EXAM 2
Exercise Science 191 with Crowley at University of South Carolina - All Campuses
About this deck
By: Chris Mearsheimer
Created: 2010-11-08
Size: 14 flashcards
Views: 55
Created: 2010-11-08
Size: 14 flashcards
Views: 55
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What are 5 physiological benefits to an aerobic exercise program?
-
- a higher maximal oxygen uptake
- increase in the oxygen-carrying capacity of the blood
- decrease in resting heart rate
- an increase in cardiac muscle strength
- a lower heart rate at given workloads
- increase in the number of functional capillaries
- faster recovery time
- lower blood pressure and blood lipids
- increase in fat burning enzymes
Ryan is a cross country runner that comes to your facility. He is looking to improve his vo2max and thus improve his race times. Using the principles of exercise prescription,devise a program that will help him to achieve his goal.
- Frequency
- 2-3 times per week
- Intensity
- 60-85% of vo2max
- Time
- 20-30 minutes
- Type
- Running
- What are the Tests for CR Fitness
- Step Test
- 1.5 mile Run
- 1.0 mile Walk
- 12 Minute Swim Test
- Astrand rhyming Cycling Test
- Rationale for testing
- to educate participants regarding present fitness levels and compare them to health fitness and physical fitness standards
- to motivate individuals to participate in exercise programs
- to provide a foundation for exercise prescription
- to evaluate improvements achieved through exercise programs and make adjustments
- to monitor changes in fitness over the years
As a strength and conditioning specialist you are asked to design a program to focus upper and lower body strength improvements for offensive linemen at an area high school. develop a program based on the 5 principles of strength training outlined in lecture.
Mode:
- Isometric,isotonic,isokinetic?
- Free weight or machine?
Resistance:
- What percentages of 1RM
- Greater than or equal to 80%
Sets:
- How many sets for strength development
- 3-5 sets
- Rest intervals between sets?
- 2-4 mins
Frequency:
- How many sessions per week?
- 2-3
Volume:
- High intensity, low volume
What are the Advantages of Free Weights
- cost
- variety
- portability
- one size fits all
- balance
What are the Advantages of Machines
- safety
- selection
- variable resistance
- isolation
- time
- flexibility
- rehabilitation
- skill acquisition
List 5 benefits of Strength Training
Increase or maintains resting metabolic rate
- Encourages weight loss and maintenance
- Decrease the risk for injury
- Prevents osteoporosis
- Reduces chronic back pain and alleviates arthritic pain
- aids in childbearing
- improves cholesterol levels
- promotes psychological well-being
- may help lower the risk of high blood pressure and diabetes
- Lowers HR and BP response to lifting heavy weights
Define flexibility and list 3 factors that affect flexibility at a joint.
Flexibility: the ability of a joint to move freely through its full range of motion
- age
- genetics
- gender
- physical activity
- muscle temperature
- joint structure
- previous injury
- ligaments/tendons
- muscle mass, body fat, skin
Sarah is a gymnast who wishes to improve her shoulder and hip flexibility. As a strength and conditioning specialist, follow the principles of flexibility prescription to develop a training program to help her achieve her goals
- Mode:
- static
- ballistic
- pnf
- Intensity
- to the point of discomfort, not pain!
- Repetitions
- 2-4 Reps
- 15-30 seconds
- Frequency
- 5-7 days per week
- Timing
- After the workout/exercise
What are the components of skill related fitness? Define.
- Agility:
- the ability to quickly and efficiently change body position and direction
- Balance
- the ability to maintain the body in proper equilibrium
- Power
- the max force in the shortest amount of time
- Reaction Time
- the time required to initiate a response to a given stimulus
- Speed
- rapidly propel the body from one point to another
What tests can be used to asses these components?
- Agility
- SEMO test
- Balance
- Timed balancing on one leg
- Coordination
- Soda pop test
- Power
- How quickly can you produce the greatest amount of force?
- Standing long jump
- Reaction Time
- Yard stick reaction time test
- Speed
- 50 yard sprint
Considerations for Jerry's Exercise Program
(DIABETES)
(DIABETES)
- Never exercise alone
- Wear a bracelet that identifies condition
- if you inject insulin, do so over a muscle that wont be exercised, then wait an hour before exercising
- be aware of exercise induced hypoglycemia
- check glucose levels before and after exercises
- schedule exercise 1-3 hours after a meal
Estimating Training Intensities:
- Subject 20 year old
- resting heart rate= 68 beats per minute (BPM)
- Maximal Heart Rate = 220 - 20 = 200bpm
- Resting Heart Rate= 68 bpm
- Heart Rate Reserve = 200 (Max) - 68 (Resting) = 132 beats
- Goal = 40-85% of heart rate reserve
- 40% TI = (132x.40) + 68
- 50% TI = (132 x.50) + 68
- 60% TI = (132 x.60) + 68
- 85% TI = (132x.85) + 68
About this deck
By: Chris Mearsheimer
Created: 2010-11-08
Size: 14 flashcards
Views: 55
Created: 2010-11-08
Size: 14 flashcards
Views: 55
About StudyBlue
STUDYBLUE makes things that make you better at school.
Things like online flashcards with photos and audio.
Things like personalized quizzes and friendly reminders about when (and what) to study next.
Think of it as a digital backpack™: access to all of your study materials online and on your phone.
STUDYBLUE exists to make studying efficient and effective for every student, for free. Join us.
“Simply amazing. The flash cards are smooth, there are many different types of studying tools, and there is a great search engine. I praise you on the awesomeness.”
Dennis
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