Week 2

Question 1

What is aerobic exercise

Answer 1

low power outputs that help improve cardiorespiratory health
- running/cycling/swimming

Question 2

FITT acronym

Answer 2

F - frequency
I - intensity
T - time
T - type

Question 3

Frequency principle

Answer 3

5 days a week of moderate

3 days a week of vigorous

Question 4

Intensity principle

Answer 4

most important factor in determining training effect
- % MHR
- HRR
- %VO2max
- RPE
- talk-test method

Question 5

% Maximal Heart Rate (%MHR)

Answer 5

60-90% of MHR
MHR = 220 - age

Question 6

Heart Rate Reserve method (HRR)

Answer 6

50-85% of HRR
HHR = 220 - age - RHR

Question 7

% of VO2max

Answer 7

VO2max = max amount of oxygen delivered to muscles

HR used b/c has a linear relationship with VO2max

Question 8

Metabolic Equivalents

Answer 8

sitting at rest, the rate of energy expended = 3.5 METs

Question 9

Rate of percived exertion (RPE)

Answer 9

heart rate divided by 10 and ranked on a scale
- highest = 20, lowest = 6

Question 10

Talk test

Answer 10

you should be able to carry a conversation but not sing, if you cant talk the intensity is too high

Question 11

Time principle

Answer 11

moderate exercise >150 mins a week

vigorous exercise >75 mins a week

Question 12

Type principle

Answer 12

large muscle groups required, small muscle groups fatigue before CV system is stressed

Question 13

Warm up benefits

Answer 13

• prevents muscle acidity too early in workout
• lessens chance of inadequate blood flow to heart
• improved cardiorespiratory performance

Question 14

RAMP

Answer 14

R - RAISE blood flow/temp
A/M - ACTIVATE muscles through MOBILIZATION of muscles
P - POTENTIATE specific movements/loads/intensities

Question 15

Cool down

Answer 15

• maintains venous return to the heart/brain
• maintains a large blood supply to the muscle
• hastens removal of lactate
• reduces [conc] of exercise hormones

Question 16

Flexibility defenition

Answer 16

absolute ROM at a given joint

Question 17

common training errors

Answer 17

• not individualizing program
• not warming up effectively
• not recovering or cooling down
• too much too soon

Question 18

Mobility definition

Answer 18

the ability to move or be moved freely and easily

Question 19

Static flexibility

Answer 19

ROM about a joint during passive movement

Question 20

Dynamic flexibility

Answer 20

available ROM during active movements

Question 21

development of flexability

Answer 21

• 4+ stretches per joint 2/3 days a week after exercise
• slowly elongate the muscle & staticly hold
• 2 to 4 reps, hold 15-60 seconds

Question 22

static stretching

Answer 22

hold for 20 sec, lessens the sensitivity of receptors

Question 23

passive static stretching

Answer 23

involves external force like gravity or a partner

Question 24

active static stretching

Answer 24

moving limbs into position by contracting the agonist muscle with no external force

Question 25

dynamic stretching

Answer 25

combines stretching & movements in all planes

Question 26

Proprioceptive Neuromuscular Facilitation (PNF)

Answer 26

muscle is positioned so its already stretched, then contract the muscle group with resistance to inhibit the movement, resulting in a isometric contraction

Question 27

Neuromotor Exercise

Answer 27

includes agility, coordination, gait and balance - exercises involving motor skills 20-30 mins a day

Question 28

tight muscles

Answer 28

exist in an opposing pattern - tight trapezius = tight pectoral

Question 29

Movement-Based Approach

Answer 29

1. address movement mechanics 2. address joint mechanics 3. sliding surface dysfunction 4. muscle length

Question 30

Joint mechanics method

Answer 30

joint capsules need space to operate therefor banded distractions can improve capsules

Question 31

Sliding surface dysfunction method

Answer 31

foam rolling, stick rolling, baseball rolling to release trigger points on the body and "unglue" the skin from the muscle

Question 32

muscle length method

Answer 32

loading a muscle at its end ROM to increase its length and restore effective muscle contraction

Question 33

3 things warm up should include

Answer 33

1. submaximal intensity aerobic activity 2. large amplitude dynamic stretching 3. sport-specific dynamic activities

Question 34

5 reasons static stretching doesnt prevent injury

Answer 34

1. increased muscle compliance ruptures tissues easier 2. stretching doesnt effect compliance during eccentric activity, when injuries occur 3. stretching can produce damage to muscle fibre 4. stretching masks muscle pain 5. increased time to transmit force from muscle to bone

Question 35

Lower Crossed Syndrome

Answer 35

Tight Erector spinae and iliopsoas Weak gluteus maximus and abdominal

Question 36

Upper Crossed Syndrome

Answer 36

Tight trapezius and pectoral Weak neck flexors and lower trapezius

Question 37

Joint by Joint Approach

Answer 37

different joints of the body have different purposes/mobilities/stability functions, therefor we should focus on each joint differently

Question 38

Breathings effect

Answer 38

- can stimulate inflammation, causing soft tissue problems like myofascial pain syndrome - can bring about a shift in pH and trigger the inflammatory process

Question 39

Crocodile Breathing

Answer 39

laying on your stomach, breathing in the nose and out the mouth for 4s and 6s, trying to inhale into the abdomen and expand laterally