Unit 1 Flashcards
(170 cards)
1
Q
Describe the difference between quality of life and quantity of life
A
-quantity of life is how long one lives
-quality of life is looking at how they felt and were able to live those years
(how we choose to live our life can affect the quantity and quality of the years we get)
2
Q
can quantity of life and quality of life be achieved together?
A
- I would say yes
- choosing to target behavior and change that behavior to be healthier and maybe that is exercise or eating better which will allow for one to live a healthier life, potentially not getting diabetes or heart disease and thus live longer
3
Q
what is the major contributor of disease in our society
A
- life style
- We have lengthened our lives through modern medicine and now that people live longer making the way they live their life have a big impact on their life
- the choices they make throughout their life to care for their own body can make significant changes to their health and their ability to live longer
4
Q
what is the pattern of healthcare cost over the past several years?
A
Healthcare cost is rising(and at a fast rate.) because as people live longer, they require more care/surgeries/medicine throughout life
5
Q
what are some common lifestyle factors that contribute to the leading causes of death?
A
diet, inactivity, smoking, obesity , excessive alcohol abuse
6
Q
describe the effects of chronic disease on health care cost
A
- with living longer, people require more care and aid than they would if we did not live as long
- additionally, chronic diseases cause people to require more medication, more surgeries, more everything
- by living longer, we are more at risk for disease, which leads to the need for more medical care and aid, thus increasing cost
7
Q
how are diseases today different than the diseases of the 1900s
A
The diseases of today are chronic diseases and they cause people to live with a disease for the rest of their life or a long period of time. This causes them to need to be cared for and spend more money on medicine than ever before. In the 1900s, people got pneumonia and were able to fight it off.
8
Q
What percent, approximately, of our population exercises frequently and vigorously enough to gain health benefits from the activity?
A
37% of people
- Others mainly use the excuse that there is not enough time.
9
Q
According to CDC projections, how would universal exercise in our society impact healthcare costs?
A
It would decrease it by 2/3.
10
Q
Can you identify differences between health and fitness?
A
Health is the absence of disease and is constantly changing
often determined by things beyond your control. It is genes, age, family history.
Fitness: An ability or capacity for endurance or muscular strength
11
Q
What are risk factors and how can risk factors help assess one’s health status?
A
A risk factor is a condition that increases ones chances of disease or injury.
- so if your family has a history of cancer you are going to be more likely farther from optimal health on the health continuum
- increasing your fitness (although not the same as increasing your health) can assist in optimizing your health and moving you more toward optimal health on the health continuum
12
Q
How does fitness contribute to health?
A
Choosing to make good decisions to improve ones fitness can improves ones overall health.
- if you have something in your genes that you know will be affecting you like a history of cancer, by making the proper decisions to get screenings or exercise and eat well to be able to put yourself in the best shape to fight such a disease you will increase your health.
13
Q
Is there a difference between physical activity and exercise?
A
Physical activity is the body moving around and the definition is “the human skeleton doing something” whereas the exercise is planned and there is usually motive to increase fitness level
Ex. Physical activity: vacuuming
Ex. Exercise: going for a 2 mile run.
14
Q
why is research such a foundation to the area of health according to bass and varrett?
A
- Scientific investigation leads to major advances (new medications etc.)
- Personal experience may be biased (the barnum Effect)
- It allows for distinguishing between association and causation
- to dispel myths (something may sound logical but it can not be a fact until it is proven Ex in class was sleep deprivation study)
* *overall, it provides knowledge!!**
15
Q
what does research do in the area of health
A
- this allows for new treatments, medications, finding more effective surgeries
- helps promote the health of the population
16
Q
what is the barnum effect
A
- This deals with misleading conclusions that are drawn from personal experience
- Something that works for one person may not apply to anyone else in the world. We need to see if things work on other people and if it is common among people
- Every person has different genes, metabolisms, etc so different things and “fad diets” often are not the same for the general public
17
Q
the sleep deprivation study found what?
A
- this found that there was no physical negative effects for the majority of individuals after 60 hours of sleep deprivation but there was some effects after multiple sleep deprivation scenarios
18
Q
nomothetic research model
A
this is where you look at a large group of people and the results are found for a majority of the people
19
Q
ideographic research model
A
this is a research study where you look at the individual rather than the group
-there is individual variance among people
20
Q
association
A
when two things are related but there is a directionality issue where it is hard to know if a causes b or b causes a or if a third variable causes both
21
Q
causation
A
when one thing leads to another, a cause and an effect situation
22
Q
what was an example used in class of a correlational study in class that showed association not causation
A
- the SERF example used in class with the swaying building
1. The building was swaying
2. And the building had large aerobic dance classes in the afternoon - Was the swaying caused by the classes or was it just a coincidence that the class was in the building that was already swaying
23
Q
why is it important to become a critical consumer
A
- It is important to be a critical consumer because you don’t want to lose money and you need to know where the information is coming from that you are looking
- You want to make informed decisions by looking at factual information
- You want to know if it is fact vs. fiction, reality vs myth, check if it is unbiased
- You want to make sure they aren’t trying to sell anything because if so it could be biased
24
Q
confirmation bias
A
is the tendency to search for, interpret, favor, and recall information in a way that confirms one’s preexisting beliefs
- This is important because if you want to make informed decisions about your health you need objective facts
- Research helps to control confirmation bias
25
what are the four tips that were presented in lecture for evaluating health information? How do you apply these in your life
1. Seek information
2. What is the source of the information
3. Is the source site promotional
4. What do other sources/sites say about the topic
it is important to remember that health information is in high demand and not all health information is credible
26
What are two basic considerations when evaluating research evidence? How do you use them in your own life?
1. Who were the participants?
2. What type of study was conducted?
For me it would be important to look at if they were women being tested and the age demographic
27
What research method involves the testing of humans or animals in a tightly controlled environment? Why is it necessary that these tests take place in such an environment?
1. Laboratory experiments
2. These are important because they are testing a cause and effect relationship, so they want to take away outside factors to try to ensure that the result that they see is truly from the change or alteration they made
28
Which research method is primarily observational and shows associations between variables
epidemiology study
29
give an example of an epidemiological study
framingham heart study
- this was a study looking at heart disease
- Was smoking associated with the development of heart disease
- Was eating donuts in the morning “ “
They were able to follow these individuals and test if there was a higher likely of smokers to get heart disease
30
what is the importance of epidemiological studies and associations
with certain things, it would be unethical to test in a lab by forcing people to do something that may hurt them so with these they can look at many people performing an action over time to see its long term effects and find associations between the action and the effects they have faced throughout their life
31
clinical trials
a study that randomly assigns people to treatment groups
| ex. women's health initiative
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the womens health initative
- a clinical trial
- This was a huge study
- Probably one of the largest studies on women’s health at the time
- Most of what was being told to women at the time about hormones was based on epidemiology research showing an association with hormone replacement therapy and better health
- They randomly assigned women to receive hormone or placebo and what happened was there was associations with hormone replacement therapy
- Wanted to see if the women given hormones were in better health than the women who were not
- Many physicians at the time were prescribing hormones to women as a replacement therapy based on the research that had shown the correlation/association
- But after this clinical trial, and actually testing it, they found hormone replacement therapy did not lead to better health, in fact they stopped it early because there were signs it may cause negative health problems
- This is an example of one epidemiological research studies showed a correlation but when it was tested for cause and effect it didn’t have the same results
33
what are the 5 health related fitness components
1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
34
why isn't muscle power considered one of the components of health
Muscle power deals with the ability to exert a force and doesn't directly relate to overall health
35
Which of the 5 components has the least merit to being included as a fitness component? Why is it included?
Flexibility.
- It has the least amount of merit because there is the least amount of data supporting it but it is important for range of motion in joints and there are a lot of good benefits it can provide to the body
- A big association that has been seen with flexibility is increased hamstring flexibility is correlated with less lower back pain which is important because a large percentage of the population is suffering from this which decrease quality of life.
36
what is the most emphasized component of the activity pyramid?
- moderate physical activity is the most emphasized
- that is just doing everyday things. Choosing to take the stairs, walking to the store, raking the leaves. Increasing the amount of movement in the day is incredibly important
37
Why is cardiovascular endurance given greater emphasis than the other forms of exercise
Cardiovascular health has a greater emphasis because it allows for improvement of cardic strength which combats two of the highest causes of death, stroke and heart attack. It also is a good way to stay lean and not become obese, which has a series of other effects on the body chronically
38
What is needed for the principle of specificity to be fully incorporated
1.You need to both account for duration and account for intensity. If you want to complete something you need to make sure you factor in all sides of the issue.
2. Duration is something that most people are good about planning for, because it is easier to remember okay for a marathon I need to move 26 miles.
3. For example if you want to run a marathon at a nine minute pace, you cannot only train at a nine minute or above pace because when completely the actual marathon, you need to account for fatigue and the time you need to slow down so you need to train at less than a nine minute pace so that when you slow you are still where you want to be
39
Which individuals need to follow the principle of specificity the least
Individuals that are on the bottom of the activity pyramid because they are not necessarily wanting to improve their fitness, they are just moving and being active, they are not trying to increase strength
40
What are the 3 components which make up overload
frequency
intensity
time
41
frequency
the amount you do an activity
42
intensity
how hard you are pushing yourself during it
43
time
duration, how long
44
what is the order of increasing things when it comes to the three components of overload
- The one that should be increased last is intensity, you want to first increase frequency and then time and allow yourself to gain the ability to do the activity properly prior to increasing the intensity and risk injury
- If you do too much too quickly you risk overworking yourself which can lead to injury or the loss of motivation to continue working out and being active
45
What is the 10% rule? Who can and probably should violate the 10% rule?
1. The ten percent rule is the training method to increase what you did this week by ten percent and that is what you should do next week to ensure you are not overworking yourself and you are allowing the body the ability to work up to the higher levels.
2. People that don’t need to necessarily think about this would be the individuals that are just getting into physical exercise because they are most likely able to increase more than ten percent week to week for the first month or so of training (even up to increasing by 50%) just because the body is able to handle that but it will not last for too long and then they will need to follow the 10%rule.
46
What are the 3 stages/phases of a training program
- beginning phase
-making progress phase
maintaining progress phase
47
what are the two main purposes of the first stage
- You want to make a habit of the activity and find a way to make it apart of your lifestyle
- You need to learn the proper techniques (who to do it with, look to motivation for, how to do it properly, make sure you have the equipment, look for trails/routes)
- You want the activity to be enjoyable otherwise you will not continue to do it.
48
What two methods of progression were promoted in class and why were these identified as being better than a strictly linear progression model
1. Sawtooth and stair step
- Both had segments of linear and then in the case of sawtooth it went down for a week or for stair step it remained constant for a week and both of these are important because they give the body time to rest, adapt, and stay refreshed. If you don’t allow time for the body to adapt to the stresses that are being put on the body it will get injured .
49
How soon in detraining/inactivity/down time has reversibility been shown to occur
1. If you stop exercising, up to 50% of fitness improvements will be lost within two months
2. Highly trained individuals will begin to see reverses after just 48 hours
50
How does aerobic training and resistance training differ in regard to regularity of activity required to maintain fitness?
strength training can be maintained by doing the activity just once a week but aerobic training needs to be a lot more frequent
51
What are some items to consider regarding individuality and training program selection and/or adaptation to training?
1. There are individual differences in the ability to improve fitness, body composition, perform, and learn sports skills.
2. Lots of factors play into your athletic ability, some of which you cannot control (genetics)
3. People need to pay attention to their own body and what it needs rather than looking/comparing/copying workout plans of other people
52
14. To determine fitness improvements, to whom should we compare ourselves? Why is this often a difficult thing to do?
1. We need to compare ourselves to the earlier form of yourself
2. We need to watch what changes are occurring, if we can lift more, run more, etc. and critically adapt out training program to that
53
How does aerobic training and resistance training differ in regard to regularity of activity required to maintain fitness?
Resistence training does not need as frequent of doing it because it has been proven that even once a week allows you to maintain where as aerobic training needs to be more frequent (three days a week) to maintain your abilites and probably a fourth day to improve it.
54
what are things to be doing when you are creating a fitness plan for yourself
1. You need to know your own limits
2. You cannot just follow the same workout plan as someone else because what works for one person may not work for another
3. Also consider experimenting with different activites/equipment machines to see what you like best and are able to handle at first and then can work up to the harder ones
4. Also set goals for yourself and if you are reaching them that is a good sign that something isn’t working and you can try to determine what is off and how to effectively change it.
55
reversibility
adapting to a reduction in training
56
sawtooth method
This has a linear component a couple times but there are decreases along the way (allows the body to catch up and continue to have adaptation along the way)
57
Stairstep method
This one does something similar and allows the body to stay fresh and rested and continue to have adaptation throughout.
58
metabolism
The sum of all chemical processes necessary to maintain the body
59
catabolism
this is the breakdown of structures
| ex. digestion
60
anabolism
the building of structures
| ex. anabolic steroids are designed to build muscles
61
why is the production of ATP a circular equation
atp is constantly being broken down and replenished within the human body by the addition of or removal of a phosphate group to use energy
62
what are the three energy nutrients
carbohydrates, proteins, and fats
63
What is the role of the energy nutrients in the production of ATP?
These are able to be used to break down and be turned into ATP, they are the “crude” substance that is then refined into things that can be stored in the body and broken down for energy
64
what are the basic components of a cell?
- cell membrane
- nucleus
- cytoplasm
- mitochondria
65
cell membrane responsibilities
- Protective covering for the cell
- Maintains the environment of the cell
- Selective permeability to allow certain chemicals in and out (not everything)
- Ex. Insulin
Someone that is a type 1 diabetic has to take insulin
Without it, glucose cannot enter cells unless insulin is present and we need glucose to be able to pass through the selective permeability
66
nucleus responsibilities
o DNA,RNA, transcription of DNA
| o Determining factor of what type of cell it will be
67
cytoplasm responsibilities
o Very important for ATP synthesis
| o This is where all the ways ATP synthesis begins
68
mitochondria responsibilities
o The majority of all ATP that is synthesized on a daily basis is synthesized in the mitochondria
o 95% of all atp are probably produced here in the mitochondria
o All aerobic ATP synthesis takes place
69
selective permeability
The cell membrane is selectively permeable and this means that it only allows certain substances in and out of the cell. This is really important for people with type 1 diabetes and for the safety of the cell
70
Compare the work rate and capacity of our three metabolic energy systems
1. Immediate energy system work rate is fast
2. Non-oxidative energy system work rate is fast
3. Oxidative energy system work rate is slow
71
What are the differences in substrates (fuels) that are used in different energy systems
1. Immediate energy system uses atp
2. Non-oxidative energy system uses glucose
3. Oxidative energy system uses carb, protein, or fat
72
There are two anaerobic systems, one of these systems produces lactic acid. Which one? And, why only this one?
Non-oxidative energy system because it uses glucose as a substrate and a biproduct of breaking down glucose wihtout oxygen is lactic acid
73
What are the fuels that the oxidative system can use
Carb, protein, and fat
74
Why is the oxidative energy system capable of utilizing several types of fuels for ATP synthesis
This one can use these because it is a long process with many steps so it has the time to break down these types of fuels
75
examples of activities that would benefit by having a highly fit non-oxidative system
Non oxidative system: something that takes about 5 seconds to 120 seconds, so a 300 or 400 meter dash or 200 meter swim
76
examples of activities that would benefit by having a highly fit oxidative system
Oxidative: this would be anything that keeps constant intensity longer than three minutes so going for two mile run
77
Discuss the lengths of time that we can expect each of our energy systems to predominate the production (synthesis) of ATP
1. Immediate energy system has about 10 seconds max and begins fatiguing at 4-5 seconds
2. Non-oxidative energy system has about 5-120 seconds
3. Oxidative energy system this starts being used at about 3 minutes and is able to continue on after
78
14. As we use ATP, how does the body know which metabolic pathway(s) to incorporate to replace the ATP being used
- The body makes the decision based on the timing of the activity
- The first will be immediate and then it will be non oxidative and then it will be oxidative
79
15. Which of our fuels (substrates) available is used predominantly at rest and during prolonged bouts of exercise? Why is this the case
Fats are used during rest and during long bouts because that is when oxidative is being used and during the other two systems, fat cannot be converted to energy because the other systems can only use glucose or atp
80
which energy system fatigues the fastest
intermediate energy system
81
which energy system is designed for endurance
the oxidative energy system (the aerobic energy system
82
What does "aerobic fitness" represent?
This is a capacity or volume to perform work aerobically.
83
There are two stages of body interaction with oxygen - these are?
a. Oxygen supply: need to introduce oxygen to the body
| b. Oxygen consumption: we need to use the oxygen to burn fuel (carb, protein or fat)
84
3. With regard to aerobic fitness, which physiological systems are the primary ones involved?
a. Cardiovascular system
b. Pulmonary system
c. Muscular system
85
What is the definition and mathematical equation for ventilation?
a. Ventilation is frequency of breath per minute times the depth of each breath (tidal volume)
i. V= f x tv
86
What happens to ventilation with exercise? (what is its response as work rate increases)
Ventilation increases with exercise because we begin breathing more frequently and trying to breath in more air (creating a larger tidal volume)
- eventually this levels out but it definitely increases compared to rest
and as work rate increases, ventilation is not exactly linear
- at first, increasing workrate doesnt increase the ventilation because the body is able to keep up with the amount of lactic acid that is building within the muscles
- as we reach about 60% of out max capacity, then all of a sudden their is a curvilinear response becuase the body can no longer keep up with the lactic acid that is building and the body needs to increase ventilation to try to correct the decrease in pH from the acid by dispelling CO2 from the blood
87
curvilinear response to exercise
As we increase work, the body is less able to keep up with the lactate that is produced and a build up begins to occur and this causes the body to recognize an increase in the acidity within the body and causes the body to increase ventilation to dispel more carbon dioxide
88
diffusion
the movement of gases from an area of high concentration to an area of low concentration
- this requires a concentration gradient
- requires no energy
89
where does diffusion occur in the body
Diffusion occurs at the alveoli and at the muscular cells (the opposite occurs at each site)
90
describe what happens at the alveoli with regard to gas exchange? how is it related to what happens in the muscle cells
Alveoli
- Hemoglobin picks up oxygen and dispels co2
- in the muscle cells the exact opposite happens
- Hemoglobin picks up co2 and dispels oxygen for the muscle cells to then use
91
What fitness adaptations take place in the lung?
a. The lung does not have many adaptations that take place because this is already a super organ
b. It can increase lung capacity slightly (grow slightly)
c. And the diaphragm endurance improves ( but technically this is a muscle so is it even considered an adaption of the lung?
- This organ is not going to adapt until it absolutely has too and it is going to allow the other primary organ systems to adapt first
92
Generally speaking, is the lung a rate limiting factor to one's physical performance? Why or why not
No the lung is not a rate limiting factor because it has very limited challenges since it is already a super organ and there is no need for significant adaption
- They are already large enough and there isn’t much room to expand since they are within the thoracic cage
93
What is the basic role of the heart and how do we measure its ability to fulfill this role?
- The heart is there to pump the blood throughout the body
| - We measure how well the heart is working by measuring the cardiac output of the heart
94
cardiac output
- how much blood is pumped out of the heart per minute
Q = HR x SV
95
How does HR and SV differ in response to exercise? Why?
a. Heart rate has a linear response to exercise because heartrate is trying to increase the amount of blood flowing
b. Stroke volume has a linear relationship initially but then it drops off because there is only so much blood that is in the system. As heart rate increases, the amount of blood that is able to enter the heart before the heart pumps the blood out gets less and less, meaning that after a while stroke volume stops increasing and begins to decrease
96
13. What morphological changes take place in the heart due to chronic aerobic training?
a. The heart is able to become more muscular to pump more blood out of the heart
b. The heart is also able to become more efficient and the resting and exerciseing heart rates will decrease meaning that this will allow for the stroke volume to reach a higher peak before falling off and decreasing
c. The diameters of the coronary arteries increase as well
d. The body of someone who is aerobically more active also just has more blood so this allows for more flow through the arteries and more to pump
97
What differences would you expect to see in the methods of achieving cardiac output between an aerobically fit and a sedentary individual?
a. An aerobically fit individual will have the same cardiac output as someone that is sedentary (assumeing they are similar in size and gender) but the way they achieve this cardiac output is different
- Cardiac output is dependant on work in a linear way so two people at rest will have the same
- But, the aerobically fit person will have a lower heart rate, meaning their heart doesn’t need to beat as many times to move the same amount of blood as the sedentary person
So they will have a larger stroke volume
98
How do arteries and arterioles differ in their duties?
a. Arteries are used to carry blood away from the heart
| b. Arterioles are used to distribute blood from the arteries to the capillaries
99
Which vessels increase in density with exercise and are responsible for diffusion?
capillaries
100
What unique feature do veins have which allow it to be called, along with muscle, the "2nd heart" or "2nd pump?"
This is the valves that open when the muscles contract and allow blood through and then close with muscle contraction to prevent backflow of blood so that blood moves to the heart
101
What blood vessel response to exercise creates a redistribution of blood in the body?
the arterioles are able to constrict or dilate to change the amount of blood going to each tissue in the body
102
What are the components of blood that are involved with aerobic fitness?
plasma and RBC
103
How does blood adapt to aerobic training? Why are these adaptations beneficial?
a. It makes blood thinner! Easer to pump for the heart!
b. There is going to be more blood based on the increase in plasma which is good because that allows for more blood flowing through the vessels!
104
What is hematocrit?
Red blood cell concentrations
105
Who has thinner blood, an aerobically fit individual or a sedentary individual? Why?
an aerobically fit person because they have more plasma in their blood after training aerobically for some time
106
How does its task of a muscle differ from that of the lung, heart, blood, and blood vessels with regard to aerobic metabolism?
the goal of the muscle is to burn up the oxygen and use to to create energy to perform the task
107
What components of the muscle are primary contributors to this task
a. Myofibrils
b. Mitochondria
c. Aerobic enzymes
108
What adaptations would I see if I were to look under a microscope at muscle from an active vs. sedentary individual?
a. There will be more myoglobin
b. There is more mitochondria and the mitochondria increase in size
- This requires a dramatic increase in the enzymes, and they are catalysts to the reactions taking place
c. There is also more capillary density that occurs
109
26. How do oxygen, ATP synthesis and caloric expenditure tie together?
a. Caloric expenditure is measured by the amount of oxygen that it took for the body to burn while making ATP
b. Bomb calorimeters are used to see how much oxygen is required in food to burn it up and that’s how we know the calories in food
110
two processes of respiration
ventilation and diffusion
111
ventilation
this is the frequency times the tidal volume
| so the breaths per minute times the depth of each breath
112
arterioles can what
these have the ability to dilate and constrict
| - they can get small and stay small if necessary
113
what are responses to excersize
- increase the number of blood vessels
| - increase the size of blood vessels
114
what is the muscle systems response to exercise
- Increase in oxygen consumption
- Increase in ATP synthesis
- Increase in caloric expenditure
115
What are benefits to assessing our aerobic fitness (or any type of fitness)?
1. Establish a reference point
- Allows us to compare ourselves to who actually matters… ourselves
2. Help design exercise program
3. Determine effectiveness of exercise program
- See if what we are doing is making a difference and if not we can change that
4. Motivation
5. Assessment isn’t just for performance purposes
116
Should only performance-oriented individuals consider assessing aerobic fitness?
No! this can benefit a lot of people to know where they are and help them with their goals and help them recognize changes to make to reach their goals. This is more about creating a baseline and having a place to compare to than to determine the best possible workout routine to become the best athlete
117
direct assessment
directly looking at the gas exchange during exercise (can be expensive and not right for everyone)
1. Collection of expired air
2. Lab setting needed
3. Research and high performance testing
4. Requires a maximal effort performance
118
indirect assessment
measuring other things to then solve for the oxygen consumed (can be done by most people, no/minimal cost)
1. Related to oxygen consumption to work output
2. Field testing primarily
3. Useful for larger groups of individuals
4. Can be performed either as a max or sub-max effort
1. Running- max
2. Bicycling -max or sub-max
3. Walking- max or sub max
4. Step tests- max or sub max
119
Does a submaximal test reflect your maximum work capacity?
1. Yes it does, it just requires the additional measurement of heart rate throughout the test as well. We can still look at the oxygen consumption to determine the VO2 max.
120
How can a sub-max test provide information that can be used to predict your aerobic capacity?
These tests allow us to look at the work rate data (how far you went and in what time) along with the heart rate data from a monitor (because we can not assume you were at max heart rate the entire time) and these are then used to predict the oxygen consumption at that work rate
121
protocols of max test
1. These are go as far as you can as fast as you can
2. Push yourself but make sure you can maintain and not have to significantly slow down after a while because you started to fast
122
What is thought to be the primary influencing factor for aerobic capacities?
The primary influencing factor is genetics and the types of muscle fibers that are present in a muscle. You cannot change or adapt the muscle fibers you have and this limits people when it comes to trying to be the absolute best at something if their muscles just are not designed to do so.
There are two types of muscle fibers and one is better for aerobic and one is better for anaerobic, most people have about 50/50 ratio but the ones that have more of one than the other may be able to better preform certain things and not perform as well other things
123
What are the main reasons why males have higher aerobic capacities than do females?
1. Men have a greater aerobic capacity than women
- They have more blood volume
- More hemolglobin concentration
- A larger heart
- And more muscle mass per pound
124
How much does training influence aerobic fitness?
- training allows for more blood volume, more capillaries and distribution to muscles etc, but you cannot alter the fibers you have in your muscles!
- Generally, people will increase 20-35% in VO2 max between the change from moderate activity to regular vigorous training
125
How much impact does age have on aerobic fitness?
People tend to believe that age is the reason they start losing their capability but in reality, it more has to do with the fact that as people age, they tend to train less hard and less frequent so it’s not aging it is detraining.
126
In designing an exercise program, what are some basic considerations that should be addressed?
1. Current fitness level
2. Desired outcome
3. Time availability
4. Enjoyment
5. Access to facilities
6. Expenses
7. Medical history
127
Explain the components that are needed to classify a physical activity as benefiting the cardiovascular system.
1. Rhythmic activity (it doesn’t need to be a steady state but it cannot have huge breaks) think about soccer, not running the entire time but it’s a constant flow of movement
2. Large muscle groups: we want to activate these throughout because they require the largest demand for blood flow
3. Extended time period
- It may not be a constant vigorous pace but it needs to last for a long time
128
Why is heart rate reserve thought to be better for exercise prescription than % max. HR?
This one is more based on the individual so there is less likely to be error
129
heart rate reserve method
This is looking at the heart rate that is not being used when resting that can be used at the max hr of an individual
1. You need the resting heart rate
2. You need their max heary rate
3. You need their target zone
- You need all three because this takes the difference between you max heart rate and your resting heart rate and calculates the % of those unused beats to determine what your target zone is during exercise.
Ex. Max is 200 BPM and resting is 65 BPM, this means there is 135 beats not being used when resting that could be used.
- To find the target HR you take 65% (or whatever percentage you are shooting for of the VO2 max, in this case that is 81 beats
- This then gets added to the resting beats and that is where someone should be aiming to be during a workout
130
What time ranges are generally prescribed for duration of aerobic activity
- They say to work out between 20-60 minutes a day depending on goals and intensity
- People trying to lose weight may do multiple shorter a day if it is hard to go for longer periods but someone working on endurance or performance may want one longer one (under 60 of course) exceptions occur like in training for a marathon (but doesn’t occur every day)
131
what are some things people can do to hit the 20-60 minutes a day
- People trying to lose weight may do multiple shorter a day if it is hard to go for longer periods
- someone working on endurance or performance may want one longer one (under 60 of course) exceptions occur like in training for a marathon (but doesn’t occur every day)
132
why is going over 60 minutes of working out not prescribed
- there is risk of overworking the body and causing injury
133
which type of test should a performance goal person perform?
a max effort test because it is probably more accurate if you are highly motivated
134
what is VO2 max
this is the maximum rate in which your body is capable of consuming oxygen
-this is the single best predictor of aerobic work capacity
135
What is the function of skeletal muscle
Muscle is designed to pull not to push
136
how does muscle achieve its function
- The skeletal muscle is designed to move the skeleton my pulling the bones
- It achieves this by being connected over joints into tendons in order to pull on the bones and opposite muscles do the pulling action to do the opposite action
137
what are the benefits of the bundle of bundles muscle structure
1. It is similar to a cable
- It increases the strength of the muscle when they work together
2. There is equal work distribution/ pull
3. Stronger/ more efficient muscle contraction
4. Less tissue damage
138
what protein filaments in the muscle cell that are responsible for force generation
1. Actin
- This is the thin filament
2. Myosin
- This is the thick protein filaments
139
how do actin and myosin interact with each other to cause force generation?
- These two filaments work together in sarcomeres to push past each other and contract the muscle
1. The myosin head creates a cross bridge with the actin filament
2. ADP gets released, causing the head to bend and move the actin filament in relation to the mysocin (shortening the sarcomere, contracting the muscle)
3. Atp then binds to the head, releasing the head from the actin
4. The actin moves back in place
140
Explain the structure of a motor unit
A motor unit consists of the neuron and all of the muscle fibers to which it connects
141
explain what infulences the size of the motor unit
A motor unit size is based on if that muscle needs, fine discriminative control over what it is doing
- larger motor units have a nerve that innervates more muscle fibers
- Smaller motor units have more fine control (found in the fingers and the eyes)
142
Explain the all-or-none principle
a motor unit is all or nothing
| - if a neuron fires, all of the fibers in that motor unit will contract, it cannot pick and choose
143
describe slow muscle fibers
1. Dark red
2. Many mitochondria
3. Motor neuron size is small
4. A high capillary density
5. Low glycolytic capacity
6. Low force production
144
describe fast type two a muscle fibers
1. red
2. Many mitochondria
3. Motor neuron size large
4. An intermediate capillary density
5. high glycolytic capacity
6. high force production
145
describe fast type two x muscle fibers
1. White
2. Low mitochondria
3. Motor neuron size very large
4. A low capillary density
5. high glycolytic capacity
6. very high force production
146
why can't fiber type change from fast to slow twitch and vice versa
It is all based on what we are born with, the every motor unit contains the same type of fibers
- also when you increase the size of a muscle based on working out, you are not increasing the amount of fibers in the muscle, you are increasing the myofibrils and that makes each individual fiber bigger, so you cannot change what fibers you have
147
What are the muscle actions that can be performed when doing resistance training activities?
1. Isometric
2. Isotonic
3. Isokinetic
148
How does a muscle "contract" and yet have no length change
1. This is an isometric exercise
2. The actin and myosin are engaging and there is force production but there is no change in length
3. The muscles are contracting but not moving, for example carrying groceries
149
How does demonstration of strength in an isometrically trained muscle differ from a muscle which moves through a full range of motion
- the muscle that is trained isometrically will not be preforming the same when doing a motion filled workout because working it isometrically only worked it at that one angle
- It has limited ability to carryover to performance as there is no movement in the exercise but most activities/sports are moving
- Gains are limited at the angle at which the exercise was performed
150
11. Why might isometric exercise/contraction be detrimental to your health?
1. It can be potentially harmful to the cardiovascular system because when the muscle bulges, it compresses the blood vessel and can lead to a restriction of blood flow
2. There is a dramatic blood pressure response to isometric contractions which is very dangerous for anyone with a compromised cardio vascular system
151
Concentric contraction:
this is when the muscle cells shorten
| - This is the “bending” of the muscle so when doing a curl this is bringing it up to the shoulder
152
eccentric contraction:
this is when the muscle cells are
lengthening
- This is the extending of the muscle so the bicep curl portion would be the movement from the shoulder away from it and straightening the arms
- People tend to rush this portion
153
what are concentric and eccentric contractions used
these are used in isotonic exercise
154
isotonic exercise
muscle cell shortens with the exercise and then returns to the normal resting length
- this is the most frequent type when performing resistance training
155
variable resistance training:
- this is referring to machine weights that are able to adapt and match your strength curve
- these vary the resistance throughout and this requires you to give constant effort throughout
156
constant resistant training
1. this is the free weights
2. this is when there is constant weight being done
3. some of these exercises allow for portions to be easier at some parts than others so it doesn’t always require the constant effort like the variable resistance training is doing
157
isokinetic weight training
- this is muscle activity performed at a constant angular velocity
- this is typically used in a clinical setting for rehabilitation
- it is only concentric exercises
- it targets a single muscle
- torque and tension remain constant while muscles shorten or lengthen
158
Why is estimated 1RM testing replacing 1 RM testing in strength assessment?
- Estimated is replacing 1 rep max because 1 rep max is very dangerious and causes a lot of stresses to the joints and to the body itself
- Estimated is also typically quicker than a one rep max test as well
159
What type of assessment is performed when repetitions to exhaustion are being counted?
measuring endurance (there is no time limit)
160
What type of test is necessary to assess power?
1. To assess power you need to look at the number of repetitions in a given time period
- Speed or work rate in relation to a specified time period
- Time is essential, as soon as a time limit is given, it becomes a power test
161
What is the Valsalva Maneuver and when does it occur, and how can this be avoided?
1. This is caused when people do not breath when they are lifting
- You will see their face get super red
2. This is dangerous to the body cause it leads to an increased blood pressure and a pressure build up in the body
- Yes you can usually lift more but it is dangerous
3. People need to breath in on the way down and breath out on the way up
162
How might a cheating technique lead to a muscle or joint injury?
- This can lead to a muscle injury because it is often recruiting muscles that are not supposed to be used during that particular exercise
1. Improper form can lead to people not actually targeting the muscle they meant to
2. This means that the muscle they are trying to target is not getting as much of a workout as they wanted
163
How much rest is needed between workouts for the muscle to recover and repair itself for the next workout?
1. You need about 48-72 hours of recovery
| 2. It is most common to workout 2-3 days a week
164
In general, from lifting for strength to lifting for endurance, what happens to load, reps and sets?
When you switch to lifting for endurance, you increase the number of reps, and you decrease the resistance the number of sets performed
- you don' t need as many reps because you perform the amount necessary in less rounds for adaptation to occur
165
how many exercises/muscle groups are utilized to consider a totaly body workout a complete workout
You need to use the 8 primer movers of the body
1. Shoulders
2. Chest
3. Back
4. Triceps
5. Biceps
6. Quadriceps
7. Hamstrings
8. Calf muscles
166
What is the suggested exercise order for lifting weights
1. You want to exercise the largest muscle groups first and do the smallest muscle groups last
- Work largest to smallest
- This ensures that the small muscles will not be fatigued before the large ones and inhibit you from working the large ones as much as you need to
167
How does the fiber type that is predominant in this part of the body impact method of training?
1. Fast twitch muscle fibers are used in resistance training
- So if you have a low percentage you will not be able to see as many gains in this area
2. Muscle size increases in this fiber type
- This then leads to increased strength so again with lower fibers you will have lower results
168
How many different exercises/movements are needed to completely address the core at a basic level?
1. You need to perform at least 4 movement patterns to work the muscles effectively
2. You need to perform these slowly with several repetitions or for a prolonged time
3. And you can do these exercises daily
if they are not to exhaustion (like if you say oh i'm just doing 30 sit ups a day) but if they are to exhaustion then you need to allow the body time to adapt and recover just like any other muscle group
169
What are average strength differences between men and women?
1. Testosterone in men is about 10 times higher than in women
- This hormone is necessary for muscle development
2. The average women has 70% of the strength of the average man in the lower body and about 40% of the strength in the upper body
170
How does body size impact strength?
1. Being shorter allows for a biomechanical lifting advantage
2. Shorter people have a closer axis of rotation and are closer to their center of gravity which allows for them to lift more.
