Term
| types of mm contraction (5) |
|
Definition
isometric
concentric
eccentric
isotonic
isokinetic |
|
|
Term
| what is an isometric contraction |
|
Definition
|
|
Term
| what is a concentric contraction |
|
Definition
|
|
Term
| what is an eccentric contraction |
|
Definition
|
|
Term
| wheat is an isotonic contraction |
|
Definition
|
|
Term
| what is an isokinetic contraction |
|
Definition
|
|
Term
| specificiyt of training involves the principle of the SAID principle, what does SAID mean |
|
Definition
| Specific Adaptation to Imposed Demand |
|
|
Term
| what is the aim of specificity of training |
|
Definition
| to improve the strength and coordination of functional or sport specific movements with exercies tha tapproximate the desired activity |
|
|
Term
| how can mm performanced be improved/measured |
|
Definition
|
|
Term
|
Definition
| the ability of a mm to generate force against a specific resistance or to produce torque at a jt |
|
|
Term
| what is muscular endurance |
|
Definition
| ability of a mm to sustain or perform repetive muscular contractions for an extended period |
|
|
Term
|
Definition
| the product of mm force and the velocioty of mm shortening |
|
|
Term
| Increaseing strength requires overloading the mm, what are some responses as a result (5) |
|
Definition
increased hypertrophy
increase force per unit area
increased rate of force development
decreased time to peak torque
increase neuromuscular effeciency |
|
|
Term
| when is hypertrophy observed |
|
Definition
|
|
Term
| Positive changes in impairments as a result of strength training (7) |
|
Definition
increased strength
increased bone mass
improved body comp fat:lean body mass
improved weight control/metabolism
improved reaction time
improved immunologic function
decreased adult onset diabetes, resting bp |
|
|
Term
| Positive Changes in function and QoL as a result of strength training (5) |
|
Definition
improved balance and coordination
improved gait and functional mobility
improved ADLs
improved job/recreation/athletic performance
improved sense of well being, posture, self esteem |
|
|
Term
| Light loading: purpose of exercise |
|
Definition
|
|
Term
|
Definition
|
|
Term
| Light loading: repetition count |
|
Definition
|
|
Term
|
Definition
|
|
Term
| Light loading: rest b/w sets |
|
Definition
|
|
Term
| Moderate loading: purpose of ex |
|
Definition
|
|
Term
| Moderate loading: % of 1RM |
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
| Moderate loading: rest b/w sets |
|
Definition
|
|
Term
|
Definition
|
|
Term
| Maximum loading: % of 1RM |
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
| Maximum loading: rest b/w sets |
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
blood flow
mm temperature
mitochondrial respiration |
|
|
Term
|
Definition
| O2 to be delivered to tissues more rapidly |
|
|
Term
| Warming up: when to do it |
|
Definition
|
|
Term
| Warming up: how long to do it for |
|
Definition
|
|
Term
| Warming up: ACSM recommendations |
|
Definition
| 5-10 minutes of stretching and activity at 5-% intensity |
|
|
Term
|
Definition
| sequencing ex for total body condition by typically rotating through multiple ex station targeting full body training |
|
|
Term
| circuit traning rest periods |
|
Definition
|
|
Term
| Endurance/Aerobic Training: how many times per week |
|
Definition
|
|
Term
| Endurance/Aerobic Training: % of max heart rate |
|
Definition
|
|
Term
| Endurance/Aerobic Training: duration/intensity |
|
Definition
| 20-60 of continuous or intermittent aerobic activity, duration changes with intensity |
|
|
Term
| Endurance/Aerobic Training: nature of aerobic training |
|
Definition
| rhythmic nature using large mm groups |
|
|
Term
| Cardiorespiratory exercise: recommendations for adults |
|
Definition
| at least 150 of moderate intensity ex per week |
|
|
Term
| Cardiorespiratory exercise: how can 150 minutes of mod-intensity ex per week be met |
|
Definition
30-60 of mod intensity 5 days per week
20-60 of vigorous intensity 3 days per week |
|
|
Term
| Cardiorespiratory exercise: How short can sesions be |
|
Definition
| minimum of 10 minutes, reaching 30 minutes total throughout the day |
|
|
Term
| Cardiorespiratory exercise: purpose of gradual progression |
|
Definition
| best adherence and least injury risk |
|
|
Term
| Cardiorespiratory exercise: not being able to meet 150 minutes per week |
|
Definition
| always benefit from some activity |
|
|
Term
| Decrease Body Weight: how many minutes per week of mod-intensity PA for weight loss |
|
Definition
|
|
Term
| Decrease Body Weight: if seeking modest weight loss, how much time will a person need to exercise per week |
|
Definition
|
|
Term
| Decrease Body Weight: those seeking clinically significant weigh tloss will need to exercise how much per week |
|
Definition
| more than 250 minutes per week |
|
|
Term
|
Definition
amount of work produced over a period of time
highest power output attainable during a particualr movement and is required in activities of daily living, sport, and work |
|
|
Term
| 3 phases of plyometric ex |
|
Definition
eccentric phase
amortization phase (reversal)
concentric phase |
|
|
Term
|
Definition
systematic type of resistance training that involves specific traning phases
phases alternate between levels of high volume an dlow intensity and low volume and high intensity |
|
|
Term
|
Definition
|
|
Term
| what is stepwise periodization |
|
Definition
| high volume/low intensity and progressive transition to low volume/high intensity over a period of weeks |
|
|
Term
| what is undulating periodization |
|
Definition
| where volume and intensity of traning are changed throughout the course of a week |
|
|
Term
| benefits of periodization |
|
Definition
most effective in improving mm strength, motor performance, and body comp
built-in recovery aspect of different mm fiber types comes with alternating volume and intensity systematically |
|
|
Term
| key factors for creating an effective periodization program |
|
Definition
creativity
strategic planning
recovery |
|
|
Term
| How long can HIIT work periods last |
|
Definition
|
|
Term
|
Definition
|
|
Term
| recovery periods for HIIT |
|
Definition
| may last equally as logn as the work perisdo |
|
|
Term
| %of MaxHR for recovery periods for HIIT |
|
Definition
|
|
Term
| how long does a total HIIT workout last |
|
Definition
|
|
Term
| Proposed Benefits of HIIT: Improved |
|
Definition
aerobic and anaerobic fitness
blood pressure
cardiovascular health
insulin sensitivity
cholesterol profiles
abdominal fat and body weight while maintaining mm mass
EPOC (excess post exercise O2 consumptoin)[adds about 6-15% mroe calories to the overall workout energy expenditure] |
|
|
Term
|
Definition
|
|
Term
| Exercise Heirarchy: resistive ex (6) |
|
Definition
single angle submax isometrics
multiple angle isometrics submax
multiple angle isometrics
small arc submax isontonics
FULL ROM submax isontonics
functional ROM submax isotonics |
|
|
Term
|
Definition
|
|
Term
|
Definition
enhance jt congruency
decrease shearing force
stimulate jt mechanoreceptors |
|
|
Term
| Purpose of Neuromuscular Re-education: decrease |
|
Definition
| pain and spasm by reducing mm tone |
|
|
Term
| Purpose of Neuromuscular Re-education: restore (4) |
|
Definition
moblity and control along the fuctional kinetic chain
force-couple mechniams to optimal efficiency
movements away from the BoS
functional movements against gravity |
|
|
Term
| Neuromuscular Re-education: governed by (1) via integration of info from (3) |
|
Definition
central nervous system
vestibular system
vision
proprioceptive system |
|
|
Term
| Neuromuscular Re-education: addressed what retraining (2) |
|
Definition
|
|
Term
|
Definition
decrease risk of injury
decrease delayed onset soreness |
|
|
Term
| stretching affects what (6) |
|
Definition
jt capsule
ligament
nn
vessel
skin
Muscle Tendon Unit |
|
|
Term
| 2 broad types of flexibility |
|
Definition
|
|
Term
| _____ flexibility is defined as the passive ROM availalble to a jt or series of jts |
|
Definition
|
|
Term
| ____ flexibility refers to the ease of movement within the obtainable ROM |
|
Definition
|
|
Term
| why is dynamic flexibility thought to be mroe effective in the injury reduction during sporting activites |
|
Definition
| multiple types of mm contraction incorporated into the activiy |
|
|
Term
| Methods of stretching (5) |
|
Definition
passive
static
ballistic
dynamic
Proprioceptive Neuromuscular facilitation |
|
|
Term
| which method of stretching seems to be the most effective for increasing muscle length |
|
Definition
|
|
Term
| stretching which places mm at end of its available motion and then cycically loads mm and jt |
|
Definition
|
|
Term
| ballistic stretching is indicted for what |
|
Definition
| preconditioning a mm or jut for sprinting, high jump, etc |
|
|
Term
| LLPS is what type of stretch |
|
Definition
|
|
Term
| performance of static stretching |
|
Definition
| places jt at specific ROM until stretch is felt and repeated as necessary |
|
|
Term
| applicaiton of what during stretch found to ehance range of motion gains |
|
Definition
|
|
Term
| how can static stretching be applied? for how long? |
|
Definition
5 mintes ot several hours
dynamic splinting, serial csating |
|
|
Term
|
Definition
| universal, involuntary decline in lean body mass that occurs with age, primarily d/t the loss of skeletal mm |
|
|
