Unit 2

Question 1

Voluntary or involuntary movement : skeletal muscle

Answer 1

Voluntary. Eg biceps, quads

Question 2

Voluntary or involuntary movement : smooth muscle

Answer 2

Involuntary. Eg gastro- intestinal peristalsis movement

Question 3

Voluntary or involuntary movement : cardiac muscle

Answer 3

Involuntary. Eg. Heart muscle contraction

Question 4

Define eccentric

Answer 4

Muscle lengthening under tension

Question 5

Define isometric

Answer 5

No change in muscle length under tension

Question 6

Define concentric

Answer 6

Muscle shortening under tension all load

Question 7

Factors that influence tension generation in skeletal muscle: cross section and size of muscle

Answer 7

The larger the muscle diameter, the greater the force it can produce

Question 8

Factors that influence tension generation in skeletal muscle: muscle architecture fibre arrangement and length

Answer 8

Short fibres= higher force

Long fibres= less force

Question 9

Factors that influence tension generation in skeletal muscle: fibre type

Answer 9

Type 1: slow, low force

Type 2: rapid high force

Question 10

Factors that influence tension generation in skeletal muscle: type of muscle contraction

Answer 10

Eccentric > isometric > concentric

Question 11

Factors that influence tension generation in skeletal muscle: speed of muscle contraction

Answer 11

Concentric: increase speed= decrease force
Eccentric: increase speed = increase force

Question 12

Define local muscle fatigue

Answer 12

diminished response of a muscle to repeated stimulus. An acute physiological response that is normal and reversible

Question 13

Define general cardio respiratory fatigue

Answer 13

Diminished response of the entire body from prolonged physical activity. Related to the body’s ability to use oxygen

Question 14

Signs and symptoms of muscle fatigue

Answer 14

Uncomfortable sensation within the muscle such as pain or cramping, tremor in muscle during contraction, active movements are jerky, inability to complete the movement pattern through full ROM during exercise, use of substitute movements, inability to continue low- intensity physical activity

Question 15

Physiological adaptations to resistance exercise: skeletal muscle adaptations

Answer 15

Hypertrophy - increase in size of an individual muscle fibre, usually occurs by 4-8 weeks of strength training, accounts for strength gains in muscle, associated with high volume moderate resistance eccentric training.
Muscle finer type adaptation - transformation of type 2 muscle fibres to make them more fatigue resistant

Question 16

Physiological adaptations to resistance exercise: neural adaptations

Answer 16

The initial rapid gain in the tension- generating capacity of skeletal muscle is largely attributed to neural responses, not adaptive changes in muscle

Question 17

What is overtraining

Answer 17

A decline in physical performance in healthy individuals participating in a high intensity, high volume strength and endurance training program. Often caused by poor training, insufficient diet including hydration and inadequate rest. Individual progressively fatigues more quickly and requires more time to recover. Preventable and reversible.

Question 18

What is overwork

Answer 18

Progressive deterioration of strength in muscles already weakened by non-progressive neuromuscular disease

Question 19

Acute muscle soreness

Answer 19

Develops during or directly after strenuous exercise performed to the point of muscle exhaustion. Pain subsides quickly after exercise. Due to lack of adequate blood flow and oxygen and a temporary buildup of metabolites, such as lactic acid.

Question 20

Delayed onset muscle soreness (DOMS)

Answer 20

Develops approx. 12-24 hours after muscular overexertion. Most severe after repetitive high intensity eccentric exercise. Intensifies and usually peaks by 24-48 hours after exercise

Question 21

Define Vo2 max

Answer 21

A measure of the body’s capacity to use oxygen. The maximum amount of oxygen consumed per min when the person has reached maximal effort. Usually expressed relative to body weight

Question 22

Define cardiac output

Answer 22

Volume of blood pumped by the heart per min.

Question 23

Calculate cardiac output

Answer 23

Stroke volume X heart rate

Question 24

Define stroke volume

Answer 24

Volume of blood pumped by one ventricle in 1 heart beat

Question 25

3 types of muscle in the human body

Answer 25

Skeletal muscle, smooth muscle, cardiac muscle

Question 26

Acute cardiovascular response to exercise

Answer 26

Sympathetic Nervous system - vasoconstrict blood vessels to non-exercise muscles- vasodilate blood vessels to exercising muscles. - increase cardiac output by increasing heart rate and increasing stroke volume - increase systolic blood pressure. Result is deliver more oxygen to the working area/muscles

Question 27

Long-term cardiovascular response to exercise

Answer 27

At rest: decreased resting heart rate, decrease blood pressure increase blood volume and hemoglobin During exercise: decreased exercise heart rate, increased stroke volume and increase cardiac output, increase extraction of oxygen by a the working muscles Result: more efficient cardiovascular function during exercise

Question 28

Acute respiratory response to exercise

Answer 28

Occurs before exercise starts, increased respiratory rate, increase O2 and CO2 exchange in the lungs, increase muscle metabolism

Question 29

Long-term respiratory response to cardiovascular exercise

Answer 29

At rest: larger lung volumes, greater alveolar-capillary surface area During exercise: greater oxygen/CO2 exchange, lower respiratory rate with the same oxygen consumption, increased maximal RR

Question 30

Health benefits to cardiovascular exercise

Answer 30

Reduced risk of high blood pressure, stroke and coronary heart disease, reduce percentage of body fat, decreased risk of obesity, reduced risk of some forms of cancer, reduce stress, increased sense of well-being, improve sleep

Question 31

Aerobic exercise

Answer 31

Uses oxygen. Continuous long duration such as swimming or a long distance running, 15 to 60 minutes.

Question 32

Anaerobic exercise

Answer 32

Does not require oxygen. Short duration high intensity interval's typically 90 seconds or less 1:3 work/ rest ratio.

Question 33

Heart rate is affected by

Answer 33

Genetics, age, temperature, emotions, medications, general health

Question 34

How to measure your heart rate

Answer 34

Do not use them as a has a pulse of its own, press gently using one or two fingers when measuring Paul's, measure using carotid or radial sites, measure for 10secsX6, or for 15secsX4, 30secsX2

Question 35

Calculating target heart rate training zones : method 1

Answer 35

Lower limit = 170-age | Upper limit = 200 -age

Question 36

Calculating target heart rate: method 2

Answer 36

Lower limit = (220-age) x 60% | Upper limit = (220-age) x 90%

Question 37

Calculating target heart rate: method 3

Answer 37

% intensity + resting HR

Question 38

How will hyperthermia affects the body's response to physical activity

Answer 38

The body produces more heat than it can dissipate and may not be able to adequately cool secondary to dehydration excessive heat or humidity

Question 39

Levels of hyperthermia

Answer 39

Heat cramps heat exhaustion and heat stroke

Question 40

Hypothermia effects on the body's response to physical activity

Answer 40

When exercising in cold weather, the body continues to lose heat through sweating, decreased core body temperature accord temperature of less than 27°C can result in unconsciousness and death

Question 41

Hi altitudes effects of the body's response to physical activity

Answer 41

Less oxygen available, labored breathing, increased heart rate, headaches, longer recovery times