AC Flash Cards

Question 1

What are these movements?
Concentric
Eccentric
Isometric

Answer 1

Elongation/Relaxation
Holding it in a fixed position
Contraction

Question 2

What is the sliding filament theory and what is the sarcomere?

Answer 2

A: The smallest unit of muscle that we have. Myosin binds to actin and pulls it together; that is the sliding filament theory.

Question 3

What does ATP stand for (extra credit), and what is its purpose in our body?

Answer 3

Adenosine Triphosphate, Source of energy for use and storage at the cellular level.

Question 4

What is the cardiovascular system and what are SOME of its functions?

Answer 4

It is the system that supplies your body’s organs with oxygen and nutrients so your organs can do their jobs. It also mainly contains the heart. Its functions are that it delivers fuel and oxygen to our tissues, aerates blood returned to lungs, and transports heat and hormones.

Question 5

What is the difference between agonist and antagonist muscles?

Answer 5

A: The Agonist muscles is the primary mover while the antagonist muscle is the one that fights against the movement.

Question 6

Give examples of antagonistic muscles

Answer 6

Biceps and Triceps
Deltoid and Latissimus Dorsi
Pectroralis Major and Rhomboids
Quadriceps and Hamstrings

Question 7

What is a synergist muscle and give examples?

Answer 7

A muscles that support agonist muscles and examples include the iliacus, psoas major, and rectus femoris.

Question 8

What are stabilizer muscles and give examples?

Answer 8

A: Stabilizer muscles are our core muscles and examples include the Erector Spinae, External Obliques, and Rectus abdominis

Question 9

What are our 3 high injury areas and why are they high injury?

Answer 9

A: Knees, Shoulders, and Lower Back because they are very mobile and therefore do not have much support.

Question 10

What is anaerobic training?

Answer 10

A: It is resistance training which is using your body to move weights against gravity.

Question 11

How long does it take for neural adaptations to occur in the body with resistance training?

Answer 11

6 to 10 weeks

Question 12

Following neural adaptations how long does it take for strength and hypertrophy to occur?

Answer 12

Over 10 weeks

Question 13

What is the differences between Chronic and Transiet Hypertrophy?

Answer 13

Chronic is Long-lasting muscle growth due to renaissance training while Transient is Short-term hypertrophy is caused by an increase in blood flow to the muscles

Question 14

What is overtraining?

Answer 14

Training with high amounts of frequency, volume, and/or intensity which results in extreme fatigue, illness, or injury

Question 15

How do we become over trained?

Answer 15

A: By training to hard and to much

Question 16

What is overreaching?

Answer 16

A: It is overtraining but when you give plenty of time to rest afterwards.

Question 17

Can overreaching be helpful for us?

Answer 17

A: Yes but as long as you are giving your body enough time to rest

Question 18

What is detraining

Answer 18

A: It is when you stop training and your body begins to lose muscle

Question 19

Do we lose all of our progress in a detrained state?

Answer 19

No once you start training again it will all come back pretty quickly

Question 20

What is Aerobic training?

Answer 20

It is endurance training/Cardio.

Question 21

What is VO2 Max?

Answer 21

How much oxygen your body can absorb and use during a workout

Question 22

What is the formula for
HR max, HR rest, HR Reserve, and Target HR

Answer 22

A: 220 - age
A: Number of beats per minute in a relaxed state.
A: HR max - HR rest
A: [HRR x %intensity] + HR rest

Question 23

What is long slow

Answer 23

It is when you go greater than competition distance in a 30 min to 2 hr (1hr) period. In this you should have a lower intensity than competition.

Question 24

What is pace tempo

Answer 24

It is when you go at or above competition intensity. It can also have small breaks.

Question 25

What is interval training

Answer 25

A: It goes at an intensity close to our VO2 max with 3-5 minute intervals and work-to-rest ratio of 1:1. It also helps increase our Vo2 max and enhances our aerobic metabolism which means our body gets energy quicker.

Question 26

What is High Intensity Interval Training

Answer 26

Repeated high bouts of exercise that last 2 to 3 minutes with a Brief Recovery/rest that lasts under 2 minutes. It also increases the Running Speed and Enjoyment of running

Question 27

What is Fartlek

Answer 27

Easy training with short high-intensity bursts or uphill running mixed in which increases our Vo2 max, Lactate Threshold, and Running Economy

Question 28

What is Tapering

Answer 28

Systematic reduction of the volume, frequency, and intensity of our workouts. It also is focused on our exercise techniques and nutrition.

Question 29

What does RPE stand for and what is it?

Answer 29

Rate of Perceived Exertion and it is a scale showing how difficult a workout is.

Question 30

What are the four things in class we need to look at before creating a workout plan with anaerobic workouts?

Answer 30

Movement Required, Technique and Exercise Experience, Equipment available, Amount of training time

Question 31

What is a Core Exercise (not abdominal core workouts)

Answer 31

Recruiting one or more large muscle and using 2 or more joints (shoulders, chest, quads, hamstrings, hip, back)

Question 32

What are Assistance Exercises

Answer 32

Using smaller muscles and using 1 Joint for workout (upper arm, abs, Calves, Lower Back, neck)

Question 33

What are Structural Exercises

Answer 33

Exercises that load (put weight on/press down on) our spine

Question 34

What are Power Exercises

Answer 34

Exercises that take a ton of explosive force of energy

Question 35

What are Isolation Exercises

Answer 35

Dynamic or Isometric exercise that isolates a specific axials skeleton or core muscle

Question 36

Why do we care about training frequency especially when it comes to factors like
Training status
Sport season
Load and exercise type
Other training

Answer 36

We want to make sure we are not overtraining our body

Question 37

What is Periodization?

Answer 37

Systematic programs to achieve maximal physiological changes over a given time.

Question 38

Why do we want to use periodization?

Answer 38

To achieve the max amount of physiological changes over a period of time or to prevent over training and to prevent a plateau of strength

Question 39

How long is a:
Macrocycle
Mesocycle
Microcycle
Individual Sesion

Answer 39

Mac: 1 year
Mes: 2 to 6 weeks or 1 to 2 months
Mic: Days to 2 weeks
Ind: Day to Day

Question 40

What are the four different Periodization periods?

Answer 40

Preparatory Period, First Transition Period, Competition, Second Transition

Question 41

What is a Static Stretch

Answer 41

A slow constant stretch where you hold the end position for 15 - 30 seconds.

Question 42

What is a Ballistic stretch

Answer 42

It is when using active movements you hold the end position and in that position due a bouncing type movement. This can damage muscle or connective tissue.

Question 43

What is a Dynamic stretch

Answer 43

Active movement stretches often tailored around sport specific exercises which are used to prepare the body for movement and stretches multiple muscles over multiple joints. It also increases our stretch reflex/decreases chances of injury.

Question 44

Which stretch is best before working out and which one is best for after.

Answer 44

Dynamic is good for before and static is best for after.

Question 45

What is the difference between active and passive stretching?

Answer 45

An active stretch is when the person stretching applies the force of the stretch while a passive is when an object or another person applies the force of the stretches.

Question 46

What impacts an individual’s level of flexibility?

Answer 46

Joint Structure
Age and gender
Connective tissue properties
Resistance training with limited motion
Muscle Bulk
Neural Control
Activity level/ How active you are