2070 Final Test Review PDF

Final Test Review - 2070 40 Multiple Choice and True/False FITT Formula Frequency, Intensity, Time, Type Remember MHR 220-age then multiply by % for your THR For example, for a 20year old, 200 x 70-80% = 140bpm-160bpm The Muscular System Three types of muscle tissue Skeletal – is controlled volunta...

Final Test Review - 2070 40 Multiple Choice and True/False FITT Formula Frequency, Intensity, Time, Type Remember MHR 220-age then multiply by % for your THR For example, for a 20year old, 200 x 70-80% = 140bpm-160bpm The Muscular System Three types of muscle tissue Skeletal – is controlled voluntarily by the nervous system and the brain. It allows us to move, and it is the kind of muscles we are usually referring to when we say “muscle” Smooth- in an involuntary muscle that is controlled automatically by signals from the brain and body. Cardiac – also called myocardium, is found only in the heart Muscular Diagram Labelling *See Lecture Slides for Muscle Diagram Labelling Muscles to know are Muscular Capacity What are the Health Benefits of Resistance Training? Muscles gain strength Positive changes in body composition Higher Resting metabolic rate Reduction of back pain Increase in bone mineral density Improved glucose utilization Muscle fibres increase in size - known as Hypertrophy Terms to know 1RM: (1 repetition max) one maximal repetition of weight Repetition (rep): one complete movement of an exercise Set: a group of repetitions Overload principle: the principle that muscle mass can be built up only if the muscle is subjected to a greater than normal workload General adaptation: the process of preparing your muscles, joints, tendons, and ligaments for intense training by educating the neuromuscular component so that gains can be seen; characterized by higher repetitions, lower intensities, and short rest periods Atrophy = muscles getting smaller Muscular Strength vs Power vs Endurance Muscular strength is the amount of force a muscle can produce in a single effort. For example, Maximum Bench Press or Maximum Squat for 1 repetition Power - explosiveness, the ability to move weight with speed, the ability to overcome resistance in the shortest period of time. For example, sprinting and throwing events in the Olympics. Muscular Endurance the ability of a muscle or movement to exert force against a load, consistently and repetitively, over a period of time. For example, performing 50 push-ups or 200 body weight squats. Muscle Action Main focus for test is on Prime Movers (agonist) and Antagonist Bench Press: Prime movers (agonist) are the anterior deltoids, the triceps, and the pectorals. Secondary Mover: Deltoids Antagonists are the posterior deltoids, the biceps, and the latissimus dorsi/rhomboids. Stabilizers The rhomboids help keep the scapula retracted during the movement as Lat Pull Down Agonist muscle: Latissimus dorsi (lats) is the prime mover responsible for the movement. Secondary Mover: The Biceps Antagonist muscle: Deltoids oppose the action of the lats and some triceps Stabilizers – Include Core Muscles, Teres Minor Overall Conditioning Program Don’t need to memorize this chart from lecture. It is just 1 example of a program. Just know that a mix of upper body, lower body exercises and core exercises is a sufficient program for most people. This example is performed 3x per week, 4 sets, 8-10reps. This would change depending on a person’s goals and current level of training etc. Principles of Resistance Training Exercise selection - The training must be suitable and specific to the particular sport, aspect of fitness or muscles you want to train. Muscle balance – Working on the full body in order not to create muscle imbalances. Exercise order – When resistance training, compound movements usually performed first. Rest – Can change based on your training goals a specific workout. Can be as short as 10seconds and up to 5-10min. Breathing – Breath out during concentric phase and in during eccentric phase Speed of contraction/tempo – Again depends on goals and amount of weight. For example, training for power (speed) would be faster tempo than hypertrophy training. Technique – always use good form as people demonstrated during presentations Bench Positioning (for bench press)- lie on the bench, make sure your butt, upper back, and head are all in good contact with the pad. Line up your eyes with the bar and make sure your neck is positioned neutrally to prevent injury. Common Terminology Used Throughout the Terms Functional Exercises - trains the same muscle movements you use in everyday life or specific to sports. Uses the body as a whole. HIIT – Hight Intensity Interval Training Metabolism - chemical processes that occur within a living cell or organism that are necessary for maintaining life. The rate at which we burn calories or energy is our Metabolic Rate Plyometrics - a method of training that enhances an individual’s “explosive” reaction through rapid and powerful muscular contractions through stretch-shortening cycles; a concentric action immediately preceded by an eccentric action Superset - a system involving performing two exercises in succession, without rest; often used to exercise opposing muscle groups and results in increased strength and muscle mass of the targeted muscle group Aerobic vs. Anaerobic Exercise Cross training - engaging in two or more sports or types of exercise in your program Compound Exercises - uses several muscle groups collaboratively to perform a movement, of across 2 or more joints. PREP – Physical Readiness Evaluation for Police *See Slides for everything you need to know about the PREP