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Spex102 flashcards

1
Q

what factors are important when deciding length of warm up

A

the intensity and duration of the performance as well as the clinical health status. warm up likely to be proportional to the intensity of performance and inversely related to duration

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2
Q

why do we stretch

A

increase blood flow, warm up muscles, increase flexibility and reduce the risk of injury

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3
Q

what is flexibility

A

flexibility is the range of motion of a joint

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4
Q

what does stretching do

A

increases stretch tolerance, thixotropic effects and tonic muscle stretches

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5
Q

what are the essential components of physical fitness

A

cardiovascular fitness, musculoskeletal fitness, speed, body weight/composition and flexibility

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6
Q

principle of specificity

A

specific exercise will elicit a specific training response

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7
Q

principle of overload

A

progressively applying greater demands on your body induces appropriate adaptations that improve stress tolerance

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8
Q

principle of progression

A

application of progressive changes. increasing training volume, frequency or both

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9
Q

principle of individual differences

A

no individuals are the same

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10
Q

principle of initial values

A

individuals with lower fitness levels will see greater and faster changes compared to individuals with higher fitness levels

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11
Q

principle of diminishing returns

A

there will be a point where the improvements level off

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12
Q

principle of reversibility

A

after ceasing from fitness reversal of the adaptations will occur

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13
Q

principle of overtraining

A

too much training with little rest results in diminished returns

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14
Q

principle of periodisation

A

microcycle 1-4 weeks, macrocycle 2-12 months and mesocyclone 3-4 weeks

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15
Q

why should recovery be considered an active part of learning

A

when recovering systems undergo remodelling i.e. adaptations providing increased fitness levels

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16
Q

what are two strategies that have strong evidence supporting their value for both short term and long term

A

sleep and 24h nutritional intake

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17
Q

what are some applications of recovery in exercise

A

look at peoples BP profile, scientific insight into body’s stress response and orthostatic intolerance

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18
Q

what are some issues with densitometry

A

no information on body fat or muscle distributions. Variable densities on body tissues, lung residual volume or failure to exhale RV and trapped air in clothing, hair and GI tract

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19
Q

limitations with skin folds

A

sensitivity of clients and not used when BMI is greater than 30 kg/m2

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20
Q

assumptions with skin folds

A

constant compressibility, constant fraction of skin fold, fixed adipose tissue patterning, constant fat fraction and fixed proportion of internal to external fat

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21
Q

what is the evolution of the human musculoskeletal system

A

mass is in the centre of the body, proximal muscles tend to weight more and be stronger than distal muscles. Good distance runners and powerful throwers

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22
Q

what is a class 1 lever

A

axis is in the middle of the resistance and the effort. E.g atlanto occipital joint

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23
Q

what is a class 2 lever

A

resistance and effort are on the same side of the axis. Effort is further from axis than resistance. E.g Metatarsophalangeal joint

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24
Q

what is a class 3 lever

A

resistance and effort are on the same side of the axis. resistance is further from axis than effort. E.g long bones

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25
why can you calf raise so much
you have a class 2 lever at the ball of your foot, gastrocnemius and soleus can achieve high force values. High force capacity is evolved and enhanced across lifespan by weight bearing exercise
26
what is the effect of chains
resistance increases with bar height making the end of the lift as difficult at the end of the lift as the beginning.
27
what joints have mechanical disadvantage
most long bone joints as they require much greater muscle force than restrictive force to move or maintain equilibrium
28
do diets work
most people regain lost weight in long term. Only 5-18% of people maintain their weight loss. 1/3 gain more weight
29
why is fat mass important
protection, insulator, valuable fuel for energy and plays a part in metabolic process
30
how do muscle and adipose tissue cells cross talk chemically
myokines = muscle factors, adipokines = adipocyte factors. myokines are anti-inflammatory and adipokines are pro-intaflammatory
31
what is the first paradox of fat within muscle
1. IMTG levels increase in athletes as well as in diabetes and obesity. Important fuel for athletes, people with diabetes and obesity cannot be used if untrained
32
what is the second paradox of fat within muscle
2. Sarcopenic obesity. age related active loss of muscle mass and strength. disused muscle does not turn to fat
33
what is growth
growth is the increase in size or body mass resulting from an increase in complete all ready formed body parts
34
what is development
development is the changes over time in behaviour that leads to a state of organisation and specialised functional capacity
35
what is maturation
physical maturation is the qualitative advance in biological make up
36
health at every size
enhancing health, size and self acceptance, the pleasure of eating well based on internal cues, the joy of movement and an end to weight bias
37
what is an open skill
performed in a changing environment. movements are continuously adapted according to surrounding cortex
38
what is a closed skill
performed in predictable environment. movements can be planned ahead and self paced
39
what are the types of muscle contractions
concentric - muscle shortens during force application eccentric - muscle lengths during force application isometric - no change in length during force application
40
open kinetic chain
the distal segment can move freely. segments isolated
41
closed kinetic chain
distal and proximal segments are fixed. adjacent joints affect each other
42
resistance training
involves moving weight
43
endurance training
involves sustained effort
44
what are the movement phasing
in phase - same action synchronously anti phase - opposite action synchronously phase offset - continuum between in and anti phase
45
what is skill
skill is a complex movement with many factors; perception, decision-making and action
46
what is freezing the limbs
restricts independence of body parts, reduces variability of each body part and increases success because there is less that can go wrong during movement
47
what is freeing the limbs
increases the independence of the body parts, decreases constraints on degrees of freedom and allowing greater independent motion
48
exploitation of the environment
maximises mechanical-inertial properties of the limbs, requires less information processing and energy costs, exploits free energy available from environment
49
what is muscle size
maybe influenced by shape and layout of muscle fibres
50
stretch of muscle
stretch of contraction is a function of the number of cross linkages between actin and myosin
51
muscle moment arm
ability of the muscle to turn a joint. the larger the muscle moment are the larger moment that can be created by the muscle
52
what is velocity of contraction
the larger the rate of the contraction the faster that occurs, the less force a muscle can produce
53
what are implications for exercise prescription
muscles are strongest when tested isometrically at a joint angle where the muscle is at resting length and moment arm is optimal exercise practitioner should ensure some joint angle is used in repeat measurements the greater the range of motion of the exercise the more muscles you will engage increase muscle strength with high weight low velocity
54
what is work
a force must be applied to move an object or mass
55
what is power
power measures the rate at which we do work
56
how is power measured
using a vertical jump
57
what is endurance
this ability to sustain power over a period of time
58
what are some limits of human endurance
pace is exponentially slower with time. to sustainable intensity of around 2.5 x basal metabolic
59
what happens in short, intense power demand
aerobic fitness, anaerobic fitness, strength, economy of movement, motivation and psychology factors
60
what happens in prolonged power demand
aerobic fitness, energy availability, strength, equipment, physical resilience, psychological factors
61
how can endurance be measured
performance itself, surrogate performance. there are three key performance factors; max aerobic power, max sustainable threshold and economy of movement
62
what most determines aerobic power and threshold
heart pumping capacity (cardiac output), oxygen content in blood and muscles
63
why is max aerobic power so insightful
stresses most homeostatic variables
64
how does cardiovascular variables respond to increasing exercise intensity
mostly linear
65
how does respiratory and neuro-endocrine variables respond to increasing exercise intensity
mostly nonlinear
66
what is the procedure and criteria for measuring max aerobic power
duration must be enough to allow full activation of aerobic metabolism in muscle and O2 delivery by blood (usually 8-12 min duration), measure vo2
67
what is anabolic and catabolic reactions
anabolic is synthesis of molecules | catabolic reactions is breakdown of molecules
68
what factors affect the rate of energy transfer
mass action, enzymes, co-enzymes, temperature, pH
69
immediate energy system
atp stored in muscle and generated from splitting of Per. Provides 1 ATP and energy for less than 10 seconds
70
anaerobic glycolytic system
atp generated without oxygen. provides 2-3 enzymes and provides energy for high intensity exercise lasting 10-60s
71
aerobic oxidative system
three fuels can be used (triglyceride, proteins and glycogen). Provides 34 ATP
72
what can measuring energy usage tell us
exercise is not biggest daily energy use, direct contribution to weight control and energy requirements for expedition
73
what are some problems with measuring energy usage
misinformation, motivational dependence and ignores recovery energy
74
what is affect
an immediate response to a stimulus, can have an effect on mood
75
what is hedonic theory
people will come back to the things they enjoy. people use forecasting when deciding whether or not to undertake an activity
76
why does affect matter
motivation and mental health
77
changes to the brain with exercise
increased levels of; cerebral blood flow, temperature, metabolism, ammonia endogenous euphoriants and serotonin increased and decreased levels of blood oxygenation
78
how do we learn to control our bodies
association, conditioned reflexes, skill transfer and neural plasticity
79
what is neural plasticity
the ability of the brain to change continuously throughout the lifespan
80
what is a par-q
7 questions used to identify people in need of medical clearance. A yes on any question calls for referral to physician
81
what is exercise screening in athletes looking for
cardiac problems, respiratory issues, musculoskeletal issues and psychological issues
82
what is change and adherence
change is getting that 50% of people to initiate physical activity adherence is encouraging long term maintenance
83
what are the states of change
pre-contemplation, contemplation, preparation, action, maintenance and termination/relapse
84
what is autonomous and controlled motivation
autonomous motivation is motivation that comes from within i.e. enjoyment controlled motivation is coming from without i.e. pressure from others
85
how do we get people to experience autonomous motivation
provide them with choice, help them think that they can achieve and give them social support
86
how do you train strength
can do via intensity and/or time, requires neural activation, hypertrophy maximised by total work done and for those who are less trained or older should start with relatively lower loads
87
how do you train for power
large neural component so needs to be fairly specific, higher injury risk, well suited to performance simulations
88
what sort of practice distribution should we use
distributed is far more effective, however, task and inter-trial spacing matters
89
what is stress and strain
stress is the load put on the system while strain is the response to that load
90
why is exercise a uniquely diverse stressor
increases; force, thermal, oxidative stress and antigenic stress decreases; oxygen, accessible water, energy substances, minerals and vitamins increases and decreases; pH and CO2
91
what is tikanga
protocols
92
what is whakawhanaungatanga
building relationships
93
what is tiakikaitiakanga
principle of guardianship
94
what are the four components of the share tapa wha (walls)
taha whanau (family health), taha wairua (spiritual health), taha hinengaro (mental health) and Taha tinana (physical health)
95
what are the three principles of the treating
partnership, protection and participation
96
what is the most extreme environment for humanity
thermal stress - heat | environment - built environment
97
why do humans have limited resilience to very humid heat
limits evaporation and clime change will make some environments exceed even humans unique capacity to tolerate
98
what should you consider when deciding on training aids
what factors limit fitness - can they be improved and how or how much. could this have beneficial or harmful effects,, what does research show`
99
problems with exercise pill
exercise is more than just medicine, must be specific in time course and targeting the many important key signally molecules in the appropriate tissues
100
what are some positive features of pharmacological approaches
improve QOL for people with disease of genetic origin, help understand the role of specific cellular molecules, allow some people to reach a level where they can exercise
101
what are some pros of wearables
good indication. of activity, can be used to monitor activity, can increase sedentary, can be motivating, document and measure your experiences, being active tends to influence other good habits
102
what are some cons of wearables
can be expensive, can lead to extrinsic motivation, setting goals can be gamed, goals not validated and beholden to device
103
what are some benefits of lactate
allows glycolysis to continue, accepts H+ ions making an important buffer within muscle, valuable fuel, signalling molecule, increase excitability of motor cortex and marker of exercise intensity

Spex102 (1 decks)

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