1120 finals

what are the levels of organization from smallest to biggest of skeletal muscles

tiny protein ( thick/myosin thin/actin) strands compose the myofilaments - repeating patterns of myofilaments

make sarcomere - sarcomeres stacked end to end make a myofibril - multiple myofibrils make up a muscle cell - muscle fiber - fascicles - muscle

what do you call age rekated muscle loss

sarcopenia

what is the alternate term for fast, medium and slow twitch muscle fibers

in the same order, fast glycolytic type IIx, fast oxidative glycolytic type IIa, slow oxidative type I

what is the minimum amount of days of exercise recomended by csep weekly

2 days per week for muscle training and 150 minutes total

what is considered strength vs endureance training in terms of 1 rm

endurance: 40-60%

general fitness hypertrophy : up to 80%

strength; over 80%

what is the ideal rep range for power, strength, hypertrophy, and endurance

power: 1-5

strength: 1-6

hypertrophy(general fitness): 6-12

endurance: 15 - 25

hypertrophy can be achieved at all ranges provided reaching failure

how much time shoukd be taken in between sets and how many sets shoukd be performed per exercise

endurance: 1 or 2 minutes between sets

strength: 3-5 min between sets

hypertrphy: 1 min

2-4 sets per exercise for endurance and 3-5 for strength

10 per week for endurance per muscle

15 per week for strength per muscle

isometric vs concentric vs vs eccentriv

isometric not moving

concentric is the muscle shortening

eccentric is the muscle lengthening

what is a circuit program

5-10 different exercises , little rest in between sets, 10-15 reps per set, repeat loop 3 times

what do you call tye routine where you workout a different muscle group each day

split routine

what are the 6 fundamental movement patterns

hinge, squat, push, pull, lunge, twist

how many gains can be made in the forst 6-10 weeks

up to 30% strength increase

heart rate at rest vs during execise

rest: 50-90

exercise: 170-210

breathing rate

rest: 12- 20 breaths per minute

exercise: 40-60 breaths per minutes

blood pressure

rest: 110/70

exercise: 175/65

cardiac output

rest: 5l per minute

exercise: 20-30 liter per minute

percent of blood that goes to muscles

rest: 15-20

exercise:85-90

how to calcukate cardiac output

heart rate in bpm times stroke volume in ml per beat equals cardiac ouptut in liters per minute

benefits of cardio exercise

reduced rusk or osteoperosis, cancer, type 2 diabetes, cadiovascukar diseases, imoroved sleep, improved immine system, improved cognitive function, increased use of fat as fuel reserve, reduced risk of all cause mortality

what afe the units for vo2 max

ml/kg/minute

how many days a week for cardio training

vigorous: 3

moderate: 5

how many days per week for strength or endurance training

3-5 for endurance

2-3 for strength

what is tanak equation

used to find max heart rate: 208 - (age).7

what is HRR

heart rate reserve: MHR - RHR

max heart rate minus resting heart rate

from MHR what are the zones of intensity in percemtage of MHr

moderate:64-76%

vigorous: 77-85%

what is the karvonen method

considered a more accurate formula to find heart rate zones. taken as a percentage of your Heart rate reserve (HRR).

moderate: (HRR x 0.4) + RHR 40%-59% of HRR plus rhr

vigrous: (HRR x 0.6) +RHR 60-89% of HRR plus RHR

types of cardio endurance training

aerobic, hiit, stop and go sports

what is an appropriate pegression for a running program

an increase of 5 to 10 minutes each 2-3 weeks

when can a warm down be considered complete

once it does belowe 100bpm

what percent of MHR is consodred too mich.

above 90% is more than the target heart rate zone

what is bioenergetic

the ability of the body to tuen food into energy

what is metabolism

the sum of all chemical processes in the body to maintain life

eta olic rate

the rate at which the body uses energy

glycogen bs glucose

glycogen is stored and it breaks down to form glucose to feed musckes for energy

3 ways to go from adp to atp

atp phosphate creatin sytem, oxidative sytem, glycolytic system,

how is lactic acid created

in anaerobic exercise, if there isnt enough oxygen in the pyruvic acid, lactic acid starts to form to supply the musckes for energy

what is the time window for atp phosphate creatine system, glycolitic, and oxidative

1: 0-10 sec

2: 10-120 sec

3: 120+ seconds

phosphate creatine system

at rest

elastic vs plastic elongation

elastic: short term gain of flexibility

plastic: long term gain

what is a prorpioceptor

a sensory recptor nerves that detects musclle stretch

muscke spindle and golgi tendon

muscle spindles tells it how much to stretch

golgi tnedon organ prevents it from overstress

benefits of mobility

reduced arthritis

easier to move

less risk of getting injured

less uncomfortable positions

better posture

less DOMS delayed onset muscke soreness

better position and strength for sports or daily activities

how to asses range of motion vs muscle lenght

for muscle length the person uses their own muscles for rom you move their limbs

how many tumes a week for flexibility

minimum 2-3 ideally 4-7

how much pain

mild discomfort but no pain

how much time for static stretches

10-30 seconds

2-4 reps per exercise

passive vs active strtching

passive: outiside force

active: antagonist muscles

static vs dynamic stretching

static: holding

dynamic: moving like leg swings lunges arm circles

how soon will improve,ents in stretching be visible

2-3 weeks

after how much time cam you see 10-20% improvement

after about 2 months

what is the muscle, fat, bone percemtages

men: 15% fat, 45% muscle, 15% bone, rest organ

female: 27% fat, 36% muscle, 12% bone, rest organ

fat mass vs fat free mass

fat vs everything thats not fat, fat free mass can be changed by gaining muscle

what ia the essential bodyfat reserves of men and women

men: 3%-5%

women:8-12

from skinniest to biggest ecto etc,

ecto, meso, endo

what is fat cell hyperplasia

it is gainjng new fat cells from weight gain

what are the types of bodyfat testing

hydrostatic, dexa, mri, bioelectrical impedance analysis, caliper, bod pod aka air displacement

how to calculate bmi

weight(kg)/height²(m)

what bmi is considered obese

30 plus and under 18.5 is underweight

what is anthropometry

study of human measuremnts

what is a healthy waist to heght ratio

less than half

what is a healthy waist to hip ratio

0.85 women .9 men max

hydrostatic error margin

3% bodpod too