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List 8 health benefits associated with regular participation in physical activity.
- REDUCES:
- * risk of early death
- * risk of heart disease
- * risk of stroke
- * risk of hypertension
- * risk of adverse blood lipid profile
- * risk of Type 2 Diabetes
- * risk of metabolic syndrome
- * risk of colon & breast cancer
- * depression
- * chance of falling
- * weight gain
- IMPROVES:
- * weight loss
- * cardiorespiratory & muscular fitness
- * cognitive function (especially older adults)
- * functional health
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How can interval training improve aerobic performance?
Interval training improves aerobic performance by maximizing aerobic power and increasing aerobic endurance and anaerobic power at higher intensity.
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List 3 physiological adaptations that occur to improve exercise performance and state how or why improvement occurs.
- Increased volume of left ventricle = more blood pumped per beat (stroke volume), improved cardiac output (blood pumped per minute) and therefore lower resting heart rate
- Oxygen and carbon dioxide exchange more efficiently = higher breath rate & pulmonary ventilation
- Increased blood flow + increased lung diffusion = better oxygen delivery to body
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Define energy and its food source.
- Energy = ability to do work
- Source = sun, but must be transformed to chemical energy for our bodies to use it
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Define ATP.
ATP = adenosine triphosphate; carries chemical energy produced by the body to muscles for work
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Identify the fuel source, intensity, duration, and 3 activities for the following energy pathway: ATP-CP/phosphagen system.
- Fuel source = creatine phosphate
- Intensity = very high, fastest output of any pathway
- Duration = very limited, less than 30 seconds due to limited phosphate sources
- Activities = quick sprint, high jump, punch, kick
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Identify the fuel source, intensity, duration, and 3 activities for the following energy pathway: lactic acid system.
- Fuel source = carbohydrates (glucose from blood or glycogen stored in muscle)
- Intensity = medium, faster than aerobic but slower than phosphagen
- Duration = short, more than phosphagen but the body doesn't like the output (lactic acid)
- Activities = 400 meter dash, rally in a soccer game, floor routine in gymnastics
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Identify the fuel source, intensity, duration, and 3 activities for the following energy pathway: aerobic system.
- Fuel source = carbohydrates, fat, protein
- Intensity = low, very slow
- Duration = very long, virtually unlimited source of fuel, just need plenty of oxygen
- Activities = walking, jogging, cycling
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Define aerobic.
with oxygen
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Define anaerobic.
without oxygen
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Define steady state.
the state at which cardiac output, heart rate, and pulmonary ventilation attain a constant level to meet oxygen demand during exercise, usually 3-4 minutes after beginning
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Define EPOC.
Excessive post-exercise oxygen consumption, period after exercise when breathing, heart rate, and oxygen consumption are still above resting levels
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Define oxygen deficit.
the period when oxygen consumption is too low to supply ATP production for exercise
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Define anaerobic threshold.
the body can't meet demand for oxygen and anaerobic metabolism increases
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Define aerobic capacity.
the ability of the body to take oxygen from the air, get it through the lungs, and deliver it via the blood to muscles
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Define lactic acid.
the byproduct of anaerobic metabolism of glucose or glycogen
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Contrast aerobic and anaerobic energy systems.
- Glucose breakdown = aerobic is complete, anaerobic is partial
- Fuel source = aerobic uses carbs, fats, or proteins, anaerobic only uses carbs
- Duration = aerobic for long, anaerobic for short
- EPOC = smaller in aerobic, larger in anaerobic
- Intensity = moderate/submaximal work in aerobic, maximal/high for anaerobic
- End products = CO2 and H2O for aerobic, lactic acid for anaerobic
- Chemical breakdown = aerobic requires oxygen, anaerobic doesn't
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Define stroke volume.
the amount of blood pumped by one heart beat
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Define cardiac output.
the amount of blood pumped by the heart per minute
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Define venous return.
the action of the muscles massaging blood through the veins back toward the heart
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Define blood pooling.
blood pools in lower extremities because exercise is stopped too quickly for muscles to continue working the blood back to the heart
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Define vital capacity.
the greatest volume of air in one breath
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Define Valsalva maneuver.
holding your breath to force your glottis closed while exerting energy; can be dangerous
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Define blood pressure norms.
systolic over diastolic, 120/80 considered good, 140/90 considered high
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Define joint.
the articulation of two or more bones, usually movement occurs, can be non-synovial or synovial
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Define ligament.
connects bone to bone, reinforces joints, non-elastic
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Define tendon.
connects muscle to bone
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Define cartilage.
softer tissue in joints that can form structure or serve to reduce friction; avascular and aneural
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Describe the following anatomical terms:
Anterior
Posterior
Medial
Lateral
Supine
Prone
Superior
Inferior
Unilateral
Bilateral
- Anterior = front
- Posterior = back
- Medial = center
- Lateral = side
- Supine = face up
- Prone = face down
- Superior = above
- Inferior = below
- Unilateral = one-sided
- Bilateral = both sides
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Describe how these anatomical planes divide the body:
Horizontal/transverse
Sagittal
Frontal
- Horizontal/transverse = divide top from bottom
- Sagittal = divide left from right
- Frontal = divide front from back
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Define flexion.
decrease the angle between bones
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Define extension.
increase the angle between bones
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Define abduction.
move away from the body midline
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Define adduction.
move toward the body midline
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Define rotation.
move around an axis
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Define circumduction.
the extremity describes a circle (360 degrees)
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Define agonist.
the primary muscle moving in a given action
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Define antagonist.
muscles working in opposition to the primary movers
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Define assistors.
muscles that support the primary movers in a given action
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Define stabilizers.
muscles that prevent undesired or excess movement
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Define isometric.
"equal length", muscle movement without joint movement
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Define concentric.
shortening of the muscle, positive work against gravity or resistance
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Define eccentric.
lengthening of the muscle, negative work with gravity, low energy
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Define isotonic.
"equal tension", constant tension as muscle lengthens and contracts
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Define isokinetic.
"equal motion", muscle shortens at a constant rate, need to use special equipment to achieve this type of contraction
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Which three muscle contractions are used in a group exercise setting?
- Concentric
- Eccentric
- Isometric
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Define fast twitch muscle fibers.
muscle fibers that are used in quick, high-intensity activity, fatigue easily
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Define slow twitch muscle fibers.
muscle fibers that are used for long-term, low to moderate intensity activity
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What are the musculoskeletal benefits of weight-bearing activities?
- Increased strength
- Improved use of glucose
- Increased bone mineral content
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What are the musculoskeletal benefits of increased muscular strength?
- Better stability
- Better posture
- Less risk of injury/joint irritation
- Better functional health
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What are the musculoskeletal benefits of increased muscular flexibility?
- Less risk of injury
- Larger range of motion
- Better functional health
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Describe three postural deviations of the back.
- Scoliosis = spinal curve to the side, typically in lumbar region
- Lordosis = increased curve in lumbar region, looks like individual is pushing out their chest and butt
- Kyphosis = increased curve in thoracic region, looks like hump or slouch
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Define the stretch reflex, its purpose, and when it occurs.
Stretch reflex is a muscle contraction in response to stretching within the muscle; it provides automatic regulation of muscle length; occurs when muscle is overstretched
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Explain why ballistic movements can be dangerous.
Ballistic movements are sudden and explosive, can cause stress on joints or injury if the body isn't properly warmed up or conditioned for that type of movement, and can cause hyperextension.
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What are the 10 major muscle groups?
- pectorals
- trapezius, rhomboids and/or latissimus dorsi
- deltoids (shoulders)
- biceps and/or triceps
- hip abductors (outer thigh) and/or adductors (inner thigh)
- gluteus maximus
- quadriceps and/or tibialis anterior (shin area)
- hamstrings and/or gastrocnemius/solues (calves)
- rectus abdominis and/or obliques
- erector spinae (low back)
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