T/F Flashcards
Factors that influence the basal metabolic rate
age, gender, physical size
What is basal metabolic rate
Number of calories your body needs to accomplish its most basic life-sustaining functions.
Energy source of the CNS
While glucose is the only macronutrient (fat, carbs, proteins) the nervous
system can utilise, the brain can also metabolise ketones for energy.
Agonist muscle
Muscle that produces the most force during a particular joint action (prime mover)
Antagonist muscle
Muscle that is relaxing or lengthening
Which type of muscle fiver appears red and why
Type 1 muscle fibres because they are dense with capillaries
Type 1 muscle fibres
Slow twitch, support long distance endurance activities
Type 2 muscle fibres
Fast-twitch, support quick, powerful movements
Non essential proteins
Range of amino acids that body can produce and does not rely totally from food source.
Essential proteins
Not made by the human body and must instead be acquired from our diet.
What does the strength of a muscle contraction depend on
- The number of motor units recruited
- The rate of neural stimulation of each motor unit
- How well the motor units are co-ordinated.
Concentric contraction
When the muscle SHORTENS while generating tension
Eccentric
muscle lengthens as the resistance becomes greater
Explain role of triceps during bicep curl
Antagonist muscle relaxing during the action
Principle of specificity
making training specific to the sport
Principle of individuality
states that a training program to be specific to each individual as different people will have different physical characteristics, lifestyle, responsiveness to training and personal preference
ur hot
x
is this correct? if not why? When planning a program, it is important to increase training intensity at the same
rate as training volume.
It is important to recognise the inverse relationship between intensity and volume. Both should not be increased at same time
Advantage of free weights
Versatility. You can perform a variety of
exercises covering all major muscle groups with just a set of dumbbells and barbells.
Isometric exercise
- Tightening of a specific muscle or group of muscles.
- Muscle doesn’t noticeably change length.
- The affected joint also doesn’t move
F.I.T.T formula
- Frequency
- Intensity
- Time
- Type
What is FITT formula used for
Designing training program
When is circuit weight training regularly used
In sports that does not rely on pure strength
Biomechanical breathing
Involves breathing out when expending effort and in during the return
Exercise to avoid the guilt of being inactive is an example of what type of motivation
Introjected
Valsalva manoeuvre
When making an expiratory effort against a closed airway
Hypertrophy
Increase in the cross sectional area of a muscle (increase muscle size due to increased workload)
Hyperplasia
Increased cell numbers, increasing muscle/organ size
Atrophy
Decrease in cell/organ size due to nutrient deprivation or disuse
Ben has recently started on his weights training program for the first time. In just 12 days he noticed that he could lift more weights then when he first started. This increase in strength is due primarily to…
- Neural adaptation
- Improvement in intermuscular coordination (agonist and synergist muscles are better coordinated to produce a greater lifting force)
ATP-PC energy system
- Anaerobic and does not need oxygen
- Quick at producing energy but does not last long
- Uses creatine phosphate to resynthesise ATP
What is the byproduct of anaerobic metabolism
Lactic acid
How is a person with physical wellness characterised
Fit instead of unfit
TRUE OR FLASE: The energy cost of walking at higher velocities (above 8km/h) is higher than that of running at the same speed.
True
Risk factor of getting a stitch
Dehydration
Which sport drinks are helpful when exercising for longer than 1 hour
only those with a relatively low sugar content (less than 8g/100ml).
Example of peripheral adaptation following endurance training
Increase in the number and the size of muscle mitochondria
Central adaptation
refers to changes in the blood delivery mechanism.
Peripheral adaptation
refers to changes in the working muscles.
Examples of central adaptation
- Greater pulmonary efficiency
- Enlarged thickness of the heart muscles
- Increase maximum cardiac output capacity
What is the best way to promote muscle hypertrophy
To perform a large volume of resistance exercises at high intensity
What should a warm up be preceded by
A general low to moderate intensity aerobic activity
Components of wellness
(EIPSS)
- Emotional
- Intellectual
- Physical
- Social
- Spiritual
