Cedarville PAHL Midterm (Wallace)

Cedarville PAHL Midterm (Wallace) Describe common cultural and personal misconceptions about fitness - ✔✔the body doesn't matter, what I do with my body is disconnected from my soul, exercise doesn't matter, physical ...

Cedarville PAHL Midterm (Wallace) Describe common cultural and personal misconceptions about fitness - ✔✔the body doesn't matter, what I do with my body is disconnected from my soul, exercise doesn't matter, physical appearance and athletic accomplishments define me, care for outward appearance is the best way to attract a godly spouse Contrast dichotomous and holistic views of human beings. - ✔✔dichotomous- all that really matters is the spiritual and not the physical holistic- views us as a whole being and takes into account all parts of life; connection between the body and the spirit What are the consequences of man's rebellion against God? - ✔✔guilt and shame, distortions in relationships, pain in childbirth, cursing of the ground, knowledge of good and evil, original sin for Adam's descendants, and death Why does stewardship of our bodies matter? - ✔✔it is an extension of the claim that everything belongs What should be our focus in searching for a godly spouse? What are the characteristics of a godly husband/wife? - ✔✔our focus should be on the character and dispositions of their heart. characteristics include, for men, leadership, love, provision, protection, and honorable character. for women, disposition to honor leadership, and and a nurturing heart. How is Philippians 4:13 taken out of context by many believers? What is it really saying? - ✔✔people take this verse out of context for athletics, but it really means that we should endure anything for the sake of the Gospel Embodiment is __________________ - ✔✔the state of human existence between conception and death, as well as after the resurrection of the body throughout eternity Christians should be characterized by self-________. - ✔✔self-control What work does God give the Christian that requires embodiment? - ✔✔ignoring this question, can't find it List the concepts/categories included in a Biblical perspective of physical fitness. The parable of the talents in Matthew 13:14-30 describes which of these concepts? - ✔✔never found this answer What is sanctification? How is it lived out in regard to physical wellness? - ✔✔sanctification necessarily incorporates what we do with our bodies (e.g., physical acts of worship, the ordinances of the church, self-control, service). we should take care of the bodies that God blessed us with What are the physiological adaptations associated with chronic endurance training? - ✔✔V02 max, oxygen carrying capacity, mitochondrial and capillary density, maximal cardiac output and stroke volume, resting stroke volume... Explain the 3 basic energy systems used to replenish levels of ATP - ✔✔phosphagen, glycolytic, and oxidative Lactate vs. lactic acid - ✔✔substance created when glucose is broken down for physical activity (high energy demand) vs. less intense exercises Which system produces the most ATP? - ✔✔aerobic system Which type of exercise is used to train each system? - ✔✔phosphagen: short distance sprints glycolytic: mid-distance sprints, shuttle runs oxidative: long-distance sprints, pace-tempo training, long slow distance runs Explain each factor related to endurance performance: VO2max Lactate threshold Exercise economy Muscle fiber type Compare VO2max to lactate threshold as a predictor of performance Which type of muscle fibers tend to perform better at longer endurance events? At sprints? - ✔✔V02 max: max amount of oxygen a body can take in and utilize during one minute (strong correlation with running performance) Exercise economy: amount of energy required to maintain a consistent pace muscle fiber type: V02 max indicates how long you can run, and lactate threshold gets higher with the number of miles and duration slow-twitch perform better at longer endurance events, fast-twitch for sprints Explain the types of endurance training listed below, including exercise intensity, duration, frequency, and work/rest ratio: - ✔✔exercise intensity: how intense the exercise is duration: how long frequency: how often work/rest ratio: number of sets and reps versus how long the rest is Which type of training combines elements of other types listed in this chart? - ✔✔chart ? Define the 3 measures of intensity for endurance training. - ✔✔talk test, intensity scale, max heart rate Explain the 3 guidelines for selecting shoes. - ✔✔where you plan on running, desired level of cushioning, desired level of support Which category of support is appropriate for each pattern of pronation? - ✔✔neutral shoes for supinate, stability shoes for mild to moderate overpronation, motion control for moderate to severe overpronation List the 5 tips for selecting the right running shoe. - ✔✔try on shoes at the end of the day, try on both shoes, allow for a thumbnail's length of space in the toe box, bring insoles or running socks, and make sure the shoes are comfortable right out of the box List the physiological adaptations associated with chronic strength training - ✔✔higher VO2 max, higher oxygen carrying capacity, Define tempo, progressive overload, specificity, and accommodation. - ✔✔tempo: pace or rhythm in which a movement is performed progressive overload: periodic increases of training variables in order to increase progress over time specificity: training should be relevant to activity to produce desired effect accommodation: body's response to constant stimulus decreases over time Define agonist, antagonist, and stabilizer muscles and give an example of how they work together in a lift. - ✔✔agonist: contrasting muscle antagonist: opposing the contrasting muscle (opposite) Define these types of contractions: concentric, eccentric, isometric, isotonic - ✔✔concentric: increases tension as it shortens eccentric: increases tension as it lengthens isometric: joint ankle and muscle length do not change isotonic: against resistance, length of muscle changes Define compound lifts and list the basic 5 compound lifts. - ✔✔movement that includes one or more major muscle groups (bench, row, press, squat, dead lift) According to Simmons, general physical preparation should account for __________% of training. - ✔✔80% Between the ages of 30 and 65, the average American loses ____ lb of ________ and gains ______lb of_______________. - ✔✔couldn't find the answer At what age does bone density peak? - ✔✔25 Can fiber type transition of muscle fibers occur with chronic strength training? Explain. - ✔✔No, they do not change type regardless of training Henneman's size principle states that _______________________________. - ✔✔under load, muscle fibers are recruited from smallest to largest Sarcoplasmic hypertrophy is characterized by _________________________. - ✔✔growth of sarcoplasm and noncontractile proteins Myofibrillar hypertrophy is characterized by ___________________________. - ✔✔growth of myofibrils and actin and myosin filaments Differences between men and women in number and size of muscle fibers. - ✔✔men have more probably If training for two different goals, which goal rep range should be chosen? - ✔✔the middle, about 6 List the training considerations for advanced lifters. - ✔✔idk Define mobility, flexibility, stability, and balance. - ✔✔mobility: ability of a joint to move unhindered flexibility: ability of a muscle to move unhindered balance: control body's position while stationary Explain the 8 factors which influence mobility and flexibility. - ✔✔neutral control, joint structure, connective tissue, gender, age, activity level, strength training with limited range of motion, extreme muscle hypertrophy What are the functions of the Golgi tendon organ and muscle spindles? - ✔✔relaxation and lengthening List and explain the 4 types of stretching. Which type is best performed before an exercise session? Which one after a session? Which one is not generally recommended and why? - ✔✔static (after), ballistic (fast, not generally recommended), dynamic (simple, before), PNF (with a partner Explain the 3 basic phases of prehab. - ✔✔soft tissue work, dynamic stretching (before), movement specific activation What are the ACSM guidelines for frequency, intensity, duration, and repetitions for static stretching? - ✔✔3 or more days a week, mild discomfort, 10-30 seconds, 3-5 times a stretch Define tonic and phasic muscles, give examples of each type, and explain Page's recommendations. (p. 155) - ✔✔tonic: flexers (hamstrings, abductors, tighten with age) phasic: extensors (quads, glutes, weaken with age don't bounce, don't stretch if it is very painful/injury List the prominent causes of low back pain/injury. - ✔✔herniated disk, spinal stenosis, piriformis syndrome, arthritis List the common agitators of low back pain. - ✔✔prolonged sitting or standing, certain sleeping positions, poor posture ________________ exercises avoid damage to the intervertebral discs in the lower back. - ✔✔Sciatica What is the Valsalva maneuver and how can it protect the lower back? - ✔✔breathing method, see if ANS is having problems