Chapter 4 Flashcards
Fitness and Conditioning Techniques (29 cards)
What do key principles of conditioning include?
progression, intensity, specificity, individuality, relaxation, safety, warm-up/cool-down, motivation
What is the importance of warm-up?
Reduces the risk of musculoskeletal injuries and enhances performance
What is the average VO2 max?
45 to 60 ml O2
What is cardiac output?
Stroke volume X Heart rate
What energy system does long-distance activity rely on?
Aerobic metabolism
What energy source does short bursts rely on?
Anaerobic metabolism
How much ATP is produced by anaerobic metabolism?
2 ATP
How much ATP is produced by aerobic metabolism?
38 ATP (glucose)
129 ATP (fatty acid)
What are slow twitch muscle fibers?
Type I, slow oxidative, fatigue resistant, long-duration. (Postural muscles)
What are fast twitch muscle fibers?
Type II, fast oxidative glycolytic, fatigue, high force quickly, powerful movements
What are 2a fast twitch?
Moderately fatigue resistant
What are 2b fast twitch?
True fast-twitch; very low mitochondrial density
What are 2x and 2d fast twitch?
Fast glycolytic, short anaerobic burst
What are isometric contractions?
Muscle length does not change during contraction
What are isotonic contractions? (2 types)
Concentric and eccentric contractions
What is the SAID principle?
Specific Adaptations to Imposed Demands
What is are isokinetic contractions?
Muscle contraction at a constant velocity
What are factors that limit flexibilty?
Bony structures, excessive fat, muscle and tendon lengths, skin, connective tissue
What is an agonist muscle?
The muscle producing the movement
What is an antagonist muscle?
The muscle undergoing stretch during movement (opposite agonist)
What is flexibility?
Amount of movement allowed by the muscle
What is range of motion (ROM)?
Amount of motion allowed at the joint
What is ballistic stretching?
Bouncing movements to stretch muscles
What is static stretching?
Holding a stretch for 30secs
