BPK 143 Lecture Notes - Interval Training, Plyometrics, Muscle Contraction

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tealrabbit156

2 Mar 2013

School

Simon Fraser University

Department

Biomedical Physio & Kines

Course

BPK 143

Professor

Tony Leyland

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Document Summary

Relative contributions of aerobic and anaerobic energy systems differ markedly depending on power output. The scientific approach to training is to identify the predominant energy system or systems involved in a given activity, and the pattern of muscle use, and then gear training toward improving the capacity of those systems. General fitness base, referred to as general physical preparation (gpp) Overload is achieved by manipulating a combination of training frequency, intensity, and duration. Not to increase all variables over a short period of time, increase chance of injury. Train yourself based on your self"s ability. The most neglected component of many athletes" regimes. Need to build work capacity in any system ( aerobic or muscle strength/endurance) before you can add the specialized training procedures. Have to maintain a base of work capacity in all areas; cannot just move on and end up doing only one types of training.

Related Questions

Question 2

The DSM-IV describes an "Eating Disorder Not OtherwiseSpecified" as:

self-starvation that leads to severe nutrient deficiencies

compulsive eating disorder

a variety of atypical eating behaviors used to maintain or lowerbody weight

recurrent episodes of extreme overeating followed byself-induced vomiting

Question 3

The nutrition paradox refers to:

coexistance of underweight and obesity in the same region

too mucn vitamin A in foods rich in vitamin C

poor countries that have excessive rates of obesity

obese children from nonobese parents

Question 4

Which of the following represents a nutrition transition?

decreased reliance on carbohydrates

increased consumption of sugar

increased availibility of maize over corn

lower-fat subsistence crops

Question 5

Which of the following is NOT part of the GOBI initiative?

breast-feeding

obesity control

immunization

growth monitoring

Question 6

Which of the following is a response to the drawbacks of theGreen Revolution?

WIC

high yield varities of grains

sustainable agriculture

biotechnology

Flag this Question

Question 70.5 pts

Worldwide, the major cause of undernutrition is:

unequal distribution of food

diseases (like AIDS)

poor farming practices

overpopulation

Question 8

Which agency monitors all confirmed causes of food-borneillness?

EPA

FDA

CDC

USDA

Question 9

In which of the following environments does Clostridiumbotulinum flourish?

acidic

alkaline

<40 degrees F

> 140 degrees F

Question 10

Which of the following is an example of food intoxication?

Norwalk virus

Salmonella

hepatitis A

Clostridium botulinum

Question 11

All of the following describe characteristics of the femaleathlete triad EXCEPT

menstrual dysfunction

disordered eating

hypertension

osteoporosis

Question 12

Impulsive, low self-esteem, seeks attention, extroverted, anderratic describe personality traits of:

bulemia nervosa

binge-eating disorder

obesity

anorexia nervosa

Question 13

Obsessive-compulsive, perfectionism, socially inhibited,compliant, and emotionally restrained describe personality traiatsof

binge-eating disorder

anorexia nervosa

bulimia nervosa

obesity

Question 14

The Institute of Medicine recommends a minimum of ________minutes of physical activity each day for adults.

Question 15

Regular exercise reduces the risk of type 2 diabetes by all butwhich of the following?

decreases the cellular uptake of blood glucose

delays the onset of complications of type 2 diabetes

increases control of blood glucose

enhances the action of insulin

Question 16

What is meant by the overload principle?

stretching a muscle group beyond the joint's healthy range ofmotion

improving fitness by placing extra physical demand on thebody

complete depletion of the body's glycogen

subjecting the body to inappropriately high stress

Question 17

The acronym FIT stands for:

fatigue, intensity, and training.

flexibility, increase, and training.

fitness, increase, and time.

frequency, intensity, and time.

Question 18

To achieve cardiorespiratory fitness it is recommended thattraining should occur ________.

3-5 days a week

daily

more than 5 days a week

2-3 days a week

Question 19

To achieve and maintain physical fitness, exercise intensityshould be ________ of the maximal heart rate.

35-50%

15-25%

25-30%

50-80%

Question 20

In which of the following types of exercise would CP (creatinephosphate) be an important source of energy?

biking up a mountain

sprinting in the 100-meter race

running a 10-kilometer road race

playing in a football game

Question 21

Which is NOT an advantage of aerobic metabolism over anaerobicmetabolism?

Much more energy is produced for every fuel molecule.

Aerobic metabolism acts more quickly.

Harmful metabolites do not accumulate as quickly.

A greater fuel supply is available.

Question 22

An unwanted effect of an overly vigorous warm-up is:

increased muscle temperature.

glycogen depletion.

increased body temperature.

reduced stress levels.

Question 23

Each day Bill power-walks for 45 minutes. Which fuel source(s)provide(s) energy during this activity?

amino acids

glucose

fatty acids

fatty acids and glucose

Question 24

The main disadvantage of using fat as a fuel is:

the body's limited storage capability.

its low energy density.

its slow metabolic breakdown.

the limitation of anaerobic metabolism.

Question 25

Joseph plays basketball for his high school team and he isconcerned that he is not consuming enough kilocalories to supporthis activity. Which of the following would be the best indicatorthat he is not consuming adequate kilocalories?

His hemoglobin is low.

His blood glucose levels are low.

His performance has been impaired.

He is losing weight.

Question 26

Rachel is a gymnast who trains 2 hours/day on average. Shesupports her daily activity by consuming 2,500 kilocalories perday. How many kilocalories should she be consuming fromcarbohydrate sources?

1,500-1,625 kilocalories

1,125-1,300 kilocalories

1,300-1,500 kilocalories

1,625-1,750 kilocalories

Question 27

The best time to replenish glycogen stores is:

the day after exercising.

a few hours before exercising.

the day before exercising.

right after exercising.

Question 28

In which of the following events would carbohydrate loading bethe most beneficial?

cross country skiing

baseball game

weight lifting

100-yard dash

Question 29

Osteoporosis, eating disorders, dehydration, and heat illnessare all possible consequences of:

the Zone diet.

carbohydrate loading.

inadequate dietary intake.

overtraining.

Question 30

Which of the following is the most potentially harmful?

heat syncope

heatstroke

heat cramps

heat exhaustion

Question 31

Which of the following athletes would be LEAST likely to developiron deficiency anemia?

a female marathon runner

a male basketball player who is a vegan

a female gymnast

a male distance swimmer

Question 32

Amenorrhea, sometimes seen in female athletes, is:

the onset of menstruation.

osteoporosis.

the loss of the menstrual cycle.

frequent diarrhea.

Question 33

Some athletes believe that caffeine can enhance athleticperformance because it has been shown to:

increase the transport of amino acids to exercising muscle.

increase muscle flexibility and strength.

increase the use of fatty acids as a fuel source.

regenerate ATP for energy.

Question 34

Which of the following ergogenic aids has been shown to enhanceshort-term exercise and resistance training?

chromium picolinate

creatine

carnatine

ephedrine

Question 35

Consuming processed foods as opposed to whole foods decreasesthe risk of contracting a food-borne illness.

True

False

Question 36

Regular physical activity can increase HDL-cholesterol.

True

False

Question 37

Nearly 1 in 6 American adults reports getting no physicalactivity at all.

True

False

Question 38

Lactic acid is a by-product of high-intensity exercise.

True

False

Question 39

Training can enhance the ability to store glycogen.

True

False

Question 40

The primary fuel source utilized in both anaerobic and aerobicexercise is protein (amino acids).

True

False

Question 41

Studies suggest that athletes need to consume more than 2grams/kg of protein each day to maintain muscle strength.

True

False

Question 420.5 pts

Refigerating or freezing foods will kill any bacteria present inthe food.

True

False

Question 43

Most athletes do not consume enough protein to support theiradded physical activity.

True

False

Question 44

Thirst is a very reliable indicator of dehydration.

True

False

1.Which of the following statements is FALSE?

a. A warm-up should end with you breaking a sweat.

b. Flexibility exercises can follow a general warm-up or be incorporated in the general warm âup.

c. The warm-up should include back arching kicks to prepare the back for the rest of the class.

d. Passive ballistic stretching should only be performed by a trained professional.

e. Cool-down activity aids the venous pump and helps clear lactic acid.

2.Which of the following is a good example of the principle of specificity?

a. Strengthening the hamstring muscle using leg curls.

b. Doing curl-ups to reduce abdominal fat.

c. People who were varsity athletes and have quit exercising being no more protected from health risks than people who never exercised.

d. Two people jogging at the same speed but working at different percentages of their maximum heart rate.

e. a and c

3.Low-fit and obese participants

a. Should use similar but lower intensity movements

b. Use fewer lower body movements and more upper body movements

c. Avoid resistance training exercises until aerobic endurance is established

d. take rests as needed

e. a and d

4.Which of the following DOES NOT characterize low-impact aerobics?

a. At least one foot remains in contact with the floor at all times.

b. Traveling steps are used to increase exercise intensity.

c. Large arm movements are used to increase intensity.

d. The term low-impact aerobics is synonymous with low intensity aerobics.

e. Workout intensity is achieved by repeatedly dropping and raising the center of gravity.

5. Which of the following is LEAST likely to be a benefit of regular participation in cardio exercise?

a. More energy during normal daily tasks

b. Improved oxygen transport and absorption

c. increased speed and faster reaction times

d. A reduced risk of premature death

e. improved neural transmission

1.Which of the following statements is FALSE?

a. A warm-up should end with you breaking a sweat.

b. Flexibility exercises can follow a general warm-up or be incorporated in the general warm âup.

c. The warm-up should include back arching kicks to prepare the back for the rest of the class.

d. Passive ballistic stretching should only be performed by a trained professional.

e. Cool-down activity aids the venous pump and helps clear lactic acid.

2.Which of the following is a good example of the principle of specificity?

a. Strengthening the hamstring muscle using leg curls.

b. Doing curl-ups to reduce abdominal fat.

c. People who were varsity athletes and have quit exercising being no more protected from health risks than people who never exercised.

d. Two people jogging at the same speed but working at different percentages of their maximum heart rate.

e. a and c

3.Low-fit and obese participants

a. Should use similar but lower intensity movements

b. Use fewer lower body movements and more upper body movements

c. Avoid resistance training exercises until aerobic endurance is established

d. take rests as needed

e. a and d

4.Which of the following DOES NOT characterize low-impact aerobics?

a. At least one foot remains in contact with the floor at all times.

b. Traveling steps are used to increase exercise intensity.

c. Large arm movements are used to increase intensity.

d. The term low-impact aerobics is synonymous with low intensity aerobics.

e. Workout intensity is achieved by repeatedly dropping and raising the center of gravity.

5. Which of the following is LEAST likely to be a benefit of regular participation in cardio exercise?

a. More energy during normal daily tasks

b. Improved oxygen transport and absorption

c. increased speed and faster reaction times

d. A reduced risk of premature death

e. improved neural transmission

BPK 143 Lecture Notes - Interval Training, Plyometrics, Muscle Contraction

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