test 3 Flashcards
1
Q
strength depends on what 3 things?
A
angle of pull, physiological advantage, speed of contraction
2
Q
shortening of muscle
A
CONCENTRIC
3
Q
lengthening of a muscle
A
eccentric
4
Q
work per unit time or how fast work is being produced
A
POWER
5
Q
ability to sustain force rep. or to generate froce over a certain period of time
A
ENDURANCE
6
Q
what examines isometric contractions, repeated dynamic contractions and isokinetic dynamometers
A
ENDURANCE
7
Q
which muscle fiber type is slow twitch, low force, slow contraction and high fatigue restistant
A
TYPE 1
8
Q
which muscle fiber is fast twitch, high force, low fatigue resistant
A
TYPE 2X
9
Q
which muscle fibers is moderately fast, high oxidative, higgh force, and low fatigue resistance
A
TYPE 2 A
10
Q
Motor neuron and all the muscle fibers it innervates
A
motor unit
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
12
Q
increase ed. number of motor units
increase ed. frequency of their discharge
A
GRADUATION OF FORCE
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
14
Q
strongest muscle fiber type
A
PENNATE
15
Q
which muscle fibers are good for SPEED
A
fusiform
16
Q
which muscle fibers are good for STRENGTH
A
PENNATE
17
Q
angle between muscle fibers and an imaginary line btw muscles oriign and insertion
A
ANGLE OF PENNATION
18
Q
if muscle performance is to improve, a load that exceeds the metaoblic capactiy of the muscle must be applied
A
overload principle
19
Q
SAID
A
specific adaptation to imposed demands
20
Q
type of demand put on body will dictate the type of adaptation
A
SAID- specific adaptation to imposed demands
21
Q
training a pt. in a specific manner to produce a specific adaptation or training outcome
A
specificity
22
Q
intensity of program must become progressively greater in order to cont. to make gains
A
progression
23
Q
2 or more resps then youre goal in two consecutive workouts
A
2 for 2 rule
24
Q
carryover of training effects from one variation of exercise or task to another
A
transfer of training
25
which type of exercise type has very limited support with respect to velocity, and type or mode of exercise
transfer of training
26
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
REVERSIBILITY PRINCIPLE
27
detraining for well trained
2 weeks
28
detraining for recreational trained
6 weeks
29
what happens in detraining
increase mitochondral density
increase % body fat
dec. musle girth/fiber size
30
the amount of resistance (load) imposed on the contracting muscle
intensity
31
summation of the total number of reps and sets of a particular exercise during a single session
volume
32
what are the 7 principles of exercise program
intensity, volume, frequency, duration, rest interval, mode, exercise order
33
working out the biceps and tricpes is an example of
superset
34
doing 2 lat exerciess in a row would be an example of
compound set
35
when would you use sub max?
```
1st begining program
early phase rehab
post immobilization
post surgical
children
older adults
warm up/cool down
```
36
when should you use max?
end phase rehab
advanced training
inc. muscle performance
37
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
1 rep max
38
don't use 1 REP MAX WHEN
adolescents, elderly, HTN, CVD, OA
39
when looking at the equations 7-10 RM is equal to (for an untrained person)
67% of the 1-RM
40
when looking at a trained person 7-10 REP max it should be equal to
79% of their 1 RM
41
no change in muscle length
isometric
42
lengthening during force production
eccentric
43
this is performed against an imovable object
advantage: during rehab
disadvantge: during training
ISOMETRIC
44
lengthening of muscle during force production, negative phase or resistance
eccentric
45
can generate @20-30% more force then conc. contraction
ECCENTRIC
46
what is associated with delayed onset muscle soreness
ECCENTRIC
47
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
dynamic constant resistance
48
variable resistance equipment that changes the amt of resistance being lifted throgh a lever arm
is an example of
dynamic variable resistance
49
elastic tubing or band resistance machines are also considered ________-
dynamic variable resistance
50
theraband color
yellow, red, green, blue, black silver
| 1/2, 3/4, 5/8, 6.5/10, 7/11, 10/16
51
limb velocity held constant -
isokinetics
52
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
plyometrics
53
enables muscle to reach max force prod. in a short a time as possible
plyometrics
54
program design varialbes include
```
need analysis
exercise selection
training frequency
exercise order
training load and reps
volume
rest periods
```
55
assited exercises are typiccal
single joint exercises
56
power exercises, quick, explosive are typically
| MULTI JOINT, large muscle groups
core exercises
57
squat, bench press, military press, dead lift
non explosive core exercises
58
bicep curl, triceps ext, leg curl, knee ext.
single joint, assistive exercises
59
```
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
```
exercise order for HEALTHY INDIV.
60
```
assistive exercsies-->core exercises
specific-->general
slow-->fast
simple-->complex
stable-->unstable
low force --> high force
correct execusition
```
exercise order of REHAB PAT.
61
progressive resistance exercise is related to
DELORME METHODS
62
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
delorme method
63
regressive loading, taking muscle fatigue into consideration
OXFORD REGIMEN
64
set 1= 10 reps @ 100% 10 RM
set 2= 10 reps @ 75% 10-RM
set 3 = 10 reps @ 50% 10 RM
OXFORD REGIMEN
65
daily adjustable progressive resistnance exercise
| proposed to be more adaptable than DeLorme or Oxford
DAPRE- daily adjustable progressive resistance exercise
66
weight increasing based on performance during previous training sessions
DAPRE
67
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
DAPRE
68
as number of reps you did in set 3 increases, set 3 should increase by about 2.3-4.5 kg
DAPRE
69
as sets increase, reps DECREASE and weight INCREASE
pyramid method
70
circuit training, super set/compound set, split routine are all involved in
RTPD= resistance training program design
71
providing between 3-12 RM provides
most effective number of reps to improve strength and hypertrophy
72
which type of programs produce the most of the health and fitness benefits of multi-exercise programs and result in greater compliance
SINGLE SET programs
73
how many exerises should you perform (multijoint) per day according to the ACSM guidelinesS?
8-10 exercises
74
how many sets and reps to volitional fatigue -
2-4 sets of 8-12 reps
75
how many times a week with rest in between should you be performing
2-3x/week
| 48/hr REST
76
INCREASE IN neurological adaptations to RESISTANCE TRAINING
inc. neural recruitment patterns
inc. CNS activation
improved motor unit synchonization
inhibition of GTO
77
muscular adaptation to resistance training
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
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
DOMS: DELAYED ONSET MUSCLE SPASMS
79
delayed muscle performance
```
alcohol
corticosteroids
neurological pathology
muscle strains
disuse/deconditioning
fatigue
```
80
dosage shoul be limited for form fatigue, the point at which the indiv. must discontine the exercise or sacrifice techinque
fatigue
81
for sports evaluation you should look at
movement analysis
physiological analysis
injury analysis
82
for regular client assessment you should look at
health status
training status
training background
exercise technique exerpience
83
general fitness should include
```
1 hour:
warm up / flexibility : 10 mins
aerobic : 20 mins
strength: 20 mins
cool down: 10 mins
```
84
unrelated movments, walking, calisthenics, stretching
general warm up
85
skill rehersal, swining bat in baseball, throwing footbal, shooting basketball
specific warm up
86
how long should a general warm up be?
5-10 mins
| it elevates body temp in deep tissue and allows greater flexibility
87
how long should a specific warm up be?
8-12 mins
88
do cool downs reduce DOMS
no
89
HOW MANY DAYS A WEEK SHOULD YOU BE FLEXIBLE?
2-3 DAYS
| Sustained stretching 15-60 secs, @ 2 mins each major muscle group
90
front press works he
deltoids and pec major as well as triceps brachii
91
lat pull downs
brachialis
biceps brachi
lats
teres major
92
bench press
pecs, deltoids, coracobrachilis
93
barbell curls
biceps brachii, brachialis
94
squats
glut meds, max, quads
95
>85% 1 RM
STRENGTH
96
80-90% 1 RM
1-2 reps
3-5 sets
2-5 mins REST
POWER - SINGLE EFFORT
97
75-85 % 1 RM
3-5 sets/reps
2-5 mins rest
Power: mutliple effort
98
67-85% 1 RM
6-12 reps
3-6 sets
30 secs. - 1.5 mins
HYPERTROPHY
99
12 REPS
| 2-3 sets
MUSCULAR ENDURANCE
100
for progression you should use
DAPRE, 2 for 2 rule,
untrained: UB 2.5-5 lbs . LB: 5-10 lbs
trainied: UB:5-10lbs. LB: 10-15lbs
101
How many mesocycles are in on macrocycle?
4 typically?
102
```
high volume, low intensity
3-5 sets
6-12 reps
50-80% 1 RM
non-explosive core, assistance
```
PREP PHASE
103
```
mod. intensity, mod. volume
3-5 sets
5-6 reps
80-90% 1 RM
explosive core, plyometrics, non explosive core, assist
```
1st transition phase
104
high intensity, low volumne, peak strength
1-3 sets, 1-3 reps
90-95% 1 RM
Select and sport specific, explosive & nonexplosive core
compeition phase PEAK
105
high intensity, low volume, peak strength
2-3 sets
6-8 reps
80-85% 1 RM
select, & sport specific, explosive & non explosive core
competion phase - Maintenance
106
recreational activies, general exercises, low intensity, low volume
active recovery
ex would be football player off season (after season ended)
2nd transition phase
107
a balanced fitness program for older adults should include
aerobic exercise for endurance
(waling, swimming, cycling)
weight trainig for strength
stretching exercies for flex.
108
loosing muscle per year
sarcopenia
109
for older adults how much should they exercies?
2-3x / week
48 hr rest intervals
balance flexion/ext. exercise
110
warm up and cool downs for older adults
5-10 mins
always cool down if afterward
never abruptly stop exercising
111
some older adult exerciess
```
arm raises to side
foward arm raises
biceps curls
marching in place
step up
knee ext
leg curls
up on toes
```
112
exercise for children are approved for
strength training for kids
113
PLAY
114
7-8
only body weight resistance
115
9-10 y.o
light resistance, simple ex.
116
11-13 y.o
more adv. exercise but no max ex
117
14-15 y.o
inc. volume, sports specific
118
>16 y.o
adult program
119
how many reps in a set should KIDS DO & why
8-15 reps in a set
| wy: greater benefits and smaller risks occur
120
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
children recommendations for strength training
121
ex. rx child
30 mins of mod to vigourous PA / 7 days a week
122
mod activitiy (250-420) calories examples
```
walking
biking
dancing
golf
mowing
volleyball
raking leaves
```
123
vigourous activity
```
walking uphill fast
jogging
jump rope
digging and hauling
soccer
stair walking
biking
```
124
1 mile= how many steps
2100 avg steps
125
1 block = how many steps
20 avg. steps
126
10 mins of walking = how many steps
1200 av. steps
127
normal boddy temp fluctuates several deg. during the day in response to PA, emotions, and abient temp variations
THERMOREGULATION
128
lowest temp
during sleep
129
slightly higher temp persisten when
awake
130
when stimulated by cold
dec. heat loss-
inc heat producution-
vasoconstriction of skin vv, postural reduction of surface area
shivering and inc. voluntary activity ; inc. thyroxine and epi. secretion
131
stimulated by heat
inc. heat loss -
dec. heat producction
vasodilation of subcut. skin vv; sweating
| dec. muscle tone and voluntary activiity; dec. thyroxine, and epi. secretion
132
alter heat transfer to the periphery
regulatle evaporating cooling
vary the rate of heat production
thermal balance functions
133
heat loss
radiation
conduction
convection
evaporation
134
```
BMR
muscular activity
hormones
thermic effect of food
postural changes
enviroment
```
heat gain
135
what coordinates temp regulation
HYPOTHALAMUS
136
WHAT ARE the 4 potential avenues for heat exchange when exercising
radiation
conduction
convection
evaporation
137
the transfer of heat btw objects w/o physical contact
| absorbing heat from sun, reflection off snow/water
radiation
138
loss of heat through contact w/ another object (liquid, solid, gas)
tile floors
CONDUCTION
139
amt of heat loss depends upon
temp diff. of two objects
| thermal properties
140
loss of heat through air or water movmenet across skin
zone of insulation arround skin
wind, fans, wet clothes
CONVECTION AND HEAT LOSS
141
loss of heat by converting water (sweat) to gas
evaporation
142
PRIMARY SOURCE OF HEAT LOSS
EVAPORATION
143
3 FACTORS sweat evaporation from skin depends on
surface epxosed to enviroment
temp and relative humidity of ambient air
convective air currents around body
144
does sweat cool the skin?
NO
| skin cooling occurs when sweat evaporates
145
heat dissipates through
circulation
evaporation
hormone adj.
146
primary mechanism to manage temp
CIRCULATION
147
sweating begins sev. seconds after initation of vig. exercise
EVAPORATION
148
heat stress initates hormonal adj. to conserve electrolytes and fluid loss in sweat
HORMONAL ADJ.
149
competiion for blood flow:
oxygen delivery to activate muscle inc.
peripheral blood flow to skin inc.
circulatory adjustments
150
maximal CO and aerobic capacity
DECREASES during ex. in heat bc compensatory inc. in heart rate does NOT offset dec. in stroke volume
151
circulation regulation and maintenace of muscle blood flow take precedence over TEMP REGULATION****
GOOD TO KNOW
152
heat generated by active muscles can inc. core temp to fever levels that incapacitate a person if caused by external heat stress alone
CORE TEMP DURING EXERCISES
153
increase in core body temp with exercise is normal (to a point)
modest core temp inc. reflects favorable internal adj. that creates an optimal thermal enviroment for physiological and metabolic function
154
sweat loss peaks at 3 L during intense exercise in the heat
water loss in heat
155
hot, humid enviomrnets
impeded the effectivness of evaporating cooling and promote large fluid losses
156
any degree of dehydration impairs physiological function and thermoregulation
dehydration = ?
at 7% loss=
loss of >2% of Body mass affects ?
dehydration = 3-5% of body mass loss
at 7% loss, collapse likely
loss of >2% body mass affects aerobic performance
157
7 factors affect sweat loss dehydration
1. exercise intensity
2. exercise duration
3. enviromental temp
4. solar load
5. wind speed
6. relative hmidity
7. clothing
158
how much should you drink before an activity/race/sport?
1 pint for each 1lb lost
| monitor urine color and aim for "light lemondade"
159
before exercise should drink:
.08-.11 oz/lb. at least 4 hours before exercise
(120 ls drink 9.5 fl.oz)
also eat salty snacks
160
during exercise drink
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
after exercise:
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
larger volumes (8oz) empty from stomach quicker
CHUG CHUG CHUG
better than sipping if stomach tolerates
cool water best
plain water for activities LESS THAN 1 HOUR
163
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
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
repeated and gradual exposure to hot enviroments dec. (but does not eliminate) the risk for heat stress
acclimatization
165
those who are unfit have a higher risk of heat illness
| fitness inc. sweating responses so sweating starts at a lower core body temp
EXERCISE TRAINING/FITNESS LEVEL
166
factors affecting heat tolerance
```
acclimazation
exercise training/fitness level
age
excess body fat
clothing /padding
external temp and humidity
```
167
repeated exposure to heat during exercise
requires 2-4 hrs/day
parital acclimitization in 1st week
full 10-14 days
ACCLIMITIZAITAON
168
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
EXCES BODY FAT
169
clothing that prohibits sweating inc. risk for heat related illness
working out in pads inc. risk
dark clothing that absorbs sun rays inc. risk
clothing / padding
170
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
HEAT CRAMPS
171
```
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
```
HEAT SYNCOPE
172
```
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
```
HEAT EXHAUSTION
173
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.
HEATSTROKE
174
```
call 911
move to cooler, shaded area
consider soaking clothing w/ water
consdier spraying them with water
place them in front of fan
```
TREATMENT OF HEAT RELATED ILLNESS
175
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
PREV. OF HEAT RELATED ILLNESS
176
3 integrated fx regulate body temp during cold exposure
VASCULAR ADJ.
MUSCULAR ACTIVITY
HORMONAL OUTPUT
177
VASCULAR ADJ.
VASOCONSTRICT NEAR SKIN
| SEND WARM BLOOD TO BRAIN AND CORE
178
MUSCULAR ACTIVITIY:
SHIVERING
179
IMMERSION
RAIN
```
WET CLOTHING
LOW BODY FAT
AGE >60
HYPOGLYCEMIA
LOW TEMP W/ HIGH WIND SPEED
```
RX FOR COLD INJURIES
180
COLD MAY EXACERBATE
asthma
workload in those with CV disease
inc. moribidity/mortality rates
UE ex. is more intense thatn LE
181
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
wind & clothing
182
best outwear has 3 layers
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
Max force that a muscle can dev. during a single contraction
| -ability to resist or PROD. a force
STRENGTH
