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Group Exercise TEST Questions
Terms in this set (40)
An anaerobic pathway consists of:
ATP-CP - phosphagen system.
Fuel source = CHEMICAL creatine phosphate.
Intensity = very high.
Duration = very short 1 to15 seconds.
Activities = sprinting, jumping, throwing, kicking, lifting heavy weights.
An anaerobic pathway also consist of
LACTIC ACID SYSTEM
Fuel source = GLUCOSE carbohydrate only.
Intensity = high, moderate.
Duration = short, medium 45-90 seconds.
Activities = prolonged sprints, soccer, basketball, hockey, swimming, cycling.
aerobic pathway consists of:
Fuel source = Carbohydrates, fat, protein.
Intensity = moderate, low.
Duration = medium, very long 3-5 minutes
Activities = sitting, reading, studying, watching TV, internet surfing, sleeping, walking, biking, rowing, skating, distance running, aerobics.
Aerobic is with oxygen or the presence of oxygen.
Anaerobic is without oxygen; usually w/short-spurt, high-energy activities
What is the term for Steady state:
After first 3-4 minutes of exercise, oxygen uptake has reached an adequate level to meet oxygen demand of the tissues; heart rate, cardio output, and pulmonary ventilation have attained fairly constant levels.
What is the term for Excess post-oxygen consumption EPOC
Oxygen debt referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery.
What is the term for Oxygen deficit
Period in which the level of oxygen consumption is below what is necessary to supply ATP production.
What is the term for Anaerobic threshold
Point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated.
What is the term for Aerobic capacity
Ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance.
What is the term for Lactic acid
By-product of anaerobic metabolism of glucose; milk sugar.
Aerobic vs. Anaerobic
Aerobic - Complete breakdown of glucose.
Anaerobic - Partial breakdown of glucose.
Aerobic - Can utilize carbs, fats, or proteins as fuel.
Anaerobic - Can only use carbs as fuel.
Aerobic - Long-duration of activity.
Anaerobic - Short-duration of activity.
Aerobic - Smaller EPOC.
Anaerobic - Greater EPOC.
Aerobic - Sub maximal, work moderate intensity.
Anaerobic - Maximal work,,high intensity.
Aerobic - Carbon dioxide and water are end products.
Anaerobic - Lactic acid is the by-product.
Aerobic - Uses oxygen in chemical breakdown.
Anaerobic - Doesn't need Oxigen in chemical breakdown.
What is the term for Stroke volume
Volume of blood ejected by each ventricle of the heart during a single systole.
What is the term for Cardiac output
Volume of blood pumped by each ventricle in one minute.
What is the term for Venous return
Pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen blood back to the heart.
What is the term for Blood pooling
Condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain.
What is the term for Vital capacity
Greatest volume of air that can be forcibly exhaled after the deepest inspiration.
What is the term for Valsalva maneuver
Dangerous condition that can occur if an individual holds their breath forming an unequal pressure in the brain. Dizziness, temporary loss of consciousness may occur.
What are blood pressure norms for a healthy person?
Resting Blood Pressure for healthy person averages about 120 - 80.
High Blood Pressure is considered 140 - 90+
What is the anatomical term for Joint
The point at which two or more bones meet and movement occurs: synovial, non-synovial.
What is the anatomical term for Ligament
Bands or sheet-like fibrous tissues connecting bone-to-bone and reinforces joints from dislocation, non-elastic, limited ROM.
What is the anatomical term for Tendon
Band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity.
What is the anatomical term for Cartilage
White, semi-opague fiborous connective tissue; cushions and prevents wear on articular surfaces.
Describe the following anatomical terms.
Anterior . Front.
Posterior . Back of body.
Medial . Midline of body.
Lateral . Head to trunk.
Supine . Lying on back.
Prone . Lying on stomach.
Superior . Upper half of body.
Inferior . lower half of the body.
Unilateral . One side of body affected.
Bilateral . both sides equally affected.
Define the following joint actions:
Bending of a joint between two bones.
Increasing the angle between two bones - straightening previously in flexion.
Movement AWAY from the midline of body.
Movement TOWARDS the middle of body.
Movement around the axis.
Movement in which an extremity describes a 360 degree circle.
Muscle that is a prime mover, directly responsible for a particular action.
Muscle that acts in opposition to the action.
Muscles that perform movement.
Muscle that help perform the same task.
Muscle that contracts with no significant movement to maintain posture or fixate a joint.
Define the following muscular contractions:
Isometric. Tension increases, but muscle length remains the same.
Concentric. Muscle shortens as positive work is done against gravity.
Eccentric. Muscle fibers lengthen through range of motion.
Tension remains constant as muscle shortens and lengthens.
Movements where muscles shorten at a constant rate. can't be done with or without specialized equipment.
Which 3 of the muscle contractions are used in a group exercise setting?
1. Concentric. shortening phase. at a joint.
2. Eccentric. lengthening phase. returning from shortening phase.
3. Isometric - static. held position.
Describe slow twitch and fast twitch muscle fibers.
Type I fibers. Designed for prolonged submaximal aerobic activity.
Type II fibers. Able to generate quick, high-intensity contractions.
List the musculoskeletal benefits of the following:
a. Weight-bearing activities
b. Increased muscular strength
c. Increased muscular flexibility
1. Weight-bearing activities.
Increase bone density.
2. Increased muscular strength.
Increase both physical appearance and physical performance.
3. Increased muscular flexibility - Improves tissues and helps facilitate movement
List a minimum of 8 action steps an instructor should take to enhance exercise adherence for a novice participant.
Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system, and prevent injuries.
Cost of energy is higher causing positive training results for cardio and weight management without fear or rough impact.
What is the difference between land and water when it comes to exercise design?
Similar . Should understand objective and allow progression.
State the difference between circuit and interval training methods.
Circuit . Cardio and strengthening in short timeframe . quick.
Interval . Strengthening and endurance, 3 energy systems.
List and summarize 2 circuit training formats.
Super Circuit . Quick, intense cardio weight setup for flow.
Peripheral Heart Action - Divided into several sequences, each targeting different muscle groups.
When instructing interval training, what does it mean by:
a) Work active recovery ratio is how much time is spent pushing hard then how much time recovering before repeating.
b) Work to recovery ratio is 1:1 = same amount of time spent pushing hard as recovering.
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