Physical Activity and Health Exam 2

Know equation for max heart rate

208/(.7*age)

Unit for BMI

kg/m^2

• Underweight: Below 18.5

• Healthy Weight: 18.5 to 24.9

• Overweight: 25.0 to 29.9

• Obesity (Class 1): 30.0 to 34.9

• Obesity (Class 2): 35.0 to 39.9

• Severe Obesity (Class 3): 40.0 or greater [1]

Leptin

Hormone Secreted by adipose tissue, “full” feeling, activates sympathetic nervous system

Ghrelin

Hunger hormone

Hypothalamus

“Central Controller” of obesity in the brain

Hippocampus

Memory? I couldn’t find this in the notes

Amygdala

Emotion? I couldn’t find this in the notes

Stroke Volume

Amount of blood pumped out of the left ventricle per beat

Cardiac Output

Heartrate * stroke volume

Endurance Resistance Training

How long can you produce for

More sets, more reps, lighter weights

Strength Resistance Training

Ability to exert maximal force in a single effort

Less reps, heavier weight

Power Resistance Training

Ability to produce high force quickly, strength x speed

Fast, explosive movement and fewer reps

Agility

Ability to change position and direction quickly and efficiently, change + control

Speed

How quickly you can move the body from one point to another, cover distance

Coordination

Combine body movements smoothly and accurately, timing matters

Balance

Maintain or control the body’s position, static and dynamic

Reaction Time

Time required to initiate a response to a given stimulus, how quickly you start

Isometric

Contracting against a resistance, producing little or no movement

Eccentric

Extension (lengthening)

Concentric

Flexion (shortening)

A woman’s waist to hip ratio to be considered a “low risk” for disease?

.81

.85 or above – high risk

.91 – pertinent, very high

Gynoid build

Fat stored in the waist, hips, and thighs, most common in women, “pear shape”

Android build

“Apple shape”, abdomen fat

Specificity Principle

Muscles trained are the ones that adapt

Diminished Returns Principle

Once you reach that higher level, you have less adaptation and a slower progression

Overload Principle

Starting lighter and incrementally increasing your load, slowly building your way up, not going straight from lightest to heaviest

Regularity Principle

Training must be performed on a regular, consistent basis to produce and maintain long-term physiological changes

Greater force, increases risk of muscle soreness, allows for greater flexibility

Eccentric Contraction

Greater power, recovery, and muscle & joint functionality

Concentric Contraction

Strength gains are specific to the angle of the muscle contraction and to the trained joint angle

Isometric Contraction

Stroke

Blood vessels in the brain is clogged, cutting off circulation, resulting in tissue death

Traumatic Brain Injury

Outside force hits the brain and causes force again to do damage

Ballistic Stretching

Using momentum to deepen the stretch

PNF Stretching

A partner lifts and then you have contraction against the movement that you are trying to do, contraction of the opposing muscle to deepen the stretch

Static Stretching

Going into the movement from not being there

Define “large innervation ratio”

More muscle fibers per motor neuron. You want the neuron to go to multiple fibers, so you want a large innervation ratio for power and bigger muscle groups.

For the first couple months of training, most gains are muscular (hypertrophy)? True or Flase

False (nervous system gets adapted first)

Calisthenics

Exercise requiring very little (if any) equipment, using body weight as resistance

Which muscle groups should be the main focus during a standard resistance training session?

Large muscle groups before small muscle groups

Which plane of movement does flexion/extension take place?

Sagittal plane

Which plane of movement does abduction/adduction take place?

Frontal (coronal) plane

Which plane of movement does rotational movement take place?

Transverse plane

This proprioceptor senses the tension in the muscle and is located in the muscle tendon

Golgi Tendon Organ (key words tendon and tension)

Located in Muscle Fibers

Muscle Spindle

Motor Neuron

What is sending the signal to create the movement (sends the signal to the Golgi tendon and muscle spindle)

Body composition measurement using light x-rays to analyze fat mass, bone density, water weight, etc.

DEXA Scan (the only body comp measurement that measures bone density)

Hydrostatic Weighing

Water volume displacement

BIA Scan

Electrical current goes up and through water, can also determine water weight like DEXA but no bone density

Bod Pod

Air volume displacement

About the age when neuromotor function starts to decline without functional exercise training

30 years old (bone also starts to decline around here)

Muscle Fiber Types

Type 1 (slow twitch, aerobic, need oxygen, higher capillary, more mitochondria number and function)

Type 2 (fast twitch, anaerobic, don’t need as much oxygen, less capillary, less mitochondria)

FITT Principle for Strength training: Recommended repetitions for general strength training

Twice a week, 8-12 reps per set, 2-4 sets per major muscle group

FITT Principle for flexibility training: How often should you be training flexibility?

2-3 times a week for frequency training

Steps to Learning a Skill

1.      Learn the gross concept

2.      Learn technique correctly

3.      Practice + feedback

4.      Overlearn the skill (practice beyond initial mastery)

5.      Use mental practice

Respond: Creating Movement

CNS → Motor Neuron → Muscle Fiber → Muscle Action

Obesity Pathophysiology

Hypothalamus → GI tract → Ghrelin → Leptin