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57 Cards in this Set
- Front
- Back
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What is the difference between veins and arteries?
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Arteries pump oxygenated blood and have muscular, elastic walls that promote good circulation.
Veins carry de-oxygenated blood and rely on pumping action of muscles to move blood. |
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What is VO2 max? What does it measure?
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It is the best indicator of cardiovascular fitness.
It measures maximal amount of oxygen that the body can take in, deliver, and consume. |
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What are the ways we measure Exertion during Exercise and Exercise Testing?
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Heart Rate
RPE Talk Test |
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What is normal blood pressure?
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Systolic - 120
over Diastolic - 80 |
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What are activities that involve cardio/aerobic exercise?
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Tennis, Swimming, Running
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What are activities that involve muscular strength exercise?
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Weight Lifting, Power Lifting, Body Building
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What are activities that involve muscular endurance exercise?
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Weight Lifting, Power Lifting, Body Building
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Which is better, low or resting heart rate?
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Low resting heart rate
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What happens to resting/maximal heart rate as we age?
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Maximal heart rate decreases as we age.
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What is the principle of overload?
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You have to do more than you are used to in order to cause your muscles to adapt. You can’t continue to do the same thing and expect a different result.
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What is the principle of progression?
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You must build up slowly or risk getting injured or too sore.
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What is the principle of specificity?
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The adaptations are specific for the muscle groups being exercised.
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What is the principle of diminishing returns?
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In order to gain optimal strength, several sets of exercise repetitions should be performed.
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What are the competitive lifts for “weight lifting?” “power lifting?” “body lifting?”
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Weight lifting - Snatch & Clean and Jerk
Power lifting - Bench Press, Squat, & Dead Lift Body lifting - Judged for size and definition of their muscles |
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Where are the skeletal muscles located and are they under voluntary or involuntary control?
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- Everything Else
- Voluntary Control |
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Where are the cardiac muscles located and are they under voluntary or involuntary control?
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Heart
Involuntary Control |
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Where are the smooth muscles located and are they under voluntary or involuntary control?
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Kidneys, Stomach, Intestines, Bladder, the eyes, the walls of blood vessels.
Involuntary Control |
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What is a type of physical activity done with the intent of improving muscle fitness?
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Progressive Resistance Exercise (PRE)
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What are common isotonic exercises? and what is it helpful for building?
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Calisthenics, Resistance machine exercises, free weight exercises, exercise bands.
Helpful for building both dynamic strength and dynamic muscular endurance. |
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What is isometric PRE?
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Static Strength/endurance. There is no movement.
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What is isokinetic PRE?
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Isotonic-concentric muscle contractions performed on machines that keep the velocity of the movement constant through the full range of motion.
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What are plyometrics?
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Functional balance training, core strength balance training.
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What is the FIT principle for Cardio?
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F - 3 days/week
I - HR in target zone - atleast 40% HRR or 55% max HR T - Atleast 20 minutes |
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What is the FIT principle for Muscular strength?
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F - 2-3 days/week
I - 60%-80% of 1 RM T - 1-3 sets, 3-8 reps |
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What is the FIT principle for Muscular endurance?
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F - Every other day
I - 40% - 60% 1 RM T - 2-5 sets, 9-25 reps |
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What is the FIT principle for flexibility?
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F - 3 - 7 times per week
I - 10% beyond normal length of muscle T - 15-60 seconds, 3-5 reps (rest 30 seconds between reps) |
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What are three myths about muscular strength/endurance?
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No Pain No Gain, you don’t need to hurt to get benefits from exercise.
Makes you “muscle bound,” weight training can increase flexibility if through full ROM. Fat can be converted into muscle, fat and muscle are separate tissues and can’t promote local fat loss by exercising a certain area. |
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What are the sights on the body we usually measure heart rate? Which is the most popular?
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Wrist and Carotid (Neck)
The Carotid is the most popular. |
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Advantages of free weights vs. machines?
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Unlimited number of exercises.
Less expensive. Moveable equipment. Movements can be developed to be truer to real life. |
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Disadvantages of free weights vs. machines?
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Safer because the weights can’t fall on you.
No spotters required. Easy and quick to change weight. |
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What does resistance exercise do to the metabolism?
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Increases metabolism.
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What tool used to measure body fat is weighed in air underwater?
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Hydrostatic Weighing
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What tool used to measure body fat is referred to as the gold standard? It provides whole body measurements as well as in different parts of the body.
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DXA or DEXA
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What tool used to measure body fat relies on air displacement to assess body composition? It is an alternative to underwater weighing.
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The Bod Pod
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What tool used to measure body fat by measuring the skinfold thickness?
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Calipers
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What tool used to measure body fat is based on resistance to current flow?
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Bioelectric Impedance
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What are some conditions associated with obesity?
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Lack of awareness for physical activity.
Social values or traditions regarding phyriscal exercise. Non-availability Modernization of life |
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What is essential fat?
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Fat in the organs, and sex-specific areas in the female.
Normal physiologic functioning requires this fat. |
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What is needed when figuring out BMI?
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Weight and Height
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What are the three different ways to stretch?
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Static
Ballistic PNF |
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What type of stretching is safer and less likely to cause injury. The person should stretch slowly until tension then holds for 15-60 seconds, relax the muscle, then increase a bit more?
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Static Stretching
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What is an active static stretch?
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Assist to a stretch from an active contraction of the opposing (antagonist muscle)
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What is a passive static stretch?
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Stretch imposed on a muscle with the assistance of a force other than the opposing muscle.
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What type of stretching involves dynamic movement, specificity of movement, and is bouncy?
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Ballistic Stretch
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What type of stretching combines active and passive methods and is more effective for improving flexibility? It promotes and increase in strength.
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Proprioceptive Neuromuscular Facilitation (PNF)
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Contrary to popular belief we should always do what before we stretch?
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Warm up
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What is flexibility?
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The amount of motion that is possible at a given joint or series of joints.
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Tendons connect what to what?
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Muscles to bones
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LIgaments connect what to what?
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Bones to bones
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What is the minimum amount of time to hold a stretch for it to be effective?
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15 - 60 seconds
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1 pound of fat = how many calories?
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3,500 calories
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What are two good stretches for quadriceps?
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Shin stretch and quad stretch
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What is the correct way to stretch your hamstring?
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Back Saver Hamstring stretch
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What is the correct way to stretch your triceps?
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Overhead Arm Stretch
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What is the correct way to stretch your abdominal?
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Spine Twist, Trunk Twist, Leg Hug, Heel Sit
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What is the correct way to stretch your gastrocnemius?
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Leg Hug, Trunk Twist, Spine Twist
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What order does blood pump through the heart?
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Muscles send deoxygenated blood to the heart
Heart send deoxygenated blood to the lungs Lungs oxygenate the blood Heart sends oxygenated blood to the body |
