kinesiology exam 2

Overload

Principle of programming where you are exercising at a higher level than baseline ( SAID and FITT)

Progression

Principle of programming where you gradually increase the level and intensity of an exercise until you reach a desired level of fitness

Consistency

Principle of programming where you engage in an activity on a frequent and regular basis

Specificity

Principle of programming where the activity you do directly relates to the training you are doing (specific exercises)

Diminishing Returns

Principle of programming that describes how the rate of physical improvement slows down over time (newbie gains/neuromuscular improvements)

Reversibility

Principle of programming that describes how you lose progress

Individuality

Principle of programming that describes how nobody is the same (self goals)

Safety

Principle of programming that shows the risk factors for people

Dynamic stretching

Type of stretching where you are moving; used for warming up to increase blood flow/body temp/elaticity

Static stretching

Type of stretching where you are still; used for cooling down and reestablishing homeostasis

Arteries

Carry’s blood away from the heart

Veins

Carry blood to the heart

Aorta

Thickest vessel in the body

Aerobic

Requires oxygen to produce energy

Anaerobic

Doesn’t require energy to produce energy

Cardiopulmonary system

Heart, vascularity, blood, lungs

Cardiovascular adaptations with PA

Increased heart rate, increased stroke volume, increased cardiac output

Heart Rate (HR)

Number of beats per minute in bpm (HR average = 220-age)

Stroke Volume (SV)

Volume of blood being pumped with each beat (70-110 mL/beat)

Cardiac output (CO)

How much blood the heart is capable of pumping in a minute (HR x SV = CO) (men- 6L/min; women- 5L/min)

VO2 Max

Maximal aerobic capacity (transport x utilization)

Type 1 Muscle Fibers

Slow-twitch, more oxidative, long duration activities, slow-contracting, denser capillaries, increased myoglobin

Type 2 Muscle Fibers

Fast twitch, less oxidative, speed and power activities, fast-contracting

Benefits of increased VO2 Max

Reduced risk of disease, weight management, improved functional movement and physical performance, boosted immune system, and better sleep

What is the relationship between HR and VO2 Max?

Positive-Linear

Continuous CRF Training

Exercise at a contestant intensity for a prolonged time; easy to control for intensity

Interval CRF Training

Alternating periods of higher intensity activities with recovery (allows for more work at higher intensities to be done)

Fartlek CRF Training

Exercising at varying speeds over varying terrain; breaks up monotony of continuous training

Light Intensity percentage

30-39%

Moderate Intensity Percentage

40-59%

Vigorous Intensity Percentage

60-89%

How do you find a target heart rate (THR)?

THR = (HRR x TI) + HR resting