strength and conditioning test 3

age-predicted maximal heart rate (APMHR)

APMHR=220-age -70 to 85% of APMHR=55 to 75% of VO2 max -beginner: lower range of 55 to 65% of APMHR -average: 65 to 70% of APMHR -endurance: 70 to 90% APMHR (aerobic), 85 to 95% APMHR (anaerobic)

flexibility definition

ability of a joint or series of joints to go through a full range of motion -very non-specific -does not necessarily pertain to movements -ex. sit and reach test -probably related more to ROM

walking

-1 foot in ground contact at all times -foot strike when heel strikes the ground and body weight is transferred through the foot -increase walking speed by increasing stride frequency or stride length -arm should be 90 degrees at elbow -walking should be 4 mph or less

swimming

-4 strokes: breast, front, back, butterfly -freestyle is most popular -arm stroke provides 80 to 90 percent of propulsion force needed to move body through water -phases of arm stroke: -entry/catch: when hand enters water; catch occurs just after entry and allows the hand and forearm to catch the water in front of the shoulder -power phase: primary propulsive phase of arm stroke; pulling the body forward through the water by accelerating hand and forearm backward with pulling action -recovery phase: prepares arm for another pull; elbow is lifted high out of the water and hand is turned inward toward the legs

cadence

-60 to 100 revolutions per minute -pedaling at too high a cadence results in wasted energy due to added muscular work needed to stabilize trunk -novice: 60-80 RPM -advanced: 90-100 RPM

acute adaptation

-Changes that happen over a short period -an immediate change (increase or decrease) in one or more of the bodies systems in response to a stimuli -ex. increased cardiac output, systolic blood pressure, accumulation of lactate

chronic metabolic adaptations

-Most of the other changes in the system are related to the metabolic changes -increased reliance on fat as energy; reduction in use of carbohydrates during submaximal exercise -increased lipid stores in muscle -increased carbohydrate stores (mostly in muscle) -increase in lactate threshold -increase in maximal oxygen consumption

temperature

-ROM is positively affected by increase in core temperature or external temperature -points to an importance in warming up prior to flexibility training

SV, HR, CO during exercise

-SV and HR increase during exercise, increasing cardiac output -heart rate increases because of stimulation by sympathetic nervous system and reduction in parasympathetic nervous system stimulation -HR increases linearly with intensity -SV increases to max levels at 40 to 60% of VO2 max -avg. individual: 60-70 mL/beat at rest to 110-130 mL/beat during exercise -endurance athletes: 80 to 110 ml per beat at rest to 160 to 200 during exercise

specific warm-up

-includes movements that are an actual part of the activity -ex. slow jogging before going out on a run -most desirable method because it increases the temp of particular muscles that will be used in more strenuous activity -also serves as mental rehearsal for event

VO2 max chronic cardiovascular adaptation

-VO2 max: the bodies maximal ability to transport and utilize oxygen -measurement of endurance performance -increases with training

pulmonary minute ventilation chronic respiratory adaptation

-Ve values during submaximal exercise decrease by 20 to 30 percent due to lower requirements of O2 and decreased production of CO2 -during maximal exercise, Ve may increase 15 to 25 percent -ventilatory efficiency improves with aerobic endurance training

body weight training

-ability to develop maximal strength or power is eliminated because it does not provide intensity necessary to develop these adaptations -develops muscular endurance -emphasis must be on performing each exercise in slow, controlled manner with perfect technique

dynamic stretching

-activity going through a range of motion -avoids bouncing and includes movements specific to a sport or movement pattern -ex. lunge walk -more appropriate for developing active ROM for daily activities -more beneficial before athletic event or performance event -can be almost any movement

aerobic enzymes chronic skeletal muscle adaptations

-activity of important oxidative enzymes increases within the mitochondria that speed up the breakdown of nutrients to form ATP

group exercises

-aerobics -step training -kickboxing -aquatic exercise -zumba -pilates

hyperlaxity

-allows the joints of the body to achieve a ROM that exceeds what is considered normal -some individuals born with this tissue structure -use caution when implementing stretching program -avoid overstitching and excessive ROM in the joint can increase opportunity for injury

a-vO2 difference

-arteriovenous oxygen difference -difference between amt of oxygen in arterial and mixed venous blood -represents the extent to which oxygen is removed from blood as it passes through the body -normal values: 20 arterial and 14 venous per 100 mL of blood; so normal a-vO2 difference is 6 ml of oxygen per 100 mL of blood -increases during exercise and can reach 18 ml of oxygen per 100 ml of blood at VO2 max

body composition chronic adaptations

-as aerobic activity increases, so does fat loss -has a minimal effect on (preserves) fat-free mass -depends on intensity and duration -needs to be accompanied by diet; in combination with an energy-restricted diet induces a greater loss in fat mass than an energy-restricted diet alone since exercise promotes conservation of fat free mass

maximal heart rate (MHR)

-as heart rate nears MHR, greater percentage of VO2 max is being used -heart rate is often used as a quick and easy way to measure exercise intensity

effects of increased body temp from warming up

-increase in blood flow to muscles -increase in sensitivity of nerve receptors -increase in disassociation of oxygen from hemoglobin and myoglobin -increase in speed of nerve impulse transmissions -reduction in muscle viscosity -lowering of the energy rates of metabolic chemical reactions

blood flow during exercise

-autoregulated based off tissue need -achieved through vasodilation and vasoconstriction -inc. blood flow to working muscle and skin, dec. blood flow to digestive system and kidneys

general warm-up

-basic activities that require movement of major muscle groups -jogging, cycling, jumping rope -increases heart rate, blood flow, deep muscle temp, respiration rate, viscosity of joint fluids, perspiration, which allows for greater flexibility -more appropriate than passive when the goal is preparing the body for demanding physical activity

heart rate and anaerobic threshold

-below threshold: 65% of MHR to 5% below HR at threshold -at threshold: right around HR at threshold -above threshold: greater than HR threshold

talk test

-below threshold: can hold a conversation -at threshold: a few words -above threshold: no talking

glucagon and insulin during exercise

-both secreted by the pancreas -release or uptake glucose from tissues -glucagon stimulates increase in plasma glucose concentration; insulin facilitates glucose transport into cells of the body -during exercise, glucagon secretion is increased whereas insulin secretion is decreased -glucagon increased to enhance glucose production and availability to cells

mitochondria chronic skeletal muscle adaptations

-both the number and size of mitochondria increase

dynamic stretching examples

-buttkickers -high knee carioca -A, B, C skip -backwards run -side shuffle -straight leg kicks -lunge with knee hug -lunge with twist -walking quad with single leg RDL -inch worm -lateral lunge

capillary density chronic skeletal muscle adaptations

-capillary supply increases, expressed as either number of capillaries per muscle fiber or number of capillaries per unit of cross sectional area of the fiber -improved exchange of oxygen, nutrients, waste products

muscle fibers chronic skeletal muscle adaptations

-chronic aerobic exercise recruits type 1 (slow twitch) fibers, and elicit no change or small increases in areas of these fibers -research says differently; bigger type 1 fibers than type 2 in the same muscle -smal changes in fiber type distribution may occur in response to chronic aerobic training that shifts the distribution toward a larger percentage of oxidative fibers

shoulder/upper body warm-up examples

-circles forward and backward -empty can raise, full can raise -front to lateral raise -external/internal rotation -bent over circles

clothing

-comfortable, loose fitting clothing for ease of movement -light clothing in hot environments -layered clothing in cold -breathable material, avoid cotton

coronary vasculature/RPP during exercise

-coronary vasculature composed of right and left coronary arteries -vasodilates during exercise as a result of inc. oxygen demand placed on heart muscle -rate pressure product (RPP) indicates how much oxygen heart needs -provides index of how hard the heart is working -RPP=HR x SBP

markers of aerobic endurance overreaching or overtraining

-decreased performance -decreased max oxygen uptake -earlier onset of fatigue -general malaise -loss of interest of enthusiasm -disturbed psychological mood states -increased soreness -decreased resting and max heart rate -increased submax heart rate -decreased submax plasma lactate -increased sympathetic stress response -decreased catecholamine levels

frequency

-depends on client goals, fitness level, duration, intensity, recover time required for exercise -recommended that all people over age of two years accumulate at least 30 minutes of aerobic endurance physical activity on most days of the week -typically between 2 and 5 days of the week -dependent on intensity and duration -exercise sessions of longer duration or higher intensity require more recovery time and are therefore performed less frequently; sessions of shorter duration or less intensity do not require as much recovery time and can be performed more often

duration

-depends on client goals, fitness levels, intensity of exercise -greater the intensity, greater VO2 requirement and less time a client will be able to spend exercising at that level -minimum 30 mins a day -from health standpoint, you can accumulate 30 mins a day -from athletic standpoint, think more about total time active -duration is inversely related to intensity

ratings of perceived exertion scale

-designed to help clients monitor their exercise intensities using a rating system that accounts for all of the bodies responses to particular intensity -borg scale 6-20 -6 being doing nothing at all, 20 being maximum effort (can't go any further) -can use RPE to determine approximate VO2 during exercise without the need to directly measure VO2 -numbers associated with adjectives that describe effort needed

stair climber

-different types -reduce stress on the knees because downward stroke of leg is assisted by moving step -do not allow for variations in step height, making it hard for short clients -pedal based: allow for adjustment in stepping depth, greater stepping depth requires more muscle activation -take into account body position (facing and stepping forward on to pedals), range of movement (excessive depth makes hips rock, too shallow does not properly stress target muscles), stepping speed

age

-elementary school children become less flexible with age, reaching a low point between 10 and 12 -due to loos of elasticity in the muscle -improves at this point but never reaches the level seen in early childhood -period before puberty is ideal time to start flexibility program

catecholamines during exercise

-epinephrine and norepinephrine -released from adrenal medulla -perceives exercise as a stressor and releases additional catecholamines during exercise -these hormones help the body deliver blood and oxygen to the working muscles (by increasing heart rate and blood pressure)

sex

-females typically have greater flexibility than males -due to anatomical variations in joint structures -biggest differences seen in trunk, hips, and ankles -decrease in flexibility in boys at puberty is related to increases in muscle size, stature, muscle strength

frequency, intensity, duration of cardiovascular exercise

-frequency: 2 to 5 sessions per week -intensity: 50 to 85% of heart rate reserve -duration: 20 to 60 minutes

FITT principle

-frequency: how many days a week -intensity: uses several different methods -time: duration or length of activity -type: what will you be doing -not actual order; book recommends type, intensity, frequency, time -for athletes, usually pick intensity, time of training, then how many days a week; mode is usually predetermined

passive warm-up

-hot showers, heating pads, or massage -does not pre fatigue client before exercise session -may not be practical in many settings

6 factors of cardiovascular training

-hydration -clothing and footwear -warm up and cool down -prescription -proper breathing -program variation

acute endocrine response

-includes all tissues or glands that secrete hormones -responsible for maintaining homeostasis -exercise takes body out of homeostasis

chronic changes in bone and connective tissue

-increase in bone density -changes will occur only when the stimulus is greater than what the bone is accustomed to -typically with weight bearing exercises -increase in connective tissue strength, stiffness, thickness; only when stressed with increased overload

four distinct disadvantages of ballistic stretching

-increased anger of exceeding the extensibility limits of the tissues involved -higher energy requirements -greater likelihood of causing muscular soreness -activation of the stretch reflex (causes muscle contraction)

cardiac output chronic cardiovascular adaptation

-increases -due to increase in stroke volume, not max heart rate -increase in stroke volume also leads to decrease in resting or submaximal heart rate -max cardiac output correlates closely with maximal aerobic power; so the higher the cardiac output, the higher the aerobic power

blood volume chronic cardiovascular adaptation

-increases -contributes to ventricular cavity enlargement and improvements in VO2 max -broken down into two components of plasma volume and red blood cell volume -aerobic exercise training induces very rapid increase in plasma volume, but increase in blood cell volume takes a few weeks

treadmill

-indoor exercise, handrail support, speed and elevation control, soft landing surface -lack of air resistance on treadmill, makes it easier to run; body has to keep up with belt speed rather than propel itself forward -lower energy cost than outdoors; increase grade to 1% to offset the difference -getting on and off: straddle belt with hands on rails, 1 mph to start, "paw" the belt with one foot, walk, let go of handrail when ready -attach lanyard

glycogen stores chronic skeletal muscle adaptations

-intramuscular stores of glycogen increased -result in slower depletion of muscle glycogen stores when combined with mitochondrial adaptations

myoglobin chronic skeletal muscle adaptations

-iron containing protein that provides intramuscular oxygen stores -myoglobin stores increased with aerobic endurance training

spin bike placement

-knee never in front of toe -can be adjusted to maximize stroke -handle bars in optimal position for comfort and safety

chronic endocrine changes

-leads to a blunted response in hormone release at the same absolute level of submaximal exercise -decrease in metabolic work at that level -reduction in the rise of hormones (catecholamines, cortisol, glucagon, growth hormone) in a person who performs the same absolute level of submaximal exercise post training as compared to pre training -plasma insulin levels decrease less in a trained person during submaximal exercise

stationary stretches/warm-up examples

-leg swings -scorpions -BW squat -OH squat -lateral lunge -split squat with hip flexor stretch -hip abduction/circles forward and backward -mountain climbers

joint structure

-limits how much movement is available -varies between individuals -hinge joints (knee) only allow forwards and backwards, whereas ball and socket allow movement in all anatomical planes and have greatest ROM of all joints -flexibility is joint specific (common to have above-avg flexibility in one joint and below-avg in another)

chronic adaptation

-long term changes that take time to develop -long term affects on one or more of the bodies systems as a person sustains their exercise habits -ex. increased respiratory capacity, lowered resting heart rate, increased aerobic capacity, improved body composition

elliptical

-low impact, allow upper body to contribute; may be used with injured individual -make sure entire foot is on pedal, knees should never go in front of toes -adjust speed, elevation, resistance to achieve desired results

intensity

-main determinant of frequency and duration -threshold must be attained before beginning; usually 50 to 80% of heart rate reserve -3 training types: below threshold, at threshold, and above threshold -below: long slow distance; recovery days -at: race pace; tempo runs -above: intervals; can last seconds to minutes; rarely an "all out effort" -intensity can be figured out from several methods

METS

-metabolic equivalents -one met is equal to 3.5 ml/kg/min of oxygen consumption and is considered the amount of oxygen required by the body to function when at rest -any greater MET level is an indication of how much harder than rest a particular activity is -4-MET rating means activity is four times harder than rest -maximum MET level possible for client is VO2 max divided by 3.5

acute metabolic responses

-metabolism, oxygen consumption

muscle and connective tissue

-muscles, ligaments, tendons are areas of emphasis -connective structures are major structures limiting joint ROM -when relaxed muscle is stretched, majority of resistance to the stretch comes from conn. tissue framework and sheathing around muscle -active contraction of an agonist muscle occurs simultaneously with the relaxation/stretching of the antagonistic muscle -ex. biceps and triceps, quads and hamstrings

detraining

-muscular endurance decreases two weeks after training is stopped -after four weeks, reductions in muscle respiratory ability, decrease in glycogen levels, increase in lactate production

disadvantages of static stretching

-passive activity, so minimal friction of the sliding filaments occurs -little increase in rate of fuels being metabolized -no need for the intramuscular blood vessels to dilate in response to static stretching

activity level

-people who are physically active tend to be more flexible than inactive individuals -occurs because connective tissues tend to become less pliable when exposed only to limited ROM -dec. in activity level results in an inc. in percent body fat and a dec. in the pliability of connective tissue -inc. in fat deposits around the joints creates obstructions to ROM

two ways to calculate THRR

-percent of age-predicted maximal heart rate -percent of heart rate reserve: karvonen formula

proprioceptive neuromuscular facilitation

-performed with partner and make use of passive movement and active (concentric and isometric) muscle actions -hold-relax method: taking the muscle or joint into a static stretch position while keeping the muscle relaxed; after this is held for 10 seconds the muscle is contracted for 6 seconds with a strong isometric contraction against external fixed object; after this another passive stretch is performed for 30 seconds, resulting in a greater stretch -stimulation of golgi tendon organs which may help to maintain low muscle tension during second stretching maneuver, resulting in increased ROM

pulmonary minute ventilation during exercise

-product of breathing rate and tidal volume -represents amount of air moved into or out of lungs in 1 minute -expressed as Ve, increases during exercise due to body's inc. oxygen requirement -Ve=BR x TV

acute respiratory responses

-pulmonary minute ventilation, respiratory quotient and respiratory exchange ratio

percent of age predicted maximal heart rate method

-range of exercise intensities based on known relationships between percentages of APMHR and VO2 max can be used -multiply client's APMHR by 70% and 85% -results provide lower and upper limits of exercise heart rate needed for improving cardiorespiratory function -target heart rate (THR)= APMHR x exercise intensity

ballistic stretching

-rapid, jerky, uncontrolled movement -body part is put into motion, momentum takes it through the ROM until the muscles are stretched to the limit -no longer acceptable for increasing ROM -increased risk of injury -stretch reflex occurs in response to the extent and rapidity of a muscle stretch-since motion is limited by this reflexive muscle action, stimulation of the muscle spindle and activation of the stretch reflex should be avoided during stretching -golgi tendon organ causes muscles to relax when excessive force is generated on muscle; helps to avoid injury by preventing the muscle from developing too much force or tension during active stretching

respiratory quotient during exercise

-ratio of carbon dioxide production (VCO2) to oxygen consumption (VO2) at the cellular level -termed the respiratory exchange ratio (RER) -RQ or RER=VCO2/VO2 -measured through breathing rather then at cellular level -can be used to estimate proportion of fat and carb utilization during rest and exercise -as exercise intensity increases, RQ and RER approach 1 (.82 at rest) and proportion of energy derived from carbohydrates increases -hyperventilation causes increase to greater than 1.0 -RER will vary with fuel used (as RER increases, % kcal from carbs increases and % kcal from fats decreases)

exercise program variation

-reducing chance of overuse injuries -change in exercise mode usually requires decrease in intensity/duration -ex. switching from biking to running -each exercise presents new stress, eliciting adaptations specific to modality -CV system and pulmonary systems carry over from one exercise to the next, but musculoskeletal system and connective tissues may not be accustomed to another modality

type (mode)

-refers to what exercise or activity will be performed -decision depends on several factors, including equipment availability, personal preference, client's ability to perform exercise, client's goals -activities clients enjoy will help them complete program as it was designed -should be within physical limitations and VO2 capacity

percent of heart rate reserve (karvonen formula)

-related to percent of APMHR formula but allows for differences in resting heart rate -obtain RHR -HRR=APMHR-RHR -50 to 85% of HRR is needed to improve cardiorespiratory function -multiply HRR by 50% and 85%, then add RHR back to each answer to obtain lower and upper heart rate limits -low end: (HRR x lower exercise intensity value) + RHR -high end: (HRR x higher exercise intensity value) + RHR

cortisol during exercise

-released from the adrenal cortex -responsible for stimulating conversion of proteins to be used by aerobic systems and in glycolysis as well as maintenance of normal blood sugar levels -secretion of cortisol increases with high intensity exercise -GH assists cortisol and glucagon in making more fat and carbohydrate available in plasma for increased metabolism of exercise

chronic respiratory adaptations

-respiratory system overbuilt in humans -respiratory system is not a limiting factor for performing maximal exercise -adaptations in pulmonary minute ventilation

running

-series of jumps -foot strike achieved through heel to ball rolling action -much arm movement comes from lower arm -elbow unlocked, angle at the elbow opens during arm downswing and closes during upswing -to improve running performance increase stride length and stride frequency -avoid overstriding and understriding

footwear

-shoes should provide cushion, stability, comfort while maintaining flexibility -50% of compression capabilities lost within 300 to 500 miles or every 6 months -specific to activity (court shoes, running shoes, cleats) -unusual gait may require more frequent replacement -overpronation: foot collapses too far inward, benefit from straight shape -neutral: benefit from semi-curved shape -underpronation: foot strikes are too much on the outsides of the feet, benefit from curved shape

overreaching

-short term training, without sufficient recuperation, that exceeds an individual's capacity -can be a training technique -often happens accidentally

seat height on bikes

-slight bend in knee at bottom of pedal stroke -midhip level when client is standing next to bicycle -10-15 degrees at bottom, 90 degrees at 12 o'clock position

static stretching

-slow, constant speed used with stretched position held for 30 seconds -does not activate stretch reflex because of low speed -risk for injury is lower than ballistic -should occur only to a point of minor discomfort -feeling of tension should diminish as stretch is held -if it does not, stretched position should be slightly reduced

SAID principle

-specific adaptations to imposed demands -principle of specificity -states that the body will adapt to the specific demands placed upon it -ex. an individual wanting to improve specific sport skills, the training movements and exercises chosen should resemble the movement patterns encountered in the individual's particular sport or activity -ex. an individual wanting to recover from a lower leg injury should select initial exercises that focus on improving strength and stability, along with muscular endurance

acute cardiovascular responses

-stroke volume, heart rate, cardiac output, total peripheral resistance, systolic and diastolic blood pressure, blood flow, coronary vasculature, rate-pressure product

systolic and diastolic BP during exercise

-systolic: increase; resting is 120 and max is 200 -increases with resistance -diastolic: no change -Can start to rise during maximal exercise intensity -An increase in 15 mmHg during exercise is contraindicator for exercise tolerance

overtraining

-to high volume, intensity, duration, frequency -exceeds an individual's capacity for adaptation -overtraining syndrome is more serious and results from untreated overreaching that produces long-term impairments in performance and other conditions that may require medical intervention

stability ball training

-unstable surface provides greater challenge to the trunk muscles, increase dynamic balance, help stabilize the spine in order to prevent injuries -requires activation of minor, stabilizing muscles -can increase risk of injury

progression

-untrained beginner starts with improvement program; client who has been exercising but wants to improve will use improvement program; client who just wishes to maintain current level of endurance will use maintenance program -increases in frequency, intensity, duration should be limited to 10%; increases only should be made after body has adjusted to new program -constraints on training time mean that exercise frequency and duration reach their upper limits before intensity (client only has so much time available to exercise, but they can continually increase intensity) -to keep client motivated, trainer can design the program to a variety of exercise modes -maintenance can usually be done in frequency with little change to duration and intensity

stationary bike types

-upright -semirecumbent: provide back support and and a wider seat that is beneficial for overweight clients, low back pain, pregnant -spinning

two advantages of dynamic stretching

-variety is greater so the program is less likely to become monotonous -combining stretches is more time efficient because client is stretching a larger number of muscle groups rather than duplicating same stretch repeatedly

Fick equation

-volume of oxygen consumed (VO2) is determined as the product of cardiac output and the a-VO2 difference -VO2 (L/min)=CO x a-vO2 difference

hydration

-water vital for heat regulation -water regulates body temperature, serves as a solvent for glucose, minerals, amino acids, vitamins, and provides a cushion and lubricant for joints -can lose 2 to 4 quarts every hour, digestive system can only replace 1 quart per hour -sports drinks with sodium and glucose recommended for greater than 1 hour -5 to 7 ml of fluid per kg of body weight should be consumed at least 4 hours prior to exercise -replace 20 to 24 oz of fluid per pound lost

resistance training

-well designed and properly executed resistance training program increases flexibility -resistance training program emphasizing high loads performed through less than full ROM can decrease flexibility -training programs should be designed to develop both agonist and antagonist muscles, all exercises performed through full available ROM of involved joints -decrease in flexibility with improper strength training is due to improper development of a muscle or group of muscles around a joint, resulting in a restriction of motion at that joint

how are chronic and acute adaptations related

Both are dependent on each other and each will begin to decrease unless progressive overload is achieved

relationship between VO2 max, HRR, MHR

VO2 max and HRR the same -50 66 -55 70 -60 74 -65 77 -70 81 -75 85 -80 88 -85 92 -90 96 -95 98 -100 100

chronic cardiovascular changes

VO2 max, capillary density, cardiac output, blood volume

target heart rate range (THRR)

appropriate exercise intensity "training zone"

types of flexibility training

ballistic stretching, static stretching, proprioceptive neuromuscular facilitation, dynamic stretching

cardiac output formula

cardiac output (L/min)=heart rate (beats/min) x stroke volume (L/beat)

types of adaptations

chronic and acute -SAID principle

handle bars on bikes

comfortable with good posture; back should be tilted forward from hips but not excessively rounded

heart rate reserve (HRR)

difference between resting heart rate and maximum heart rate -max HR-resting HR -oxygen uptake reserve (difference between resting VO2 and VO2 max) has been shown to equate fairly evenly to HRR -necessary aerobic threshold is considered to be 50 to 85% of HRR

capillary density chronic cardiovascular adaptation

increase in capillary density -capillary density: a physiological measure that takes a cross section of muscle and counts the number of capillaries, or blood vessels, contained within -allows for improved oxygen and substrate delivery and a decrease in diffusion distance between blood and exercising muscle

metabolism during exercise

increases, which causes oxygen consumption to increase -produces more CO2 and lactate

factors affecting flexibility

joint structure, muscle and connective tissue, hyper laxity, age, sex, temperature, activity level, resistance training

blood acidity during exercise

more CO2 and lactate produced during exercise, which results in higher concentrations of H+ ions -produces an increase in blood acidity (decrease in pH)

chronic skeletal muscle adaptations

muscle fibers, capillary density, intramuscular stores of glycogen, mitochondrial number and size, aerobic enzymes, myoglobin

TPR during exercise

reduction in total peripheral resistance due to vasodilation; must supply oxygen to working skeletal muscle

two other factors of ROM

soft tissue work -self-myofascial release: foam rolling, using your own body weight to smooth out muscles -A.R.T-active release techniques; soft tissue therapy that helps relieve tight muscles and nerve trigger points mobility -general more specific to a movement -ex. hip mobility to perform a squat -all are important in training but independent of each other

factors influencing adaptations to aerobic endurance training

specificity to movements -adaptations occur as a consequence of the training and in a fashion specifically related to the training -running vs cycling vs swimming genetics -body is not completely unchangeable -born with a "ceiling of performance" -people who undertake aerobic-type exercise for at time change fast-twitch muscle fibers so they take on more characteristics similar to those of slow twitch fibers -genetic factors account for 20-30% of differences between individuals in maximal aerobic capacity and for about 50% of differences in maximal heart rate sex -women have less muscle mass and more body fat -women have smaller heart and lungs and smaller blood volume -women have lower cardiac output, stroke volume, oxygen consumption when at 50% VO2 max -show smaller absolute adaptations age -females peak 12-15 years old -males peak 17-21 years old -plateau and then decrease with aging -decline can be negated through training regimens

Frank-Starling mechanism

the stroke volume of your heart increases proportionally to the volume of blood filling the heart -during exercise, increase in venous filling of the heart contributes to increased pressure and stretching of walls of heart, resulting in increase in elastic contractile force (more blood pumped from left ventricle)

row machines

three phases: -start: head upright, looking straight, upright back and slight forward lean -arms straight in front of body, hips and knees flexed -drive: extend hips and knees with slight lean in torso; pull handle with arms toward torso -recovery: work backwards out of movement -extend elbows first -lean slightly forward -flex knees and hips finishing with shin vertical

non machine exercises

walking, running, swimming, group exercises