Types Of Contractions and training

Question 1

Concentric

Answer 1

Muscle shortens by overcoming resistance. Positive

Question 2

Eccentric

Answer 2

Same muscle now lengthens from it concentric position. While still under tension. Negative

Question 3

Isometric contraction

Answer 3

Muscle contracts creating tension yet does not result in any movement. Eg. Plank

Question 4

Isokinetic contraction

Answer 4

Concentric concentric movement eg. Rehabilitation

Question 5

Eccentric training

Answer 5

Negatives. Only muscle lengthening phase. Greater than 1RM

Question 6

Strength curve accending

Answer 6

Heavy at top eg. Squat, bench, deadlift, shoulder press.

Question 7

Strength curve decending

Answer 7

Most difficult at beginning eg. Upright row, leg curl, lat raise.

Question 8

Strength curve bell shape

Answer 8

Strong in the middle eg. Bicep curl

Question 9

5 components of fitness

Answer 9

Muscular strength 
Muscular endurance 
Flexibility 
Cardio
Body composition

Question 10

Karvonen formula

Answer 10

Target heart rate formula
220- age
Changed to crazy new formula

Question 11

Interval training

Answer 11

High intensity shot period
1:3 work rest ratio to 1:6
3-4 sets per exercise
Anaerobic glycolytic system 30 secs to 2 minutes

Question 12

Fartlek training

Answer 12

Aka speed play

Interval and regular distance training.

Question 13

Sprint interval training

Answer 13

“Walk back sprinting”
Sprint then walk back
Anaerobic

Question 14

High intensity interval training

Answer 14

Hiit aka hiie high intensity intermittent exercise sit sprint intervals training
Tabata
Anaerobic exercise with recovery periods
Cardiovascular exercise

Question 15

Isotonic

Answer 15

Concentric and eccentric movement eg. Bicep curls

Question 16

Bicep

Answer 16

Tricep

Question 17

Back

Answer 17

Chest

Question 18

Abs

Answer 18

Lower back

Question 19

Shoulders

Answer 19

Chest back

Question 20

Quads

Answer 20

Hamstring

Question 21

Tibuialis anterior

Answer 21

Calf

Question 22

Plyometrics

Answer 22

Sudden eccentric followed by
Amortization
Followed by
forceful concentric contraction of same muscles

Question 23

Periodization

Answer 23

Changing intensity of work load to create results. Purpose is to reach maximum or peak performance at specific time

Question 24

Pyramids

Answer 24

Primarily used for gaining strength aka light to heavy. Accending

Sometimes done heavy to light but make sure to warm up proper. Decending

Can be done light to heavy then back down heavy to light double progressive

Question 25

One set to failure

Answer 25

Lift weight slow for 10-15 reps until failure ?add weight?

Question 26

PNF

Answer 26

Proprioceptive Neuromuscular Facilitation Calm to release muscle

Question 27

Push

Answer 27

Chest shoulder triceps

Question 28

Pull

Answer 28

Back biceps

Question 29

Number of sets for big muscles

Answer 29

6

Question 30

Number of sets for small muscles

Answer 30

3

Question 31

Rest time for strength | % of 1rm

Answer 31

2 minutes | 85%

Question 32

Rest time for hypertrophy | % of 1 rm

Answer 32

30-130 | 70%-85%

Question 33

Rest time for endurance | % of 1 rm

Answer 33

30 seconds | 70% or lower

Question 34

Tempo for general lifting

Answer 34

2 concentric 4 eccentric

Question 35

Drop or strip set

Answer 35

``` Heavy weight to fatigue Take of weight Go to fatigue No rest 8-12 reps or till failure 2-3 drop sets Hypertrophy ```

Question 36

Superset

Answer 36

Alternating muscle groups Agonist antagonist Biceps triceps 1 set 2 minutes rest after each set

Question 37

Stacking flushing

Answer 37

2 or more exercises for same muscle groups in row | Aka pair set

Question 38

Priority system

Answer 38

Perform exercises for major muscles goal early

Question 39

Risk stratification categories

Answer 39

Low risk, moderate risk, high risk

Question 40

Primary risk factors

Answer 40

Most significant influence on whether coronary heart disease will develop

Question 41

Secondary risk factors

Answer 41

Some other unalterable factors that relate to the development of of CHD

Question 42

Fitt principal

Answer 42

Frequency Intensity Time Type

Question 43

Aerobic

Answer 43

Using oxygen 2 minutes plus Submaximal exertion Thr 50-70% of max moderate 70-85% vigorous

Question 44

Anaerobic

Answer 44

Not using oxygen | 30sec - 2 mins

Question 45

RPE scale

Answer 45

Rating of Perceived exertion | Borg scale used as visual to describe effort while training.

Question 46

Fast twitch fibers

Answer 46

Muscle fibers that contract quickly, used for intensive short duration exercises eg. Weights, sprints red? Dark

Question 47

Slow twitch fibers

Answer 47

Muscle fibers that contract slowly and is used in moderate intensity endurance exercises eg. Long distance running

Question 48

Diastolic

Answer 48

When heart relaxes | Bottom smaller number

Question 49

Systolic

Answer 49

When heart contracts | Top larger number

Question 50

HDL

Answer 50

Happy cholesterol | 40-59 normal

Question 51

LDL

Answer 51

Lousy cholesterol Less that 150 Normal total for both is 200

Question 52

Normal heart rate

Answer 52

60-100

Question 53

Normal glucose levels

Answer 53

70-174

Question 54

Atp pcr system

Answer 54

``` 1st system 1 enzyme reaction 30 seconds Anaerobic system High lactic acid Phospocreatine stores in muscles Atp to adp High intensity ```

Question 55

Glycolytic system

Answer 55

``` 2nd system 30 sec to 2 minutes 10-12 enzyme reactions Anaerobic 1 glucose = 2 atp Aka anaerobic glycolysis Aka lactic acid system Production of atp High intensity ```

Question 56

Oxidative system

Answer 56

``` 3rd system 2 mins and above Low intensity 124 enzyme reactions Sub cycles kreb cycle electronic transport chain 2 molecules hydrogen and oxygen = water ```

Question 57

All 3 metabolic systems create

Answer 57

1 glucose = 38 atp

Question 58

Cardiac output

Answer 58

The amount of blood pumped out of each ventricle each minute

Question 59

Stroke volume

Answer 59

The volume of blood pumped out of the heart by the ventricles in one contraction

Question 60

Agonist

Answer 60

The muscle that directly engages in an action.

Question 61

Antagonist

Answer 61

The muscle that provides the opposing action. To the primary (agonist) muscle