PAHL Final Exam - Dr. Peterson (Cedarville University)

0.0(0)
studied byStudied by 0 people
learnLearn
examPractice Test
spaced repetitionSpaced Repetition
heart puzzleMatch
flashcardsFlashcards
Card Sorting

1/70

encourage image

There's no tags or description

Looks like no tags are added yet.

Study Analytics
Name
Mastery
Learn
Test
Matching
Spaced

No study sessions yet.

71 Terms

1
New cards

What are the 3 basic energy systems that replenish ATP levels?

Phosphagen, Glycolytic, and Oxidative

2
New cards

What is the exercise duration and intensity for the Phosphagen energy system?

0-10 seconds, very high intensity

3
New cards

What is the exercise duration and intensity for the glycolytic energy system?

11-120 seconds, high intensity

4
New cards

What is the exercise duration and intensity for the oxidative energy system?

more than two minutes, low to moderate intensity

5
New cards

Rank the 3 basic energy systems based on which produces the most to least ATP

Oxidative (38-36)

Glycolytic (2)

Phosphagen (1)

6
New cards

What fuels the phosphagen system?

ATP

7
New cards

what fuels the glycolytic system?

muscle glycogen/blood glucose

8
New cards

what fuels the oxidative system?

stored carbohydrates and fat

9
New cards

which 2 of the 3 basic systems are anaerobic? (no oxygen needed)

phosphagen and glycolytic

10
New cards

which of the 3 basic systems is aerobic? (oxygen needed)

oxidative

11
New cards

Which basic system produces the most ATP?

oxidative

12
New cards

what is lactate?

a substance created when glucose is broken down for energy during intense exercise

13
New cards

what is lactic acid?

the three-carbon waste product of lactic

acid fermentation that causes a burning

feeling in muscles during exercise

14
New cards

what type of exercise is used to train the phosphagen system?

short distance sprints (100-m sprints, 40-yd dash)

15
New cards

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)

16
New cards

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)

17
New cards

what are the 4 factors related to endurance performance?

VO2 max, lactate threshold, exercise economy, and muscle fiber type

18
New cards

what is vo2 max?

the max amount of oxygen an individual can use during 1 minute of high-intensity exercise

19
New cards

what is the equation to find vo2 max?

ml of o2 consumed / body weight (kg)

20
New cards

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

21
New cards

what is lactate threshold?

the point in exercise at which lactate starts to accumulate in the blood above resting levels

22
New cards

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

23
New cards

what is the maximal lactate steady state? (MLSS)

allows runners to run at the fastest possible pace without causing fatigue

24
New cards

how can you increase lactate threshold?

high-intensity interval training 1-2 times/week as well as pace/tempo training 1-2 times/week

25
New cards

what is exercise economy?

the amount of energy required to maintain a consistent pace

26
New cards

how can you improve exercise economy?

-drills that improve running technique

lower body resistance and polymetric training

exercises that strengthen the torso

27
New cards

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

28
New cards

fast twitch fibers (type 2)

muscle fibers that contract rapidly and forcefully but fatigue quickly

perform better at faster, shorter endurance events

29
New cards

what are the five types of endurance training?

long slow distance, pace/tempo, interval, high-intensity interval, and fartlek

30
New cards

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

31
New cards

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

32
New cards

what is an agonist muscle?

muscle that contracts and causes movements

33
New cards

what is an antagonist muscle?

opposes the agonist muscle and causes movement in the opposite direction

34
New cards

what is a stabilizer muscle?

muscle that contracts but results in no significant movement

35
New cards

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

36
New cards

what is a concentric contraction?

muscle shortens

37
New cards

what is an eccentric contraction?

muscle lengthens

38
New cards

what is an isometric contraction?

no change in muscle length

39
New cards

what are compound lifts?

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

40
New cards

what are the five basic compound lifts?

bench, row, press, squat, deadlift

41
New cards

Between the ages of 30 and 65, the average American loses ______ lb of muscle and gains _________lb of fat.

- 0.5 lb

- 1 lb

42
New cards

at what age does bone density peak?

25

43
New cards

What does Henneman's size principle state?

under load, muscle fibers are recruited from smallest to largest (type 1 are activated before type 2)

44
New cards

what is sarcoplasmic hypertrophy?

growth of the sarcoplasm and noncontractile proteins

45
New cards

what is myofibril hypertrophy?

increased number of myofibrils as well as actin and myosin filaments

46
New cards

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

47
New cards

what is mobility?

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

48
New cards

what is flexibility?

the ability of a muscle, or group of muscles, to lengthen through its range of motion

49
New cards

what is balance?

the ability to control the body's position while stationary

50
New cards

what is stability?

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

51
New cards

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

52
New cards

what are the 4 types of stretching?

static, ballistic, dynamic, PNF

53
New cards

what is static stretching?

Lengthening of muscle by holding it

54
New cards

what is ballistic stretching?

Quick, explosive movements that involves bobbing, bouncing, jerking to prepare muscle

55
New cards

what is dynamic stretching?

stretching while moving

56
New cards

what is PNF stretching?

uses a partner and involves both passive and active muscle actions

57
New cards

what type of stretching is not recommended?

ballistic

58
New cards

what are the 3 phases of prehab?

1. soft tissue work

2. dynamic stretching

3. movement specific activation

59
New cards

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

60
New cards

what are tonic muscles?

primarily flexor muscles and tend to tighten with age (ex. hip adductors, hamstrings)

61
New cards

what are phasic muscles?

primarily extensor muscles and tend to weaken with age (ex. quads, glutes, and rectus abdominis)

62
New cards

what are the prominent causes of low back pain?

bulging or herniated discs, spinal stenosis, piriformis syndrome, and arthritis

63
New cards

what are the agitators of low back pain?

prolonged sitting or standing, certain sleep positions, and bad posture

64
New cards

what are the 5 health-related components of fitness?

aerobic capacity, muscular strength, muscular endurance, flexibility, and body composition

65
New cards

what are the 7 performance-related components of fitness?

anaerobic capacity, power, speed, agility, coordination, balance, and reaction time

66
New cards

what is the most important variable in the hierarchy of training variables?

specificity

67
New cards

what is the least important variable in the hierarchy of training variables?

variation

68
New cards

what is the recovery recommendation for moderate-intensity endurance training?

24 hrs

69
New cards

what is the recovery recommendation for vigorous-intensity endurance training?

48 hrs

70
New cards

what is the recovery recommendation for moderate-intensity strength training?

48 hrs

71
New cards

what is the recovery recommendation for vigorous-intensity strength training?

72-96 hrs