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105 Cards in this Set
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MUSCULAR ENDURANCE
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the number of repeated contractions a muscle or muscle group can perform against a resistance witout fatiguing.
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CHAPTER 1
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MUSCULAR STRENGTH
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them maximum amount of force a muscle or muscle group can develop during a single contraction
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CHAPTER 1
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CARDIORESPIRATORY ENDURANCE
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the ability of the heart, blood and lungs to deliver an adequate supply of oxygen to exercising muscles
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CHAPTER 1
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BODY COMPOSITION
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the sum of fat weight and fat free weight
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CHAPTER 1
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FLEXIBILITY
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the amount of movement that can be accomplished at a joint
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CHAPTER 1
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PULMUNARY VEINS
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blood enters the Pulmonary veins
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CHAPTER 1
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LT SIDE OF HEART
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blood enters the left side of the heart
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CHAPTER 1
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SYSTEMIC ARTERIES
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blood enters the systemic arteries
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CHAPTER 1
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DSCH O2/BINDS CO2
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blood discharges oxygen and binds to carbon dioxide in the body
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CHAPTER 1
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SYSTEMIC VEINS
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blood enters the systemic veins
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CHAPTER 1
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RT SIDE OF HEART
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blood enters the right side of the heart
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CHAPTER 1
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PULMUNARY ARTERIES
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blood enters the pulmonary arteries
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CHAPTER 1
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ABSOLUTE STRENGTH
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The difference between absolute strength gains in men and absolute strength gains in women is that men will generally hypertrophy (increased muscle size) to a greater extent than women principally due to the higher levels of testerone in men.
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CHAPTER 1
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CIRCULATION
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The difference between pulmonary circulation and and systemic circulation is that the former is limited to the lungs and the latter delivers blood to the rest of the body.
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CHAPTER 1
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ENERGY MOLECULES
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The difference between aerobic energy systems and anaerobic energy systems is that the former derives energy from ATP produced with oxygen and the latter uses glucose or creatinine phosphate. The latter is also the secondary means of ATP production i.e. when there is insufficient oxygen supply. The latter produces ATP outside the mitochondria.
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CHAPTER 1
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INTERVAL TRAINING
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The difference between performance interval training and fitness interval training is that the former is a very high intensity effort designed to enhance competitive performance in a specific sport. The latter is a modest to vigorous intensity effort designed to improve general fitness.
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CHAPTER 1
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SLOW/FAST TWITCH
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The difference between slow-twitch (dark/red) muscle fibers and fast-twitch (white) muscle fibers is that the former contract more slowly. Slow-twitch muscle fibers are also called slow-oxidate have a smaller cross-section, more mitochondria and a high resistance to fatigue. Fast-twitch muscle fibers, types IIa and IIb do not have the endurance or aerobice capability of slow-twitch muscle fibers.
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CHAPTER 1
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CARDIAC/SKELETAL MUSCLES
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The difference between cardiac muscles and skeletal muscles is the the former are only found in the heart and can grade the force of the contraction. Skeletal muscles attach to bones across one or more joints and are the only type of muscle under voluntary control which causes movement. Skeletal muscles only contract maximally.
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CHAPTER 1
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SORENESS
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The difference between immediate and delayed onset muscle soreness is that the former is related to the build up of Lactic Acid that leaks out of the muscles and stimulates nerves. Delayed soreness may be due to small tears in the connective tissue.
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CHAPTER 1
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EXERCISE/SYSTOLIC
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Exercise INCREASES systolic BP
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CHAPTER 1
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EXERCISE/DIASTOLIE
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Exercise cause NO CHANGE in diastolic BP
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CHAPTER 1
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EXERCISE/ABDOMEN
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Exercise DECREASES blood flow to the abdomen
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CHAPTER 1
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EXERCISE/VASCULAR
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Exercise DECREASES the amount of peripheral resistance in the vascular system
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CHAPTER 1
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EXERCISE/ATP
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Exercise INCREASES ATP production
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CHAPTER 1
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MUSCLE FATIGUE
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Muscle fatigue is related to the intensity and duration of the exercise.
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CHAPTER 1
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MUSCLE FATIGUE
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A power event/maximum effort lasting 0-30 seconds results in muscle fatigue because the muscle cells run out of ATP at the site of the actin-myosin crossbridge. Without ATP the fibers can no longer contract
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CHAPTER 1
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MUSCLE FATIGUE
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30 minutes of heavy exercise results in muscle fatigue because of the build up of lactic acid which inhibits the ability of the muscle cell to contract.
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CHAPTER 1
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MUSCLE FATIGUE
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A 3 hour running marathon results in muscle fatigue because glucogen becomes depleted in the exercising muscle. Without glucogen muscle cells cannot contract even with an adequate source of oxygen.
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CHAPTER 1
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BODY FAT PERCENTAGE
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The body fat percentage for women is between 21-24 and for men it is 14-17.
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CHAPTER 1
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MUSCLE PUMP
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The rhythmic squeezing action of large muscles against the veins within these muscles is called the MUSCLE PUMP
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CHAPTER 1
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EJECTION FRACTION
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The ejection fraction is 50 percent at rest and can increase to 100 percent during exercise.
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CHAPTER 1
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ANAEROBIC THRESHOLD
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Anaerobic threshold is reached somewhere between 50-85 percent of maximal effort.
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CHAPTER 1
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OPTIMUM EXERCISE INTENSITY
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Optimum exercise intensity for fitness improvements is in the range of approximately 60-90 percent maximum heart rate.
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CHAPTER 1
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1 of 4 Reasons that FLEXIBILITY is LIMITED
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by elastic limits of the ligaments and tendons crossing the joint.
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CHAPTER 1
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1 of 4 Reasons that FLEXIBILITY is LIMITED
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by the elasticity of the muscle tissue.
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CHAPTER 1
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1 of 4 Reasons that FLEXIBILITY is LIMITED
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by the bone and joint structure.
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CHAPTER 1
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1 of 4 Reasons that FLEXIBILITY is LIMITED
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by the skin.
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CHAPTER 1
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1 of 7 things that are a result of AEROBIC TRAINING
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resting heart rate increases
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CHAPTER 1
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1 of 7 things that are a result of AEROBIC TRAINING
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stroke volume at rest
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CHAPTER 1
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1 of 7 things that are a result of AEROBIC TRAINING
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VO2 max
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CHAPTER 1
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1 of 7 things that are a result of AEROBIC TRAINING
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maximum heart rate increases
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CHAPTER 1
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1 of 7 things that are a result of AEROBIC TRAINING
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mitochondrial density increases
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CHAPTER 1
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1 of 7 things that are a result of AEROBIC TRAINING
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anaerobic threshold decreases
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CHAPTER 1
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1 of 7 things that are a result of AEROBIC TRAINING
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heart rate at submaximum intensity decreases
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CHAPTER 1
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CARDIAC OUTPUT MAX
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CHAPTER 1
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OXYGEN EXTRACTION MAX
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CHAPTER 1
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1 of 4 TRAINING RULES
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Frequency = 3 times per week
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CHAPTER 1
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1 of 4 TRAINING RULES
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Intensity = 50-85% of maximum VO2
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CHAPTER 1
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1 of 4 TRAINING RULES
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Type = rhythmic, large muscle movement
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CHAPTER 1
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1 of 4 TRAINING RULES
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Duration = 10-20 minutes per session
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CHAPTER 1
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SLIDING FILAMENT
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1. Nervous impulse from brain causes motor neurons to release acetylcholine into the neuromuscular junction.
2. Acetylcholine detected and nerve impulse spread across sarcolemma and sarcoplasmic reticulum. 3. Sarcoplasmic reticulum releaes calcium into muscle fiber sarcoplasm. 4. Calcium binds with proteins (troponin and tropomyosin) along actin filament and exposes binding sites for myosin filament. 5. With ATP myosin binds with actin filaments to form crossbridges. 6. The myosin pulls the actin toward the center and the sarcomere shortens. 7. Nerve impulse ceases, calcium returns to sarcoplasmic reticulum, link breaks between actin and myosin. |
CHAPTER 1
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CARDIAC OUTPUT
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AMOUNT OF BLOOD THAT FLOWS FROM EACH VENTRICLE IN ONE MINUTE. Q=HR*SV
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CHAPTER 1
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HEART RATE
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THE NUMBER OF TIMES A HEART BEATS IN ONE MINUTE
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CHAPTER 1
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STROKE VOLUME
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THE AMOUNT OF BLOOD THAT PUMPS FROM EACH VENTRICLE EACH TIME THE HEART BEATS
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CHAPTER 1
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EJECTION FRACTION
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THE PERCENT OF TOTAL BLOOD VOLUME IN THE VENTRICLE AT THE END OF DASTOLE THAT IS SUBSEQUENTLY EJECTED DURING CONTRACTION
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CHAPTER 1
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OXYGEN EXTRACTION
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AMOUNT OF OXYGEN TAKEN FROM HEMOGLOBIN IN THE CAPILLARIES OF THE MUSCLES AND DELIVERED TO THE MUSCLES
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CHAPTER 1
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ATP
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ADENOSINE TRIPHOSPHATE - THE ENERGY MOLECULE. A SUBSTANCE IN A CELL THAT DRIVES THE MUSCLE TO CONRACT.
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CHAPTER 1
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AEROBIC SYSTEM
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THE FIRST SYSTEM FOR PRODUCING ATP
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CHAPTER 1
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ANAEROBIC SYSTEM
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GLYCOLYSIS AND CREATINE PHOSPAHTE SYSTEM ARE THE PRIMARY SOURCES OF ATP WHEN AN INADEQUATE SUPPLY OF OXYGEN IS AVAILABLE.
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CHAPTER 1
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BIOCHEMICAL PATHWAYS FOR ATP
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1. ANAEROBIC GLYCOLYSIS
2. CHREATINE PHOSPATE SYSTEM 3. MITOCHONDRIA |
CHAPTER 1
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ANAEROBIC GLYCOLYSIS
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AN ANAEROBIC ATP PRODUCTION SYSTEM THAT USES GLUCOSE.
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CHAPTER 1
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CREATINE PHOSPHATE SYSTEM
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ANAEROBIC ATP PRODUCTION THAT USES THE CREATININE PHOSPHATE MOLECULE TO HELP PRODUCE ATP
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CHAPTER 1
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MITOCHONDRIA
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A STRUCTURE IN A CELL WHICH IS THE SITE OF ATP (ENERGY) PRODUCTION.
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CHAPTER 1
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ISCHEMIA
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AN INSUFFICIENT OXYGEN SUPPLY TO THE HEART MUSCLE THAT CAN LEAD TO ANGINA PECTORIS. NOTE: ISCHEMIA IN THE BRAIN CAN LEAD TO A STROKE.
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CHAPTER 1
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ANGINA PECTORIS
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CHEST PAIN OR PRESSURE DUE TO ISCHEMIA (DECREASED OXYGEN SUPPLY).
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CHAPTER 1
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ANAEROBIC THRESHOLD
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THE EXERCISE INTENSITY AT WHICH ADEQUATE OXYGEN IS UNAVAILABLE. OCCURS AT 50-85% OF MAXIMUM EFFORT.
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CHAPTER 1
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GLYCOGEN
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A LARGE MOLECULE MADE UP OF GLUCOSE CHAINS STORED IN MUSCLES AND THE LIVER.
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CHAPTER 1
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PHOSPHAGENS
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ATP + CREATINE PHOSPHATE; ANAEROBIC ATP PRODUCTION
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CHAPTER 1
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KILOCALORIE
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KCAL - UNIT OF ENERGY IN EXERCISE SCIENCE. 1 KCAL = AMOUNT OF HEAT THAT WILL RAISE THE TEMPERATURE OF 1 KILOGRAM OF WATER 1 DEGREE CENTIGRADE.
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CHAPTER 1
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HYPERVENTILATION
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BREATHING FASTER THAN IS NECESSARY AT A FIVEN PACE, INDICATES ANAEROBIC ATP PRODUCTION IS PREDOMINANT.
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CHAPTER 1
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ENZYMES
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PROTIENS NEEDED TO START CHMICAL REACTIONS THAT PRODUCE ATP, AEROBIC AND ANAEROBIC.
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CHAPTER 1
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MAXIMAL OXYGEN CONSUMPTION
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VO2 - AKA MAXIMUM AEROBIC CAPACITY. THE TOTAL CAPACITYTO CONSUME OXYGEN AT THE CELLULAR LEVEL. DEPENDS ON 2 THINGS: CARDIAC OUTPUT (HR*SV) THAT DELIVERS OXYGEN TO THE WORKING MUSCLE VIA BLOOD AND OXYGEN EXTRACTION, THE PROCESS OF EXTRACTING OXYGEN FROM BLOOD IN THE CAPILLARIES AND USE IT IN THE MITOCHONDRIA.
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CHAPTER 1
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VO2 Formula
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VO2 = ((HR * SV) * O2 EXTRACTION))
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CHAPTER 1
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What is VO2?
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VOLUME OF OXYGEN CONSUMED.
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CHAPTER 1
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MET
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METOBOLLIC EQUIVALENT - RESTING VO2 UNIT
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CHAPTER 1
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VASODILATION
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INCREASE IN DIAMETER IN ARTERIAL VESSELS THAT SUPPLY BOLLD TO EXERCISING MUSCLES. OCCURS WHEN EXCERS=CISE AND BLOOD IS SHUNTED FROM THE ABDOMEN TO THE EXERCISING MUSCLES.
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CHAPTER 1
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VASO CONSTRICTION
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DECREASE IN DIAMETER OF BLOO VESSELS. BLOOD VESSELS TO THE ABDOMENT VASOCONSTRICT WHEN EXERCISE BEGINS.
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CHAPTER 1
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SYSTOLIC BLOOD PRESSURE
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SYSTOLE - AMOUNT OF PRESSURE FROM CONTRACTION OF THE LEFT VENTRICLE. PROPELS BLOOD THROUGH THE SYSTEM!
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CHAPTER 1
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DIASTOLIC BLOOD PRESSURE
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DIASTOLE - AMOUNT OF PRESSURE LEFT IN THE VASCULAR SYSTEM WHE THE HEART MUSCLE RELAXES BETWEEN BEATS.
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CHAPTER 1
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BP UPPER NUMBER
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SYSTOLE
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CHAPTER 1
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BP LOWER NUMBER
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DIASTOLE
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CHAPTER 1
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OVERLOAD PRINCIPLE
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TO TRAIN ONE OF THE BODY'S SYSTEMS SO THAT SYSTEM MUST BE MADE TO WORK HARDER THAN IT'S ACCUSTOMED TO WORKING: TYPE, INTENSITY, DURATION AND FREQUENCY.
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CHAPTER 1
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VENOUS RETURN
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THE AMOUNT OF BLOOD RETURNING TO THE HEART.
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CHAPTER 1
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SPECIFICITY OF TRAINING
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THE PRINCIPLES OF SPECIFICITY OF TRAINING IS THE CONCEPT OF PERIODIZATION THAT STATES THAT FOR AN INDIVIDUAL TO BECOME PROFICIENT AT ANY GIVEN MOVEMENT THAT MOVEMENT MUST BE TRAINED AND PRACTICED. A SPECIFIC DEMAND RESULTS IN A SPECIFIC RESPONSE.
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CHAPTER 1
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MOTOR NEURONS
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CONDUCT NERVE IMPULSES FROM THE BRAIN TO THE MUSCLE FIBERS.
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CHAPTER 1
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NEURONS
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THE MAIN TYPE OF NEVER TISSUE CELLS THAT MAKE UP THE BRAIN AND SPINE.
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CHAPTER 1
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NEUROTRANSMITTER
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A CHEMICAL (ACETYLCHOLINE) THAT TRANSMITS NERVE IMPULSES TO MUSCLE FIBERS. NEUROTRANSMITTERS ARE INSIDE EACH MOTOR NEURON.
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CHAPTER 1
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ACETYLCHOLINE
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A NEUROTRANSMITTER.
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CHAPTER 1
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NEUROMUSCULAR JUNCTION
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THE JUNCTION AT WHICH A MOTOR NEURON AND MYOFIBRIL MEET.
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CHAPTER 1
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MYOFIBRIL
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CONTRACTILE PROTEIN IN A MUSCLE FIBER. E.G. ACTIN AND MYOSIN. LIKE STRANDS OF PROTIEN.
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CHAPTER 1
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ACTIN
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PROTEIN IN THE MYOFIBRIL THAT RESULTS IN CONTRACTION. LOCATED ON THE EDGE OF SARCOMERE.
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CHAPTER 1
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MYOSIN
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PROTEIN IN THE MYOFIBRIL THAT RESULTS IN CONTRACTION. LOCATED IN THE MIDDLE OF THE SARCOMERE.
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CHAPTER 1
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CONTRACTABLE PROTEINS
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PROTEINS RELATED TO THE PROCESS OF MUSCLE CONTRACTION.
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CHAPTER 1
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SARCOMERES
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REPEATING UNIT ALONG THE LENGTH OF A MUSCLE CELL WHICH HOLD THE MYOFIBRILS THAT HOLD THE NEUROTRANSMITTERS CALLED ACTIN & MY0SIN.
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CHAPTER 1
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SARCOLEMMA
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THE MEMBRANE SURRONDING THE SARCOMERE.
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CHAPTER 1
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SARCOPLASM
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GELATIN LIKE TISSUE SURROUNDING THE SARCOMERE. IT HOLDS MITOCHONDRIA ANDSARCOPLASMIC RETICULUM.
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CHAPTER 1
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SARCOPLASMIC RETICULUM
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STORES AND RELEASES CALCIUM.
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CHAPTER 1
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CONCENTRIC CONTRACTION
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(POSITIVE) SHORTENS MUSCLE
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CHAPTER 1
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ECCENTRIC CONTRACTION
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(NEGATIVE) LENGTHENS THE MUSCLE. IT OCCURS WHEN INDIVIDUAL FIBERS CONTRACT
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CHAPTER 1
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ISOMETRIC CONTRACTION
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CONTRACTION OF INDIVIDUAL FIBERS BUT NO CHANGE TO THE LENGTH OF THE WHOLE MUSCLE.
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CHAPTER 1
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MOTOR UNIT
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A MOTOR NERVE AND ALL THE MUSCLE FIBERS THAT STIMULATE IT.
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CHAPTER 1
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HYPERTROPHY
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INCREASE IN SIZE OF MUSCLES, INCREASE IN SIZE AND NUMBER OF MYOFIBRILS INSIDE MUSCLE FIBER, I.E. INCREASE IN THE AMOUNT OF ACTIN, MYOSIN AND OTHER RELATED PROTEINS RESPONSIBLE FOR FORCE GENERATION.
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CHAPTER 1
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NERVOUS INHIBITION
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PHSYCHOLOGICAL AND PHYSIOLOGICAL. LACK OF CONFIDENCE. ADAPTION THAT INCREASES ABILITY/STRENGTH, E.G. GOLGI TENDON ORGAN.
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CHAPTER 1
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GOLGI TENDON ORGAN
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PART OF NERVOUS SYSTEM; PROTECTIVE INHIBITION THAT PREVENTS TOO MUCH CONTRACTILE FORCE BY RELAXING THE MUSCLE AND PREVENTING INJURY. CERTAIN SITUATIONS CAN OVERRIDE THE GOLGI TENDON INIHIBITION.
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CHAPTER 1
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MUSCLE SPINDLES
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FIBERS IN THE MUSCLE TISSUE THAT PREVENT TOO MUCH STRETCH.
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CHAPTER 1
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