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Exercise Prescription > Test 3 > Flashcards

Test 3 Flashcards

1
Q

Strength X Speed =

A

Power

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2
Q

Resistance is immovable; no visible movement of joint

A

Static/ isometric

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3
Q

Example of static/ isometric strength

A

Pushing shoulder against the wall

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4
Q

Visual joint movement

A

Dynamic strength

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5
Q

Type of dynamic strength that is constant resistance through full range of motion

A

Isotonic

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6
Q

Muscle actively shortens

A

Concentric

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7
Q

Muscle actively lengthens

A

Eccentric

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8
Q

Maximal contraction of strength

A

Isokenetic

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9
Q

What are the differen principles of resistance training?

A
  1. Overload
  2. Specificity
  3. SAID
  4. Periodization
  5. Prioritization
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10
Q

What does SAID mean?

A

Specific Adaptations to imposed demands

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11
Q

Systemic manipulation of active program

A

Periodization

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12
Q

Training priority based on goals of individual

A

Prioritization

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13
Q

Ability of muscles to exert a force for many repetitions or an extended period

A

Endurance

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14
Q

Health related goals of resistance training

A
  1. Make ADLs less stressful

2. Effectively manage/ prevent chronic diseases

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15
Q

FITT for resistance training

A

F- 2-3 days/wk
I- depends on person
T- no specific duration; 8-12 reps. 2-4 sets
T- each major muscle group

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16
Q

Progression for resistance training

A

Gradual progression of greater resistance, add more reps then can add sets

17
Q

Pattern in resistance training

A

Rest for 2-3 mins between each set, and at least 48 hours rest between sessions for any single muscle group

18
Q

Intensity for beginners/sedentary ppl doing RT

A

40-50% 1RM

19
Q

RT intensity for novice to intermediate exercisers

A

60-70% 1RM

20
Q

Why is muscle balance important?

A

Agonist/antagonist imbalance causes joint instability, which increases risk of injury

21
Q

The order of exercises affect — and —?

A

Force production and fatigue rate

22
Q

Unilateral (right vs left side) difference should be no more than what %?

A

10-15%

23
Q

Upper body (relative BP) should be at least — % of lower body

A

40-60%

24
Q

You should inhale just before and during what phase?

A

Eccentric (lowering) phase

25
Q

You should exhale during what phase?

A

Concentric (lifting) phase

26
Q

When we attempt to forcibly exhale while keeping the mouth and nose closed

A

Valsalva maneuver

27
Q

What is exercise induced hypertrophy?

A

It is an increase in muscle size due to an increase in the number and size of myofibrils

28
Q

Is it possible to increase the number of muscle fibers by resistance training?

A

Probably not, maybe by hyperplasia

29
Q

Does resistance training alter muscle fiber type from ST to FT?

A

RT increases the size of fast twitch fibers, but there is no evidence that it can alter or convert the fibers

30
Q

How much do women’s muscles hypertrophy in response to RT?

A

It is about the same for men as it is for women

31
Q

What causes increase in muscle side with RT?

A

Hormonal mechanisms
Exercise intensity
Rest between sets

32
Q

Do protein and amino acid supplements maximize muscle growth and strength?

A

No!

33
Q

Do creating supplements enhance strength?

A

Yes, it increases muscle creative therefore increasing intensity and volume

34
Q

Factors that influence flexibility

A
  1. Age
  2. Gender
  3. Body type
  4. Integrity of ligaments, joints, muscle
  5. Warm-up
  6. Inactivity
35
Q

The best time to stretch?

A

When core temp of muscles is warm, like end of warm-up or during cool down

36
Q

Benefits of flexibility training?

A 
More graceful 
Enhanced performance 
Relaxation 
Prevent injury 
Rehab
Reduced risk of lower back pain 
Improve balance 
Improved fitness, posture
37
Q

Flexibility training principles

A

Overload
Specificity
Progression
Variability

38
Q

FITTVPPfor flexibility

A 
F-2-3 days/wk, daily is most effective 
I- till tight 
T- hold 10-30s, older adults 30-60s 
T- each major muscle tendon unit 
V- 60 seconds per unit 
P- 2-4 reps, add heat 
Progression-Unknown
39
Q

Advantages of neuromotor exercise

A

Benefits older adults the most, helps balance, agility, muscle strength

Exercise Prescription (3 decks)

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