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32 Cards in this Set
- Front
- Back
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Explain what muscle balance entails. |
Proper ratio of strength, power or endurance relative to another muscle group |
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Method of prescribing isotonic load assignments. |
- 1-RM - 3-6 rep max - 10 RM |
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Specificity considerations for strength testing. |
- sport movement muscles - movement pattern and contraction type (isometric vs dynamic- concentric or eccentric) - contraction velocity |
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Differences in cardiac variables between trained and untrained individuals at sub max power output. |
- greater stroke volume; no difference in oxygen uptake or heart rate
At max vo2: - 50% increase VO2 - greater stroke volume - 50% increase VO2 - greater a-v O2 difference - max HR remains the same or decreases among trained |
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What is the function of beta blockers? |
- reduce myocardial oxygen needs - reduce heart rate and myocardial contraction vigor - block beta adrenergic receptors in heart from epinephrine and norepinephrine - reduce sub max and max heart rate - for CAD and hypertension |
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How to calculate the training heart rate (intensity) following a progressive exercise test to exhaustion. |
- % HRR (oxygen uptake reserve vo2r) - similar to % vo2 max for average or high fitness level - HRR= (max HR - rest HR) - indirect calculation of target heart rate range: HR - vo2 linear - THR range= HRR (%) + rest HR - 60-80% vo2 max recommended - RPE 12-16 |
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Define first, second and third class levers. |
First class: axis in centre, force arm = resistance arm Eg, neck Second class: axis on one end, resistance in between axis and force, force arm > resistance arm Eg, ankle Third class: axis on one end, force in between axis and resistance, resistance arm > force arm Eg, elbow |
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Type of muscle action with greatest force achieved throughout complete ROM? |
Eccentric- muscle activated, force produced, muscle lengthens |
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Muscle action that generates force but cannot overcome external resistance to shorten sarcomere fibers and cause joint movement and produce external work |
Isometric static action |
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How does a muscle get stronger? Examples of precise and systematic exercise methods. |
Apply overload/tension to the muscle's current force generating capacity - progressive resistance weight - isometric - isokinetic |
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Improvement phase of strength training. Acceptable changes in routine? |
- increasing frequency per week (muscle groups on non-consecutive days) |
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What does an ECG monitor and what kind of exercise contraindications can it detect? |
- monitor heart rate - post MI - ischemic ST segment changes - conduction defects - left ventricular hypertrophy |
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Describe the electrical deflections and mechanical events representing the precedent to a heart beat |
P wave: atrial depolarization (+ charge) and contraction QRS complex: ventricular depolarization - ventricular contraction, atrial repolarization(very small) T wave: ventricular repolarization (ventricular diastole)
*.2-.3sec depolarization - refractory period- ventricular refilling between beats |
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Steady state cycle VO2 max test calculation |
VO2 (ml/min) = 1.8ml/kg x power output (kg/min) + (7ml/kg/min x kg body weight) |
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Dependent variables for strength test during a static force (isometric mid thigh pull) |
- contraction velocity - motor unit activation skill - muscle cross sectional area |
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Recruitment order of motor units during progressive muscle tension is described by which principle/theory/relationship? |
- size principle |
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What describes the following concepts: 1. Fibre type directly influences movement speed 2. Inverse relationship between workload and movement speed for any fibre type 3. Greatest force achieved at 300 degrees/sec (fast fibres) 4. Peak power higher in fast fibre at any speed |
Force-Velocity relationship |
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What theory describes the process of muscle contraction and force generation via pulling of actin together by myosin cross bridges? |
Sliding filament theory |
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What method of exercise can alter resistance throughout ROM to match the joint ability to produce force (torque) at different angles? |
Variable resistance (asymmetrical cams and pulleys) |
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Third class lever: body joint example, advantages, disadvantages |
- biceps brachii - advantage: speed, ROM - disadvantage: less force |
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First class lever: body joint example, advantages, disadvantages |
- neck- atlanto occipital joint- trapezius - elbow - triceps brachii attach to olecranon process- extend forearm- longer resistance arm - advantage: speed-less strength, less speed-greater strength, efficiency |
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Second class lever: body joint example, advantages, disadvantages |
- ankle joint - advantage: force, power |
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Factors for coping with hot environments. |
- skin blood flow - surface area : body mass - onset of sweat threshold |
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Predicted VO2max calculation (Bruce Treadmill) - age, gender, height, weight, resting HR, progressive exercise HR/speed/grade % |
VO2 max (absolute) = 14.8 - (1.379 x T) + (.451 x T2) - (.012 x T3) Relative: multiply by weight Divide by resting MET
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Create an exercise program for the following SMART goal: Specific- gain soccer-related strength and flexibility
Measurable- speed (30m dash, 10m time, 5% faster), agility (5-10-5, 5% faster), power (vertical jump, 5% gain), flexibility (sit and reach, 5% gain)
Attainable- there is room for improvement (based on normative data)
Realistic- I can achieve this goal with my available time and resources (3x per week, once at the gym)
Timely- end of October 2017 |
Frequency- Monday (pool), Tuesday (gym), Wednesday (run/soccer), Thursday (home), Friday (Pilates), Saturday (home), Sunday (Pilates)
Intensity- RPE 16-17 (heavy), 10 reps, 3sets, progressive resistance
Time- 60-90minutes
Type- lower resistance training and stretching Examples: speed, agility, power, flexibility exercises Squats Deadlifts |
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Create an exercise program for the following SMART goal: Specific- gain soccer-related strength and flexibility
Measurable- speed (30m dash, 10m time, 5% faster), agility (5-10-5, 5% faster), power (vertical jump, 5% gain), flexibility (sit and reach, 5% gain)
Attainable- there is room for improvement (based on normative data)
Realistic- I can achieve this goal with my available time and resources (3x per week, once at the gym)
Timely- end of October 2017 |
Frequency- Monday (pool), Tuesday (gym), Wednesday (run/soccer), Thursday (home), Friday (Pilates), Saturday (home), Sunday (Pilates)
Intensity- RPE 16-17 (heavy), 10 reps, 3sets, progressive resistance
Time- 60-90minutes
Type- lower resistance training and stretching Examples: speed, agility, power, flexibility exercises Squats, squat jumps Deadlifts Box jumps
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Exercise prescription considerations |
Overload: training effects occur when the body undergoes work at a level greater than its typical routine (frequency, intensity, time) - exercise intensity (RPE, weights), sets, reps (per exercise and total workout), rest - periodization: Reverse linear progressive (muscle endurance: monthly increase volume, decrease intensity) Undulating (strength: daily increase intensity, decrease volume)
Specificity: training effect on the muscles, fibre type and energy system worked; contraction velocity and type; physiological adaptations (aerobic - number of capillary and mitochondria; anaerobic- number of contractile proteins increase, density of capillary and mitochondria may decrease) - muscle strength- max force in ROM; high intensity, low volume (2-10reps) - muscle endurance- repeated contractions under submax load; low intensity, high volume (20+ reps) - motor units used and synchronicity, stimulus frequency - muscles reflexes (stimulatory muscle spindle and inhibitory Golgi tendon organ) - eccentric vs concentric - strength, power, motor performance, hypertrophy
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Hypertrophy vs hyperplasia |
Muscle enlargement: Muscle cross section (hypertrophy of single fibre) vs muscle mass (hyperplasia- build new fibres; elite body builders) |
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Combining endurance and strength training |
- intensity (RPE, weight) - volume (reps, sets) - frequency: 2 endurance, 2 strength/week - increased strength, hypertrophy of all fibre types - baseline - how to integrate
- introduce endurance to strength: greater endurance gains, no change in strength - introduce strength to endurance: more strength gains, no change in endurance ; strength training (30% gain without hypertrophy) may improve prolonged heavy endurance (80% vo2max) |
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One set vs multiple sets |
*dose-response for health and vo2max ACSM *intensity and frequency is key *4 sets - untrained: 60% 1RM, 3 days - trained: 80% 1RM, 2 days
Athletes: 8 sets, 85% 1RM, 2 days |
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FIT: Different types |
- ADLs: all days moderately, min 30min - Aerobic and sports: 3-6days, M-V, min 20min - Strength: 2-3 days, 1RM, 8-12 reps, 1-3 sets - flexibility: min 3 days, 15-60sec, 1-3 sets |
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FITT and dose-response |
Intensity: % VO2 max, %max HR, RPE, lactate threshold
Time: minutes, kcal, kcal/kg Time frame for response: example 10 weeks
Key considerations: - potency: low intensity, long duration; vice versa - degree of response from a specific dose; quick vs slow - max efficacy: vig exercise improves health and vo2max; low to mod improves health, min vo2max - variability in dose response regardless of baseline - side effects |
