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36 Cards in this Set
- Front
- Back
Aerobic Threshold
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VO2 & LT -> indicates capacirty for endurance
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Anerobic Threshold
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(lactate) - the point at which latic acid produced in muscles begins to accumulate in the blood.
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Factors that influence aerobic fitness
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1) Age
2) Body Composition 3) Activity 4) Gender 5) Training 6) Heredity |
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Endocrine System
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all the hormones and glands
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Nervous System
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increases effeciency of movement & improved effeciency of the cardiovascular system
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Basic pattern to all cardiovascular training programs
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Day 1: easy distance RPE = 12-13
Day 2: pace RPE = 15 Day 3: hills/stairs RPE 13-14 Day 4: Intervals RPE = 15-16 Day 5: Overdistance RPE = 11 Day 6: Variety of alternate activity Day 7: rest or light activity |
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4 temperature regulating mechanisms in the human body
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1) regulating centre in the hypothalamus
2) heat & cold receptors in skin, sense environmental change 3) change regulators i.e. shivering 4) neurons system |
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Influence the bodies response to heat
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1) gender
2) other -i.e. alcohol 3) sweat glands 4)physical fitness 5) body fat |
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Factors needed prior to initiating or prescribing a muscular strength.
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1) determine the requrements for specific sport
2) identify major muscle groups and movements involved 3) select exercises to develop muscle fitness in upper body, trunk, & leg muscles. |
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Rest Sets
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Strength
3-6 sets 4-8 reps 90-120 secs Power 3-4 sets 12-25 reps full recovery Endurance 2-3 sets 8-12 reps 44-60 secs |
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6 Factors that effect flexibility
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1) Joint structure
2) Age & sex 3) Muscle bulk 4) Weight training 5) Activity level 6) Connective tissue |
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FITT
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F-frequency) - 3-7 times per week
I - (intensity) - 10% beyond normal muscle length (to point of stretching) T - (time) - 15-60 seconds - 1-3 sets T - (Type) - static, balistic & PNF |
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3 specific changes that take place in muscles following training
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1) recruitment of muscles
2) type of motor unit 3) size of motor unit |
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Muscular Adaptaions
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Strength
Endurance |
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Strength
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^ in contractile protiens
^ # of fibres |
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Endurance
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^ aerobic enzymes, mitochondrial density, capillaries
possible changes in fibre types |
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Glycemic Index
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the magnitude of the increase in blood glucose that occurs after the ingestion of food
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High GI
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*increases insulin level -> increases metabolism of CHO & reduce fat use
*detremental all the time *beneficial at certain times of ingestion |
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Low GI
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*slower release in blood stream -> longer lasting energy -> decrease insulin spike
*beneficial all the time' *not as beneficial in post ecercise |
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Saturated
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*animal sources
*solid at room temp. *non-essential *made in body |
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Polyunsaturated
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*Linoleic Acid
*Alpha-linoleic Acid *must come from diet as EFA's *important for cell membrane health *body processes and regulates cholesterol metabolism |
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Fat is needed
Linoleic Acid shows |
1) increase in immune function
2) enhances uptake of fatty acids into muscles for oxidation 3) reduces catabolism 4) increases lean mass 5) deacreases body fat |
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Electrolytes
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marathon/long duration -> drink cool, solutions low in glucose
short duration -> high glucose during exercise |
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Energy Balance
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Total Daily Energy intake - Total Energy Expenditure
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Total Daily Energy Expenditure
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TEF+EPA+REE
TEF-> thermic effect of food EPA -> energy of physical acctivity |
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7 causes of Obesity
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Gender
Fat cells Activity Dieting Heredity Psychological Metabolic rate |
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Stages of Change
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1) precontemplative
- no desire to change 2) Contemplative - with in 6 months, aware of prob. 3) Action - actively engaged in changed behav. 4) Maintenance |
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Trans-theoritical Model
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judge the persons readiness for change, and base an exercise program off of that inorder for them to be ready to follow through.
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Why do Muscles Fatigue
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1) ATP is not present in sufficient amounts
2) toxic procucts accumulate in trained athletes - buffer lactic acids & hydrogen ions -anaerobic training can decelop tolerance |
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6 Essential classes of nutrients
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Carbs
Protein Fiber Fat Vitamins/minerals Water |
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PNF Stretching
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1)hold relax
2) contract relax 3) hold relax w/ aganist contraction |
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Types of Stretching
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1) static stretching (on your own, no movement)
2) Balistic 3) Dynamic |
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Training Effects
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Muscles : muscle is prim. taget for training
^ product of enzymes ^ ability to use fat as energy ^ size of muscles fibres Respriatory: ^ effeciency and endurance of breathing decrease residual volume |
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Carbohydrates
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Mono -> fructose, glucose or galactose
Di-> combinations of monos Poly-> sucralose (galactose & glucose) Starches -> a) amylose b) amylopectin |
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3 Training Priciples
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Overload-> muster experience load, not accustom to
Specificty -> stregth specific to method Progression -> constant & new ending imporvemnt |
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Training Effects: Cadiovascular System
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- ^ blood volume
- ^ stoke volume SV * Heart Rate |