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77 Cards in this Set
- Front
- Back
muscle tissue makes up what percentage of the body
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42 male 36 female
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prime mover in the lat pulldown and assisting or secondary movers
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latissimus dorsi and posterior deltoid and biceps
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prime mover in seated row and assit and secondary movers
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back muscles and posterior deltoids biceps
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prime mover in shoulder press and assist
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anterior deltoids lateral deltoids traps triceps
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diamond shaped muscle of the back
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traepezius rhomboids
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2main muscles make up the chest
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pectoralis major and minor
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how many heads does the tricep have
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3
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desired fat percentage for men should be what % of their body weight
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18%
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desired fat% for women should be what % of their body weight
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25%
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to measure client fitness level fitness prescription should be separated in ___measurable parts
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4
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four measurable parts of fitness
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cardiorespiratory endurance,muscle endurance,strength,flexibilty
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cardiovascular endurance is the first type of endurance to be fit
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true
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initial aerobic conditioning phase usually lasts
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4-6 weeks
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maintenance conditioning can be accomplished in
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3 30 min workouts a week at 60-70%mhr
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muscles perform contractions for long periods
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muscular endurance
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muscular endurance can be enhanced by performance of reps in
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20-25 range
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stretch should be held
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10-30 seconds
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flexibility has said to be most important part of training
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true
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SAID stand for
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specific adaptation to imposed demands
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often overlooked component of training
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flexibility
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how long for the body to adapt to strength training
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3-4weeks
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cellular level mitochondria become__at burning fatty acids for atp during low intensity long duration cardiorespiratory exercise
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more efficient
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to achieve vo2 max during bursts of max intensity the activity cant be peformed for longer than
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1-3 mins
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peak functional fitness cross training cardiovascular program components
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low intensity ,long duration.
alternate high and low intensity over equal duration short recovery between bursts of max intensity steady state target heart rate aerobics |
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movement of blood from one part of body to another requires__of vessels in that region and ____of the vessels in all other regions
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vasodilation, vasoconstriction
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what happens to vessels in muscular areas when digestion takes place
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vasoconstriction
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aerobic exercising client most heavily relies on what type of glycogen storage
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liver glycogen
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how many calories of glucose are needed to have liver and blood sugar levels at their peek if they were at zero
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380-480
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most energy used during resistance training comes from
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energy stored in the muscle
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key to optimizing muscle glycogen replenishment
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eating right during entire recovery period
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type 1 muscle fibers are referred to as
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red slow twitch
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type 2a muscle fibers are referred to as
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red fast twitch
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type 2b muscle fibers are referred to as
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white fast twitch
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motor unit recruitment method from immediate heavy resistance and what muscle type
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immediate recruitment and white fast twitch
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set involving long duration high rep training to failure describes what type of motor unit recruitment
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depleting energy recuitment
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explosive movement against sub maximal resistance is what type of muscle fiber recruitment
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contractile speed recruitment
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ribosomes receive instruction from___and are located in the ___
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mRNA,ROUGH SARCOPLASMIC RETICULUM
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Myofribril failure occurs during what rep range
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4-6
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mitochondrial failure occurs during what rep range
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20-25
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example of how resistance training assists in fat burning
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bigger muscle needs more energy depleted energy from high rep training requires fatty acid energy during repletion
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muscle tissue cells have how many nuclei
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several
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nuclei in the muscle tissue cells are embedded in the cell membrane called
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sarcolemma
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dna transfers info from nucleous to mRNA housed in the
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nucleolus
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transition from anareobic metabolism to aerobic depends on
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intensity and duration
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common method to calculate HR
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karvonan formula
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for endurance athlete when dist/time "best time is known for an event what formula is used for max ox uptake training
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best time/0.80 =desired training interval
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using RPE scale the fat loss client should stay at what level
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11
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sign of anaerobic systems being used during aerobic workout is
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out of breath and lactic acid burning
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80% of max ox uptake is what% of max HR
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100%
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performing a pause in the 12-15 range translate into new myofibril because of the extra relaxation can perform more
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true
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holding breath at max intensity lifts is known as
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valsalva maneuver
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2 day split client should be training in what range
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12-15
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circuit routine client should train_times per week
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3-5
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max energy depletion training is used for what goal
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fat loss
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bcaa makes up 50-60% of all muscle tissue
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true
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does immediate uptake of blood glucose after energy depleating exercise mean the difference between catabolism and anabolism
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true
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energy used during aerobics comes from fatty acids
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true
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antagonistic set
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leg extension followed by leg curls
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prolonged starvation diets can lead to
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keto acidosis
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temporary starvation diets lead to
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cannibalism
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overtraining signs
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no progress high body temp high morning resting heart rate insomnia
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long term low cal diet leads to
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lowered metabolism
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training principle that targets each of the three motor units in one workout is called
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holistic
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client who shows more progress in 12-15 range is better suited for
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boxing basketball
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min amount of carbs needed to prevent the body from cannibalizing proteins and aminos for brain function is
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156 grms
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how many cals per hour of glucose will the liver release through the process of glycogenolysis
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26
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toxic by product of gluconeogenesis
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ammonia
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as we age muscles forget to take up sugar and fat cells become more efficient
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true
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when muscles are sedentary the body will view them as unnecessary and burn them for fuel while preserving fat tissue on a low calorie intake
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true
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military press plane of motion
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frontal
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ectomorph
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thin hardgainer
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mesomorph
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athletic easy responder to training
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endomorph
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slow metabolism soft round hard to lose fat
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calculate BMR
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LBWx11
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phases in step test
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3
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body weight % of water
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60%
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acute phases lasts
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24-72
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