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