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exercise physiology > test 3 > Flashcards

test 3 Flashcards

1
Q

strength depends on what 3 things?

A

angle of pull, physiological advantage, speed of contraction

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2
Q

shortening of muscle

A

CONCENTRIC

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3
Q

lengthening of a muscle

A

eccentric

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4
Q

work per unit time or how fast work is being produced

A

POWER

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5
Q

ability to sustain force rep. or to generate froce over a certain period of time

A

ENDURANCE

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6
Q

what examines isometric contractions, repeated dynamic contractions and isokinetic dynamometers

A

ENDURANCE

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7
Q

which muscle fiber type is slow twitch, low force, slow contraction and high fatigue restistant

A

TYPE 1

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8
Q

which muscle fiber is fast twitch, high force, low fatigue resistant

A

TYPE 2X

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9
Q

which muscle fibers is moderately fast, high oxidative, higgh force, and low fatigue resistance

A

TYPE 2 A

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10
Q

Motor neuron and all the muscle fibers it innervates

A

motor unit

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11
Q

once an action potential is developed in a motor neuron, all of the muscle fibers that the motor unit innervates contracts and dev. force at the same time

A

ALL OR NONE PRINCIPLE

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12
Q

increase ed. number of motor units

increase ed. frequency of their discharge

A

GRADUATION OF FORCE

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13
Q

low force activities activate only a few motor units
higher force req. enlist more motor units
as muscle forces is inc.
larger axon motor units are rcruited

A

size principle

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14
Q

strongest muscle fiber type

A

PENNATE

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15
Q

which muscle fibers are good for SPEED

A

fusiform

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16
Q

which muscle fibers are good for STRENGTH

A

PENNATE

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17
Q

angle between muscle fibers and an imaginary line btw muscles oriign and insertion

A

ANGLE OF PENNATION

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18
Q

if muscle performance is to improve, a load that exceeds the metaoblic capactiy of the muscle must be applied

A

overload principle

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19
Q

SAID

A

specific adaptation to imposed demands

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20
Q

type of demand put on body will dictate the type of adaptation

A

SAID- specific adaptation to imposed demands

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21
Q

training a pt. in a specific manner to produce a specific adaptation or training outcome

A

specificity

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22
Q

intensity of program must become progressively greater in order to cont. to make gains

A

progression

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23
Q

2 or more resps then youre goal in two consecutive workouts

A

2 for 2 rule

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24
Q

carryover of training effects from one variation of exercise or task to another

A

transfer of training

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25
Q

which type of exercise type has very limited support with respect to velocity, and type or mode of exercise

A

transfer of training

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26
Q

change in body’s system - transient unless training induced improvements are regularly used for functional activities or person participates in maintenance program
begins w/in 1-2 weeks after cessation of exercises
need to incorporate exercise into daily acctivites

A

REVERSIBILITY PRINCIPLE

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27
Q

detraining for well trained

A

2 weeks

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28
Q

detraining for recreational trained

A

6 weeks

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29
Q

what happens in detraining

A

increase mitochondral density
increase % body fat
dec. musle girth/fiber size

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30
Q

the amount of resistance (load) imposed on the contracting muscle

A

intensity

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31
Q

summation of the total number of reps and sets of a particular exercise during a single session

A

volume

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32
Q

what are the 7 principles of exercise program

A

intensity, volume, frequency, duration, rest interval, mode, exercise order

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33
Q

working out the biceps and tricpes is an example of

A

superset

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34
Q

doing 2 lat exerciess in a row would be an example of

A

compound set

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35
Q

when would you use sub max?

A 
1st begining program
early phase rehab
post immobilization
post surgical
children
older adults
warm up/cool down
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36
Q

when should you use max?

A

end phase rehab
advanced training
inc. muscle performance

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37
Q

max amount of weight using proper form during a standard weightlifting exercise.
makes a reasonable guess to an initial weight close to but below persons max lifiting capactiy

A

1 rep max

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38
Q

don’t use 1 REP MAX WHEN

A

adolescents, elderly, HTN, CVD, OA

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39
Q

when looking at the equations 7-10 RM is equal to (for an untrained person)

A

67% of the 1-RM

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40
Q

when looking at a trained person 7-10 REP max it should be equal to

A

79% of their 1 RM

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41
Q

no change in muscle length

A

isometric

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42
Q

lengthening during force production

A

eccentric

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43
Q

this is performed against an imovable object

advantage: during rehab
disadvantge: during training

A

ISOMETRIC

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44
Q

lengthening of muscle during force production, negative phase or resistance

A

eccentric

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45
Q

can generate @20-30% more force then conc. contraction

A

ECCENTRIC

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46
Q

what is associated with delayed onset muscle soreness

A

ECCENTRIC

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47
Q

external resistance is what remains constant
force dev. is dictated by force curve, a product of muscle length tension and mehanical adv. (angle of pull) does not MATCH FORCE CURVE

A

dynamic constant resistance

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48
Q

variable resistance equipment that changes the amt of resistance being lifted throgh a lever arm
is an example of

A

dynamic variable resistance

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49
Q

elastic tubing or band resistance machines are also considered ________-

A

dynamic variable resistance

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50
Q

theraband color

A

yellow, red, green, blue, black silver

1/2, 3/4, 5/8, 6.5/10, 7/11, 10/16

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51
Q

limb velocity held constant -

A

isokinetics

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52
Q

rapid deceleration of mass followed by imm. rapid acceleration in opp. direction
uses outside force (gravity, medicine ball) to store energy in muscel
utilizes stretch - sortening cycle that occurs naturally in athletic activity

A

plyometrics

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53
Q

enables muscle to reach max force prod. in a short a time as possible

A

plyometrics

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54
Q

program design varialbes include

A 
need analysis
exercise selection
training frequency 
exercise order
training load and reps
volume
rest periods
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55
Q

assited exercises are typiccal

A

single joint exercises

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56
Q

power exercises, quick, explosive are typically

MULTI JOINT, large muscle groups

A

core exercises

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57
Q

squat, bench press, military press, dead lift

A

non explosive core exercises

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58
Q

bicep curl, triceps ext, leg curl, knee ext.

A

single joint, assistive exercises

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59
Q 
exercise order: 
explosive, non explosive, assisted 
high force--> low force 
pre-exhastion: reverse sequence, rehab
upper body/lower body
push /pull
superset- agonist/antagonist
compound set- agonist/agonist
A

exercise order for HEALTHY INDIV.

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60
Q 
assistive exercsies-->core exercises
specific-->general
slow-->fast
simple-->complex
stable-->unstable
low force --> high force
correct execusition
A

exercise order of REHAB PAT.

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61
Q

progressive resistance exercise is related to

A

DELORME METHODS

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62
Q

Progressive loading, warm up built in
set 1=10 reps @ 50% 10 RM
set 2=10 reps @ 75% 10 RM
set 3 = 10 reps @ 100 % 10 RM

A

delorme method

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63
Q

regressive loading, taking muscle fatigue into consideration

A

OXFORD REGIMEN

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64
Q

set 1= 10 reps @ 100% 10 RM
set 2= 10 reps @ 75% 10-RM
set 3 = 10 reps @ 50% 10 RM

A

OXFORD REGIMEN

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65
Q

daily adjustable progressive resistnance exercise

proposed to be more adaptable than DeLorme or Oxford

A

DAPRE- daily adjustable progressive resistance exercise

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66
Q

weight increasing based on performance during previous training sessions

A

DAPRE

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67
Q

SET 1= 10 reps @ 50% 6RM
set 2= 6 reps @ 75% 6RM
set 3= max reps at 100% of 6RM
set 4= max reps adj. weight base on # of reps performed in 3rd set

A

DAPRE

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68
Q

as number of reps you did in set 3 increases, set 3 should increase by about 2.3-4.5 kg

A

DAPRE

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69
Q

as sets increase, reps DECREASE and weight INCREASE

A

pyramid method

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70
Q

circuit training, super set/compound set, split routine are all involved in

A

RTPD= resistance training program design

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71
Q

providing between 3-12 RM provides

A

most effective number of reps to improve strength and hypertrophy

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72
Q

which type of programs produce the most of the health and fitness benefits of multi-exercise programs and result in greater compliance

A

SINGLE SET programs

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73
Q

how many exerises should you perform (multijoint) per day according to the ACSM guidelinesS?

A

8-10 exercises

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74
Q

how many sets and reps to volitional fatigue -

A

2-4 sets of 8-12 reps

75
Q

how many times a week with rest in between should you be performing

A

2-3x/week

48/hr REST

76
Q

INCREASE IN neurological adaptations to RESISTANCE TRAINING

A

inc. neural recruitment patterns
inc. CNS activation
improved motor unit synchonization
inhibition of GTO

77
Q

muscular adaptation to resistance training

A

hypertrophy
muscle cell remodeling
hyperplasia ?
core training remains an integral part of sports training and physical conditioning to improve muscular balance, strength, and trunk stablization

78
Q

minute tears in muscle tissue or its contractile components
osmotic pressure changes resulting in muscle edema
muscle spasms, over-active spindles
overstretching, tearing connective tissue harness
acute inflammation
alteration in cells mechanisms for calciu mregulation
any combo of above

A

DOMS: DELAYED ONSET MUSCLE SPASMS

79
Q

delayed muscle performance

A 
alcohol
corticosteroids
neurological pathology
muscle strains
disuse/deconditioning
fatigue
80
Q

dosage shoul be limited for form fatigue, the point at which the indiv. must discontine the exercise or sacrifice techinque

A

fatigue

81
Q

for sports evaluation you should look at

A

movement analysis
physiological analysis
injury analysis

82
Q

for regular client assessment you should look at

A

health status
training status
training background
exercise technique exerpience

83
Q

general fitness should include

A 
1 hour:
warm up / flexibility : 10 mins
aerobic : 20 mins
strength: 20 mins
cool down: 10 mins
84
Q

unrelated movments, walking, calisthenics, stretching

A

general warm up

85
Q

skill rehersal, swining bat in baseball, throwing footbal, shooting basketball

A

specific warm up

86
Q

how long should a general warm up be?

A

5-10 mins

it elevates body temp in deep tissue and allows greater flexibility

87
Q

how long should a specific warm up be?

A

8-12 mins

88
Q

do cool downs reduce DOMS

A

no

89
Q

HOW MANY DAYS A WEEK SHOULD YOU BE FLEXIBLE?

A

2-3 DAYS

Sustained stretching 15-60 secs, @ 2 mins each major muscle group

90
Q

front press works he

A

deltoids and pec major as well as triceps brachii

91
Q

lat pull downs

A

brachialis
biceps brachi
lats
teres major

92
Q

bench press

A

pecs, deltoids, coracobrachilis

93
Q

barbell curls

A

biceps brachii, brachialis

94
Q

squats

A

glut meds, max, quads

95
Q

> 85% 1 RM

A

STRENGTH

96
Q

80-90% 1 RM
1-2 reps
3-5 sets
2-5 mins REST

A

POWER - SINGLE EFFORT

97
Q

75-85 % 1 RM
3-5 sets/reps
2-5 mins rest

A

Power: mutliple effort

98
Q

67-85% 1 RM
6-12 reps
3-6 sets
30 secs. - 1.5 mins

A

HYPERTROPHY

99
Q

12 REPS

2-3 sets

A

MUSCULAR ENDURANCE

100
Q

for progression you should use

A

DAPRE, 2 for 2 rule,

untrained: UB 2.5-5 lbs . LB: 5-10 lbs
trainied: UB:5-10lbs. LB: 10-15lbs

101
Q

How many mesocycles are in on macrocycle?

A

4 typically?

102
Q 
high volume, low intensity 
3-5 sets
6-12 reps
50-80% 1 RM 
non-explosive core, assistance
A

PREP PHASE

103
Q 
mod. intensity, mod. volume 
3-5 sets
5-6 reps 
80-90% 1 RM 
explosive core, plyometrics, non explosive core, assist
A

1st transition phase

104
Q

high intensity, low volumne, peak strength
1-3 sets, 1-3 reps
90-95% 1 RM
Select and sport specific, explosive & nonexplosive core

A

compeition phase PEAK

105
Q

high intensity, low volume, peak strength
2-3 sets
6-8 reps
80-85% 1 RM
select, & sport specific, explosive & non explosive core

A

competion phase - Maintenance

106
Q

recreational activies, general exercises, low intensity, low volume
active recovery
ex would be football player off season (after season ended)

A

2nd transition phase

107
Q

a balanced fitness program for older adults should include

A

aerobic exercise for endurance
(waling, swimming, cycling)
weight trainig for strength
stretching exercies for flex.

108
Q

loosing muscle per year

A

sarcopenia

109
Q

for older adults how much should they exercies?

A

2-3x / week
48 hr rest intervals
balance flexion/ext. exercise

110
Q

warm up and cool downs for older adults

A

5-10 mins
always cool down if afterward
never abruptly stop exercising

111
Q

some older adult exerciess

A 
arm raises to side
foward arm raises 
biceps curls
marching in place 
step up
knee ext
leg curls 
up on toes
112
Q

exercise for children are approved for

A

strength training for kids

113
Q
A

PLAY

114
Q

7-8

A

only body weight resistance

115
Q

9-10 y.o

A

light resistance, simple ex.

116
Q

11-13 y.o

A

more adv. exercise but no max ex

117
Q

14-15 y.o

A

inc. volume, sports specific

118
Q

> 16 y.o

A

adult program

119
Q

how many reps in a set should KIDS DO & why

A

8-15 reps in a set

wy: greater benefits and smaller risks occur

120
Q

have a medical evaluation by your pediatrician before starting a strength training proram
being sure to include a warm up & cool down routine to all workouts
aerobic conditioning and all major muscle groups should be included in strength trainign proram
workouts should be done about 20-30 mins long
2-4 x week
SUPERVISION

A

children recommendations for strength training

121
Q

ex. rx child

A

30 mins of mod to vigourous PA / 7 days a week

122
Q

mod activitiy (250-420) calories examples

A 
walking
biking
dancing
golf
mowing
volleyball
raking leaves
123
Q

vigourous activity

A 
walking uphill fast
jogging
jump rope
digging and hauling
soccer
stair walking
biking
124
Q

1 mile= how many steps

A

2100 avg steps

125
Q

1 block = how many steps

A

20 avg. steps

126
Q

10 mins of walking = how many steps

A

1200 av. steps

127
Q

normal boddy temp fluctuates several deg. during the day in response to PA, emotions, and abient temp variations

A

THERMOREGULATION

128
Q

lowest temp

A

during sleep

129
Q

slightly higher temp persisten when

A

awake

130
Q

when stimulated by cold
dec. heat loss-
inc heat producution-

A

vasoconstriction of skin vv, postural reduction of surface area
shivering and inc. voluntary activity ; inc. thyroxine and epi. secretion

131
Q

stimulated by heat

inc. heat loss -
dec. heat producction

A

vasodilation of subcut. skin vv; sweating

dec. muscle tone and voluntary activiity; dec. thyroxine, and epi. secretion

132
Q

alter heat transfer to the periphery
regulatle evaporating cooling
vary the rate of heat production

A

thermal balance functions

133
Q

heat loss

A

radiation
conduction
convection
evaporation

134
Q 
BMR
muscular activity
hormones
thermic effect of food
postural changes
enviroment
A

heat gain

135
Q

what coordinates temp regulation

A

HYPOTHALAMUS

136
Q

WHAT ARE the 4 potential avenues for heat exchange when exercising

A

radiation
conduction
convection
evaporation

137
Q

the transfer of heat btw objects w/o physical contact

absorbing heat from sun, reflection off snow/water

A

radiation

138
Q

loss of heat through contact w/ another object (liquid, solid, gas)
tile floors

A

CONDUCTION

139
Q

amt of heat loss depends upon

A

temp diff. of two objects

thermal properties

140
Q

loss of heat through air or water movmenet across skin
zone of insulation arround skin
wind, fans, wet clothes

A

CONVECTION AND HEAT LOSS

141
Q

loss of heat by converting water (sweat) to gas

A

evaporation

142
Q

PRIMARY SOURCE OF HEAT LOSS

A

EVAPORATION

143
Q

3 FACTORS sweat evaporation from skin depends on

A

surface epxosed to enviroment
temp and relative humidity of ambient air
convective air currents around body

144
Q

does sweat cool the skin?

A

NO

skin cooling occurs when sweat evaporates

145
Q

heat dissipates through

A

circulation
evaporation
hormone adj.

146
Q

primary mechanism to manage temp

A

CIRCULATION

147
Q

sweating begins sev. seconds after initation of vig. exercise

A

EVAPORATION

148
Q

heat stress initates hormonal adj. to conserve electrolytes and fluid loss in sweat

A

HORMONAL ADJ.

149
Q

competiion for blood flow:
oxygen delivery to activate muscle inc.
peripheral blood flow to skin inc.

A

circulatory adjustments

150
Q

maximal CO and aerobic capacity

A

DECREASES during ex. in heat bc compensatory inc. in heart rate does NOT offset dec. in stroke volume

151
Q

circulation regulation and maintenace of muscle blood flow take precedence over TEMP REGULATION**

A

GOOD TO KNOW

152
Q

heat generated by active muscles can inc. core temp to fever levels that incapacitate a person if caused by external heat stress alone

A

CORE TEMP DURING EXERCISES

153
Q

increase in core body temp with exercise is normal (to a point)

A

modest core temp inc. reflects favorable internal adj. that creates an optimal thermal enviroment for physiological and metabolic function

154
Q

sweat loss peaks at 3 L during intense exercise in the heat

A

water loss in heat

155
Q

hot, humid enviomrnets

A

impeded the effectivness of evaporating cooling and promote large fluid losses

156
Q

any degree of dehydration impairs physiological function and thermoregulation
dehydration = ?
at 7% loss=
loss of >2% of Body mass affects ?

A

dehydration = 3-5% of body mass loss
at 7% loss, collapse likely
loss of >2% body mass affects aerobic performance

157
Q

7 factors affect sweat loss dehydration

A
  1. exercise intensity
  2. exercise duration
  3. enviromental temp
  4. solar load
  5. wind speed
  6. relative hmidity
  7. clothing
158
Q

how much should you drink before an activity/race/sport?

A

1 pint for each 1lb lost

monitor urine color and aim for “light lemondade”

159
Q

before exercise should drink:

A

.08-.11 oz/lb. at least 4 hours before exercise
(120 ls drink 9.5 fl.oz)
also eat salty snacks

160
Q

during exercise drink

A

6-12 oz. for every 20 mins of exercise
if duration is >1 hour or temp / humidity are high
include electrolyte drink which has 20-30 of Na, 2-5 and 5-10% carbs

161
Q

after exercise:

A

resume your normal eating and drinking to replenish
if yo need QUICK recovery : drink 23 oz/lb of body weight loss
consider a salt snack post exercise alogn with hydrtaion to stimulate thirst and retention of fluids

162
Q

larger volumes (8oz) empty from stomach quicker

A

CHUG CHUG CHUG
better than sipping if stomach tolerates
cool water best
plain water for activities LESS THAN 1 HOUR

163
Q

when sweating you lose in add. to electrolytes like Na & K
the conc. of sodium in your blood inc. during exercise bc you loose prop. more water than Na

A

replace fluid

recovery foods will most likely provide adequate Na repletion
* for an ordinary exercise salt depletion is unlikely (kidney and sweat glands conserve Na)

164
Q

repeated and gradual exposure to hot enviroments dec. (but does not eliminate) the risk for heat stress

A

acclimatization

165
Q

those who are unfit have a higher risk of heat illness

fitness inc. sweating responses so sweating starts at a lower core body temp

A

EXERCISE TRAINING/FITNESS LEVEL

166
Q

factors affecting heat tolerance

A 
acclimazation 
exercise training/fitness level 
age
excess body fat
clothing /padding 
external temp and humidity
167
Q

repeated exposure to heat during exercise
requires 2-4 hrs/day
parital acclimitization in 1st week
full 10-14 days

A

ACCLIMITIZAITAON

168
Q

fat insulates the body’s shell to retard heat conduction to the periphery
overfat persons posses a smaller body surface area to mass ratio for sweat evaporation compared w/ leaner, smaller persons

A

EXCES BODY FAT

169
Q

clothing that prohibits sweating inc. risk for heat related illness
working out in pads inc. risk
dark clothing that absorbs sun rays inc. risk

A

clothing / padding

170
Q

muscle pain/spasms during activity resulting from excessive sweating, dehyrdation, heat
muscle pains/cramps, fatigue; responds to rest, moving to cool enviroment, fluid/ Na replenishment

A

HEAT CRAMPS

171
Q 
drop in preload and Co due to prologned standing, venous pooling, abrupt cessation of activity w/ inadequate cool down
HR, RR slow
pale
dizzines
tunnel vission
nasea
synocope
or near syncope 
responds to rest, moving to cool enviroment, fluid/Na replenshment
A

HEAT SYNCOPE

172
Q 
most common type of heat related illness
body can not maintain CO ; can't balance needs to CO and thermoregulation
lwo BP/dizziness
elevated HR, R, skin is wetpale
HA
weakness
chills,
diarrhea
remove person from hot enviroment if concsciuos and able, replace fluids orally, may need IV fluids
A

HEAT EXHAUSTION

173
Q

caused by hyperthermia & involves CNS dysfunction, organ failure, and possible death/coma
LIFE THREATENING EMERGENCY
rx: high heat or humidity, high intensity exercise
diorietnation, dizziness, apathy, HA, wet skin, hypervent.

A

HEATSTROKE

174
Q 
call 911
move to cooler, shaded area 
consider soaking clothing w/ water
consdier spraying them with water
place them in front of fan
A

TREATMENT OF HEAT RELATED ILLNESS

175
Q

REF. WET BULB GLOBE TEMP (WBGT) info
temp, humidity, wind speed, sun angle, cloud cover
heat index only accounts for temp and humidity in shaded areas

A

PREV. OF HEAT RELATED ILLNESS

176
Q

3 integrated fx regulate body temp during cold exposure

A

VASCULAR ADJ.
MUSCULAR ACTIVITY
HORMONAL OUTPUT

177
Q

VASCULAR ADJ.

A

VASOCONSTRICT NEAR SKIN

SEND WARM BLOOD TO BRAIN AND CORE

178
Q

MUSCULAR ACTIVITIY:

A

SHIVERING

179
Q

IMMERSION

RAIN

WET CLOTHING
LOW BODY FAT
AGE >60
HYPOGLYCEMIA
LOW TEMP W/ HIGH WIND SPEED
A

RX FOR COLD INJURIES

180
Q

COLD MAY EXACERBATE

A

asthma
workload in those with CV disease
inc. moribidity/mortality rates
UE ex. is more intense thatn LE

181
Q

inc. risk for frostbite when there is a combo of low temp, high wind speed, and wetness
wind inc. convective heat loss
provides insulation and traps air in btw layers

A

wind & clothing

182
Q

best outwear has 3 layers

A

INNER LAYER: TAKES WIND AWAY FROM SKIN
MIDDLE INSULATION LAYER: MORE fibers more hense of heat next to body
OUTER LAYER that repels rain/snow (only wear if rainign/snowing)

183
Q

Max force that a muscle can dev. during a single contraction

-ability to resist or PROD. a force

A

STRENGTH

exercise physiology (1 decks)

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