Exercise Science and Kinesiology Lecture Review

This set of flashcards covers key concepts from an exercise science lecture, including resistance training principles, physiological adaptations, metabolic processes, and exercise prescription formulas.

Where should you spot someone performing a dumbbell bench press?

At their wrists.

Which macronutrients can be utilized aerobically?

Carbohydrates and fats.

Which proprioceptor causes a muscle to reflexively relax?

Golgi tendon organs.

What is a primary goal of long, slow distance aerobic training?

To improve the utilization of fat with glycogen sparing.

Does appropriate training increase the amount of myelin surrounding a nerve?

True.

What are core exercises that specifically load the spine called?

Structural exercises.

Do individuals with greater range of motion (ROM) typically demonstrate greater stretch tolerance?

True.

What is the intensity at which maximal lactate production equals maximal lactate clearance called?

Maximal lactate steady state (MLSS).

Is it true that training for muscular endurance results in zero strength or hypertrophy effects?

False.

What term describes the ability of a muscle to exert high force while contracting at high speed?

Power.

Which types of exercises should form the bulk of a resistance training program?

Core exercises.

Which muscle fiber type is the most aerobic and resistant to fatigue?

Type I.

Using the Karvonen Method, what is the recommended target HR for a 30-year-old with a resting HR of $60\,bpm$ at $50\%$ intensity?

$125\,bpm$ ($220 - 30 = 190$; $190 - 60 = 130$; $(130 \times 0.5) + 60 = 125$).

What type of validity refers to the appearance of a test to the athlete or casual observer?

Face validity.

Which part of the nerve carries electrical messages toward another neuron or effector organ?

Axon.

What does the abbreviation SAID stand for in exercise training?

Specific Adaptations to Imposed Demands.

How do core exercises differ from assistance exercises in terms of muscle recruitment and joint involvement?

Core exercises recruit one or more large muscle areas and involve two or more primary joints, while assistance exercises recruit smaller muscle areas and involve one primary joint.

True or False: Children should not participate in any form of resistance training.

False.

Specific to cardiovascular training, what factor are adaptations primarily specific to?

The intensity of exercise.

What are three benefits of performing multi-joint, large muscle group exercises through a full ROM?

Functional strength, improved coordination, and improved balance.

What is the definition of $VO_2max$?

The maximal amount of oxygen that can be utilized at the tissue level.

What is the most important means for heat loss during exercise?

Evaporation.

Where does aerobic metabolism occur within the cell?

Mitochondria.

What term describes the length of time a child has consistently followed a supervised resistance training program?

Training age.

How is amenorrhea defined?

The absence of a menstrual cycle for more than $3$ months.

What is the recommended weekly duration of moderate activity for adults?

$150\text{--}300$ minutes.

Does expending less energy to maintain a given velocity indicate decreased exercise economy?

False; it indicates improved exercise economy.

During periods of rapid growth, does the increase in mass or the ability to express high level forces come first?

Increased mass.

In the RAMP warm-up protocol, what does the 'Raise' component focus on?

Raising the levels of key physiological parameters, analogous to a general warm-up.

What is the minimum recommended frequency for adult resistance training per week?

$2$ times.

Is the AV node the pacemaker of the heart?

False; the SA node is the pacemaker.

Which macronutrient is the primary fuel source for anaerobic metabolism?

Carbohydrate.

What is the term for a lack of consistent scores by a single specific tester?

Intrarater variability.

Which exercises are noted for offering the most translation to sports due to similar movement patterns?

Olympic lifts (clean, jerk, snatch).

Muscle strength is related to which two physiological factors?

Cross-sectional area of the muscle and the number of motor units involved.

What is the Fick Equation for calculating oxygen consumption?

$$(HR \times SV) \times \text{a-vO}_2$$

What treadmill grade is approximately needed to offset the lower energy cost of indoor running compared to outdoors?

$$1\%$$

What is the recommended repetition range for a program focusing on muscular endurance?

> 12 repetitions.

Cardiac muscle fibers are most similar to which type of skeletal muscle fiber?

Type I.

What is the correct order of progression in the NSCA's OPT Model?

Stabilization, muscular endurance, muscular hypertrophy, muscular strength, power.

Most resistance training adaptations in preadolescence are due to what?

Neurological adaptations.

According to the research discussed, how many times per week must one train to improve $VO_2max$?

More than $2$ times per week.

What is the most accurate way to assess maximum heart rate?

A graded exercise test.

Which grip is typically stronger and used for Olympic weightlifting lifts?

Hook grip.

Does an increase in body temperature strengthen or weaken the bond between oxygen and hemoglobin?

It weakens the bond.

For rotator cuff endurance-based rehab, what is the recommended set, rep, and weight protocols?

$2\text{--}3$ sets, > 12 reps, at < 67\% of $1\,RM$.

What mechanism describes the heart's ability to fill with more blood to produce a more forceful contraction?

Frank-Starling mechanism.

Which zone of activity allows the participant to maintain a conversation during exercise?

Zone 1.

Heavy resistance training that decreases blood flow to a muscle may lead to an increase in what substances?

Lactate, hydrogen ions, and growth hormone.

What is a recommended order of exercises for a resistance training session?

Power clean, squat, bench press, bicep curls (Power, Core, then Assistance).

What percentage of $1\,RM$ is recommended for building muscular hypertrophy?

$$67\text{--}85\%$$

What is the formula for the Karvonen method?

$$(HRR \times \text{exercise intensity}) + HR_{rest}$$

Muscle spindles are sensitive to changes in which muscle property?

Muscle length.

What is the $O_2$ consumption for an activity at a level of $10\,METs$?

$35\,ml/kg/min$ ($1\,MET = 3.5\,ml/kg/min$).