Ch4

Question 1

what is the SAID prinicple

Answer 1

Specific adaptation to imposed demands

Question 2

how long does a dynamic wear take

Answer 2

anywhere from 5 to 20 minutes

Question 3

how long does the cool down period take

Answer 3

last anywhere from 5 to 10 minutes

Question 4

the ability to perform whole body, large muscle activities for extended periods of time

Answer 4

cardiorespiratory endurance

Question 5

the greatest rate at which oxygen can be taken in and used during exercise is called

Answer 5

maximum aerobic capacity

Question 6

A second mechanism by which the heart is able to adapt to increased demands during exercise is by increasing what

Answer 6

stroke volume

Question 7

the immediate energy source

Answer 7

ATP

Question 8

what four things does continuous training involve

Answer 8

frequency
intensity
type of activity
time

Question 9

how HR max estimated

Answer 9

220-age

Question 10

the type of activity used in continuous training must be what

Answer 10

aerobic

Question 11

for minimal improvement to occur an individual must participate in it for how long

Answer 11

20 mintues

Question 12

a training technique that is a type of cross-country running, originally referred to as fartlek

Answer 12

speed play

Question 13

the maximum force that can be applied by a muscle during a single maximum contraction

Answer 13

muscular strength

Question 14

the ability to generate force rapidly

Answer 14

power

Question 15

the ability to perform repetitive muscular contractions against some resistance

Answer 15

muscular endurance

Question 16

each muscle fiber is inverted by what

Answer 16

a motor unit

Question 17

what are the four basic type of muscle fibers

Answer 17

slow-twitch type 1
fast-twitch type 2a
fast-twitch type 2b
fast-twitch type 2x

Question 18

slow and fast twitch fiber are also referred to as

Answer 18

slow oxidative fibers

fast oxidative glycolytic fiber

Question 19

what color is the mitochondria and myoglobin given the muscle tissue

Answer 19

red color

Question 20

what is consider the true fast twitch fiber and what color is it

Answer 20

type 2b fiber and are white because they are less dense in mitochondria and myoglobin

Question 21

do marathon runner have a higher percentage in fast or slow twitch fiber

Answer 21

slow twitch

Question 22

what are the three different plan and explain them

Answer 22

sagittal plane (anterior to posterior)
frontal plane (inferior to superior)
transverse plan (

Question 23

what is an isotonic contraction

Answer 23

shorten or lengthen the muscle with complete range of motion such as eccentric or concentric

Question 24

strengths muscles through a contraction that overcomes some fixed resistance produced by equipment

Answer 24

progressive resistance exercise (PRE)

Question 25

the greatest amount of force is generated at what angle

Answer 25

about 90 degrees

Question 26

exercise at a fixed velocity of movement with accommodating resistance

Answer 26

isokinetic execrise

Question 27

for adults who are given an exercise they should be able to how many reps and sets

Answer 27

6-8 reps in 3 sets

Question 28

how many stations does a circuit have and how many times are they repeated

Answer 28

8-12 stations and repeated 3 times

Question 29

requires the individual to support the body or move the total body against the force of gravity

Answer 29

calisthenic (such as pull-up)

Question 30

this exercise takes advantage of stretch-shortening cycle

Answer 30

plyometric execrise

Question 31

true or false | an advantage of polymetric exercise is that they can help develop eccentric control in dynamic movements

Answer 31

true

Question 32

true or false | A functional strengthening programs that use calisthenic strengthening with body weight resistance should be encouraged

Answer 32

true

Question 33

muscle contraction to cause movement

Answer 33

agonist

Question 34

muscle being stretched

Answer 34

antagonist

Question 35

the relaxation of the antagonist muscle during contraction

Answer 35

autogenic inhibition

Question 36

an older stretching technique that uses repetitive bouncing motions

Answer 36

ballistic stretching

Question 37

what is the stretching of choice

Answer 37

dynamic stretching

Question 38

passively stretching an antagonist muscle by placing in a maximal stretch and holding it there

Answer 38

static stretch

Question 39

how long should a static stretch be held and repeated how many times

Answer 39

30 sec and repeated 3-4 times

Question 40

what is the correct order to start and finish a stretch

Answer 40

static, ballistic, dynamic

Question 41

For PNF stretching how long should the stretch be push for and passive relax for

Answer 41

10 sec push phased and 10 sec passive relax repated 3x for 60 sec

Question 42

what test is used to detect an increase in nerve/root tension in the sciatic nerve

Answer 42

slump test

Question 43

which is more precise when measuring ROM inclinometer or goniometer

Answer 43

inclinometer