A static contraction at a particular point in the range of motion is what type of ex?
A) isometric
An ex that occurs thoughout the ROM with the same resistance and variable speed of movement is which type of ex?
B) isotonic
An ex that occurs at a constant, preset speed in which the resistance is variable and accomodates at the force of contraction varies thoughout the range of motion is which type of ex?
A) isokinetic
This type of ex develops strength specifically to the position that the muscle contracts.
B) isometric
resistance is fixed at max load that allows completion of movement but no greater than that of the weakest jt position.
A) isotonic
allows for max tension at all points of ROM.
B) isokinetic
This ex is useful for limited jt motion due to pain, injury, or surgery:
C) isometric
this ex allows for both concentric and eccentric contractions however lacks aerobic conditioning, accommodation to fatigue or pain, and development of quickness.
B) isotonic
this type of training is safe. Strength gains occur at slow speeds while increased muscle endurance and hypertrophy occur at high speeds.
C) isokinetic
This muscle fiber type is red, slow to fatigue, are endurance type fibers, and are common in extensor muscles and active during aerobic activities:
Slow twitch (type I)
this muscle fiber type is white, fatigues rapidly, is found in sprinters, is common in flexor muscles, and is active during anaerobic ex's.:
Fast twitch (type II)
This type of ex is performed for at least 20 min and
involves large muscle groups in rythmical movements
aerobic ex
cardiac training effects of aerobic ex:
-decreased resting and submax HR
-decreased systolic/diastolic BP @ rest and submax ex
-increased CO and SV
Max HR=?
220-age
THR= ?
HR max * 70%
Karvonen's THR=?
(HRmax - RHR) * % +RHR
when can RPE be used?
during submax ex
aquatic ex:
cooler temps for?
warmer temps for?
-intense training
-rehab training
what increases hydrostatic pressure on the body with aquatic ex?
increased submersion
what does decreasing the surface area do with aquatic ex?
decreases turbulance and resistance
what are the factors that affect training? (hint: FITT)
Frequency: 3-5/per week for aerobic and strength gains
Intensity: changing this is most effective way to improve aerobic fitness
Time: 15-60 min increase this when intensity is limited.
Type: based on desired effects
T/F multiple short duration sessions are indicated when intensity is limited by enviro conditions?
