Exercise Physiology
Nutrition
Aerobic Exercise Prescription
Biomechanics
Sport Psychology
Anaerobic Exercise Prescription
100
Delayed onset muscle soreness (DOMS) tends to peak around _________ post-workout.
1-2 days
100
The body's main source of energy during moderate- to high-intensity exercise is ... and the main fuel source at rest and low-intensity exercise is...
carbohydrates; fats
100
Acronym used to prescribe exercise and what it means?
FITT-VP
frequency, intensity, time, type, volume, progress/pattern
100
Kinetics is the study of...
Causes of motion (forces)
100
What level of arousal is optimal for performance?
moderate
100
Which training goal states that everyone responds differently to a given training stressor?
Individuality
200
What is the disadvantage of field work?
What is the advantage of field work?
less control over research variables
better simulates real world situations
200
The difference between basal metabolic rate (BMR) and energy expenditure (EE) represents...
calories expended during physical activity
200
Minutes of vigorous-intensity exercise per week vs. moderate-intnesity?
75-150
150-300
200
Kinematics is the study of...
types of motion (speed, acceleration, velocity)
200
How can burnout or entrapment be prevented?
adding variety and new challenges, rest days
200
What is the definition of muscle hypertrophy training?
Using a training load and volume that creates an increase in the cross-sectional area of muscle fibers which increases total muscle size.
300
Difference between the heart rate in trained and untrained individuals at rest and during submaximal exercise?
lower in trained, higher in untrained
300
How many kcal/gram are in each macronutrient?
carbs - 4; fat - 9; protein - 4
300
The subjective exercise intensity measures? The scientific exercise intensity measures?
Rating of perceived exertion and the “talk test”
%VO2max, %HR max, Karvonen method
300
What are the 3 risk factors for osteoarthritis?
obesity
previous knee injury
time spent doing high-impact, quick-stop activities
300
What are the research findings on personality types/traits in athletes and exercisers?
No set of personality traits exists for athletes, but... consistent exercisers are more self-motivated/confident than sedentary people. Trained athletes use more productive coping strategies than less trained individuals. Successful athletes possess more positive self-perceptions than less successful athletes.
300
What are the ways load/weight can be prescribed in resistance training?
absolute lbs., %1RM, %RM
400
What theory describes muscle contraction and force production?
Sliding Filament Theory
400
How does sweat loss during exercise affect the heart?
decreases plasma volume, increased blood viscosity, increased blood pressure & heart rate, increased core body temperature
400
What is the Borg scale and what is it best used for?
6-20 Scale: best used for whole-body endurance exercise, cardiovascular conditioning, and clinical or cardiac rehab settings.
400
What are four applications of biomechanics?
•techniques for sport performance and motor skill acquisition •Improve equipment •Prevent injury •Guide rehabilitation and treatment
400
What are the 4 motivation fuels and their definitions?
•Autonomy – control, choice, and self-direction over training goals
•Competence – being effective, capable, and skilled at what you do
•Flow – mental state of total absorption in a task where skill level and challenge are balanced
•Relatedness – a sense of belonging, care, and connection with others
400
Purpose of rest between sets when resistance training?
Recovery - replenish APT-PCr and clear acidity
500
Briefly summarize the positive adaptations that occur in the body's systems with regular exercise training
Become more efficient, don't have to work as hard as the same energy output as someone untrained.
500
Bailey exercises at a MET level of 10 for 30 minutes, 4 times per week. What is her MET-mins this week?
1200 MET-mins
500
Jordan (50 kg) performed a workout with a MET level of 8.2 for 25 mins. How many calories did she expend?
179 calories
500
Give examples of internal vs. external forces.
External: gravity, ground reaction force, friction, drag, spring
Internal: muscle forces, tension, compression
500
Describe the 4 different types of motivation.
500
Difference between repetition-volume and load-volume?
Load-volume adds the weight + reps + sets to get a better indication of total work done in a training session