ps5 quiz 1

strength

how much force is exerted

Power

how FAST you can produce a force

Endurance

how LONG you are doing it for

Flexibility

range of motion

many repetitions

low force/strength

few repetitions

high force/strength

average heart rate

60-100 bpm

the more you stress in excercise

the more you adapt

GAS

General Adaptation Syndrome

Alarm Stage

The first stage of the general adaptation syndrome, in which the person experiences a burst of energy that aids in dealing with the stressful situation.

resistance stage

The second stage of the general adaptation syndrome, when there are intense physiological efforts to either resist or adapt to the stressor.

Exaughstion

The 3 stage of GAS where the body cannot take anymore and has delayed onset muscle fatigue or soreness.

overload principle

muscles must be worked to utmost capacity to grow and expand

repetition maximum (RM)

max amount of weight one can lift per rep

hypertrophy

muscle cells expanding leading to muscle growth

DOMS (delayed onset muscle soreness)

pain and stiffness felt in muscle several hours to day after unaccustomed or strenuous exercise

specificity principle

standard which states that exercising a particular component leads to improvements in the fitness of only that component

Resistance Training Adaptation requires what 3 principles

1. Fuel

2. Increased Force

3. Increased Load (Weight)

Sarcomere

Contractile unit of muscle. Overall Mechanism

cross bridges

small bridge like structures responsible for muscle contraction

motor unit

A motor neuron and all of the muscle fibers it innervates. Tells Muscles to contract

Aerobic Training Adaptation

energy and fatigue

Respiratory Rate (RR)

number of breaths per minute

respiratory minute volume (MV)

how much oxygen the body gets per minute

VO2 max

the maximum amount of oxygen the body can take in and use during exercise after which we get tired

cardiac output

how much blood is pumped in 1 minute

What is the Average Cardiac Output at Rest?

5 L/min

Heart Rate (HR)

number of heart beats per minute BPM

Stroke Volume (SV)

The amount of blood pumped out of the heart with each contraction.

Equation for CO

CO = HR x SV

Equation for HR max

220-age

TSZ percentage (how much you can really do)

60-90%

the more VO2 the more

CO

vasoconstriction

narrowing of blood vessels

Why does vasoconstriction occur?

to not waste blood flow

When does vasoconstriction occur?

when the body is trying to conserve heat

vasodilation

widening of blood vessels

why does vasodilation occur?

to send blood as needed during a workout

When does vasodilation occur?

during exercise

an untrained 20 year old and a trained 20 year old have the same

HR Max

A trained 20 year old has a greater … than an untrained 20 year old

CO (cardiac output)