pahl unit 2 exam

principle of accommodation

states the body's response to a constant stimulus decreases over time

Kaizen principle

strives for small increases in the amount of weight lifted each week

type i muscle fiber

slow twitch muscle, low power potential, high fatigue resistance, responds best to >12 reps

type ii muscle fiber

fast twitch muscle, high power potential, low fatigue resistance, responds best to >5 reps

horizontal press, horizontal pull, vertical press, deadlift, squat

5 compound lifts

don't take a lot of time, use lots of joints, lots of major muscle groups

why we use the 5 compound lifts

assistance exercise

opposite of compound exercise, uses one joint

tempo training

involves performing exercises at a controlled, "comfortably hard" pace (around 80-90% of max heart rate) to improve muscular endurance, speed, and lactate threshold

oxidative, phosphagen, glycolytic

3 energy systems that produce ATP

0-10 sec

phosphagen system

150-300 min

recommended time for basic endurance training

3 days per week, hold for 15-20 sec

american college of sports medicine for static stretching

CNS

what plays major role in determining a person's mobility

tighten

tonic muscles tend to what with age

dynamic

before you work out do what kind of stretching

static

after working out do what kind of stretching

isometric (e.g. plank)

what exercises are recommended for core/bacck

specificity

most important piece of the hierarchy of training pyramid

2 days

amount of days recommended for strength training

body composition

which is not of the three most important components of fitness

low

if hypertrophy is your goal, endurance should be what

how hard! increasing or decreasing weight

definition of intensity

Hennemen's principle

under load, muscle fibers are recruited from smallest to largest

sarcoplasmic hypertrophy

cellular growth of muscular cytoplasm

agonist muscle

muscle that contracts and causes movement

stabilizer muscle

smaller muscles that support balance, posture, and maintain joint alignment

periodization

strategic sequencing of a workout program

fartlek training

speed play

increase in blood flow and caridac output (increase in capillary density)

physiological adaptation to chronic endurance training

mL/kg/min

VO2 max

lactate threshold

in endurance performance, research suggests what is more important than VO2 max

glycolytic system

what energy system primarily uses glucose and glycogen

oxidative system

what energy system produces the most ATP

movement-specific activation, soft tissue work, dynamic stretching

basic phases of prehab

muscle spindle

a receptor that responds to a rapid stretch during bouncing movements (activated during ballistic stretching, can cause contraction while stretching, not good)

ballistic

what stretching do we not do

how to choose a running shoe

- determine where you plan on running

- determine desired level of cushioning

- determine desired level of support

- try shoes on at the end of the day

- try on both shoes

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

- bring insoles, running socks, and/or orthotics

- make sure they're comfortable from the get-go

prehab

proactive approach to injury prevention that uses a variety of therapies and exercises in order to address deficits in balance, stability, ROM, and overall joint function

24 hours

SRA recommendation for rest between low intensity training sessions

48 hours

SRA recommendation for rest between moderate intensity training sessions

72 hours

SRA recommendation for rest between high intensity training sessions

strength, endurance, mobility

3 components of physical health deemed most important for general health

6-7 RPE

long slow distance (how many RPE)

7-8 RPE

pace/tempo (how many RPE)

8-9 RPE

interval (how many RPE)

9-10 RPE

high-intensity interval (how many RPE)

6-8 RPE

fartlek (how many RPE)