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Fitness Assessment > Types Of Contractions and training > Flashcards

Types Of Contractions and training Flashcards

1
Q

Concentric

A

Muscle shortens by overcoming resistance. Positive

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2
Q

Eccentric

A

Same muscle now lengthens from it concentric position. While still under tension. Negative

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3
Q

Isometric contraction

A

Muscle contracts creating tension yet does not result in any movement. Eg. Plank

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4
Q

Isokinetic contraction

A

Concentric concentric movement eg. Rehabilitation

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5
Q

Eccentric training

A

Negatives. Only muscle lengthening phase. Greater than 1RM

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6
Q

Strength curve accending

A

Heavy at top eg. Squat, bench, deadlift, shoulder press.

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7
Q

Strength curve decending

A

Most difficult at beginning eg. Upright row, leg curl, lat raise.

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8
Q

Strength curve bell shape

A

Strong in the middle eg. Bicep curl

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9
Q

5 components of fitness

A 
Muscular strength 
Muscular endurance 
Flexibility 
Cardio
Body composition
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10
Q

Karvonen formula

A

Target heart rate formula
220- age
Changed to crazy new formula

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11
Q

Interval training

A

High intensity shot period
1:3 work rest ratio to 1:6
3-4 sets per exercise
Anaerobic glycolytic system 30 secs to 2 minutes

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12
Q

Fartlek training

A

Aka speed play

Interval and regular distance training.

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13
Q

Sprint interval training

A

“Walk back sprinting”
Sprint then walk back
Anaerobic

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14
Q

High intensity interval training

A

Hiit aka hiie high intensity intermittent exercise sit sprint intervals training
Tabata
Anaerobic exercise with recovery periods
Cardiovascular exercise

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15
Q

Isotonic

A

Concentric and eccentric movement eg. Bicep curls

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16
Q

Bicep

A

Tricep

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17
Q

Back

A

Chest

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18
Q

Abs

A

Lower back

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19
Q

Shoulders

A

Chest back

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20
Q

Quads

A

Hamstring

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21
Q

Tibuialis anterior

A

Calf

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22
Q

Plyometrics

A

Sudden eccentric followed by
Amortization
Followed by
forceful concentric contraction of same muscles

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23
Q

Periodization

A

Changing intensity of work load to create results. Purpose is to reach maximum or peak performance at specific time

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24
Q

Pyramids

A

Primarily used for gaining strength aka light to heavy. Accending

Sometimes done heavy to light but make sure to warm up proper. Decending

Can be done light to heavy then back down heavy to light double progressive

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25
Q

One set to failure

A

Lift weight slow for 10-15 reps until failure

?add weight?

26
Q

PNF

A

Proprioceptive
Neuromuscular
Facilitation
Calm to release muscle

27
Q

Push

A

Chest shoulder triceps

28
Q

Pull

A

Back biceps

29
Q

Number of sets for big muscles

A

6

30
Q

Number of sets for small muscles

A

3

31
Q

Rest time for strength

% of 1rm

A

2 minutes

85%

32
Q

Rest time for hypertrophy

% of 1 rm

A

30-130

70%-85%

33
Q

Rest time for endurance

% of 1 rm

A

30 seconds

70% or lower

34
Q

Tempo for general lifting

A

2 concentric 4 eccentric

35
Q

Drop or strip set

A 
Heavy weight to fatigue
Take of weight 
Go to fatigue 
No rest 8-12 reps or till failure
2-3 drop sets
Hypertrophy
36
Q

Superset

A

Alternating muscle groups
Agonist antagonist
Biceps triceps 1 set
2 minutes rest after each set

37
Q

Stacking flushing

A

2 or more exercises for same muscle groups in row

Aka pair set

38
Q

Priority system

A

Perform exercises for major muscles goal early

39
Q

Risk stratification categories

A

Low risk, moderate risk, high risk

40
Q

Primary risk factors

A

Most significant influence on whether coronary heart disease will develop

41
Q

Secondary risk factors

A

Some other unalterable factors that relate to the development of of CHD

42
Q

Fitt principal

A

Frequency
Intensity
Time
Type

43
Q

Aerobic

A

Using oxygen 2 minutes plus
Submaximal exertion
Thr 50-70% of max moderate
70-85% vigorous

44
Q

Anaerobic

A

Not using oxygen

30sec - 2 mins

45
Q

RPE scale

A

Rating of Perceived exertion

Borg scale used as visual to describe effort while training.

46
Q

Fast twitch fibers

A

Muscle fibers that contract quickly, used for intensive short duration exercises eg. Weights, sprints red? Dark

47
Q

Slow twitch fibers

A

Muscle fibers that contract slowly and is used in moderate intensity endurance exercises eg. Long distance running

48
Q

Diastolic

A

When heart relaxes

Bottom smaller number

49
Q

Systolic

A

When heart contracts

Top larger number

50
Q

HDL

A

Happy cholesterol

40-59 normal

51
Q

LDL

A

Lousy cholesterol
Less that 150

Normal total for both is 200

52
Q

Normal heart rate

A

60-100

53
Q

Normal glucose levels

A

70-174

54
Q

Atp pcr system

A 
1st system 
1 enzyme reaction 
30 seconds 
Anaerobic system 
High lactic acid
Phospocreatine stores in muscles
Atp to adp
High intensity
55
Q

Glycolytic system

A 
2nd system
30 sec to 2 minutes 
10-12 enzyme reactions 
Anaerobic 
1 glucose = 2 atp 
Aka anaerobic glycolysis 
Aka lactic acid system
Production of atp
High intensity
56
Q

Oxidative system

A 
3rd system 
2 mins and above 
Low intensity 
124 enzyme reactions 
Sub cycles 
kreb cycle
electronic transport chain
 2 molecules hydrogen and oxygen = water
57
Q

All 3 metabolic systems create

A

1 glucose = 38 atp

58
Q

Cardiac output

A

The amount of blood pumped out of each ventricle each minute

59
Q

Stroke volume

A

The volume of blood pumped out of the heart by the ventricles in one contraction

60
Q

Agonist

A

The muscle that directly engages in an action.

61
Q

Antagonist

A

The muscle that provides the opposing action. To the primary (agonist) muscle

Fitness Assessment (2 decks)

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