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Exam One
Questions
122
Science
Undergraduate 4
03/02/2015

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Term
Training
Definition
activity that improves performance through a measurable organic change in the body.
Term
Practice
Definition
activity that improves performance through changes in the nervous system.
Term
Adaptations of Training and Practice
Definition
Power.
Speed.
Term
Second Fitness Standard
Definition
Fitness is about performing well at any and every task.
Term
Second Fitness Standards' Implication
Definition
fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations.
Term
Training/Practicing for Sport vs. Training for Fitness
(Second Model)
Definition
In practice, this encourages athlete to disinvest in any set notions of sets, rest periods, reps, and exercises.
Nature frequently provides largely unforeseeable challenges.
When training for sport the needs of the athlete are known so training is much more specific.
Term
Phosphogen Pathway
Definition
Used with highest-powered activities.
Lasting less than 10 seconds.
Anaerobic.
** All energy pathways are always in use in varying degrees.
*** phosphogen and glycolytic are not totally anaerobic.
Term
Glycolytic Pathway
Definition
Used with moderate-powered activities.
Lasting up to several minutes.
Anaerobic.
Term
Oxidative Pathway
Definition
Used with low-powered activities.
Lasting in excess of several minutes.
Aerobic.
Term
Why Advocate Broad Fitness Program?
Definition
Never know what life has in store, we may need to be able to run for a long period of time, sprint for a short period of time, lift a heavy object off a trapped individual or stack 40 lb sand bags all day.
Training for broad based fitness won't make you great at one element of fitness but will build proficiency across a wide range of activities.
Term
Thoughts on Wellness Continuum
Definition
Being fit does act as a buffer to sickness but will NOT prevent all sickness and disease.
There are other factors which come into play such as genetics, environment, etc.
Term
Anaerobic Training
Advantages/Disadvantages
Definition
Advantages: cardiovascular function and decrease body fat, dramatically improves power, speed, strength, and muscle mass, anaerobic conditioning will not adversely affect aerobic capacity.

Disadvantages: takes a lot of energy and force from the body, making sure the interval training is effective and useful.
Term
Aerobic Training
Advantages/Disadvantages
Definition
Advantages: cardiovascular function and decrease body fat, allows us to engage in low power cardio/respiratory endurance and stamina.

Disadvantages: focusing on aerobic training involves decreases in muscle mass, strength, speed, and power, aerobic activity ALSO decreases anaerobic capacity.
Term
Interval Training
Definition
Key to developing the cardiovascular system if you don't want to lose strength, speed, and power.
Mixes bouts of work and rest in timed intervals.
Term
3 Waves of Endurance Training
Definition
Increased maximal oxygen consumption.
Increased lactate threshold.
Increased efficiency.
Term
3rd Wave Adaptation
Definition
People who special in endurance sport.
Marathon, Triathlon, etc.
Term
"Gymnastics" or Body Control
Definition
Can develop extraordinary strength, flexibility, coordination, balance, agility, and accuracy.
All these movements that are involved in gymnastics involves every part of your body.
Allowing yourself to be "in-control with your body" is a crucial step in getting stronger and more fit.
Term
Olympic Weightlifting
Benefits
Definition
Develops strength, speed, and power like no other training modality.
Flexibility is also developed.
Coordination, agility, accuracy, and balance are developed through clean and jerk.
Term
Why Deadlift, Clean, Squat, and Jerk?
Definition
Movements elicit an altering in the body, hormonally and neurologically.
Term
Why Throw Medballs?
Definition
Provide both physical training and general movement practice
Add potent stimulus for strength, power, speed, coordination, agility, balance, and accuracy.
Term
Why Play Sports and NOT Just Train for Fitness?
Definition
Sport is application of fitness in a competitive and mastery atmosphere.
Training efforts typically include relatively repetitive and predictable movements and provide limited opportunity for essential combination of our ten general physical skills.
Term
Logical Flow of Theoretical Hierarchy of Development of an Athlete
Definition
Nutrition --> Metabolic Conditioning --> Gymnastics --> Weightlifting --> Sport.
Molecular Foundations --> Cardiovascular Sufficiency --> Body Control --> External Object Control --> Mastery/Application.
Term
Overall Fitness
Definition
Should vary your training.
Body will only respond to an unaccustomed stressor.
Routine is enemy of progress and broad adaptation.
Term
Blur Distinction Between "Cardio" and Strength Training
Definition
Nature has no regard for this distinction or any other, including the ten physical adaptations.
People need variance in their workout so body doesn't get accustomed to the same routine.
Term
Small Tiny Muscles
Definition
Less than a cm ling.
Aprprox. a few thousand cells.
Term
Lattissimus Dorsi
Definition
Up to 30 cm long/millions of cells.
Term
What percent of bodyweight is muscle?
Definition
40%.
Term
Properties of Living Things/Smallest Structure that Contains Them.
Definition
Cell is smallest structure.
Homeostatic control.
Organismic composition based on one or more cells.
Metabolic activity, consumption of energy through conversion of non-living materials into cellular components.
Capacity for growth.
Capacity for adaptation, ability to alter form, function or both over time in response to environmental challenges.
Responsiveness to external stimuli.
Capacity for reproduction or ability to produce new organisms.
Term
Cell Membrane
Definition
semi-permeable membrane which contains all components of the cell.
Term
Cytoplasm
Definition
sarcoplasm for muscle cells- the liquid/water in which other sub-cellular structures are suspended or dissolved.
Term
DNA
Definition
genetic material found in the nucleus of cells.
Term
DNA Essential for Life
Definition
Makes ribonucleic acid (RNA), which makes proteins, which in turn makes function.
In most basic sense, DNA controls anatomy (how things are built) and physiology (how things work).
Term
Organelles
Definition
large-scale structures that carry out a specific set of functions within the cell.
Term
Membrane-Bound Organelles
Definition
Crucial because they allow different sets of biochemical reactions to be separated from each other so they do not interfere with each other during simultaneous operation.
Term
Sarcoplasmic Reticulum
Definition
Regulatory center for calcium ion storage.
Rapidly releasing Ca++ into the sarcoplasm initiates muscle contraction.
Term
Golgi Apparatus
Definition
Takes vesicles from the ER (endoplasmic reticulum).
Fuses with them.
Modifies them.
Delivers them.
Assists in lipid transport and creating lysosomes as well.
Term
Most Prominent Function of Mitochondria
Definition
Energy Metabolism.
Term
Vacuoles Main Functions
Definition
Variety of secretory, excretory and storage functions along with other housekeeping functions.
Term
Nucleus
Definition
The largest cellular organelle in mammalian cells and contains nearly all the cells' genetic material.
Term
Ribosomes
Definition
Build proteins from genetic instructions passed from DNA to RNA.
Term
Lysosomes
Definition
Work to digest worn-out organelles, food particles, or viral or bacterial pathogens that have been engulfed by the cell.
Term
Myofibrils
Definition
Long cylindrical cells with tapered ends.
Term
RBC vs. Muscle Cells
Definition
RBC is not meant to repair or recreate itself.
Muscle cells possess the capability of repair and growing to the presence of a large amount of genetic materials.
Term
Slow Twitch
Definition
High concentration of mitochondria.
Fatigue resistant.
Term
Fast Twitch
Definition
Lower concentration of mitochondria.
Not fatigue resistant.
Larger than slow twitch.
More sarcomere elements.
More actin and myosin means larger force-production capacity.
Term
Anatomical Structure and Exercise Training
Definition
Structure can be changed by exercise training.
Whether it is training induced alteration in the chemicals present or a wholesale architectural change in these cells structure.
Effects of exercise on humans begin at cellular level before they become manifest in outward appearance or performance changes.
Term
Sarcomere
Definition
Basic contractile unit of the muscle cell.
Approximately 400 sarcomeres for every millimeter of myofibril.
Term
Myofibrils
Definition
long changes of sarcomeres that are contained within the muscle cell, create the force.
Term
Fascicles
Definition
perimysium and all of the muscle cells (myofibrils) within its boundaries.
Term
Epimysium
Definition
Connective tissue layer that bounds the whole muscle.
Term
Pennation
Definition
Angle at which muscle cells lie in relation to the long axis of the tendon on which they act.
Parallel: capable of changing length greatly and rapidly moderate force production.
45 Degree Insertion: capable of creating much more force (as compared to a muscle of the same mass) than the parallel muscle- but will occur over a shorter ROM and at a lower velocity- why - muscle fibers packed into the same space.
Term
Gastroc and Vertical Jump
Definition
Shouldn't train gastric to increase vertical jump height.
It's Pennate - increased force production. Low velocity. Can't jump slow.
Term
Why Study Muscle Anatomy?
Definition
Simple understanding of how things are built forms the core of our knowledge of how to change their structure to improve their function.
Term
Type of Science Exercise Physiology
Definition
Applied science.
Term
Problem Exercise Physiology Attempts to Solve
Definition
We are not as physically fit as we could be.
Term
Understanding Exercise Physiology Should Provide Us
Definition
How the body adapts to exercise to make us more fit.
Term
Dr. Hans Selye 1936 Discovery
Definition
General Adaptation Syndrome (GAS)
Term
Selye's Theory of Biological Adaptation
Definition
Important to exercise science because the entire discipline exists as extensions of Selye's theory (its foundational).
Term
"That which does not kill us makes us stronger"
Definition
Nietzche.
Applies to Seyle's Theory of Biological Adaption because body adapts to exercise stress that does not kill us.
Term
3 Basic Stages of General Adaptation Syndrome (GAS)
Definition
Alarm: novel stress or novel level of magnitude is introduced.
Resistance: organism starts producing more metabolic and structural elements that are required to enhance its ability to withstand another exposure to the damaging stress.
Exhaustion: overtraining. Inability to compete or train at expected levels- fitness has decayed.
Term
Cellular Level And Exercise
Definition
Homeostasis is disrupted at the molecular level (within cells) leading to a series of adaptive events.
Term
Genes
Definition
Control just about everything about our anatomy and physiology.
Handy-dandy informational flow: DNA makes RNA makes protein makes function.
Term
Repressed Genes
Definition
Adapt during resistance stage by becoming un-repressed and either more copies are activated or an increased efficiency in function is seen - ADAPTATION!
Term
Enhanced Genes
Definition
Produce new architectural proteins (actin and myosin) & metabolic proteins (enzymes controlling energy production) which set up improved performance.
Term
Fatigue
Definition
Reduction in the ability to do work.
Term
Super-Compensation
Definition
Represents the successful entry and completion of stage 2 of the GAS.
Term
Nutritional Support and Sleep
Definition
Important because it provides the body with the elements necessary for maximizing the magnitude of fitness-restoration processes while also facilitating more rapid fatigue reduction.
Term
Adaptation Time as Progressively Training from Beginner, Intermediate, and Advanced
Definition
Adaptation times increase (get slower).
Beginner: workout to workout.
Intermediate: about a week.
Advanced: about a month.
Term
Kilgore's 3 Fitness Elements
Definition
Strength.
Endurance.
Mobility.
Term
How to Build Strength for a Beginner
Definition
A few multi-joint exercises organized into a basic progressive schema.
Term
Bench, Press, Deadlift, Squat, Clean and Beginners
Definition
Recommended because these lifts develop the foundation of strength- static, low velocity and high velocity around virtually every mobile joint of the body.
Term
Kilgore's Modifications for Intermediate Trainees
Definition
Suggests these modifications because they provide a continued adaptive stimulus.
Term
Why Most People Never Get Past Intermediate Strength Training Phase
Definition
Strength training is an ancillary activity for most.
Used to increase performance in another work or sporting purpose.
Term
Aerobic
Definition
Any continuous activity lasting longer than 90 seconds.
Term
Interval Training and Intermediate Endurance Trained Athlete
Definition
Important for intermediate endurance trained athletes.
Assists in driving and maximizing the aerobic adaptions made possible by longer duration and continuous activities.
Term
Why Vary Distances and Speeds of Interval Training Bouts?
Definition
1. Represent the varied aerobic demands of life.
2. Promotes the development of the body's ability to extract, transport, and utilize O2 during exercise in a variety of conditions.
Term
Squats, Bench, Deadlift, Press, Power Clean And PRACTICE
Definition
Develop balance, coordination, and range of motion around most joints of the body in the beginner (IF they are taught and executed correctly).
Term
Focusing on a Single Element
Definition
Most effective means of creating adaptation.
All of our body's resources are available to assist in recovery and adaption.
Allows for rate of performance gain in this one fitness element to occur as rapidly as possible.
Term
Most Important Relationship in Figure 4?
Definition
As individual's fitness/performance increases and approaches genetic potential, so does the need for complexity in his or her training program.
Term
Even-Handed Approach to Fitness
Definition
The element that is the one that is least developed will improve the fastest.
Term
Kilgore's Implied Definition of Fitness
Definition
Performance/development in strength, endurance, and mobility.
Term
General Fitness Increase vs. Single-Element Training
Definition
General fitness training can sustain steady increases longer with simpler programming than single-element training.
More elements you train, the simpler program organization you can use.
You are not reaching genetic potential as rapidly in any one element.
Term
Bias Your General Fitness Training
Definition
Bias it towards your goal element!
Term
3 Types of Wrong Training
Definition
1. Using a program that does not address the trainee's fitness goal.
2. Using a program that is inconsistent with the trainee's level of training progression.
3. Use of inappropriate training tools.
Term
3 Fitness Differ In Rate of Decay
Definition
1. Endurance: quickly (few weeks for noticeable decay).
2. Strength: slower (even after a year lay-off you will probably be stronger than before you ever strength trained.
3. Mobility: mixed bag. Learned motor pathways persist but as strength and endurance decrease so does mobility.
Term
Efficiency Converting Metabolic (Chemical) Power to Mechanical Power?
Definition
23%
Term
At What Intensity Are All Three Energy Systems Contributing to the Activity?
Definition
All intensities are using all three energy systems.
Possible exception: 100% intensity but some of stored ATP was probably obtained from an aerobic pathway.
Term
Intensity with exhaustion in 6 minutes, what percentage of energy used is obtained from anaerobic pathways?
Definition
20%
Term
Intensity with exhaustion in 14 seconds, what percentage of energy used is obtained from aerobic pathways?
Definition
10%
Term
Muscle Fibers in Order of Excitation
(Lowest Threshold to Highest Threshold)
Definition
Type I, Type IIa, Type IIb.
Term
Excitation Threshold And Recruitment
Definition
Lower power activities result in Type I fibers being recruited first.
The higher the power/strength needed, the stronger the nervous response which leads to activation of Type IIa or IIb if nervous response is strong enough.
Strongest CNS stimulation leads to recruitment of all 3 fiber types.
Term
Type I Fibers and Aerobic Training
Type II?
Definition
Type I: Adaptations that occur are oxidative enzyme increases and increases in size and number of mitochondria.

Type II: Increased aerobic enzymes.
Term
Systems that are Heavily Taxed in the 40-70% of Max Power Range?
Definition
Glycolytic and Aerobic.
Term
Capillary Dilution and Aerobic/Glycolytic Capacity
Definition
capillary dilution affect the aerobic/glycolytic capacity of individuals very negatively.
Reason that strength training alone is not beneficial to work capacity.
Term
Soccer Players and Aerobic/Anaerobic Pathways
Definition
Train both of these pathways by running at every pace (including backwards).
Sprint recovery is an excellent way to improve aerobic capacity.
Term
What Fiber Types are Trained in CrossFit Metcons?
Definition
ALL!
May be a major reason for its efficacy.
Term
why do people initially get smaller by lifting weights?
Definition
burns calories and increases muscle tone
Term
why does kilgore suggest not dieting initially?
Definition
limits strength gains and inherintly more effective to just exercise then the body you want will appear
Term
what are the 2 most dangerous sports on earth judging by injury rate?
Definition
soccer and cheer
Term
explain the volume inensity continuum
Definition
heavy weight at a low volume will increase strength
light weight at high volume will increase mass
Term
what are the 2 primary proteins which are active in muscle?
Definition
actin and myosin
Term
how do high force contractions stress skeletal muscle?
Definition
need more actin and myosin
Term
how do we stress the ATP-PC pathway?
Definition
max force muscle activity
Term
Are exercises which use mainly the phosphagen and glycolytic systems totally anaerobic? Why?
Definition
not just anaerobic because anaerobic exercise activity can develop a very high level of aerobic fitness
Term
olympic lift %
Definition
100% almost exclusively phosphagen
Term
100 meter sprint%
Definition
80% predominately phosphagen
Term
200 meter sprint %
Definition
60% mix of all three systems but predominately glycolytic
Term
400 meter run %
Definition
40% mix of all three systems but predominately glycolytic
Term
4 minute mile run %
Definition
20-30% VO2 max range
Term
walking %
Definition
10% aerobic
Term
what are sub types of strength?
Definition
static
low velocity
high velocity
Term
what makes static (isometric) contraction the most forceful?
Definition
recruits all motor units
Term
why not use isometric training as a primary means to developing strength?
Definition
doesnt use the complete ROM
Term
why is low velocity strength important to develop?
Definition
functional ability to apply force
Term
why is high velocity force important to develop?
Definition
improve explosiveness
Term
force
Definition
physical entity that possesses both magnitude and direction
Term
when training to improve power why focus more on strength then speed?
Definition
increased power has the largest potential for improvements
Term
what are the major limiting factors of training speed?
Definition
nerve conduction and reaction time
Term
about how much improvement can be made in reaction time with practicing a complex movement?
Definition
50 miliseconds
Term
what may be a secondary benefit of improving power?
Definition
keeps you alive
Term
what does kilgore mean by muscle is muscle?
Definition
all muscles must be trained using the volume continuum
Term
when you train with heavy weights what are you conditioning your muscles to do?
Definition
to produce tremendous amounts of elevtrical activity
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