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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
Q

why can you calf raise so much

A

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

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26
Q

what is the effect of chains

A

resistance increases with bar height making the end of the lift as difficult at the end of the lift as the beginning.

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27
Q

what joints have mechanical disadvantage

A

most long bone joints as they require much greater muscle force than restrictive force to move or maintain equilibrium

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28
Q

do diets work

A

most people regain lost weight in long term. Only 5-18% of people maintain their weight loss. 1/3 gain more weight

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29
Q

why is fat mass important

A

protection, insulator, valuable fuel for energy and plays a part in metabolic process

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30
Q

how do muscle and adipose tissue cells cross talk chemically

A

myokines = muscle factors, adipokines = adipocyte factors. myokines are anti-inflammatory and adipokines are pro-intaflammatory

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31
Q

what is the first paradox of fat within muscle

A
  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
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32
Q

what is the second paradox of fat within muscle

A
  1. Sarcopenic obesity. age related active loss of muscle mass and strength. disused muscle does not turn to fat
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33
Q

what is growth

A

growth is the increase in size or body mass resulting from an increase in complete all ready formed body parts

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34
Q

what is development

A

development is the changes over time in behaviour that leads to a state of organisation and specialised functional capacity

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35
Q

what is maturation

A

physical maturation is the qualitative advance in biological make up

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36
Q

health at every size

A

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

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37
Q

what is an open skill

A

performed in a changing environment. movements are continuously adapted according to surrounding cortex

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38
Q

what is a closed skill

A

performed in predictable environment. movements can be planned ahead and self paced

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39
Q

what are the types of muscle contractions

A

concentric - muscle shortens during force application
eccentric - muscle lengths during force application
isometric - no change in length during force application

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40
Q

open kinetic chain

A

the distal segment can move freely. segments isolated

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41
Q

closed kinetic chain

A

distal and proximal segments are fixed. adjacent joints affect each other

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42
Q

resistance training

A

involves moving weight

43
Q

endurance training

A

involves sustained effort

44
Q

what are the movement phasing

A

in phase - same action synchronously
anti phase - opposite action synchronously
phase offset - continuum between in and anti phase

45
Q

what is skill

A

skill is a complex movement with many factors; perception, decision-making and action

46
Q

what is freezing the limbs

A

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
Q

what is freeing the limbs

A

increases the independence of the body parts, decreases constraints on degrees of freedom and allowing greater independent motion

48
Q

exploitation of the environment

A

maximises mechanical-inertial properties of the limbs, requires less information processing and energy costs, exploits free energy available from environment

49
Q

what is muscle size

A

maybe influenced by shape and layout of muscle fibres

50
Q

stretch of muscle

A

stretch of contraction is a function of the number of cross linkages between actin and myosin

51
Q

muscle moment arm

A

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
Q

what is velocity of contraction

A

the larger the rate of the contraction the faster that occurs, the less force a muscle can produce

53
Q

what are implications for exercise prescription

A

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
Q

what is work

A

a force must be applied to move an object or mass

55
Q

what is power

A

power measures the rate at which we do work

56
Q

how is power measured

A

using a vertical jump

57
Q

what is endurance

A

this ability to sustain power over a period of time

58
Q

what are some limits of human endurance

A

pace is exponentially slower with time. to sustainable intensity of around 2.5 x basal metabolic

59
Q

what happens in short, intense power demand

A

aerobic fitness, anaerobic fitness, strength, economy of movement, motivation and psychology factors

60
Q

what happens in prolonged power demand

A

aerobic fitness, energy availability, strength, equipment, physical resilience, psychological factors

61
Q

how can endurance be measured

A

performance itself, surrogate performance. there are three key performance factors; max aerobic power, max sustainable threshold and economy of movement

62
Q

what most determines aerobic power and threshold

A

heart pumping capacity (cardiac output), oxygen content in blood and muscles

63
Q

why is max aerobic power so insightful

A

stresses most homeostatic variables

64
Q

how does cardiovascular variables respond to increasing exercise intensity

A

mostly linear

65
Q

how does respiratory and neuro-endocrine variables respond to increasing exercise intensity

A

mostly nonlinear

66
Q

what is the procedure and criteria for measuring max aerobic power

A

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
Q

what is anabolic and catabolic reactions

A

anabolic is synthesis of molecules

catabolic reactions is breakdown of molecules

68
Q

what factors affect the rate of energy transfer

A

mass action, enzymes, co-enzymes, temperature, pH

69
Q

immediate energy system

A

atp stored in muscle and generated from splitting of Per. Provides 1 ATP and energy for less than 10 seconds

70
Q

anaerobic glycolytic system

A

atp generated without oxygen. provides 2-3 enzymes and provides energy for high intensity exercise lasting 10-60s

71
Q

aerobic oxidative system

A

three fuels can be used (triglyceride, proteins and glycogen). Provides 34 ATP

72
Q

what can measuring energy usage tell us

A

exercise is not biggest daily energy use, direct contribution to weight control and energy requirements for expedition

73
Q

what are some problems with measuring energy usage

A

misinformation, motivational dependence and ignores recovery energy

74
Q

what is affect

A

an immediate response to a stimulus, can have an effect on mood

75
Q

what is hedonic theory

A

people will come back to the things they enjoy. people use forecasting when deciding whether or not to undertake an activity

76
Q

why does affect matter

A

motivation and mental health

77
Q

changes to the brain with exercise

A

increased levels of; cerebral blood flow, temperature, metabolism, ammonia endogenous euphoriants and serotonin
increased and decreased levels of blood oxygenation

78
Q

how do we learn to control our bodies

A

association, conditioned reflexes, skill transfer and neural plasticity

79
Q

what is neural plasticity

A

the ability of the brain to change continuously throughout the lifespan

80
Q

what is a par-q

A

7 questions used to identify people in need of medical clearance. A yes on any question calls for referral to physician

81
Q

what is exercise screening in athletes looking for

A

cardiac problems, respiratory issues, musculoskeletal issues and psychological issues

82
Q

what is change and adherence

A

change is getting that 50% of people to initiate physical activity
adherence is encouraging long term maintenance

83
Q

what are the states of change

A

pre-contemplation, contemplation, preparation, action, maintenance and termination/relapse

84
Q

what is autonomous and controlled motivation

A

autonomous motivation is motivation that comes from within i.e. enjoyment
controlled motivation is coming from without i.e. pressure from others

85
Q

how do we get people to experience autonomous motivation

A

provide them with choice, help them think that they can achieve and give them social support

86
Q

how do you train strength

A

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
Q

how do you train for power

A

large neural component so needs to be fairly specific, higher injury risk, well suited to performance simulations

88
Q

what sort of practice distribution should we use

A

distributed is far more effective, however, task and inter-trial spacing matters

89
Q

what is stress and strain

A

stress is the load put on the system while strain is the response to that load

90
Q

why is exercise a uniquely diverse stressor

A

increases; force, thermal, oxidative stress and antigenic stress
decreases; oxygen, accessible water, energy substances, minerals and vitamins
increases and decreases; pH and CO2

91
Q

what is tikanga

A

protocols

92
Q

what is whakawhanaungatanga

A

building relationships

93
Q

what is tiakikaitiakanga

A

principle of guardianship

94
Q

what are the four components of the share tapa wha (walls)

A

taha whanau (family health), taha wairua (spiritual health), taha hinengaro (mental health) and Taha tinana (physical health)

95
Q

what are the three principles of the treating

A

partnership, protection and participation

96
Q

what is the most extreme environment for humanity

A

thermal stress - heat

environment - built environment

97
Q

why do humans have limited resilience to very humid heat

A

limits evaporation and clime change will make some environments exceed even humans unique capacity to tolerate

98
Q

what should you consider when deciding on training aids

A

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
Q

problems with exercise pill

A

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
Q

what are some positive features of pharmacological approaches

A

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
Q

what are some pros of wearables

A

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
Q

what are some cons of wearables

A

can be expensive, can lead to extrinsic motivation, setting goals can be gamed, goals not validated and beholden to device

103
Q

what are some benefits of lactate

A

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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