AT 2356, SMARTBOOK CH. 4

Arrange the responses of the mechanoreceptors during a muscle stretch in their order of occurrence.

1️⃣: impulses coming from the muscle spindles along type 1a nerve fibers to the spinal cord signal the CNS 2️⃣: impulses return to the muscle from the spinal cord along alpha motor neurons 3️⃣: the muscle reflexively contracts and resists the stretch 4️⃣: the golgi tendon organs respond to the change in length and the increase in tension

Rose is 25 years old. Her resting heart rate is 60 beats per minute. Calculate the heart rate reserve (HRR) using the given information.

211 - (0.64 x 25) - 60 = 135

Brian is 30 years old. His resting heart rate is 80 beats per minute. Calculate the heart rate reserve (HRR) using the given information.

211 - (0.64 x 30) - 80 = 111.8

Match the following range of motions (in the left column) to their appropriate synonyms (in the right column).

Active range of motion➡️dynamic flexibility Passive range of motion➡️static flexibility

______________ is produced in the muscle tissue from the blood glucose or glycogen.

Adenosine triphosphate (ATP)

Which of the following statements is true of aerobic activities?

Aerobic activities generally involve repetitive, whole-body, large-muscle movements performed over an extended time.

Match the following energy systems (in the left column) to their appropriate descriptions (in the right column).

Aerobic➡️lactate is burned using oxygen Anaerobic➡️glycogen is broken down without using oxygen

Which of the following principles should be followed in all conditioning programs to minimize the likelihood of injury?

An individual must engage in a conditioning program on a regularly scheduled basis if it is to be effective.

__________ involves a bouncing movement in which repetitive contractions of the agonist muscle are used to produce quick stretches of the antagonist muscle.

Ballistic stretching

In the context of isotonic contractions, identify the contraction in which a muscle shortens in length.

Concentric contraction

__________ uses integrated exercises designed to improve movement patterns in terms of not only increased strength and improved neuromuscular control but also high levels of stabilization strength and dynamic flexibility.

Functional strength training

Match the following terms (in the left column) to the appropriate features (in the right column).

Hypertrophy➡️increase in muscle strength Atrophy➡️decrease in muscle strength

Identify a principle that should be applied in all conditioning polanski to minimize the likelihood of injury.

Identify specific goals for the conditioning program.

Match the following types of skeletal muscle contractions (in the left column) to their appropriate descriptions (in the right column).

Isometric contractions➡️considerable force can be generated against some immovable resistance even though no movement occurs. Concentric contraction➡️the muscle shortens in length as a contraction is developed to overcome or move some resistance. Eccentric contractions➡️the resistance is greater than the muscular force being produced, and the muscle lengthens while continuing to contract.

___________ shortens and lengthens the muscle through a complete range of motion.

Isotonic exercise

Identify a characteristic of ballistic stretching.

It is achieved through a series of jerks or pulls on the resistant muscle tissue.

Identify a true statement about adenosine triphosphate (ATP).

It is produced from the energy obtained by the breakdown of nutrient foodstuff.

Identify a true feature of functional strength straining exercises.

It makes use of training variations to force constant neural adaptations instead of concentrating solely on morphological changes.

Identify a true feature of functional strength training exercises.

It makes use of training variations to force constant neural adaptations instead of concentrating solely on morphological changes.

Identify a true statement about progressive resistance training.

It uses isotonic contractions that generate force while the muscle is changing in length.

_________ is the ability to perform repetitive muscular contractions against some resistance for an extended period of time.

Muscular endurance

__________ is the ability of a muscle to generate force against some resistance.

Muscular strength

The basic principles of _________ is to make people more aware of their bodies as single, integrated units; to improve body alignment and breathing; and to increase efficiency of movement.

Pilates exercise

__________ is the most popular and commonly used technique for improving muscular strength.

Progressive resistance training

Match the types of heart rates (in the left column) with their appropriate formulas for individuals of both genders (in the right column).

Resting heart rate (HRrest)➡️ 211 - (0.64 x Age) - Heart rate reserve (HRR) Maximum heart rate (HRmax)➡️ 211 - (0.64 x Age)

The ______________ ______________ states that, when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it.

SAID principle

Which of the following directly relates to the principle of overload?

The SAID principle

Which of the following happens if the percentage of maximum oxygen consumption required during an activity is greater?

The activity may be sustained for a less time.

Identify a disadvantage of isotonic exercise.

The amount of force necessary to move a weight through a range of motion changes according to the angle of pull of the contracting muscle.

What is the effect of exercise on the heart?

The heart pumps more oxygenated blood as the muscles use oxygen at a much higher rate during exercise.

Which of the following is true when the intensity of an exercise increases?

The heart rate is higher.

Identify a disadvantage of isometric training exercises.

The strength gains are limited to the joint angle at which training is performed.

Identify a true statement about aerobic activities.

They elevate the heart rate and maintain it at that level for an extended time.

Match the following mesocycles (in the left column) to their appropriate descriptions (in the right column).

Transition period➡️it begins after the last competition and comprises the early part of the off season Preparatory period➡️it occurs primarily during the off-season, when there are no upcoming competitions Competition period➡️it involves high-intensity conditioning at a low volume

True or false: Significant muscle hypertrophy in the female is dependent on the presence of the hormone testosterone.

True

True or false: The purpose of warm-up exercises is to gradually stimulate the cardio respiratory system to a moderate degree to increase the blood flow to working skeletal muscles and increase muscle temperature.

True

In contrast to eccentric contractions, concentric contractions __________.

accelerates movement

The muscle that contracts to produce a movement is referred to as the ___________ __________.

agonist muscle

The muscle that is stretched in response to contraction of the agonist muscle is called the __________ _________.

antagonist muscle

Slow-twitch fibers are different from fast-twitch fibers in that slow-twitch fibers __________.

are dense with capillaries

In contrast to aerobic activities, intermittent activities __________.

are much more difficult to monitor due to their intensity

Unlike slow-twitch fibers, fast-twitch fibers are __________.

capable of producing powerful contractions

The __________ provides a means by which oxygen is supplies to the various tissues of the body.

cardiorespiratory system

The ___________ provides a means by which oxygen is supplied to the various tissues of the body.

cardiorespiratory system

The muscle of the lumbar spine, abdomen hips, and pelvis are called __________ muscles.

core

A __________ program is designed to help an individual gain strength, neuromuscular control, power, and muscle endurance of the muscles in the lumbar spine, in the abdomen, and around the hips and pelvis.

core stabilization training

The isotonic contraction in which a muscle is lengthening while still applying force is called a negative or __________ __________.

eccentric or negative contraction

In contrast to resting heart rate (HRrest), maximum heart rate (HRmax) is determined by ____________.

exercising an individual to the highest level and monitoring the heart rate using an electrocardiogram

Unlike concentric contractions, eccentric contractions __________.

generates greater amounts of force against resistance

A __________ is a large protractor with measurements in degrees.

goniometer

The rate of oxygen consumption can be estimated by taking _____________.

heart rate

The ____________ is the main pumping mechanism, circulating oxygenated blood throughout the body to the working tissue.

heart❤️

Aerobic activities differ from intermittent activities in the fact that, intermittent activities _____________.

involve variable speeds and intensities that cause the heart rate to fluctuate considerably

Compared to hypertrophy, atrophy __________.

is characterized by a decrease in the size of muscles

A(n) ___________ involves a muscle contraction in which the length of the muscle is changing while the contraction is performed at a constant velocity.

isokinetic exercise

An __________ involves a muscle contraction in which the length of the muscle remains constant tension develops toward a maximal force against an immovable resistance.

isometric exercise

The greatest rate at which oxygen can be taken in and used during exercise is referred to as ______________.

maximum aerobic capacity

Unlike continuous training, interval training involves __________.

more intermittent activities

If a large amount of force is generated quickly, the movement can be referred to as a _________.

power movement

The function of a warm-up is to ______________.

prepare the body physiologically for some upcoming physical work

For anyone who engages in exercise, cardio respiratory endurance is critical for __________________.

preventing under fatigue that may predispose a person to injury

For anyone who engages in exercise, cardio respiratory endurance is critical for ________________.

preventing under fatigue that. any predispose a person to injury

The most critical difference between males and females regarding physical performance is the __________.

ratio of strength to body weight

In contrast to interval training activities, continuous training activities __________.

require athletes to work at an intensity of about 60% to 85% of maximum heart rate

In contrast to anaerobic metabolism, aerobic metabolism ______________.

requires oxygen to generate adenosine triphosphate

In contrast to the passive range of motion, the active range of motion is __________.

the degree to which a joint can be moved by a muscle contraction

The oxygen consumption is greater when _____________.

the rate or intensity of the performance of an activity is greater

The key to isokinetic exercise is __________.

the speed at which the resistance can be moved

As muscular strength increases, __________.

there is a corresponding increase in endurance

Select all that apply. Identify the components whose coordinated function is responsible for the transport of oxygen throughout the body.

✅blood vessels ✅heart ✅lungs ✅blood

Select all that apply. Identify the mechanoreceptors that are important in the stretch reflex.

✅golgi tendon organs ✅muscle spindles

Select all that apply. Identify the characteristics of isometric contraction.

✅it occurs when a muscle contracts to increase tension but there is no change in the length of muscles ✅it generates a considerable force against some immovable resistance even though no movement occurs

Select all that apply. Identify the true statements about the static stretching technique.

✅these exercises offer less danger of exceeding the extensibility limits of the involved joints ✅these exercises are commonly used in injury rehabilitation of sore or strained muscles