KINES 100: exam 2
57 Cards in this Set
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Types of resistance training
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isometric, isotonic, isokinetic
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isometric resistance training
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no length change of the muscle cell; actin and myosin engage; used for weight lifting exercise and daily activity
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advantages of isometric training
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reguires no equipment, can be done anywhere, and builds strength rapidly
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disadvantages of isometric training
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in athletics, there is limited carryover to performance and can be potentially harmful to cardiovascular system
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isotonic resistance training
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muscle cell shortens with the exercise and then returns to normal resting length
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concentric contraction
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shortening phase of isotonic resistance training
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eccentric contraction
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lengthening phase of isotonic training; plyometrics and negatives
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isokinetic resistance training
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muscle activity performed at a constant angular velocity; torque and tension remain constant while muscles shorten or lengthen; used in therapy situations
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assessing muscle fitness: strength
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1 rep max; estimated (less likely to cause injuries; ex: how much one can lift in a sum of 3 max effort lifts); relative strength (strength in relation to body weight)
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assessing muscle fitness: muscle power
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# of repetitions in a given time period; speed or work rate in relation to a specific time period; ex: vertical jump
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assessing muscle fitness: muscle endurance
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# of repetitions to exhaustion; ex: crunches, push ups, etc
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F.I.T concept for resistance training: Frequency
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2-6 days a week; 2-3 most common; depends on the program; need sufficient recovery time (48-72 hours)
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F.I.T concept for resistance training: Intensity
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strength: 85-90% resistance, 2-6 reps, 5+ sets; power: 70% resistance, 8-12 reps, 2-3 sets; endurance: 60% resistance, 15-25 reps, 2-3 sets
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F.I.T concept for resistance training: Time
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dependent on # of exercises and # of sets
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ASCM/CDC guidelines for exercise adherence
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at least 30 mins of physical activity, at least of moderate intensity, preferably most days of the week (150 mins/week)
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Magic 50 #
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50% of adults don't meet the recommended physical activity levels; 50% who begin exercise training programs drop out within 6 months
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Determinants of exercise adherence
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personal/demographic; physical; psychological; knowledge/beliefs; program/environmental
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self-motivation determinant
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the higher the motivation, the higher the adherence
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mood disturbance determinant
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the higher the mood disturbance, the lower the adherence
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perception determinant
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the better your perception of yourself, the higher the adherence
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social support determinant
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the more support, the higher the adherence
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Home Based P.A.
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higher adherence rates for home-based exercise programs compared to group-based
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Factor P
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purposeful P.A. e.g. purpose of transportation, purpose of walking the dog, home maintainance, etc
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preferred exertion
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allows individuals to self select the exercise intensity
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athletes v. mental health patients
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inverse relationship between physical fitness and psychopathology; athletes characterized by iceberg profile
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former athlete later in life
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20 years later iceberg profile more like general population, but had positive mental health
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psychological benefits
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depression, anxiety, cognition, pain, and self-esteem
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Depression chronic exercise
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with mild-moderate depression exercise worked as well as therapy and drugs; severe usually requires professional treatment with exercise as an adjunct treatment
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depression acute exercise
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Koltyn et. al found that there were mood improvements after one workout in study conducted on a group of pregnant women
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Anxiety chronic exercise
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ex. interventions (3-12 weeks) resulted in the greatest reduction in anxiety symptoms (4-12 weeks); longer sessions are better than shorter sessions
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Anxiety acute exercise
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one exercise can reduce state anxiety
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cognition chronic exercise
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programs led to improvements in cogn. function (effects more prominent in individuals experiencing mild cogn. probs)
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cognition acute exercise
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learning and memory improved; cogn. function may be impaired during exercise performed at high intensities
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Pain chronic exercise
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long term programs reduced pain symptoms across a variety of pain conditions; program should be highly individualized; exercise-induced analgesia=reduction in pain
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pain acute exercise
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pain reduced following aerobic, resistance, and isometric exercises ex: in healthy individuals
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koltyn et. al's findings about pain and exercise
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examined changes in upper and lower body pain following an 8-week progressive strength training program; indicated a significant decrease in upper and lower body pain following strength training
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Self-esteem chronic exercise
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programs 8-12 weeks (aerobic and resistance) lead to improvements of self esteem; greater in people with lower baseline levels of self-esteem; sonstroem's model
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sonstroem's model
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P.A.-->physical fitness-->estimation<-->self-esteem
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monoamines
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norepinephrine and serotonin have been examined and exercise has been found to impact their brain levels in animals
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exercise addiction
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fits DSM-IV criteria for substance abuse
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overtraining
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systematically planned; significant increase in training volume; with proper taper, results in increased performance; STIMULUS
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staleness
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a drop in performance that's not improved with rest and reduction in training; research on endurance-based sports; RESPONSE
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staleness in elite distance runners
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60% women; 64% men
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micronutrients
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non-caloric: need them to extract calories from macronutrients; vitamins and minerals
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vitamins
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essential; non-caloric; needed in microscopic quantities; organic (contains carbon); solubility
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fat soluble
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body doesn't excrete; stores excess; deficiencies develop slowly; more risk of toxicity
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water soluble
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body excretes; doesn't store it; deficiencies develop rapidly; not a lot of toxicity risk
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Vitamin A sources
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preformed A-retinol; milk; provitamin or precursor-->carotenoids (orange/yellow fruits and veggies, dark green veggies)
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Vitamin D sources
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synthesize in skin from cholesterol using UV light; milk
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Vitamin E sources
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whole grains, wheat germ, seed oils
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B-vitamin sources
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proteins, whole grains, dark green leafy veggies
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folate sources
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leafy green veggies
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B12 sources
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animal food
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minerals
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inorganic; helps the bones and neurological transmissions
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calcium sources
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milk products; dark leafy green veggies (kale, collards, broccoli, etc); fortified food
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iron sources
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heme form: meat fish and poultry; non-heme form: plant food
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increase iron absorption
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MFP (meat fish poultry) factor; vitamin C foods
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KINES 100: Anatomy