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What are the 3 basic energy systems that replenish ATP levels?
Phosphagen, Glycolytic, and Oxidative
What is the exercise duration and intensity for the Phosphagen energy system?
0-10 seconds, very high intensity
What is the exercise duration and intensity for the glycolytic energy system?
11-120 seconds, high intensity
What is the exercise duration and intensity for the oxidative energy system?
more than two minutes, low to moderate intensity
Rank the 3 basic energy systems based on which produces the most to least ATP
Oxidative (38-36)
Glycolytic (2)
Phosphagen (1)
What fuels the phosphagen system?
ATP
what fuels the glycolytic system?
muscle glycogen/blood glucose
what fuels the oxidative system?
stored carbohydrates and fat
which 2 of the 3 basic systems are anaerobic? (no oxygen needed)
phosphagen and glycolytic
which of the 3 basic systems is aerobic? (oxygen needed)
oxidative
Which basic system produces the most ATP?
oxidative
what is lactate?
a substance created when glucose is broken down for energy during intense exercise
what is lactic acid?
the three-carbon waste product of lactic
acid fermentation that causes a burning
feeling in muscles during exercise
what type of exercise is used to train the phosphagen system?
short distance sprints (100-m sprints, 40-yd dash)
what type of exercise is used to train the glycolytic system?
mid-distance sprints (200-m sprints, 400-m sprints)
shuttle runs (300-yd shuttle)
what type of exercise is used to train the oxidative system?
long-distance sprints (800-m sprints)
pace-tempo training (5-min easy, 10-min hard repeats, 1-mile repeats)
long slow distance runs (run 3+miles, run 20+ minutes)
what are the 4 factors related to endurance performance?
VO2 max, lactate threshold, exercise economy, and muscle fiber type
what is vo2 max?
the max amount of oxygen an individual can use during 1 minute of high-intensity exercise
what is the equation to find vo2 max?
ml of o2 consumed / body weight (kg)
what does it mean if someone has a high vo2 max?
it allows the individual to train harder and longer. it also increases the ability of muscles to buffer lactate production and delay onset fatigue
what is lactate threshold?
the point in exercise at which lactate starts to accumulate in the blood above resting levels
how does the lactate threshold affect running performance?
when lactate goes above resting levels, it becomes impossible for the body to sustain that pace thereby resulting in fatigue
what is the maximal lactate steady state? (MLSS)
allows runners to run at the fastest possible pace without causing fatigue
how can you increase lactate threshold?
high-intensity interval training 1-2 times/week as well as pace/tempo training 1-2 times/week
what is exercise economy?
the amount of energy required to maintain a consistent pace
how can you improve exercise economy?
-drills that improve running technique
lower body resistance and polymetric training
exercises that strengthen the torso
slow twitch fibers (type 1)
muscle fibers that contract at a slow rate and have very good endurance
perform better at slower, longer endurance events
fast twitch fibers (type 2)
muscle fibers that contract rapidly and forcefully but fatigue quickly
perform better at faster, shorter endurance events
what are the five types of endurance training?
long slow distance, pace/tempo, interval, high-intensity interval, and fartlek
what are the three guidelines for selecting a running shoe?
1. determine where you plan on running
2. determine the desired level of cushioning
3. determine the desired level of support
what are the 5 tips for selecting the right running shoe?
1. try shoes on at the end of the day
2. try on both shoes
3. allow for a thumbnail's length of space in the toe box
4. bring insoles and running socks with you
5. make sure they're comfortable
what is an agonist muscle?
muscle that contracts and causes movements
what is an antagonist muscle?
opposes the agonist muscle and causes movement in the opposite direction
what is a stabilizer muscle?
muscle that contracts but results in no significant movement
give an example of how the agonist, antagonist, and stabilizer muscles work together in a lift
performing a barbell curl
- biceps are the agonist
- triceps are antagonist
- rectus abdominis and erector spinae serve as stabilizers
what is a concentric contraction?
muscle shortens
what is an eccentric contraction?
muscle lengthens
what is an isometric contraction?
no change in muscle length
what are compound lifts?
a movement that recruits one or more major muscle groups and involves two or more joints
what are the five basic compound lifts?
bench, row, press, squat, deadlift
Between the ages of 30 and 65, the average American loses ______ lb of muscle and gains _________lb of fat.
- 0.5 lb
- 1 lb
at what age does bone density peak?
25
What does Henneman's size principle state?
under load, muscle fibers are recruited from smallest to largest (type 1 are activated before type 2)
what is sarcoplasmic hypertrophy?
growth of the sarcoplasm and noncontractile proteins
what is myofibril hypertrophy?
increased number of myofibrils as well as actin and myosin filaments
what are the differences between men and women in the number and size of muscle fibers?
women have fewer and smaller muscle fibers than males
what is mobility?
the ability of a joint to move unhindered through its range of motion
what is flexibility?
the ability of a muscle, or group of muscles, to 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 desired position following a disturbance
what are the 8 factors that influence mobility and flexibility?
- neural control
- joint structure
- connective tissue
- gender
- age
- activity level
- strength training with limited ROM
- extreme muscle hypertrophy
what are the 4 types of stretching?
static, ballistic, dynamic, PNF
what is static stretching?
Lengthening of muscle by holding it
what is ballistic stretching?
Quick, explosive movements that involves bobbing, bouncing, jerking to prepare muscle
what is dynamic stretching?
stretching while moving
what is PNF stretching?
uses a partner and involves both passive and active muscle actions
what type of stretching is not recommended?
ballistic
what are the 3 phases of prehab?
1. soft tissue work
2. dynamic stretching
3. movement specific activation
What are the ACSM guidelines for frequency, intensity, duration, and repetitions for static stretching?
frequency: 3 or more days a week
intensity: held to a position of mild discomfort
duration: 10-30 seconds per stretch
repetitions: 3-5 per stretch
what are tonic muscles?
primarily flexor muscles and tend to tighten with age (ex. hip adductors, hamstrings)
what are phasic muscles?
primarily extensor muscles and tend to weaken with age (ex. quads, glutes, and rectus abdominis)
what are the prominent causes of low back pain?
bulging or herniated discs, spinal stenosis, piriformis syndrome, and arthritis
what are the agitators of low back pain?
prolonged sitting or standing, certain sleep positions, and bad posture
what are the 5 health-related components of fitness?
aerobic capacity, muscular strength, muscular endurance, flexibility, and body composition
what are the 7 performance-related components of fitness?
anaerobic capacity, power, speed, agility, coordination, balance, and reaction time
what is the most important variable in the hierarchy of training variables?
specificity
what is the least important variable in the hierarchy of training variables?
variation
what is the recovery recommendation for moderate-intensity endurance training?
24 hrs
what is the recovery recommendation for vigorous-intensity endurance training?
48 hrs
what is the recovery recommendation for moderate-intensity strength training?
48 hrs
what is the recovery recommendation for vigorous-intensity strength training?
72-96 hrs