HPEX 310: Exam 1 With 100% Correct Answers

HPEX 310: Exam 1 With 100% Correct Answers .___% of people will experience LBP ___% americans will be disables by LBP in their lifetime - ANSWER-80% 15% .2 main ways CHO are supplied to muscle - ANSWER-1. blood glucose 2. glycogen (storage form of glucose) most anaerobic ATP production comes from glycolysis produces quick energy AFTER ATP-PC System for intense exercise under 2 minutes .2 physiological factors that determine the amount of force a muscle can generate - ANSWER-1. size of muscle (primary factor) -larger muscle, greater force 2. number of muscle fibers recruited during a movement -the more fibers that are stimulated, the greater the force generated .2 types of isotonic contractions - ANSWER-concentric and eccentric .4 major factors that influence health and longevity - ANSWER-lifestyle: diet and exercise, smoking (most influential) environment: food deserts, air quality genetics health care delivery .5 structural limitations to movement - ANSWER-1. the shape of bones/type of joint (ball and socket vs hinge) 2. stiff muscles 3. connective tissues (ligaments & cartilage) 4. tendons 5. tight skin .adaptations to resistance training - ANSWER--faster fiber recruitment -hypertrophy: increase in muscle size due to fiber size increase .aerobic energy production - ANSWER-exercise 1 min, takes time to get going requires oxygen to make ATP CHO, fats, proteins can all be used to make ATP exercise 20 mins -- gradual shift from CHO to fats as fuel .age predicted max HR formula - ANSWER-THR = (MaxHR) x (Desired Intensity %) .anaerobic energy production - ANSWER-high energy phosphates: first to make ATP, fastest to make ATP, first to run out ATP --ATPase-- ADP + Pi + energy PCr + ADP --creatine phosphate-- ATP + Cr .avoiding injuries - ANSWER-do not hold your breath do not fully extend knee, neck, or back do not stretch muscles that are already stretched do not stretch to the point of pain .ballistic stretching - ANSWER-a series of quick, bouncing-type stretches .barriers to changing lifestyle - ANSWER-lack of knowledge lack of motivation denial low self-efficacy lack of support time family commitments .benefits of being physically active or exercising - ANSWER-decreased fall risk decreased risk of early death decreased anxiety and depression improved cognitive function improved mood decreased risk of strokes, cancers, CVD, osteop .benefits of flexibility - ANSWER-increased joint mobility more efficient body movement better posture prevents LBP .benefits of good posture - ANSWER-minimizes joint wear and prevents arthritis reduces stress on spine ligaments prevents muscle fatigue prevents strains or overuse problems .benefits of strength training - ANSWER-reduces lower back pain reduces joint/muscle injuries delays and reduces age-related decreases in strength improves ADL performance .blood flow through the cardiorespiratory system - ANSWER-vena cava R atrium R ventricle pulmonary artery Lungs pulmonary vein L Atrium L ventricle aorta arteries arterioles capillaries venukes veins vena cava .body composition - ANSWER-the relative amounts of muscle, fat, bone, and other vital parts of the body .cardiorespiratory endurance - ANSWER-the ability of the circulatory and respiratory system to supply oxygen during sustained physical activity .cardiorespiratory system - ANSWER-cardiovascular system and respiratory system .cardiovascular system - ANSWER-heart -- 2 pumps in 1 right side: pumps oxygen depleted blood to the lungs (pulmonary circuit) left side: pumps oxygen rich blood to tissues throughout the body (systemic circuit) circulatory system -- blood vessels arteries: carry oxygen rich blood away from the heart veins: carry oxygen depleted blood from tissues back to the heart .chronic back pain = - ANSWER-6+ months .concentric muscle contraction - ANSWER-muscle shortens during movement against gravity or resistance .current exercise guidelines adults (18-64) - ANSWER-150 mins of moderate intensity 75 mins of vigorous intensity 30 mins most days of the week .dynamic stretching - ANSWER-muscles are stretched by moving joints slowly and fluidly through their range of motion .eccentric - ANSWER-muscle lengthens during movement against gravity or resistance