Heart Rate Flashcards

(66 cards)

1
Q

Heart rate zone one

A

;65 to 75

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2
Q

Heart rate zone 2

A

76 to 85

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3
Q

Heart rate zone 3

A

86 to 95

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4
Q

Extension is movement in the ____ direction from a joint

A

Opposite - think of photo of shoulder extension and flexion

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5
Q

Example of exercise /joint using 2nd class levers

A

Calf raise

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6
Q

Example of movement using first class level

A

Nod head

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7
Q

Example of 3rd class lever exercise

A

Bicep curl

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8
Q

Intrinsic is located within or without a structure

A

Located within such as peroneous and anterior titillais

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9
Q

Intrinsic core stabilizer muscles

A

TA and internal obliques

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10
Q

Common underactive muscles of LPHC

A

Gluteus, hams, instrinsic core stablizers, erector spinal

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11
Q

Common underactive muscles of Shoulderr

A

Rhomboids, rotator cuff, MT LT

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12
Q

Common underactive muscles of head/neck

A

Deep CF

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13
Q

Afféront neurons sense things or carry impulses to direct movement

A

Sense things

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14
Q

Type 1 muscle fibers are red or white?

A

Red

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15
Q

Example of a ball and socket joint

A

Shoulder

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16
Q

Example of condyloid joint which moves only in one direction

A

Knee

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17
Q

Example of a hinge joint

A

Elbow

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18
Q

Which muscles are in the lateral subsystem (which is a part of the Global system)

A

Gluteus, TFL, adds and abds, quadratures lumburum

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19
Q

V02 max is

A

Good measure of cardio resp fitness nad is hightes rate of oxygen transport and utilizing during max exercise

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20
Q

Conditionally essential amino acids are

A

Arginine and histidine

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21
Q

8 essential amino acids are

A

Leucine, isoleucine, lysine, methionine, phenylalaymin, tryptophan, thréonine, valine

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22
Q

Unsaturated fats are missing one type of atom

A

Hydrogen - there are POLY and MONO unsaturated fats

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23
Q

Example of monsaturated fats

A

Olive oil, seed oils and n uts

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24
Q

Example of polyunsaturated fats

A

Veggie oils such as corn and soy, omega 3

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25
Example of sayturated fats
Meat, cheese, cream, eggs, baked goods
26
Example of trans fats
Margarine, fried foods, baked goods
27
Less than X percent of diet should be saturated fats
10 percent
28
Saturated fats should be replaced by what type of fats
Mono and poly
29
Vitamin D maintains what in the body
Calcium
30
Vita K does what to blood
Clotting
31
NIacin in large doses can do what
Lower cholesterol
32
How long can anaerobic metabolism go on before fatigue sets in
2 to 3 minutes
33
Pyruvate becomes what substance
Acétyle CoA
34
Krebs cycle or TCA cycle does what
Krebs cycle requires oxygen and creates energy. It is a central metabolic pathway i all aerobic organisms
35
Krebs cycle require oxygen and a 2 carbon molecule called WHAT to create WHAT output besides energy
Acetate, carbon dioxide
36
In ATP creation , an acid is created, as well as 2 other waste products
Lactate, water, carbon dioxide
37
DEANIMATION is which step in breakdown of amino acids and removes which molecule
First step and removes nitrogen
38
NAD and FAD are part of what chain
Electron transport - they are carriers in this chain. Leading to part of cell where ATP is generated
39
Men have 10% more water in bodies than women. How much water should they have every day?
125 oz or 3.7 liters
40
Women should have how much water every day
91 oz or 2.7 liters
41
How much water 15 mins before exercise
16 oz
42
How much water for every kilogram of weight lost?
50 oz per kilogram. A kilogram is 2.2 lbs. SO for a lb of weight loss it would be 16-22 oz
43
Branched chain amino aids. - there are 3
Leucine, isoleucine and valine - do not have to go to liver to be broken down for energy
44
Drip coffee has most caffeine although brew has similar .How much caffeine in a cup
125 to 175 in drip , brew is 100 to 150
45
Drip coffee has similar caffeine to brewed but somewhat higher - how much in each
Drip 125 to 175 brew is 100 to 150
46
Créatine is it made in the body or not? What does it supply energy for
Yes it is made but can be consumed and is used for muscle contraction phase
47
HMB is a metabolite of amino acid luecine - why use it as a supplement and how much
3 gram a day for hypertroph
48
The phases of general adaptation syndrome are
Alarm phase Resistance or adaptation phase Exhaustion phase
49
Mechanical specificity refers to weight and movementt or speed and movement patterns?
Weight and movement, neuromuscular refers to speeds and patterns to improve efficiency
50
Metabolic specificity refers to what kind of demand place don the body
Energy demands
51
Knee injuries occur in what age group and what percent is non-contact
Ages 15 to 25 with 70%
52
Low back pain affects wat percent of adults
80
53
Active isolated stretching - is it multiplanar?
Active isolated is agonists moving a limb thru full ROM allowing antagonists to stretch.
54
Dynamic stretching is it multiplanar?
Yes - it is multiplanar extensibility with optimal neuromuscular control
55
Heart rate reserve method is establishing intensity based on difference between what
Max and resting heart rate . Karvonen method
56
Rate or perceived exertion (RPE) is based on Borg scale and what is the min and max and what is moderate
Scale is 6-20 and moderate is 12-14
57
Talk test is related to vent threshhold method. The vent threshhold is what
The switch between aerobic to anaerobic
58
Perturbation
Shaking or disturbance, associated with static balance
59
Dynamic balance is the ability to maintain equilibrium when what is present
External forces
60
Reactive training enhances the rate of force production - what is force production=
Ability of muscles to exert max force output in min time
61
Reactive training works to improve motor learning and efficient by 4 ways
Rate of force prod, motor unit recruitment, firing frequency and motor unit sync
62
Amortization is not eccentric or concentric. But ?
Isometric
63
Agility is the ability to maintain center of balance while
Changing direction and speeds
64
Single set system - perform how many sets
One
65
Multiple set system
2 or 3 warmsups of increasing resistance, followed by several sets of same resistance
66
Pyramid system is what and how many reps
Light to heavy/heavy to ligh. 10 to 12 reps with light load. Then increase and perform one or 2 reps, usually in 4-6 sets. OR 1-2 reps, decrease load and increase reps for 4-6 sets