+RHR=THR
(karvonen)
or 220-agex%x1.15=THR
Janda suggested there is a group of postural muscles involved static tasks such as standing or sitting that have a tendency to become overactive. the muscles are referred to as ?
tonic musculature
what major role does potassium play in the body?
production of energy, muscle contraction, beating of the heart, synthesis of protein, nerve tranquilization, kidney function
what is Rheumatoid arthritis?
an autoimmune process resulting in inflammation of the synovial fluid contained in the burs sacks of the joint surfaces
what should a trainer pay attention to when working with a pregnant client in her first trimester?
HR, core temperature, and making sure the client is not exercised to exhaustion
how often should a pregnant woman consume water when exercising? how much water should be consume in an hour long session?
at least every 10 minutes. 16-32 ounces during 1 hour session
what muscle flexes the elbow joint?
biceps brachii, brachioradialis, brachialis
name the 4 muscles of the rotator cuff
supraspinatus, infraspinatus, teres minor, and subscapularis
what is the origin and insertion of the pectoralis major?
medial half of the clavicle, the sternum, the costal cartilages of the upper 6 ribs and the aponeurosis of the external oblique muscle. insertion: greater tubercle of the humerus
what do the trunk muscles consist of?
back extensors that bend the trunk backwards, lateral flexors that bend it sideways, and anterior abdominals that bend it forward
what is the starting position for the back extension machine?
seated in ideal alignment w/ arms crossed. line up hip joind with axis of machine
what are the mechanical points of the reverse crunch?
do not throw the legs, placing arms above head will help with balance, do not move legs past the point of full abdominal contraction as this strains the neck
what is the risk/benefit of the butt blaster machine?
risk: body weight plus resistance is resting on 1 knee, really tough to stabalize spine, room in hip extension beyond neutral=10-30 degrees, limited range to work the glutes. benefits:minimal gluteus stimulation
define the term volumn
volumn can be measured by the total amount of work performed in a training session. this can be measured by the amount of reps completed or total amount of weight lifted. this can be measured by each set, workout, day, week, month ect.
define the term intensity
is a measure of ones applied strength relative to their current level of maximum strength. intensity is most easily represented as a % of ones repetition maximum
how much time under tension is needed to receive an aerobic/muscular endurance training effect?
greater then 70 seconds
