Chapter 7

Question 1

process of restoring function through programmed exercise, to enable a return to competition

Answer 1

rehabilitation

Question 2

trying to prevent injuries before they occur, through a preventative management program.

Answer 2

prehabilitation

Question 3

recognizing concerns/injuries to be able to get athlete’s back to activity as quickly as possible

Answer 3

rehabilitation

Question 4

program beginning 6-8 weeks before sports participation, allowing body to gradually adapt to demands

Answer 4

preseason conditioning

Question 5

focuses on developing athlete in off-season

Answer 5

preseason conditioning

Question 6

coach/strength and conditioning coach should give a program with type, frequency, intensity and duration of training

Answer 6

preseason conditioning

Question 7

systematic application of exercise stress sufficient to stimulate muscle fatigue but not so severe that breakdown and injury occur

Answer 7

adaptation

Question 8

increase in size of muscle tissue

Answer 8

hypertrophy

Question 9

weakness and wasting away of muscle tissue

Answer 9

atrophy

Question 10

type of training where muscles are worked until they reach capacity; once able to maintain, workload on muscle is increased to further build strength and endurance (allows body to adopt).

Answer 10

progressive resistance exercise

Question 11

progressive overwork of muscles at a controlled rate, to achieve consistent gains in strength.

Answer 11

overload

Question 12

muscle size and strength increase when pushed close to their

Answer 12

maximum

Question 13

ideal rep is ____ reps and sets is ____

Answer 13

4-8,3-4

Question 14

should allow for 60 sec of ____ between sets

Answer 14

rest

Question 15

ability of muscle groups to respond to targeted training of muscles so increased strength is gained in that muscle group only

Answer 15

specificity

Question 16

a motor nerve plus all the muscle fibers it stimulates

Answer 16

motor unit

Question 17

used to carry out contraction

Answer 17

motor unit

Question 18

fiber in a motor unit that requires a long period of time to generate force; fibers are resistant to fatigue

Answer 18

slow-twich fiber

Question 19

jogging, swimming

Answer 19

slow-twich fiber

Question 20

fiber in a motor unit that produces quick and forceful contractions; these fibers are easily fatigued

Answer 20

fast-twich fiber

Question 21

weight lifting, sprinting

Answer 21

fast-twich fiber

Question 22

increase in strength and should be close to desired movement of

Answer 22

activity

Question 23

muscle fiber type is important to determine success in sports such as: distance running, sprinting, but not others such as:

Answer 23

shot-putting

Question 24

process of muscle atrophy due to disuse, immobilization or starvation; leads to decreased strength and muscle mass

Answer 24

reversibility

Question 25

slow-twich typically _______ faster than fast-twich

Answer 25

atrophy

Question 26

everyone is different and born with a certain number of

Answer 26

fast and slow twich fibers

Question 27

moving joints beyond normal range of motion

Answer 27

stretching

Question 28

can be increased through increasing length of the muscle

Answer 28

ROM

Question 29

war up by increasing heart rate, blood pressure and breathing rate is necessary to increase oxygen and muscle

Answer 29

nutrients

Question 30

ability of a joint to move freely through its full range of motion

Answer 30

flexibility

Question 31

females typically ____ flexible than males

Answer 31

more

Question 32

older people ____ flexible than younger

Answer 32

less

Question 33

flexibility is just as important as

Answer 33

muscular strength and endurance

Question 34

gradual, slow stretching of muscle through entire range of motion, then holding position 20-30 seconds

Answer 34

static stretching

Question 35

a rhythmical, bouncing action that stretches muscles a little farther each time

Answer 35

ballistic stretching

Question 36

extra credit

Answer 36

proprioceptive neuromuscular facilitation

Question 37

a combination of relaxing and contracting of muscles; initial isometric contraction against maximum resistance is held at end of range of motion, followed by relaxation and passive stretching

Answer 37

proprioceptive neuromuscular facilitation (PNF)

Question 38

activity causing tension in muscle to increase but does not cause muscle to shorten

Answer 38

isometric exercise

Question 39

these exercises are often used for rehab so a specific area of a muscle can be isolated

Answer 39

isometric exercises

Question 40

also can increase blood pressure so people with blood pressure problems should avoid these exercises

Answer 40

isometric exercises

Question 41

an activity causing muscle to contract and shorten

Answer 41

dynamic (isotonic) exercise

Question 42

movement does occur during contraction

Answer 42

dynamic (isotonic) exercise

Question 43

form of dynamic exercise accomplished utilizing a training partner

Answer 43

manual resistance training

Question 44

advantages include: minimal equipment, spotter can control technique, workouts can be finished in less than 30 minutes, training can occur anywhere

Answer 44

manual resistance training

Question 45

disadvantages include: if spotter is not trained properly-effectiveness and safety can be compromised

Answer 45

manual resistance training

Question 46

uses a machine to control speed of a contraction within the ROM

Answer 46

isokinetic exercises

Question 47

Isokinetic exercise machines such as:

Answer 47

Cybex, Biodex, Lido, Kincom

Question 48

generally used by PT and not usually available to the public

Answer 48

isokinetic exercise machines

Question 49

use of 6-10 strength exercises one after another; each done by performing specific number of exercises in a period of time before moving to next exercise

Answer 49

circuit training

Question 50

short rest period between exercises

Answer 50

circuit training

Question 51

if a combination of circuits are to be completed a longer period of ____ will be provided between each circuit

Answer 51

rest

Question 52

activity putting increased demand on lungs, heart and other body systems.

Answer 52

cardio respiratory conditioning

Question 53

aerobic/endurance training

Answer 53

cardio respiratory conditioning

Question 54

activities such as walking, jogging, swimming, cross-country skiing or cycling

Answer 54

cardio respiratory conditioning

Question 55

goal is mot make heart and lungs more proficient and able to use oxygen better

Answer 55

cardio respiratory conditioning

Question 56

results include increased heart size, lower resting heart rate and blood pressure, increased metabolism

Answer 56

cardio respiratory conditioning

Question 57

personal trainers, CSCS's, coaches, AT's etc. can put together specialized plans for individuals

Answer 57

specialized programs

Question 58

areas of specificity can include strength, cardiovascular fitness, speed, endurance and body composition

Answer 58

specialized programs

Question 59

~1840-~1860

Answer 59

American Renaissance

Question 60

latter part of American romantic movement

Answer 60

American Renaissance

Question 61

period of intense growth in uniquely American literature, art, philosophy, etc.

Answer 61

American Renaissance

Question 62

in literature, American writers focused on creating a national identity, distinct from European models

Answer 62

American Renaissance

Question 63

important movement in philosophy and literature in New England in the mid-1800's

Answer 63

Transcendentalism

Question 64

all objects are miniature versions of the universe, "microcosm."

Answer 64

Transcendentalism

Question 65

intuition and conscience "transcend" experience and reason

Answer 65

Transcendentalism

Question 66

man is one with nature

Answer 66

Transcendentalism

Question 67

perfection is an innate quality of mankind

Answer 67

Transcendentalism

Question 68

God is __________, in nature and in man, "spark of the divine"

Answer 68

everywhere

Question 69

self-reliance and individualism outweigh external authority and bind conformity to custom and tradition

Answer 69

Transcendentalism

Question 70

key Transcendentalist figures:

Answer 70

Ralph Waldo Emerson Henry David Thoreau Margaret Fuller