KIN 38 Final

Question 1

fartlek

Answer 1

using landmarks to increase or decrease pace; type of interval, but not as structured

Question 2

interval

Answer 2

faster bursts of effort interspersed with recovery jogging/walking by time; determined by time or distance; most effective methods of evaluating fitness level and burning calories

Question 3

steady state

Answer 3

easy to moderate intensity (can hold a conversation); takes up bulk of training in early stages

Question 4

hill running

Answer 4

running up = resisting gravity; improves leg strength; leads to muscle soreness due to the eccentric muscle contraction

Question 5

tempo running

Answer 5

threshold running; continuous run performed at a brisk pace just below the lactate threshold; right around where you can’t breathe and you feel a burning sensation; working just below threshold helps increase lactate threshold so you can run faster without fatiguing

Question 6

pronation

Answer 6

slight inward rolling motion the foot makes during normal walking or running stride

Question 7

supination

Answer 7

rolling motion to the outside edge of the foot during a step

Question 8

gait cycle

Answer 8

the continuous repetitive pattern of walking or running; split into 2 main phases (stance and swing)

Question 9

stance phase

Answer 9

foot is in contact with the ground

Question 10

heel strike

Answer 10

the point when the heel hits the floor

Question 11

mid-stance

Answer 11

once your food has landed on the ground, your foot begins to roll inward and your arch flattens out, into a position of pronation in order to transfer weight from the back, to the front of your feet

Question 12

toe off

Answer 12

when you mid-foot rolls inward during mid-stance, your toes also go along

Question 13

swing phase

Answer 13

foot is in the air

Question 14

acceleration

Answer 14

the period from toe off to maximum knee flexion in order for the foot to clear the ground

Question 15

mid-swing

Answer 15

the period between maximum knee flexion and the forward movement of the tibia (shin) to a vertical position (forward swing)

Question 16

deceleration/foot descent

Answer 16

the end of the swing phase before the heel strike

Question 17

flight phase

Answer 17

the point when neither feet are in contact with the ground

Question 18

how to monitor intensity

Answer 18

talk test and RPE

Question 19

how to calculate heart rate

Answer 19

220 - age (multiply by intensity decimal to find range of heart rate during exercise)

Question 20

fat burning zone

Answer 20

50 - 70% of max heart heart

Question 21

RICE

Answer 21

rest, ice, compression, elevation

Question 22

dynamic stretching

Answer 22

warm up

Question 23

static stretching

Answer 23

cool down

Question 24

periodization

Answer 24

alter the workouts week per week (i.e. increase the number of miles, increase the duration, increase the speed, etc.)

Question 24

overtraining

Answer 24

imbalance between training and recovery, exercise and exercise capacity, and stress and/or stress tolerance

Question 25

short-term overtraining (STO)

Answer 25

associated with fatigue, reduced maximum performance capacity, and competitive ineffectiveness (peripheral fatigue); average

Question 26

long-term overtraining (LTO)

Answer 26

same symptoms of STO but can last for weeks, months, or even years (chronic fatigue syndrome) (central and peripheral fatigue); too much exercise, low caloric intake, anorexic, bulimic

Question 27

symptoms of overtraining

Answer 27

performance is impaired of plateaued (ultimate determiner)DOMS (delayed onset muscle soreness) occurs for longer period of time (inability to recover properly)

Question 28

causes for overtraining

Answer 28

inadequate rest; combination of excessive volume and intensity

Question 29

if you run on a hard surface,

Answer 29

then your body loosens up (knees and hips flex more)

Question 30

if you run on a soft surface,

Answer 30

your legs stiffens

Question 31

equation for speed

Answer 31

speed = stride length x stride frequency/rate

Question 32

best > worst surface types

Answer 32

grass > trails (dirt) > track > treadmill > asphalt > sand > concrete

Question 33

grass

Answer 33

more forgiving to joints; running on uneven surfaces can lead to strains, sprains, and tendonitis; slower than pavement or track

Question 34

trails (dirt)

Answer 34

engages muscles, tendons, and ligaments to stablize joints; too muddy; soft peat/woodland chip trail is runner's dream; scenic

Question 35

track

Answer 35

reasonably forgiving surface (moderate shock absorption); 400m around = measuring/timing easy; ankles, knees, hips under more stress (curves); ideal for speed

Question 36

treadmill

Answer 36

reduces impact on joints, muscles, bones; run on narrower path; boring; 1% incline to mimic outdoor running

Question 37

asphalt

Answer 37

mixture of gravel, tar, and crushed rock; better than concrete; 1 of fastest surfaces; easy to measure distance; steady rhythm; less strain on Achilles tendon than softer/uneven terrains

Question 38

sand

Answer 38

less impact on joints, muscles, and joints; can overstress muscles; increased cardio workout; risk of injuries in lower foot (Achilles tendon)

Question 39

concrete

Answer 39

primarily made of cement (crushed rock); most shock to runner's leg (10x as hard as asphalt); easier on ankles and Achilles tendon

Question 40

body composition

Answer 40

relation between the relative amounts of muscle, fat, bone, and other vital parts of the body

Question 41

cardiovascular fitness

Answer 41

ability of the circulatory and respiratory systems to supply oxygen and remove CO2 and metabolic by-products in order to maintain exercise for prolonged periods of time

Question 42

flexibility

Answer 42

refers to the range of motion available at a joint influenced by tendons, ligaments, and muscles

Question 43

muscular endurance

Answer 43

muscle's ability to perform repeated contractions without fatigue

Question 44

muscular strength

Answer 44

muscle's ability to exert a maximal or near maximal force through a given range of motion

Question 45

agility

Answer 45

ability to rapidly change the position of the entire body in space with speed and accuracy

Question 46

balance

Answer 46

related to the body's maintenance of equilibrium while stationary or moving

Question 47

coordination

Answer 47

ability to the use senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately

Question 48

power

Answer 48

rate at which one can perform strength work at an explosive pace

Question 49

speed

Answer 49

ability to perform a movement within a short period of time

Question 50

reaction time

Answer 50

time elapsed between stimulation and the beginning of the reaction to it

Question 51

cardiorespiratory exercise (aerobic)

Answer 51

adults should get at least 150 min of moderate intensity exercise per week; 30-60 min of moderate intensity (5 days/wk); 20-60 min of vigorous intensity (3 days/wk); 1 continuous session and multiple short sessions (of at least 10 min); gradual progression of time, frequency, intensity

Question 52

resistance exercise (strength and weight)

Answer 52

train each muscle group 2-3 days/wk using variety of exercises/equipment; very light or light intensity is best for older persons or previously sedentary; 2-4 sets of each will improve strength and power; 8-12 repetitions improve strength and power; 10-15 repetitions improve strength in middle-age and older persons starting exercise; 15-20 repetitions improve muscular endurance; wait at least 48 hrs between resistance training sessions

Question 53

flexibility exercise (stretching)

Answer 53

2-3 days/wk of flexibility exercises to improve range of motion; each stretch should be held for 10-30 seconds to point of tightness/slight discomfort; repeat each stretch 2-4x, accumulating 60 secs/stretch; static, dynamic, ballistic, and PNF stretches are all effective; flexibility exercise most effection when muscle is warm - try light aerobic activity or hot bath before stretching