health Rx- exam 2 (topic 6)

increased testosterone leads to

larger bones and increased muscle mass

increased estrogen leads to

widening of pelvis, breast development, increased fat in hip and thighs

young men have more t or e?

testosterone

young women have more t or e?

estrogen

do females have lower or higher O2 capacity?

lower

do females have lower or higher body fat?

higher

do females have more or less skeletal muscle?

less

do females have larger or smaller lungs?

smaller

do females have larger or smaller hearts?

smaller

if females have smaller hearts, what does this mean for VO2 max?

they have a lower VO2 max

non-athletes have a _____% difference in VO2 max (m to f)

25%

elite athletes have a ______% difference (m to f)

8-12%

between male and female, there is a ____% difference in upper body strength

50%

between male and female, there is a ___% difference in lower body strength

30%

women have an easier time growing ____ body muscles

lower

aerobic capacity starts to decline at

30 years old

after 30, aerobic capacity declines at about

10% per decade

is the decline in aerobic capacity due to age or inactivity?

no answer—it declines either way

strength and muscle mass _____ overtime

declines

the loss of muscle mass with age leads to

decreased quality of life

if you add strength training to an inactive individual

their quality of life increases, compression of morbidity

what is the law of use and disuse?

if you don’t use it, you lose it; you have to maintain your strength

what is atrophy?

when you stop/disuse muscle, you lose that mass/strength of muscle

what is hypertrophy?

when you use the muscle/increase size

what is muscular strength?

Max force in 1 contraction  

what is muscular endurance?

maintain force over contraction

what is flexibility?

capacity of joint to move through full range

what is power?

the rate at which one can perform work

what is the power formula?

power = force x distance / time

how do you test muscular strength?

1 rep max

how do you test muscular endurance?

more reps, can you keep going

how do you test power?

how far and fast can you push weighted sled

what does resistance training increase?

more muscle mass/strength/endurance, better metabolic rate, better bone density, and better antigravity/postural muscles

what does resistance training improve overall?

balance, mobility, and reaction time

what are some extra health benefits of resistance training?

aids sleep, aids weight loss/management, less depression, better self-esteem, more insulin sensitivity, increase HDL’s

what impact does resistance training have on % body fat?

lowers

what impact does resistance training have on bone density?

increases A LOT

aerobic exercise- depends on mode to increase bone density

what impact does resistance training have on physical function in old age?

increases A LOT

what are the risk factors for low back pain?

super heavy, weak abs, weak hammies, bad posture, smoker, lifting shit wrong, injury, osteoporosis/osteoarthritis

low back pain impacts…

the cost to industry GREATLY- productivity standpoint and insurance

why does excess body weight put you at risk for low back pain?

messes with center of mass

why do weak abs put you at risk for low back pain?

need a strong core to hold upright, rely on back too much

why does lifting things incorrectly fuck up your back?

you aren’t squatting/using legs, not close enough to object, too much twisting

from a sagittal view, the back should look…

like an s-shaped curvature

from the posterior view, the back should look…

completely straight

if your back doesn’t look completely straight from the posterior view..

you got scoliosis

how do you prevent low back pain

• Increase abdominal strength 

• Increase hip/hamstring flexibility 

• Proper lifting techniques 

• Weight 

• Posture

want abs to _____ and want to minimize ______ compression

contract, lumbar

why is a curl-up with feet on the floor a good exercise to increase ab use and decrease lumbar compression

feet are free so not using hips, curl up uses abs with less compression

what is the flow from muscle —> myofilaments?

muscle —> fasciculus —> fibers —> myofilaments

what is a sarcomere?

functional unit, made of actin and myosin

with strength training, what change occurs first?

neural changes

neural inhibitory impulses are _____ with strength training

lessened

more ______ activated with strength training

motor units

what is a motor unit?

motor neuron and all muscle fibers innervated near it

neural changes with strength training leads to better synchronization of _______

motor units

does hypertrophy occur before or after neural changes with strength training?

after

hypertrophy increases size of ______

muscle cells

hypertrophy increase ___ and ____ of myofibrils

size and number

does hypertrophy increase total muscle protein?

yes

hypertrophy increases amount and strength of ____, _____, and _____ tissues

connective, tendon, and ligament

hypertrophy could increase ____ of muscle cells

number

what is selective hypertrophy?

increase in fast twitch

with strength training, you see an increase in _____ mass

lean

with circuit training, you will see a increase in ______

VO2 max (small)

with strength training, does the left ventricle increase or decrease in wall thickness?

increase!!! (volume doesn’t increase)

in first 6 months, there is a ______% strength improvements

25-30%

the overload principle of strength improvement looks like

taxing more than you are used to to see improvement (also dose-response too)

the specificity principle of strength improvement looks like

growing glutes/arms/etc in particular

define overload in terms of weight training principles

strength, endurance, size increase at max strength and endurance capacity

what does fatigue mean in terms of overload?

you are fatigued by the weight AMOUNT, the amount 1 rep you can handle

define progressive resistance in terms of weight training principles

increase weight periodically

progressive resistance is more _____ than overload

long-term

you cannot continue to impart overload without ________ _________

progressive resistance

define specificity in terms of weight training principles

muscle being exercised, type and speed of contraction, range of motion, intensity 

ACSM resistance training recommends 8-10 exercises for ____ muscles in healthy adults

MAJOR

ACSM recommends _____ sets, _____ reps for each exercise in healthy adults

2-4 sets, 8-12 reps

ACSM recommends ______% 1-RM during sets

60-80%

for muscular endurance ACSM recommends _____ reps, ____ weight _____ reps

10-15 reps, low weight, high reps

what is the frequency recommendation from ACSM for resistance training in healthy adults?

2-4 days a week

for novices, ____ set is recommended

1 set

focus on ______ and ______ over more sets

technique and range

holding breath causes

val salva, which increases blood pressure

you need to train ______ muscle groups

opposing

true or false: it matters what training partner you choose

true

you need _____ min of rest between sets

2-3 min

rest _____ hours between sessions

48 hours

you see significant hypertrophy _____ months after starting

2 months

specificity is _______ specific

motor-skill

what is the frequency for optimal strength gains for spine?

1-2 days/week

what is the frequency for optimal strength gains for appendicular skeleton?

3 days/week

2 days/week can elicit 70-80% vs 3 days/week for ________ skeleton

appendicular

what are the five variables of weight lifting?

1. Repetitions to fatigue 

2. Sets 

3. Rest between sets 

4. Order of exercises 

5. Type of exercise (Upper body, lower body, core) 

what are other variables affecting intensity?

number of reps

thing of reps and weights as _______

opposite ends of the scale

what are the five options of showing intensity?

AMRAP, 1 RM %, RM, RPE, RIR

what is AMRAP?

as many reps as possible

how is 1 RM shown?

%

what is RM?

rep maximum

what is RPE?

rate of perceived exertionwh