Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
75 Cards in this Set
- Front
- Back
Factors that limit flexibility |
ligaments/tendons in joins, muscle tissue, bone/joint structure, skin. |
|
Muscular enderance |
Number of repeated reps a muslce can perform without fatiguing |
|
Muscular strength |
Max force a muscle can develop during a single contraction |
|
Cardiorespiratory Endurance |
Ability of the heart, blood, and lungs to deliver adequate supply of oxygen to exercising muscles |
|
Body composition |
The sum of fat weight and free fat weight |
|
Flexibility |
Amount of movement that a joint can do. |
|
Why are strength gains higher in men? |
Testosterone causes greater hypertrophy. |
|
Pulmonary circulation |
Circulation of blood by the heart & lungs. |
|
Systemic circulation |
Circulation of the blood by the rest of the body |
|
Performance interval training |
To improve competitive performance. |
|
Fitness interval training |
To improve overall fitness |
|
Slow twitch muscle fibers |
Type1- have greater aerobic capacity (Dark or red in color) |
|
Fast twitch muscle fibers |
Type2- have less aerobic capacity (White in color) |
|
Cardiac muscle |
Involuntary, muscle in heart. |
|
Skeletal muscle |
Voluntary, contracting by a build up of lactic acid. |
|
Immediate muscle sorness |
Caused by build up of lactic acid |
|
Delayed onset muscle sorness |
Cause by small tears in connective, tissue surrounding the muscle withing itself. |
|
ATP |
Aerobic -utolized withing first 30 seconds of exercise |
|
Lactic acid |
Builds up after 30 minutes of heavy exercise leaving you tired |
|
Glycogen |
Utalized from oxidative system while running a marathon in 3 hours. Leaves you fatigued afterwards |
|
Body-fat percentage of fit women |
21-24% |
|
Bodyfat of fit man |
14-17% |
|
Muscle pump |
Rythmic squeezing action of large muscles against the veins within these muscles |
|
Ejection fraction |
Is 50% at rest and can increase to 100% during excercise |
|
Androbic threshold |
Is reached somewhere between 50% to 85% of maximal effort |
|
Optimum exercise intensity for fitness improvements is in the range of approximately? |
60-90% of maximal heart rate |
|
3 joint types |
Fiborus, cartilaginous, & synovial |
|
Fibrous joints |
Heald tightly together by fibrous connective tissue and have no join cavity (little/no movement) Bones of skull, joint between tibia and fibula, joint between radious and ulna |
|
Sagittal plane |
A Longitudinal line that divides the body or any of it's parts into right and left sections. |
|
Frontal plane |
Longitudinal line that separates the body into anterior(front) and posterior(back) parts |
|
Transverse plane (horizontal) |
Divides the body or any of it's parts into supperior (toward the head) or inferior sections (away from head) |
|
Dorsal |
Top surface of the foot and hands |
|
Plantar |
Sole or bottom of the foot |
|
Lumbar |
Rewional term referring to the portion of the back between abdomen and pelvis |
|
Thoracic |
Area between neck and abdomen (chest) |
|
Cervical |
Term for neck |
|
Flexion and extension |
Occur in the sagittal plane |
|
Abduction and adduction |
Accure in frontal plane |
|
Rotation of femur&humerus occut at? |
Femur/hip joint humerus/shoulder joint |
|
Supination & pronation of the forearm accure in what plane? |
Transverse plane |
|
1 gram of protien and 1 gram of carbs has how many calories? |
4 calories |
|
1 gram of fat has how many calories? |
9 |
|
What is the moderate intensity level for VO2? |
40-59% |
|
Plyometrics |
Jump training-stretching the muscles prior to contracting them |
|
What is the stretch reflex? |
Myotatic flex |
|
4 components of resistance exercise that are key to improving funtional performance? |
Coridnation Range of motion Type of contraction Speed of movement |
|
Rest period for muscular enderance |
20-30seconds |
|
Rest period for hypertrophy/strength |
30-120 seconds |
|
Rest period for maximal strength/power |
2-5 minutes |
|
Active isolated stretching |
Performed in sets of a specified number of reps. With goal of isolating an individual muscle in each set |
|
Elastic stretch |
Elongation of tissues that recovers when tension is removed |
|
Cognitive stage of learning |
Learners make many errors |
|
Associative stage |
Learned basics -can refine skills |
|
Autonomous stage |
Skills are automatic |
|
Impingement syndrome |
Difficulty performing exercises that require the arms to be above the head for extended periods of time. |
|
Anterior (ventral) |
Front side of the body |
|
Posterior (dorsal) |
Back side of the body |
|
Superior |
Top half of body |
|
Inferior |
Bottom half of body |
|
Medial |
Midline of the body |
|
Lateral |
Toward the midline if body |
|
Lateral |
Away from midline of body |
|
Proximal |
Toward the attached end of the limb, origin of the structure, or midline of the body |
|
Distal |
Away from the attached end of the limb, origin of the structure, or midline of the body |
|
Superficial |
External; located close to or on the body surface |
|
Deep |
Internal; located further beneath the body surface than the superficial structures |
|
Cervical |
Reginal term referring to the neck |
|
Thoracic |
Reginal term referring to the portion of the body between the neck and the abdomen; chest(thorax) |
|
Lumbar |
Regional term referring to the portion of the back between the abdomen and the pelvis. |
|
Plantar |
The sole or bottom of the feet |
|
Dorsal |
Top surface of feet |
|
Palmar |
Anterior or ventral surface of the hands. |
|
Sagittal plane |
A Longitudinal (imaginary) line that divides the body or any of it's part into right and left sections |
|
Frontal plane |
A Longitudinal (imaginary) section that divides the body into anterior and posterior parts. Lies at a right angle to the sagittal plane. |
|
Transverse plane |
Also known as the horizontal plane. And imaginary line that divides the body or any of it's parts into supperior and inferior sections. |