Kines100: Exercise, Health and Nutrition Exam #2 Study Guide Lectures 10-18Lecture 10 (October 8) What are the 3 types of resistance training that are most commonly associated with a weight training program? What does "iso" mean? How about metric? How does a muscle "contract" and yet have no length change?Three commonly used types of resistance training are isometric training, isotonic training, and isokinetic training. Iso means same and metric means length, tonic means load, and kinetic means movement. The muscle can contract yet not lengthen by actin and myosin engaging, causing a force production but no change in length. Why might isometric exercise/contraction be detrimental to your health? What happens to cause an unhealthy situation? An isometric exercise could be detrimental to ones health because it can cause harm to the cardiovascular system. When isometric exercise is carried out, there is a dramatic blood pressure response to the exercise; the heart will pump harder and there will be a higher blood pressure How does isotonic and isokinetic training differ from the method where there is no length change?Isotonic and isokinetic training differ because while there is no lengthening in the muscle in isotonic training, in isokinetic training, muscle activity is performed at a constant velocity while torque and tension remain constant as the muscles shorten and lengthen.What are concentric and eccentric contractions? In what phase of a lift are these generally used?Concentric contractions is the shortening of the muscle while eccentric contractions is the lengthening phase of the contraction. The concentric contraction usually occurs during the exercise at hand and the eccentric occurs as the muscle returns back to its original position. What are variable and constant resistant exercises? What equipment is needed for these types of exercises?Constant resistance is a form of training where the resistance directed against the target muscle or muscle group does not vary through the range of athletic movement. The lifting of free weights is an example of constant resistance. Variable resistance requires differing degrees of force to be applied to the target muscle to create constant resistance, forcing the muscle to work harder to meet the demands of the exercise. A bicep curl (machine) is an example of variable resistance training. What is isokinetic weight training?Isokinetic weight training is usually a source of training when the muscle activity is performed at aconstant angular velocity while torque and tension remain constant. This is normally used in therapeutic or rehabilitation setting.What are 3 outcomes can one get from a weight training program? What are assessment techniques for each method?Three outcomes someone can get from a weight training program is strength, muscle power, and muscle endurance. Strength is assessed by the one rep max, estimated one rep max, or relative strength (strength in relation to body weight). Muscle power is measured by the number of repetitions in a given time period or the speed or work rate in relation to a specified time period. Muscle endurance is tested by the number of repetitions to exhaustion. What is the Valsalva Manuever and when does it occur?Valsalva Manuever is when we hold our breath during our exercise. To avoid this, we should exhale on the way down in our lift, and inhale on the way up. What types of safety equipment should be used and when should a spotter be requested?Safety equipment, such as clips and clamps, should be used whenever the weights are in motion. A spotter should be requested when you feel as if you are close to not being able to lift the weight completely up.With regard to frequency, how often should one lift weights (per week)? Why are there several answers to this question?Weight lifting should be done between 2 and 6 times a week; most recommended is 2 to 3. There are many answers because every person is different and wants a different out come from the workout. Rest is a main component to weight lifting. We should have 48 to 72 hours of recovery time If doing a total body workout, how many exercises/muscle groups would need to be performed to consider it a complete workout? Why?8; there are 8 primary movers in the body and they should be worked from largest to smallest. What fiber type is predominant in this part of the body?Fast twitchHow many different exercises are needed to completely address the core?4 movement patterns to train the core properly and effectively What are influencing factors of resistance training?Genetics, gender, limb length and skeletal frame size What are the typical male and female differences in upper and lower body strength? What is a leading contributor to this?Females have a 70% of strength a man has in his lower body and 40% of strength a man has in his upper body. The major contributor to this is muscle size/skeletal structure and hormones. How does genetics play a role in muscle fitness potential/development?Back to genetics, muscle fiber/type is a predisposition in muscle fitness potential/developmentWho are the individuals who commonly perform best in resistance training competitions? Why? Individuals with a smaller stature and torso usually win because the weight pivot point is closer to the axis of rotation and as they bring the weight in, they have more support from their shoulders and surrounding muscles. Lecture 11 (October 13)What is the current guideline/recommendation (ACSM/CDC) regarding how much physical activity is needed for health benefits?All people should accumulate at least 30 minutes of physical activity, of at least moderate intensity, preferably most days of the week. 150 minutes a week of moderate intensity.What percentage of adults do not achieve the recommended amount of physical activity? What about college students?50% of adults do not meet recommended physical activity levels and 35-50% of college students are insufficiently active. What percentage of adults who begin exercise training programs dropout within 6 months?It has been estimated that 50% of individuals who begin exercise training programs drop out within 6 months What are some reasons people give for not being physically active?People use lack of time, fatigue, inadequate facilities, lack of will power and lack of knowledge about fitness as excuses to not workout. There are a number of determinants or factors associated with exercise adherence. What are some