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Kin 258 Final
| Question | Answer |
|---|---|
| VO2 max can be calculated by the following equation | (HR SV) a-vO2 difference |
| The first korotkoff sound is recorded as the | The first korotkoff sound is recorded as the |
| When measuring a resting heart rate, the pulse should be taken for _______________________ seconds. | 60 |
| The most valid measurement of cardiorespiratory fitness is the ________. | V02 Max |
| For the sit and reach test, the measurement is recorded in ________________. | Centimeters or inches |
| The difference between maximal heart rate and resting heart rate is known as the ________ | HRR Heart Rate Reserve |
| The three stages/phases of fitness are | initial, improvement, and maintenance |
| The recommended FITT principle for the improvement stage is: | F = 3 to 5 days I = 60 to 85% T = 20 to 30 minutes T = Rhythmic, continuous and involves large muscle groups |
| The equation to determine heart rate max is __________________________ | 208- (.7*age) |
| The recommended FITT prescription for someone just starting the initial stage of fitness is: | The recommended FITT prescription for someone just starting the initial stage of fitness is: |
| The instrument used in a skinfold test is called a(n) ________. | caliper |
| The most common body composition assessments used in fitness centers are the BMI, the skinfold test, and the ________. | waist to hip ratio (w/h) |
| The gold-standard test to determine the percentage of body fat of an individual is ________. | dual energy X-ray absorptiometry |
| A test that estimates body composition by measuring subcutaneous fat is ________. | skinfold |
| If you were prescribing a hypertrophy program and an individual's load was 200 lbs, the load would be | between 130 and 170 |
| When prescribing a hypertrophy program, one of the "T" 's could be | 3 sets 1 min rest |
| If you were prescribing a muscular endurance program using the FITT principle, the "I" could be | 60% 1RM and 15 reps |
| The "Bod Pod" device is used in the ________ method of assessing body composition. | air displacement |
| The skinfold test estimates body fat by ________. | measurement of subcutaneous fat |
| The phenomenon of fat storage around the waist, most common in men, is known as the ________ pattern of obesity | android |
| The primary factor that determines where on the body fat is stored is ________. | genetics |
| So-called "storage fat" is found in ________ tissue in the body. | adipose |
| Being underweight is a risk factor for which of the following diseases? | osteoporosis |
| The optimal body fat percentage for women is estimated to be ________. | 21-32% |
| ________ is fat storage in the waist, hips, and thighs. | Gynoid pattern of obesity |
| 21, wants to join the Marine Corps. applicants must be acceptable weight and body fat standards." asks his physician to assess body fat to determine whether he's eligible to join the Marines. Scott's results % body fat: 21.8, BMI: 27. Scott's condition | overweight |
| Obesity is linked to an increased risk of ________. | heart disease |
| Scott has inspired his sister, Rachel, 31, a pharmacologist, to join the Navy. Their family doctor did various assessments on Rachel during a recent physical exam. Her waist-to-hip ratio turned out to be 0.69. What does this result mean? | Rachel is dangerously underweight |
| Body composition refers to the relative amounts of fat and ________ in the body | lean muscle |
| The optimal body fat percentage for men is estimated to be ________. | 8-19% |
| Body mass index is the ratio of ________. | body weight in kilograms divided by height in meters squared |
| You should hold a static stretch for ______________ seconds and repeat _______________ times. | 20 to 30; 3 to 4 |
| Ballistic stretching is not recommended for ________________________ but may benefit ___________________. | general population; athletes |
| ______________________ sense the length of the muscle and are located in the __________________. | Muscle spindles; muscles |
| When performing the zipper test, the score is determined by ____________________________________ | the overlap of the fingertips |
| ______________________ should be performed during the ____________________. | Dynamic; warm up |
| Contract-relax antagonist contraction is a type of _____________________ and should be performed during the _______________________ | PNF; cool down |
| The sit and reach test should be performed ________________ times and the _______________ score is taken | 2-3; best |
| The intensity of stretching is monitored by feel. In general, the limb should not be stretched beyond a position creating ________. | mild discomfort |
| The ability to move joints freely through their full range of motion is referred to as ________. | flexibility |
| you hold your breath during an intense muscle contraction which can cause blood flow to your brain to be decreased | valsalva maneuver |
| The 5% rule states you should increase intensity by ___________% every ________________ sessions | 5%; 6 |
| When performing an isotonic movement, you should _____________ during the eccentric phase or lowering phase and __________ during the concentric or lifting phase. | inhale; exhale |
| A beginning exercisers should start with heavy weights. | false |
| Isotonic mean sames tension. | true |
| Isokinetic means same distance | false |
| When performing an isotonic exercise, it should take you __________ seconds to perform the concentric phase and __________ seconds to perform the eccentric phase. | 2; 4 |
| Identify contraction speed for the muscle fibers from slowest to highest | Type I to Type IIa to Type IIx |
| Whole muscles become larger in size due to hypertrophy of ________________________ | single muscle fibers |
| One way to assess muscular strength is by the ____________________________ | 1RM max test |
| The initial adaptations to a resistance training program are due to alterations in | fiber recruitment patterns |
| Someone wanting to enhance their explosiveness would benefit from performing a training program focused on ______________________. | power |
| Someone wanting to enhance their muscle circumference would benefit from performing a training program focused on ______________________. | hypertrophy |
| The increase in muscle size due to weight training is called ________. | hypertrophy |
| Which of the following is a benefit of a regular strength-training program? | Reduces the incidence of back pain |
| The slow twitch fiber is red in color, this is due to ________________________ | the large amount of capillaries surrounding the muscle |
| The equation to calculate someone's strength score is | (1RM/ body weight) * 100 |
| The muscle fiber that is pink in color is | intermediate type IIa |
| The rate of strength improvement in weight training depends on ________ | initial strength level |
| If more fibers are recruited then __________________ force can be generated. | more |
| During lower intensities, 1-20%, _____________ fibers are primarily recruited. | fast twitch type 1 |
| When someone is working at maximal intensity, you would expect fiber recruitment from _____________ fiber type/s. | all three |
| When performing the push up test, an individual performs as many push-ups as possible for _____________ | 60 seconds |
| You would expect a world class 100 meter sprinter to have more _____________________ than a word class marathon runner. | fast twitch |
| The amount of movement possible at a joint is called the ________. | range of motion |
| The energy required to drive the heart and respiratory muscles and to build and maintain body tissues is known as the ________. | resting energy expenditure |
| Which of these is a major muscle of the back? | latissimus dorsi |
| The point of contact between a motor nerve and an individual muscle cell is called the ________. | neuromuscular junction |
| A muscle contraction that occurs as the muscle lengthens is referred to as a(n) ________ contraction. | eccentric |
| A motor nerve and all the fibers that it controls is called a ________. | motor unit |
| Muscular endurance is the ability ________. | to generate force over and over again |
| Which of these is NOT a function of skeletal muscles? | to protect body from assault by pathogens |
| A muscle contraction that results in no movement of the body is referred to as a(n) ________ contraction. | isometric |
| Once in the maintenance phase, you can adjust some of the FITT principles, but ___________________ must remain the same/ can not change. | intensity |
| The number of times per week that exercise is performed is known as ________. | frequency |
| The warm up should last __________ minutes and include _________________ stretches | 5-10; dynamic |
| The range of ratings of perceived exertion that correspond with moderate intensity are _______________________ | 12 to 13 |
| The best field test for estimating VO2max for individuals with joint problems is the ________ test. | cycle ergometer |
| ________ are the changes in the cardiorespiratory system after weeks of maintaining a regular exercise program. | adaptation |
| Which of the following is a training technique that utilizes several different modes of exercise? | cross training |
| The most accurate means of measuring cardiorespiratory fitness is | V02 Max test |
| One response to cardiorespiratory exericse is | increased systolic blood pressure |
| An adaptation to cardiorespiratory training is | increased resting stroke volume |
| A simple and accurate assessment of CRF is the ____________________. | 1.5 mile run test |
| Semipermanent changes that occur over time with regular exercise, is the definition for _________________ | adaptations |
| When measuring a resting heart rate, the pulse should be taken for _______________________ seconds. | 60 |
| A by-product of glucose metabolism, produced primarily during intense exercise (i.e., greater than 50-60% of maximal aerobic capacity), is the definition for ___________________. | lactic acid |
| ATP stands for ________ triphosphate. | adenosine |
| The recommended place(s) to "take a pulse" is (are) the ________ artery. | carotid and/or radial |
| The primary fuel source for the oxidateive system is ___________________________. | free fatty acids and glucose |
| The energy system that produces ATP the fastest is the __________________ system. | phosphagen |
| Without oxygen; in cell, pertains to biochemical to biochemical pathways that do not require oxygen to produce energy, is the definition for ________________ | anaerobic |
| The three systems which produce ATP are the ______________________________ | phosphagen, glycolysis, and oxidative |
| During exercise, more oxygen is extracted from the blood by the working muscles which ___________________ the a-v02 difference. | increases |
| Most of the ATP synthesized in muscle cells during aerobic exercise comes from ________. | aerobic pathways |
| Which of the following describes the pathway for blood flow through the systemic circulation? | arteries - capillaries - veins |
| All of these are organs of the cardiorespiratory system except ________. | kidneys |
| The energy systems in order form quickest to slowest ATP production are ______________________ | phosphagen, glycolysis, aerobic or oxidative |
| During exercise, if the arterial oxygen concentration is 20 and the venous concentration is 5, the a-v02 difference is ______________ | 15 |
| During diastole, the heart chambers are __________________ and _______________ blood. | relaxing; filling with |
| In which of these activities would aerobic energy product predominate? | running a half-marathon |
| If your HRR is 130 and your resting heart rate is 60, what is your max heart rate? | 190 |
| Steven has not changed his exercise intensity in a year and has done the same modes of exercise for the last year as well. Steven is not stressing the muscle and thus not practicing the principle of ___________. | overload |
| If Jan and Bob have the exact same heart rate and stroke volume, but Jan has a lower a-vO2 difference than Bob, who should have a greater VO2max? | bob |
| Jane is a smoker. The last time she was at the doctor's office he talked with her about the health risks of smoking. She thinks it may be time to make a change and plans to do so before her brother's wedding in 6 months. What stage of change is she in? | contemplation |
| The complete physical condition and functioning of the body; encompasses behaviors that support health: diet, exercise, sleep and self-care | physical |
| Developing and enhancing one's knowledge base and critical thinking, decision-making and problem-solving skills | mental |
| Ability to develop and maintain positive, healthy, satisfying interpersonal relationships and appropriate support systems | social |
| One's ability to manage and express emotions in constructive and appropriate ways | emotional |
| Developing a set of values, beliefs, or principles that give meaning and purpose to life and guide one's actions and choices | spiritual |
| Conditions and livability of the local environment and the planets as a whole | environmental |
| Appropriate management of financial resources, a task that requires self-discipline and critical thinking skills | financial |
| Satisfaction, fulfillment, and enrichment you obtain through work | occupational |
| 1. Cardiorespiratory fitness 2. Muscular strength 3. Muscular endurance 4. Flexibility 5. Body composition | five components of fitness |
| 1. Physical fitness 2. Physical activity 3. Exercise 4. Skill related fitness 5. Health related fitness | Components of Physical Fitness |
| 1. Specificity 2. Progressive overload 3. Reversibility 4. Recovery | training principles |
| 1. Moderate intensity aerobic activity should be performed for a total of 150 minutes per week 2. Vigorous intensity aerobic activity should be performed for a total of 75 minutes per week | aerobic training guideline |
| 1. You should perform resistance training activities 2-3 days per week with at least 24 hours rest between workout of the same muscle group | resistance training guidelines |
| 1. You should perform full body stretches 3-4 times per week, preferably when your muscles are warm. Stretch intensity is mild discomfort. Each exercise should be held for 20-30 seconds and performed 3-4 times | flexibility training guideline |
| Pumping of blood through heart each minute | heart rate |
| Amount of blood pumped through heart during heart beat | stroke volume |
| Amount of blood pumped through heart each minute | cardiac output |
| Amount of pressure exerted on arterial walls | blood pressure |
| 1. ATP-CP (anaerobic) 2. Glycolysis (anaerobic) 3. Oxidative (aerobic) | energy systems |
| Primarily utilized during very short (0-10s) activities performed at high to very high intensity activities | Energy System: ATP-CP |
| Primarily utilized during shorter (10s-20min) activities performed at medium to high intensities | Energy System: Glycolysis |
| Primarily utilized during long (over 2min) duration activities performed at low to moderate intensities | Energy System: Oxidative |
| 1. ATP 2. Carbohydrates 3. Fats 4. Proteins | energy production |
| The maximum amount or volume of oxygen that can be consumed and used by the skeletal muscles | V02 Max |
| (cardiac output) x (av-O2 difference) *cardiac output= delivers oxygenated blood *av-O2 difference= difference in arterial and venous oxygen | frick equation |
| ((heart rate x stroke volume) x av-O2 difference)/100ml | VO2 max equation |
| 1. Resting heart rate 2. Resting stroke volume 3. Resting cardiac output 4. Maximal cardiac output 5. Systolic blood pressure 6. Respiratory muscles 7. Capillaries 8. Mitochondria | Adaptations to Aerobic Training |
| 1. Heart rate 2. Stroke volume 3. Cardiac output 4. Arterial dilation and vasoconstriction 5. Venous return 6. Systolic blood pressure 7. Breathing rate 8. VO2 | Responses to Aerobic Training |
| Max HR equation | 208- (0.7*age) |
| ((Max HR - Resting HR) x %intensity) + Resting HR | HRR equation |
| Weekly progression of time (no more than 10%) | 10% rule |
| Increase intensity by 5% every 6 exercise sessions | 5% rule |
| Week 1 o F= 3-4 days/week o I= 40%-50% HRR RPE 12-13 o T= 10-15 minutes o T= An activity you enjoy that is rhythmic, continuous, and involves large muscle groups. | Stages of CRF- Initial Stage |
| o Week 1 o F= 3-5 days/week o I= 40%-60% HRR RPE 12-13 o T= 20-30 minutes o T= An activity you enjoy that is rhythmic, continuous, and involves large muscle groups | Stages of CRF- Improvement Stage |
| 1. Re-test 2. Re-calculate HRR% | Stages of CRF- Maintenance Stage |
| The force applied to overcome a resistance | muscle force |
| Ability to generate maximal force against resistance | muscular strength |
| Ability to sustain an effort for a prolonged period of time | muscular endurance |
| Ability to exert optimal force rapidly | muscular power |
| Types of muscle contractions | concentric, eccentric, isometric |
| muscle shortens as it creates tension | concentric |
| muscle lengthens as it creates tension | eccentric |
| muscle length doesn't change | isometric |
| Skeletal Muscle Fiber Types | Type 1, Type 2a, Type 2x |
| - slow contraction speed - high resistance to fatigue - low force generation - red in color - oxidative - recruited during lower intensity activities | Type 1 |
| - intermediate contraction speed - intermediate resistance to fatigue - moderate force generation - pink in color - phosphagen and glycolytic - recruited during high intensity activities | Type 2a |
| - fast contraction speed - low resistance to fatigue - high force generation- white in color - phosphagen - recruited during high to very high intensity | Type 2x |
| Factors Influencing Muscle Gain | biological sex, age and use, genetics |
| 1. Basal metabolic rate (BMR) 2. Physical activity 3. Thermic effect of food | Components of energy expenditure |
| What is the size principle? | Slow twitch, intermediate fibers, fast twitch fibers |
| Factors affecting strength gain | neural adaptation and hypertrophy |
| fiber recruitment | neural adaptations |
| - increased cross sectional area of muscle due to increased size of muscle cells | hypertrophy |
| -Proper technique -Isolate muscle -No spotter -One directional | machines |
| - Increase strength more rapidly -Greater muscle recruitment -Spotter | free weights |
| -Overhead -Over the face -Loading the back or front of shoulders | spotter |
| -Help maintain weight on the barbell -Don't use collars when lifting alone | collars |
| -Negatively impact blood pressure -Breath through hardest part of lift -Eccentric -> inhale -Concentric -> exhale | breathing |
| Concentric 1-2 sec -Eccentric 2-4 sec | speed |
| - Proper warm-up should mimic exercise | Warm-up |
| -Beginners use light weight to start | light vs. heavy weight |
| Frequency: -Beginner 2-3 days -Intermediate 3-4 days -Advanced 4-7 days Intensity: -Prescribed by using load and reps Time: -Prescribed as sets and rest between sets Type:-Prescribed as the exercise in the workout | FITT for Resistance Training |
| Cartilage, joint capsule, synovial fluid, tendon, ligaments | Joint Structure |
| covers and cushions the end of the bones that meet in the joint. Cartilage reduces friction as the joint moves and it serves as a shock absorber. | cartilage |
| surrounds the joint with the inner portion containing a synovial membrane. This membrane secretes synovial fluid which lubricates and nourishes the tissue. | joint capsule |
| lubricates the joint | synovial fluid |
| are fibrous collagenous tissue attaching muscle to bone. | tendon |
| fibrous connective tissue that connects two bones or cartilages to hold the joint together. Factors influencing Joint Movement | ligaments |
| 1. Shape of bones 2. Muscle/Tissue stiffness 3. Injury and disease 4. Genetics 5. Sex 6. Age and use | factors influencing joint movement |
| Calculate load base of 1RM | weight lifted x %intensity |
| F= minimum of three times per week I= mild discomfort/slight tension T= each stretch performed at least four reps and held for 15-60 seconds T= full body static stretches after adequate warm-up | FITT for flexibility |
| weight x body composition % | fat-mass equation |
| Fat-free mass equation | weight - fat |
| Found in many areas of the body and essential for body function | essential fat |
| Visceral and subcutaneous | Storage Fat |
| fat surrounding organs of the body (protection) | visceral |
| fat found under the skin | subcutaneous |
| Normal, overweight, and obese | BMI definitions |
| a body weight within normal range (18.5-24.9) | normal |
| a body weight above recommended range (25-29.9) | overweight |
| a higher degree of overweight, characterized by excessive body fatness (30 and above) | obesity |
| 1. Genetics 2. Age 3. Ethnicity 4. Biological sex 5. Lifestyle and environment | Factors Affecting Body Composition |
| skin folds, underwater weighing, bioelectrical impedance, bod pod, | Assessment of Body Fatness |
| 1. calculate fat mass 2. calculate fat-free mass 3. calculate ideal body weight (lean mass/(1-optimal body fat %) | calculate ideal body weight |
| 1. Static stretching 2. Ballistic stretching 3. Dynamic stretching 4. PNF | improving flexibility |
| 1. Hold-relax (autogenic inhibition) 2. Hold-relax with agonist (opposing) contrast (reciprocal inhibition | different types of PNF |
| Located in muscle and detect change in length of muscle. Information is sent to spinal cord (stretch reflex) | muscle spindles |
| Found in tendons of muscles and they sense tension within the muscle. | Golgi Tendon Organ (GTOs) |
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