PAHL FINAL EXAM

List the health-related components of fitness

Aerobic capacity

Muscular strength

Muscular endurance

Flexibility

Body Composition

List the performance-related components of fitness

Anaerobic capacity

Power

Speed

Agility

Coordination

Balance

Reaction time

Explain the ACSM and AHA frequency guidelines for Aerobic activity—moderate and vigorous

ACSM: 30 min. /5 days of moderate or 20 minutes/3 days of vigorous, or an equivalent mix/2 days per week AHA: at least 150 minutes per week of moderate or 75 minutes of vigorous or a combination of both

Explain the ACSM and AHA frequency guidelines for Strength training

a minimum of 2 days per week of strength training

Explain the ACSM and AHA frequency guidelines for Flexibility/mobility training

2-3 days per week of flexibility/mobility training

frequency

"how often" (The total number of days per week for strength, endurance, and flexibility/mobility training).

intensity

"how hard" based on percentage of MHR for endurance training, 1RM for strength training, and the level of discomfort for mobility training.

duration

Amount of time spent exercising within a specific training session.

Hierarchy of Training Variables from most important to least important.

Specificity (The principle of specificity), recovery (Time required between exercise sessions to allow the body to repair and replenish), intensity ("how hard"), volume (The total number of exercises, sets and reps completed in a particular training session), and variation (Periodic rotation of exercises in order to prevent training plateaus and/or overtraining.)

Explain the SRA curve and its application to allowing optimal recovery time between workouts.

Stimulus-recovery-adaptation (SRA) curve is a guide to when to perform subsequent training sessions for the same or similar workout.

If endurance and strength training are both included in the same workout, which one should come first?

the order in which they are performed does not appear to matter

List the SRA recovery recommendations for moderate endurance exercise, vigorous endurance, moderate strength training, and intense strength training workouts.

Moderate-intensity endurance training: 24h

Vigorous-intensity endurance training: 48h

Moderate-intensity strength training: 48h

Vigorous-intensity strength training: 72-96h

What is the exercise duration of phosphagen?

0-10 seconds

What is the exercise duration of glycolytic?

11-120 seconds

What is the exercise duration of oxidative?

Greater than 2 minutes

What is the exercise intensity of phosphagen?

Very high

What is the exercise intensity of glycolytic?

High

What is the exercise intensity of oxidative?

Low to moderate

What is the rate of ATP production of phosphagen?

Immediate

What is the rate of ATP production of glycolytic?

Rapid

What is the rate of ATP production of oxidative?

Slow

What is the fuel of phosphagen?

ATP

What is the fuel of glycolytic?

Muscle glycogen/blood glucose

What is the fuel of oxidative?

Stored carbs/fats

Is oxygen used during phosphagen?

No

Is oxygen used during glycolytic?

No

Is oxygen used during oxidative?

Yes

Which energy system produces the most ATP?

oxidative

What type of exercise is used to train phosphagen?

10-second bursts of intense all-out activity (40-yd dash, 100-m sprints)

What type of exercise is used to train glycolytic?

200-m or 400-m sprints and 300-yd shuttle run

What type of exercise is used to train oxidative?

Long slow distance runs 20+ minutes

What is VO2max?

The maximum amount of oxygen the body can take in and utilize during one minute of high-intensity exercise (VO2max = mL of O2 consumed / body weight kg)

What is lactate threshold?

The point in exercise at which lactate starts to accumulate in the blood above resting levels. Lactate is produced as a chemical byproduct of anaerobic respiration. This is defined by the upper limit of sustainable pace that can be maintained during training/competition. Maybe a better predictor of cardiovascular fitness than VO2max

What is exercise economy?

The amount of energy required to maintain a consistent pace. Factors that influence this are neuromuscular coordination, muscle fiber type, joint stability, and flexibility. Improving overall run technique can increase running economy

What is muscle fiber type?

Two types. Slow twitch: Individuals with higher percentages of slow-twitch fibers tend to perform better at long-distance running events. Fast twitch: Individuals with a higher percentage of fast-twitch fibers tend to perform better at short distance running events.

What is the difference between slow and fast twitch muscle fibers?

Slow has to do with long distance and fast has to do with short distance.

Which muscle fiber performs better at long endurance events?

Slow-twitch

Which muscle fiber performs better at sprints?

Fast-twitch

What is the intensity of long distance?

70-80% MHR

What is the intensity of pace/tempo?

80-90%

What is the intensity of interval?

> 90%

What is the intensity of high-intensity interval?

Less than or equal to 100%

What is the intensity of fartlek?

70-90%

What is the duration of long distance?

30-120 minutes

What is the duration of pace/tempo?

20-30 minutes

What is the duration of interval?

3-5 minutes

What is the duration of high-intensity interval?

30-90 seconds

What is the duration of fartlek?

20-60 minutes

What is the frequency of long distance?

1+

What is the frequency of pace/tempo?

1-2

What is the frequency of interval?

1-2

What is the frequency of high-intensity interval?

1

What is the frequency of fartlek?

1

What is the work:rest ratio of fartlek?

N/A

What is the work:rest ratio of high-intensity interval?

1:5

What is the work:rest ratio of interval?

1:1

What is the work:rest ratio of pace/tempo?

N/A

What is the work:rest ratio of long distance?

N/A

What are the five recommendations for selecting the right running shoe?

-Try on shoes at the end of the day

-Try on both shoes

-Allow for a thumbnail's length of space in the toe box

-Bring running socks, insoles, and orthotics if used

-Make sure shoes are comfortable right out of the box

What type of shoe support is appropriate for overpronation?

Stability shoes with structured support or motion control shoes

What are the physiological adaptions associated with chronic strength training?

-Increased endurance, size, strength, and power

-Increased fat metabolism

-Increased Bone density

-Increased functional capacity

-Decreased falls and injuries

What is agonist muscles?

A muscle that contracts and causes movement

What is antagonist muscles?

A muscle that causes movement in the opposite direction and opposes the agonist muscle

What are stabilizer muscles?

A muscle that contracts to maintain posture and immobilize a joint

How do the muscles work together in a lift?

Concentric and eccentric muscle contractions happen at the same time. As you lift the weight up toward your shoulder during an arm curl, your bicep muscle shortens (concentric muscle contraction) and your triceps lengthens (eccentric muscle contraction)

What is concentric contractions?

A contraction that results in muscle shortening. The force produced by the muscle is greater than the force of the resistance cause motion against gravity

What are eccentric contractions?

A contraction that results in muscle lengthening. The force of the resistance is greater than the force produced by the muscle

What are isometric contractions?

A contraction in which there is no change in the muscle length. The force produced by the muscle equals the force of the resistance

What is a compound lift?

A movement that recruits one or more major muscle groups and it involves two or more joints

What are the five compound lifts?

-Bench

-Row

-Press

-Squat

-Deadlift

Between the ages of 30 and 65, the average American loses ... pounds of muscle and gains ... pounds of fat each year

1/2;1

At what age does bone density peak?

25 years old

Can transition between muscle fiber types occur with chronic strength training?

Endurance training induces the transition from fast-twitch muscle fiber to slow-twitch muscle fiber, whereas strength training results in slow-twitch to fast-twitch muscle fiber transition

What does Henneman's size principle state?

When muscles are loaded, the smaller slow-twitch fibers are activated before the large fast-twitch fibers

What characterizes sarcoplasmic hypertrophy?

Growth of sarcoplasm of the muscle fiber (bodybuilding)

What characterizes myofibrillar hypertrophy

Increased number of myofibrils and actin and myosin filaments (Olympic lifting/powerlifting)

For endurance what is load (% 1 RM)?

Less than or equal to 67%

For hypertrophy what is load (% 1 RM)?

67-85%

For strength what is load (% 1 RM)?

Greater than or equal to 85%

For power what is load (% 1 RM)?

75-90%

For endurance what are the goal repetitions?

Greater than or equal to 12

For hypertrophy what are the goal repetitions?

6-12

For strength what are the goal repetitions?

Less than or equal to 6

For power what are the goal repetitions?

1-5

What is mobility?

The ability of a joint to move unhindered through its range of motion

What is flexibility?

The ability if a muscle to passively lengthen through its range of motion

What is balance?

The ability to control the body's position while stationary

What is stability?

The ability to control the body's position during movement or return to a position following a a disturbance

What are the eight facts that can influence mobility and flexibility?

-Neural control

-Joint structure

-Connective tissue

-Gender

-Age

-Activity level

-Strength training with a limited ROM

-Extreme muscle hypertrophy

What are the four types of stretching

Static, ballistic, dynamic, and PNF

What is static stretching?

A type of structure that uses a slow and constant stretch best performed after a training session

What is ballistic stretching?

Bouncy, jerky-type movements. May activate muscle spindles, which are receptors located in muscle bellies. Muscle spindles are activated by quick stretch/lengthening and this causes contraction

What is dynamic stretching?

Active stretching that uses dynamic movements and sport-specific drills to prepare muscles for activity to follow. Controlled movements best performed before training. Performed in all three planes of movement

What is PNF stretching?

Uses a partner and involves both passive and active muscle actions. Alternating contraction and relaxation of the same muscle. Best performed after a training session

Which stretch isn't recommended?

Ballistic stretching

What are the three basic phases of prehab?

Soft tissue work, dynamic stretching, movement specific activation

What is soft tissue work?

Helps to break up adhesions (scar tissue) in muscle and fascia. Uses a foam roller, massage stick, and lacrosse ball. Can be performed before and/or after a training session

What is movement specific activation?

Strength training exercises used to turn on or activate specific muscles that will be used in a training session. Completed before a training session

What is the frequency for static stretching?

Greater than or equal to 3 days per week

What is the intensity for static stretching?

Held to position of mild discomfort