What are the two types of fat in body composition?
- Storage Fat (SF)
- Essential Fat (EF)
Storage Fat percentages: Male - 12%, Female - 15%; Essential Fat percentages: Male - 3%, Female - 12%.
What determines the degree of fatness in individuals?
- Size of fat cells
- Number of fat cells
An increase in fat can occur through hyperplasia (increase in number) or hypertrophy (increase in size).
List the methods for assessing body composition.
- Height/Weight Charts
- Body Mass Index (BMI)
- Waist to Hip Ratio
- Hydrostatic
- Air Displacement
- Bioelectric Impedance
- Dual Energy X-ray absorptiometry
- Skinfold Thickness
These methods provide numerical or descriptive values for body composition.
How is Body Mass Index (BMI) calculated?
Weight (kg) / height (m)²
BMI classifications: Underweight (< 18.5), Normal (18.5 - 24.9), Overweight (25.0 - 29.9), Obese (> 30.0).
What waist circumference measurements indicate increased health risk for men and women?
- Men: > 102 cm
- Women: > 88 cm
Increased waist measurements are associated with risks like coronary heart disease and type II diabetes.
Define the three somatotypes.
- Endomorphs: Round appearance with predominance of the gut
- Mesomorphs: Predominance of muscle
- Ectomorphs: Tall and thin
These body types describe different physical characteristics.
What are the two types of muscle fibers?
- Type 1: Slow-Twitch, aerobic fibers for endurance
- Type 2: Fast-Twitch, optimized for short, powerful bursts
Different muscle fibers serve different functional roles in physical activity.
Describe the Sliding Filament Theory.
Myosin heads grab actin, causing actin to slide across myosin, leading to muscle contraction
This theory explains the mechanism of muscle contraction at the sarcomere level.
What happens to calcium in the absence of a neural impulse?
Calcium is taken back up by the SR, stopping contraction
This process interferes with the ability of actin and myosin to form cross bridges.
Define concentric, eccentric, isometric, and isokinetic contractions.
- Concentric: Muscle shortens while contracting
- Eccentric: Muscle lengthens under tension
- Isometric: Muscle contraction without movement
- Isokinetic: Controlled movement at a constant speed
Each type of contraction has distinct characteristics and applications in training.
What are the two types of neural impulses that drive muscle movement?
- Volitional contraction (efferent impulse)
- Reflexive contraction (afferent impulse)
These impulses travel via different neural pathways to coordinate movement.
What are the two types of kinesthetic feedback?
- Vestibular (semicircular canals)
- Proprioceptive (muscle/joints)
These feedback mechanisms are crucial for coordinated movement.
What is Active ROM and Passive ROM?
- Active ROM: Attained with internal force
- Passive ROM: Attained with external force
These terms describe the range of motion around a joint.
List five factors that affect flexibility.
- Age
- Sex
- Muscle Bulk
- Injury
- Improper strength training
- Improper stretching
- Poor posture
- Sedentary life
- Excessive body fat
These factors can influence an individual’s flexibility.
What are some do’s of resistance training?
- Train agonist and antagonist balance
- Warm-up and cool-down
- Train full range of motion
- Exhale on exertion phase; inhale on relaxation phase
- Exercise large muscle groups first
These practices help ensure effective and safe resistance training.
What is the intensity threshold for strength and muscular endurance training?
- > 60% 1 RM = Strength
- < 60% 1 RM = Muscular endurance
This distinction helps guide training programs based on goals.
List the signs of overtraining.
- Extreme muscle soreness
- Gradual increase in soreness
- Loss of appetite
- Loss of weight
- Constipation or diarrhea
- Inability to complete a normal workout
- Unexplained drop in weight lifted
If 2 or more symptoms occur, reduce intensity, frequency, and duration of workouts.
What are the seven training principles?
- Progressive Overload
- Reversibility
- Specificity
- Recovery
- Individual difference
- Variation
- Diminishing returns
These principles guide effective training regimens.
