Exercise Quiz 6

exercise guidelines for arthritis

-begin exercise program as early as possibly -warm up thoroughly to loosen stiff muscles and decrease risk of injury -avoid high impact activities, consider swimming -strength train whole body -perform flexibility exercises daily to maintain joint mobility

free weights

-begin light, 50% of max load slowly find weight that causes muscle failure (8-20 reps) -don't work at max intensity in beginning, gradually increase intensity over 2-6 weeks -train entire body, start with larger muscle groups -use proper form, twisting, lunging, arching can cause injury ***quality over quantity

muscle soreness (DOMS)

-cause = muscle fiber injury and damage to surrounding connective tissue (NOT lactic acid buildup) -muscle fiber injury cases inflammation --> chemicals are released that break down part of muscle tissue which causes pain -with time, muscles produce protective proteins that protect against soreness

exercise guidelines for heart disease and hypertension

-check exercise safety before increasing activity level, may take exercise stress test before -exercise at moderate intensity rather than high intensity -warm up and cool down gradually -monitor heart rate during exercise -carry nitroglycerin with youif prescribed -don't hold your breath when exercising -increase exercise frequency, intensity very gradually

exercise guidelines for diabetes

-don't begin program unless diabetes is under control -don't exercise alone -to prevent abnormally rapid absorption of injected insulin, inject it over a muscle that will not be exercised and wait at least an hour before exercising -check blood sugar before, during and after exercise, -avoid high impact activities and wear comfortable shoes -choose moderate intensity activities

exercise guidelines for asthma

-exercise regularly, acute attacks are more likely to occur if you exercise only occasionally -carry medication during workouts and avoid exercising alone -warm up and cool down slowly -when starting a program, gradually increase intensity -educate about situations that can trigger an asthma attack, drink water before during and after workout to moisten airways EX: cold, dry air..pollen dust, and polluted air

exercise guidelines for osteoporosis

-for cardiorespiratory endurance, exercise at max intensity that causes no discomfort to prevent fractures, avoid any activity or movement that stresses the back or carries a risk of falling -include weight training in exercise program to improve strength and balance to reduce risk of falls and fractures -include muscle-strengthening exercises three days per week -include bone-strengthening exercises, such as jumping, at least 3 days a week

exercise guidelines for obesity

-for max benefits and minimum risk choose low to moderate intensity activities -people who want to lose weight or maintain weight loss should exercise moderately for 60 mins or more every day -choose non or low weight bearing activities such as swimming cycling or walking -include strength training

tips for free weights

-use collars on bars (weights can slide off otherwise) -keep weights close to body -light with legs --> hip and butt tucked in -feet shoulder width apart, knees slightly bent -back straight, head level -lift smoothly don't bounce -don't hold breath when you lift

american heart association recommends strength training...

2-3 times per week

general fitness

8-10 exercises that work all major muscle groups -balance between agonist and antagonist muscles -large muscles groups before exercising small muscle groups or single joints

concentric muscle contraction

a dynamic contraction in which the muscle gets shorter as it contracts

eccentric muscle contraction

a dynamic contraction in which the muscle lengthens as it contracts; also called a pliometric contraction

kettlebell

a large iron weight with a connected handle; used for ballistic weight training exercises such as swings and one-arm snatches -type of speed loading

motor unit

a motor nerve (one that initiates movement) connected to one or more muscles fibers -small motor units contain slow twitch fibers -large motor units contain fast twitch fibers -when a motor unit calls on its fibers to contract, all fibers contract to their full capacity

spotter

a person who assists with a weight training exercise done with free weights

tendon

a tough band of fibrous tissue that connects a muscle to a bone or other body part and transmits the force exerted by the muscle

ligament

a tough band of tissue that connects the ends of bones to other bones or supports organs in place

isokintetic exercise

a type of dynamic exercise that provides variable resistance to a movement, so the movement occurs at a constant speed no matter how much effort is exerted -excellent for building strength and endurance

variable resistance training

a type of dynamic exercise that uses a changing load, providing a maximum load at the strongest point in the affected joints range of motion -machines that place more stress on muscles at the end of the range of motion -use elastic bands and chains with free weights

constant muscle exercise

a type of dynamic exercise that uses a constant load throughout a joints full range of motion -free weights

substances taken to increase training intensity and overcome fatigue

amphetamines (illegal) caffeine (abnormal heart rhythm)

warm up and cool down

as w/ cardio, warm up and cool down important -several min of general warm up such as walking -next warm up for weight training (same # reps with less weight) -cool down may include stretching... controversial to prevent soreness

thermoregulatory system in children is immature

avoid hot humid environments -make sure they are dressed properly when exercising -properly hydrated

most muscles contain

both slow and fast twitch fibers -the proportion of types of fibers varies among difference muscles and different individuals -this proportion is largely fixed at birth

valsalva maneuver

breath holding while lifting -can cause increase in bp, can decrease blood flow to heart and main cause faintness -recommended to exhale during the most difficult part of exercise

reps and sets

build strength and endurance, enough reps to fatigue muscles -heavier weight = fewer reps (1-5) -lighter weight = higher reps (15-20)

atrophy

caused by inactivity -the reversal of developing large muscles

exercise Rx for children and adolescents

children and adolescents w/ diseases or disabilities need to have program tailored to their condition, symptoms or fitness level (asthma, diabetes, obesity) -strength training should involve proper instruction and supervision, 8-15 submaximal reps to point of moderate fatigue with good mechanical form before resistance is increased

fast-twitch muscle fiber

contract more rapidly and forcefully than slow-twitch fibers, but fatigue more quickly -rely on anaerobic (nonoxidative) metabolism -typically white in color -for power activities

supplements and drugs to speed recovery

creatine energy drinks chromium picolinate

advanced strength training

cycle training (periodization) vary type and amount of exercise

nuclei

each muscle cell has many nuclei containing genes that direct the production of enzymes and structural proteins required for muscle contraction

dynamic exercise

eccentric and concentric

substances taken to increase endurance

enrythropoetin drugs --> stimulate RBC growth (o2 carrying), increase blood viscosity and blood clots -darbepoetein "blood doping"

dynamic (isotonic) exercise

exercise causing a muscle contraction in which the muscle gets shorter as it contracts -most valuable for developing strength -can be performed with weight machines, free weights or a persons own body weight

static (isometric) exercise

exercise causing a muscle contraction without a change in the muscles length or a joints angle -useful in strengthening muscles after an injury or surgery -pilates

for older adults

follow the same guidelines for aerobic exercise as younger adults, but judge intensity on a 10 point scale of perceived exertion rather than by heart rate -for strength training, use a lighter weight and perform more (10-15 repetitions) than young adults -perform flexibility exercises at least 2 days per week for at least 10 minutes. exercises that improve balance should also be performed two days per week -drink plenty of water and avoid exercising in excessively hot or cold environments. wear clothes that speed heat loss in warm environments and prevent heat loss in cold environments -warm up slowly and carefully. increase intensity and duration of exercise gradually -cool down slowly, continuing very light exercise until the heart rate is below 100

FITT principle

frequency = 2-3 times days/week, need recovery day in between intensity = vary based on goals time = sets and reps type = free weights, plyometrics, machines, etc

rest time

general fitness = 1-3 min strength = 3-5 min

set

group of reps followed by rest -doing more than 1 set increases strength

strength training helps prevent CVD and diabetes by

improving glucose metabolism increasing maximal oxygen consumption reducing bp increasing hdl and reducing ldl density improving blood vessel health -stronger muscles reduce the demand on the heart during ordinary daily activities such as lifting and carrying objects

hyperplasia

increase in the number of muscle fibers rather than the size -not thought to play a significant role in determining muscle size in humans

strength training

increases the size and number of myofibrils, resulting in larger individual muscle fibers -larger muscle fibers mean larger and stronger muscles -increases the size and strength of both types of fibers, but fast-twitch fibers are preferentially increased -improves the body's ability to recruit motor units, called muscle learning -can lessen bone loss (for example seen in osteoporosis) and may even build bone mass

muscle fibers

individual muscles cells that make up muscles -they are connected in bundles called fascicles -they are made up of myofibrils

osteoporosis

issue in teens, adolescents not getting enough physics activity -overweight -type 2 diabetes

steroid side effects

liver damage and tumors -decrease HDL lipids -increase bp, heart disease, cancer -decrease immune function -psychological disturbance -decrease sperm and testosterone -premature closure of bone growth centers

eccentric (pliometric) loading

loading the muscles while it is lengthening, sometimes calling negatives

speed loading

moving a load as rapidly as possible

machines

position body correctly -make adjustments for heigh/weight -seat belts? -go slow, not designed for speed -***work through full ROM (better muscle development and maintain flexibility) -no hyperextension

plyometrics

rapid stretching of a muscle group that is undergoing eccentric stress (that is, the muscle is exerting force while it lengthens), followed by a rapid concentric contraction -jumping from bench onto the ground back onto the bench

slow-twitch muscle fiber

relatively fatigue resistant, but they don't contract as rapidly or strongly as fast-twitch fibers -fueled by aerobic (oxidative) energy system -usually reddish in color -for endurance activities

strength training

resistance training/weight training

strength training is generally classified as

static or dynamic

static vs dynamic

static requires no equipment, build strength rapidly and useful for rehabilitating injuring joints and stabilizing joints in the shoulder and spine, but have to be performed at several different angles for each joint to improve strength through entire range of motion dynamic can be performed without equipment (calisthenics) or with equipment (weight training), build strength through a joints full range of motion

supplements and drugs

taken to increase muscle growth -anabolic steroids -growth hormone -human chorionic gonadotrophin (HCG) -androstenedione -IGF-1 -protein, amino acids, etc

power

the ability to exert force rapidly

muscular endurance

the ability to hold or repeat a muscular contraction for a long time.

hypertrophy

the development of large muscle fibers

muscle learning

the improvement in the bodys ability to recruit motor units, brought about through strength training.

repetition maximum (RM)

the maximum amount of resistance that can be moved a specified number of times. 1-RM is the maximum amount of weight that can be lifted one time -best to train for several weeks before attempting a direct 1-RM test

muscular strength is measured by

the maximum amount of weight a person can lift in a single effort -repetition maximum (RM)

repetitions

the number of times an exercise is performed during one set

testosterone

the principal male hormone, responsible for the development of secondary sex characteristics and important for increasing muscle size

cartilage

tough, resistant tissue that acts as a cushion between the bones and a joint

myofibrils

what makes up muscle fibers -consist of a series of contractile units called sarcomeres which are composed largely of actin and myosin molecules