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test 3 Flashcards

1
Q

cardiac output (Q)

A

amt of blood pumped by heart in liters per min (SV x HR)

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2
Q

stroke volume

A

quantity of blood ejected with each beat. regulated by end diastolic volume and catecholamines

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2
Q

CVD responses

A

stroke volume: end diastolic volume is significantly increased. Frank Starling mechanism= increased cardiac emptying

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2
Q

true or false: HR increases lineraly with increases in intensity, max HR +- 10-12 bpm

A

true

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3
Q

true or false: O2 uptake increases during an acute bout of aerobic exercise

A

true

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3
Q

maximal oxygen uptake

A

the greatest amount of oxygen that can be used at the cellular level for the entire body

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4
Q

resting oxygen uptake

A

estimated at 3.5 ml of O2 per kg of body weight per min; defined as 1 MET

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5
Q

tidal volume

A

comprises about 350 ml of room air that mixes with aleveolar air, about 15-0 ml of air in larger passages (anatomical dead space)

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6
Q

cardiovascular adaptations

A

increases in maximal cardiac output, SV, and fiber capillary density, increased parasympathetic tone leads to decreases in resting and submaximal exercise HR. MAX HR = 220-age in years

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7
Q

aerobic endurance training results in:

A

reduced body fat, inc. max. O2 uptake, inc. running economy, inc. respiratory capacity, lower blood lactace concentrations at submax exercise, inc. mitochondrial and capillary densities, improved enzyme activity, dec. resting cardiac output

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8
Q

altitude changes

A

changes occur at elevations > 3900 ft. values return to normal after 2 weeks. several adjustments occur during prolonged altitude exposure

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8
Q

maximal aerobic power decreases with age in adults

A

true?

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9
Q

overtraining: CVD responses

A

greater volumes of training affect HR

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9
Q

overtraining: biochem responses

A

high training volume results in inc. levels of creatine kinase, indicating muscle damage, muscle glycogen decreases with prolonged periods of overtraining

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9
Q

markers of aerobic overtraining

A

dec. performance, dec. percentage of body fat, dec. max O2 uptake, altered BP, inc. muscle soreness, dec. muscle glycogen, altered resting HR, inc. submax exercise HR, dec. lactate, inc. creatine kinase, altered cortisol concentration, dec. ratio of total testosterone:cortisol, dec. ratio of free testosterone: cortisol

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10
Q

detraining

A

if inactivity rather than proper recovery follows exercise, an athlete loses training adaptations

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10
Q

tapering

A

the planned reduction of volume in training that occurs before an athletic competition or a planned recovery microcycle

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10
Q

puberty

A

refers to a period of time in which secondary sex characteristics develop and a child is transformed into a young adult. changes occur in body composition, and performance of physical skills

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11
Q

damage to the growth cartilage may impair the growth and development of the affected bone. risk can be reduced with technique, sensible progression, and instruction by qualified strength and conditioning professionals

A
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12
Q

T or F: peak strength is usually attained by age 30 in untrained women

A

false- age 20 in women

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13
Q

T or F: peak strength is usually attained by 20-30 in untrained men

A

T

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13
Q

body types by the end of adolescence

A

mesomorphic: muscular and broad shoulders
endomorphic: rounder and broader hips
ectomorphic: slender and tall ( late maturers)

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13
Q

Preadolescent boys and girls can
significantly improve their strength above
and beyond growth and maturation with
resistance training. Neurological factors, as
opposed to hypertrophic factors, are
primarily responsible for these gains

A
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14
Q

how do we reduce overuse injuries in youth?

A

evals by sports physician, parent education on risks and benefits of sports, preparatory conditioning, children encouraged to participate in year round physical activity

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14
youth resistance training guidelines
increase resistance gradually as strength improves, 1-3 sets of 6-15 reps on variety of exercises can be performed, advanced multi joint ex. may be incorporated if appropriate loads and form are the focus
14
sex differences in strength and power output
women generally have about 2/3 strength of men. when looking at relative FFM and muscle cross sectional area differences in strength between men and women disappear
15
T or F: in terms of absolute strength women are generally weaker than men becuase of their lower quantity of muscle
T
15
T or F: women can increase their strength at the same rate as men or faster
T
15
what is the female athlete triad?
amenorrhea, eating disorder, osteoporosis
16
T or F: females are up to 8x more likely to get an ACL injury than male players
F. they are 6x as likely than men
17
why are females at a higher risk of ACL injury than men?
joint laxity, ligament size, and neuromuscular deficiency
18
age related changes in musculoskeletal health
loss of bone and muscle with age increases risk for falls, hip fractures and long term disability
18
at which age does bone and muscle density begin?
30
18
T or F: a direct resutl of the reduction in muscle mass (with age) is a loss of muscular strength and power
T
18
why are seniors an increased fall risk?
decreased muscle strength and power, decreased reaction time, impaired balance, postural stability, and reduced tendon compliance
18
what are the safety recommendations for resistance training for seniors?
avoid valsalva maneuver, allow 48-72 hours of recovery, perform all activities in ROM that is pain free, instruction from qualified instructors
19
ideal performance state involves:
absence of fear of failure, no thinking/analysis of performance, narrow focus of attention on the activity, sense of effortlessness, sense of personal control, distortion of time and space
19
state anxiety
actual experience of apprehension and uncontrolled arousal
19
trait anxiety
personality characteristic
20
drive theory
as an individaul's arousal or state anxiety increases, so too does performance
21
T or F: simple or well learned tasks cannot tolerate hihg degrees of arousal
F
22
motive to achieve success (MAS)
the capacity to experience pride in one's accomplishments, characterized by a desire to challenge oneself
22
motive to avoid failure (MAF)
desire to protect one's ego and self-esteem; more about avoiding the perception of shame than about avoiding failure
22
positive reinforcement
The act of increasing the probability of occurrence of a given behavior by following it with or presenting an action, object, or event such as praise, decals on the helmet, or prizes and awards
23
negative reinforcement
increases the probability of occurrence of a given operant by removing an act, object, or event that is typically aversive
23
attention
The processing of both environmental and internal cues that come to awareness
24
selective attention
The ability to inhibit awareness of some stimuli in order to process others
24
routine
Adoption of a ritual or mental checklist.
24
T or F: Selective attention, commonly referred to by athletes as their level of focus, is the suppression of task-irrelevant stimuli and thoughts
T
24
relaxation techniques
autogenic trianing and systematic desensitization
24
autogenic training
The PMR cycle for each muscle group is replaced with an attentional state that focuses on the sense of warmth and heaviness for a particular limb or muscle group
24
Systematic desensitization
Combines mental and physical techniques that allow the athlete to replace a fear response with a relaxation response
25
How should athletes use arousal control techniques?
-An athlete should employ arousal reduction techniques when performing a new skill or one that is complex. – Athletes should employ arousal enhancement techniques when executing simple skills or ones that are well learned
26
Imagery
The cognitive psychological skill in which the athlete uses all the senses to create a mental experience of an athletic performance. allows atheltes to get used to uncertain evironments over time
26
goal setting
process goals, outcome goals, short-term goals, long-term goals
27
whole vs. part practice
part practice should be used when the task is complex or new. whole practice when task is well learned or simple
27
random practice
an athlete perform multiple skills in random order during a given practice session
28
variable practice
includes variations of the same skill within a single practice session
29
instructions
Discovery instructs the athlete on the overarching goal of the task, and the athlete receives no direction
29
feedback
-Intrinsic feedback is provided by athletes from their senses, such as the sensory information from missing a box during a squat box jump. – Augmented feedback is provided by an observer such as a coach, video, or laboratory equipment -Knowledge of results is a form of augmented feedback that provides the athlete with information about the execution of the task goal. – Knowledge of performance is a form of augmented feedback that provides the athlete with information about his or her movement pattern

strength & power (6 decks)

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