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Chapter 4 Fitness
Fitness and conditioning
| Question | Answer | |
|---|---|---|
| What is the main purpose of a warm-up | To prevent injury and prepare the body for physical activity. | |
| What systems are stimulated by a warm-up? | → The cardiorespiratory system (heart and lungs). | |
| What increases during a warm-up | Metabolic processes, core temperature, and muscle elasticity | |
| How does a warm-up enhance performance? | By improving blood flow and flexibility, allowing muscles to perform more efficiently | |
| How long should a warm-up begin with light activity? | 2–3 minutes of light jogging | |
| What is the purpose of light jogging at the start of a warm-up | To increase core body temperature | |
| Why is increasing core temperature important | → Because increases in core temperature have been shown to reduce injury risk | |
| What is a sign that core temperature has increased sufficiently | Breaking a light sweat | |
| Is there strong evidence that stretching prevents injuries | No, there is no evidence that stretching reduces injury risk | |
| Do people still include stretching in their warm-up routine | Yes, empirically (based on experience), many people still include it | |
| Is stretching shown to be harmful | No, there is no evidence to indicate that stretching is harmful | |
| Summarize the main goal of the first phase of a warm-up | To safely raise core temperature and prepare the body for physical activity | |
| What type of motion is used in a dynamic warm-up | Continuous motion | |
| Give examples of dynamic warm-up activities | Hopping, skipping, jogging, bounding, and footwork drills | |
| What two abilities does a dynamic warm-up enhance | Coordination and motor ability | |
| Which system does a dynamic warm-up stimulate | The nervous system | |
| How does a dynamic warm-up prepare the body compared to static stretching | It prepares muscles and joints in a more activity-specific manner | |
| What mental qualities does a dynamic warm-up require | Focus and concentration | |
| Which muscle groups should be included in a dynamic warm-up | All major muscle groups | |
| How long should a dynamic warm-up last | 5 to 20 minutes | |
| What should follow immediately after the warm-up | The activity or workout | |
| What is the essential purpose of a cool-down | To bring the body back to a resting state | |
| How long should a proper cool-down last | → 5–10 minutes | |
| Why is the cool-down often not done properly | Because it is often ignored | |
| What benefit does stretching after a workout provide | It helps decrease muscle soreness | |
| What is the term for muscle soreness that develops hours after exercise | Delayed Onset Muscle Soreness (DOMS) | |
| When does delayed onset muscle soreness typically begin | 12–24 hours after exercise | |
| What causes delayed onset muscle soreness | A build-up of lactic acid in the muscles | |
| How can proper cool-down and stretching help reduce soreness | They reduce lactic acid build-up in the muscles | |
| What type of activities involve performing whole-body movements for an extended period of time? | Whole-body endurance (aerobic) activities | |
| Name the four components of the cardiovascular system | Heart, lungs, blood vessels, and blood | |
| What organ pumps blood throughout the body? | Heart. | |
| What organ is responsible for exchanging oxygen and carbon dioxide | Lungs | |
| What are the structures called that transport blood throughout the body | Blood vessels | |
| What fluid carries oxygen and nutrients to body tissues | Blood | |
| Improved endurance leads to better delivery of what substance to body tissue | Oxygen (O₂). | |
| What is another term for aerobic capacity | VO₂ Max (VO2MAX) | |
| What does VO₂ Max represent | The greatest rate at which oxygen can be taken in and used during exercise | |
| As exercise intensity increases, what else must also increase | Oxygen consumption | |
| What primarily determines a person’s maximum aerobic capacity | Genetics. | |
| How does being more physically active affect aerobic capacity | More active individuals have a higher aerobic capacity | |
| What can a conditioning program do for a person’s aerobic capacity | It can increase their maximum aerobic capacity to the highest limit within their genetic range | |
| What is the average VO₂ Max value range for most college athletes? | 45–60 ml O₂ per minute per kilogram (ml O₂/min/kg) | |
| How many main factors impact maximum oxygen usage (VO₂ Max) | Three factors | |
| What is external respiration and which system is it associated with | External respiration involves the ventilatory process and is part of pulmonary (lung) function | |
| What is the most limiting factor in maximum oxygen usage | Gas transportation, which depends on the cardiovascular system. | |
| What is internal respiration | The use of oxygen by the cells to produce energy. | |
| Maximum aerobic capacity within a person’s inherited range depends on what? | All three systems (pulmonary, cardiovascular, and cellular) working efficiently together | |
| What two factors determine the volume of blood pumped through the heart in one minute | Stroke volume and heart rate | |
| What is the formula for cardiac output | Cardiac Output = Stroke Volume × Heart Rate | |
| How much blood is pumped through the heart each minute at rest | About 5 liters (5 L) | |
| During exercise, how much can cardiac output increase compared to resting levels | It can increase up to 4 times the normal resting output | |
| In elite endurance athletes, how much can cardiac output increase during exercise | Up to 6 times the normal resting output | |
| Why does cardiac functioning become more efficient with training? | Because the heart is a muscle and becomes stronger through hypertrophy (enlargement of the heart muscle). | |
| What changes occur in stroke volume and heart rate as cardiac function improves? | Increased stroke volume and decreased heart rate | |
| Do the aerobic and anaerobic systems work separately or simultaneously | Both systems occur to a degree simultaneously | |
| The type of ATP (energy) production used depends on what factor? | The intensity of the activity | |
| What type of energy system is primarily used during short bursts of high-intensity activity? | Anaerobic system | |
| : What type of energy system is primarily used during long-duration, sustained-intensity activity? | Aerobic system. | |
| What is it called when the body must repay the oxygen used after intense activity | Oxygen debt, which is paid back during recovery | |
| What is the conditioning period in interval training | The amount of time continuous activity is actually being performed | |
| What is the recovery period in interval training | The time between training periods | |
| What is a set in interval training | A group of combined training and recovery periods | |
| What are repetitions in interval training | The number of training and recovery periods per set | |
| What does training time or distance refer to? | The rate or distance of the training period. | |
| What does training recovery ratio represent | The time ratio for training versus recovery. | |
| What is strength | The ability to generate force against resistance | |
| Why is strength an essential component of a conditioning program | because it provides the foundation for athletic performance and injury prevention | |
| What is power | The relationship between strength and time — the ability to generate a large amount of force quickly. | |
| Why is power important for athletes? | Without power, an athlete may be limited in performance. | |
| What is muscular endurance | The ability to perform repetitive muscular contractions against resistance for an extended period of time. | |
| How are strength and endurance related? | Increases in strength lead to increases in endurance. | |
| What is another name for fast-twitch muscle fibers | Type II fibers (fast oxidative glycolytic | |
| Are fast-twitch fibers more or less resistant to fatigue? | They fatigue quickly | |
| Are fast-twitch fibers primarily aerobic or anaerobic in nature? | Anaerobic. | |
| What type of force do fast-twitch fibers produce, and over what time period? | They produce high force in a short amount of time | |
| What type of movements are fast-twitch fibers responsible for? | Powerful, explosive movements. | |
| What are the characteristics of Type IIa fibers? | Moderately fatigue resistant | |
| What are the characteristics of Type IIx and Type IId fibers? | Fast glycolytic, short anaerobic bursts, and less mitochondrial density compared to Type IIa fibers. | |
| What are the characteristics of Type IIb fibers? | True fast-twitch fibers; very low mitochondrial density, fatigue quickly, and white in color. | |
| What is another name for slow-twitch muscle fibers? | Type I fibers (slow oxidative). | |
| What structures are slow-twitch fibers dense with? | Capillaries, mitochondria, and myoglobin. | |
| What color are slow-twitch fibers, and why? | Red, because they contain a high amount of myoglobin and blood supply. | |
| Do slow-twitch fibers carry more or less oxygen than fast-twitch fibers? | More oxygen. | |
| : Are slow-twitch fibers more or less fatigue resistant? | They are fatigue resistant. | |
| How does the time required to produce force in slow-twitch fibers compare to fast-twitch fibers? | Slow-twitch fibers take longer to produce force. | |
| What type of activities primarily use slow-twitch fibers? | long-duration, aerobic activities. | |
| Slow-twitch fibers are generally the major constituent of what type of muscles? | Postural muscles. | |
| What is an isometric contraction | A contraction in which no change in muscle length occurs. | |
| What are the advantages (pros) of isometric contractions? | They are quick, effective, inexpensive, and good for rehabilitation. | |
| What is the disadvantage (con) of isometric contractions? | They only strengthen the muscle at one point in the range of motion (ROM). | |
| What is an isotonic contraction? | A contraction involving a change in muscle length during movement. | |
| What happens during a concentric isotonic contraction? | The muscle shortens while contracting to overcome resistance. | |
| What happens during an eccentric isotonic contraction? | he muscle lengthens while contracting because the load is greater than the force being produced. | |
| Both concentric and eccentric contractions are considered what type of movements? | Dynamic movements. | |
| Functional movement involves what three components in all planes of motion? | Acceleration, deceleration, and stabilization. |
Created by:
Hpalette