Essentials of Exercise Science: Lessons 3 & 4
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Questions and Answers

What is muscular strength defined as?

  • The maximal force a muscle or muscle group can exert during a contraction (correct)
  • The maximal capacity of the heart to deliver oxygen
  • The range of motion available at a joint
  • The ability to exert a force repeatedly over time

    • Which of the following is NOT a major component of physical fitness?

  • Cardiovascular Endurance
  • Dietary Balance (correct)
  • Flexibility
  • Muscular Fitness

    • What percentage of total resistance during joint movement is contributed by ligaments?

  • 41%
  • 2%
  • 47% (correct)
  • 10%

    • Which factor does NOT influence flexibility?

    <p>Body Mass Index</p> Signup and view all the answers

    What describes cardiovascular endurance?

    <p>The maximal capacity for heart and lungs to deliver oxygen</p> Signup and view all the answers

    What external factor is essential for lengthening a muscle fiber?

    <p>External Force</p> Signup and view all the answers

    How does muscular endurance differ from muscular strength?

    <p>It involves lower intensity activities over a longer period</p> Signup and view all the answers

    Which of the following factors can affect flexibility due to past injury?

    <p>Joint Structure</p> Signup and view all the answers

    What happens to a very fit person regarding further improvements in performance?

    <p>They are less likely to improve further.</p> Signup and view all the answers

    What does the introduction of a new exercise primarily affect?

    <p>Neuromuscular and motor-unit activation response.</p> Signup and view all the answers

    Which stage in the General Adaptation Syndrome model is characterized by an initial burst of energy in response to stress?

    <p>Alarm stage</p> Signup and view all the answers

    During the alarm stage of General Adaptation Syndrome, which hormones are released?

    <p>Cortisol and epinephrine</p> Signup and view all the answers

    What is one effect of stress on an individual according to the General Adaptation Syndrome model?

    <p>It can negatively impact psychological and physical health.</p> Signup and view all the answers

    How long does the 'remarkable gains' phase in the alarm stage typically last?

    <p>2-3 weeks</p> Signup and view all the answers

    What is one typical consequence of the resistance stage in General Adaptation Syndrome?

    <p>The body adapts effectively to the stressor.</p> Signup and view all the answers

    What does excessive chronic stress during the exhaustion stage typically lead to?

    <p>Increased likelihood of injury or illness.</p> Signup and view all the answers

    What is the primary function of the Phosphagen System?

    <p>To provide energy for short bursts of high intensity</p> Signup and view all the answers

    What is the maximum duration for which anaerobic glycolysis can efficiently produce ATP?

    <p>From 1 to 3 minutes</p> Signup and view all the answers

    Which statement best describes aerobic glycolysis?

    <p>It produces a large amount of ATP from fatty acids</p> Signup and view all the answers

    Which component is NOT part of the Phosphagen System?

    <p>Fats</p> Signup and view all the answers

    What is the primary source of energy for anaerobic glycolysis?

    <p>Glucose and glycogen</p> Signup and view all the answers

    What restricts the anaerobic glycolysis system during sustained activity?

    <p>Accumulation of lactic acid</p> Signup and view all the answers

    How long does the Phosphagen System typically provide energy?

    <p>5-10 seconds</p> Signup and view all the answers

    Which factor does NOT influence the contribution of energy systems?

    <p>Body fat percentage</p> Signup and view all the answers

    What is a key source of energy for aerobic glycolysis?

    <p>Fatty acids</p> Signup and view all the answers

    Which statement about ATP production in aerobic glycolysis is true?

    <p>It requires a continuous supply of oxygen for sustained ATP production.</p> Signup and view all the answers

    What is the first step in the Hold-Relax with Agonist contraction PNF stretching method?

    <p>Apply a passive pre-stretch for a duration</p> Signup and view all the answers

    What is the primary characteristic of PNF stretching that makes it effective?

    <p>It involves reciprocal inhibition and autogenic inhibition</p> Signup and view all the answers

    According to the principle of Specificity, what is essential for a training program?

    <p>Matching activities to the desired outcomes</p> Signup and view all the answers

    During the Contract-Relax PNF stretching method, what is the immediate action after the individual pushes against the trainer's force?

    <p>Relax the muscle</p> Signup and view all the answers

    What does the principle of Diminishing Returns state?

    <p>Fitness improvements plateau as one approaches genetic limits</p> Signup and view all the answers

    What occurs when training ceases, according to the principle of Reversibility?

    <p>Physical improvements reverse to pre-training levels</p> Signup and view all the answers

    In PNF stretching, what is performed after the individual relaxes in the Hold-Relax method?

    <p>Perform a passive stretch of the antagonist muscle group</p> Signup and view all the answers

    Which of the following is a major goal of applying the Overload principle?

    <p>Gradually increasing physical demands for strength development</p> Signup and view all the answers

    What is involved in the first step of the Contract-Relax PNF technique?

    <p>Engaging in concentric contractions of the antagonist</p> Signup and view all the answers

    In the context of PNF stretching, what best describes the term 'agonist'?

    <p>A muscle that assists in producing the desired movement</p> Signup and view all the answers

    What is the outcome of systematically applying the principle of Progression in training?

    <p>Continual enhancement of physical performance</p> Signup and view all the answers

    How long should each hold occur during the Hold-Relax phase of PNF stretching?

    <p>6 seconds</p> Signup and view all the answers

    What does the term 'autogenic inhibition' refer to in PNF stretching?

    <p>Relaxation of a muscle after intense contraction</p> Signup and view all the answers

    What effect does applying the Overload principle have on an individual’s training approach?

    <p>Promotes adaptation and strength gains over time</p> Signup and view all the answers

    What role does the agonist muscle play during a bicep curl?

    <p>It is the primary muscle responsible for generating force.</p> Signup and view all the answers

    Which muscle group would be considered the antagonist during the upward phase of a bicep curl?

    <p>Triceps brachii</p> Signup and view all the answers

    What characterizes an eccentric contraction?

    <p>The muscle lengthens and returns to its original state.</p> Signup and view all the answers

    What is the primary function of synergist muscles during a joint action?

    <p>To assist the prime mover and stabilize the joint.</p> Signup and view all the answers

    During which phase of a bicep curl does the biceps brachii exhibit concentric contraction?

    <p>During the upward phase of the curl.</p> Signup and view all the answers

    Which of the following best defines the antagonist muscle's role?

    <p>It provides opposing force to the movement of the prime mover.</p> Signup and view all the answers

    Which type of muscular contraction involves the muscle overcoming a resistive force while shortening?

    <p>Concentric contraction</p> Signup and view all the answers

    In terms of muscle function during movement, what is a key characteristic of synergist muscles?

    <p>They can act as stabilizers or neutralizers.</p> Signup and view all the answers

    What is the correct definition of the anatomical position?

    <p>Standing with heads, eyes, and palms facing forward</p> Signup and view all the answers

    Which plane of motion divides the body into top and bottom halves?

    <p>Transverse Plane</p> Signup and view all the answers

    In anatomical terminology, what does 'proximal' refer to?

    <p>Closer to the attached end of the limb</p> Signup and view all the answers

    According to Newton’s 1st Law, what will happen to a body at rest?

    <p>It will remain at rest unless acted upon by a force</p> Signup and view all the answers

    Which category does the Law of Reaction fall under in Newton's laws?

    <p>Third Law</p> Signup and view all the answers

    What does 'medial' refer to in anatomical terms?

    <p>Toward the midline of the body</p> Signup and view all the answers

    What is the relationship between the force and mass as described in Newton’s 2nd Law?

    <p>Force is inversely proportional to mass</p> Signup and view all the answers

    Which of the following describes the action of muscles during a bicep curl at the sticking point?

    <p>Experiencing a mechanical disadvantage</p> Signup and view all the answers

    Which of the following terms refers to being closer to the body surface?

    <p>Superficial</p> Signup and view all the answers

    What is kinesiology primarily the study of?

    <p>Human body movements</p> Signup and view all the answers

    Which muscle action is best characterized by an eccentric contraction?

    <p>Lowering a dumbbell in a bicep curl</p> Signup and view all the answers

    What are the three planes of motion in kinesiology?

    <p>Frontal, Sagittal, Transverse</p> Signup and view all the answers

    How does understanding kinesiology benefit personal trainers?

    <p>Helps in analyzing movements related to exercise</p> Signup and view all the answers

    Which term describes movement toward the back of the body?

    <p>Posterior</p> Signup and view all the answers

    Study Notes

    Essentials of Exercise Science

    • This is a lesson outline for exercise science.
    • Lesson 3 and 4 are covered in the provided documents.

    Lesson 3: Flexibility Training

    • Factors contributing to flexibility:
      • Muscle and connective tissue properties
      • Ligaments (47%), Muscles (41%), Tendons (10%), Skin (2%)
      • Age, Gender, Joint structure/past injury, Tissue temperature, Circadian variations
    • Neurological properties of stretching:
      • Stretch response (muscle spindle) & stress-relaxation
      • Golgi tendon organ (GTO) response
      • Creep and stress relaxation
    • Types of stretches:
      • Static stretching (active/passive)
      • Dynamic stretching
      • Ballistic stretching
      • Myofascial release
      • Proprioceptive neuromuscular facilitation (PNF)

    Lesson 3: General Training Principles

    • Specificity: Training must be tailored to the desired outcome/goal
    • Progression: Systematically increase resistance/duration
    • Overload: Exceeding normal loads in order to improve
    • Reversibility: Lack of training leads to loss of improvement (regression)
    • Diminishing returns: Improvement rate slows as fitness approaches peak performance

    Lesson 3: General Adaptation Syndrome (GAS)

    • Alarm stage: Initial response to stress/exercise; increased energy, HR, BP.
    • Resistance stage: Body adapts to prolonged stress; elevated HR, BP, and muscular adaptation.
    • Exhaustion stage: Body's resources are depleted; fatigue, injury, illness

    Lesson 3: Overtraining Syndrome

    • Symptoms: Decline in performance, change in appetite, weight loss, sleep disturbances, multiple colds.
    • Prevention: Periodization training (alternating easy, moderate, hard training days)

    Lesson 3: Bioenergetics

    • ATP: Adenosine triphosphate (energy currency)
    • Energy systems:
      • Phosphagen system (0-10 seconds)
      • Anaerobic glycolysis (1-3 minutes)
      • Aerobic glycolysis (>3 minutes)

    Lesson 4: Human Anatomy

    • Anatomical Position: Standing erect, forward-facing.
    • Anatomical terms: Anterior/posterior, superior/inferior, medial/lateral, proximal/distal, superficial/deep.
    • Planes of motion: Frontal, sagittal, transverse

    Lesson 4: Kinesiology

    • Kinesiology: Study of human & nonhuman movements and mechanical aspects of the body.
    • Newton's Laws: Inertia, Acceleration, Reaction.
    • Force production (muscle types): Agonist (prime mover), antagonist (opposite action), synergist (assists prime mover)

    Lesson 4: Types of Muscular Contractions

    • Concentric: Muscle shortens, overcoming resistance
    • Eccentric: Muscle lengthens while under tension
    • Isometric: Muscle contracts but doesn't change length

    Lesson 4: "Joints, Movements, Planes, and Muscles"

    • Overview of joints, movements, planes, and muscles
    • Discusses various types of joints and their associated movements in each plane of motion (frontal, sagittal, transverse)

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    Related Documents

    Essentials of Exercise Science: Lesson 3 & 4 PDF

    Description

    Explore fundamental concepts from Lessons 3 and 4 of Exercise Science, focusing on flexibility training and general training principles. Delve into the factors affecting flexibility, different types of stretches, and key principles such as specificity and progression that are essential for effective training.

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