Exam 2

• What are the 4 different Types of Stretching Techniques?

  Static, Ballistic, Dynamic, Proprioceptive Neuromuscular Facilitation
• Which type of stretching is this?

  • muscle is gradually stretched, held for 15-30 seconds
  • Safe & effective

  Static
• What are the 3 phases of static stretching?

  Easy, Developmental, Drastic
• What Type of Stretching is this?

  • Bouncing at extreme ROM or point of discomfort
  • Increases stretch receptor activity
  • Could cause injury
  • Reflex muscle contraction make it harder to stretch

  Ballistic
• Ballistic Stretching:

  • Bouncing at extreme ROM
  • Increases stretch receptor activity
• What Type of Stretching is this?

  • Functional Movement Patterns
  • Does NOT involve rapid bouncing
  • Functional Flexibility

  Dynamic
• Dynamic Stretching:

  • Functional Movement Patterns
  • Does NOT involve rapid bouncing
  • Functional Flexibility
• Benefits of Flexibility:

  1. Joint Health
  2. Prevention of Low-back pain & injuries
  3. Relief of aches & pain
  4. Maintain of good posture & balance
• Functions of the Spine:

  1. Structural Support
  2. Surrounds & protects spinal column
  3. Attachment Site
  4. Movement
• What Impacts

  • Approximately 2/3 Canadians in a given year
  • Big strain on healthcare system
  • Increases susceptibility with age

  Back Pain
• What is this improving?

  • Whole body exercises that force the core muscles to stabilize the spine in many different directions

  Low Back Health
• What Type of Stretching is this?

  • Uses reflexes initiated by both muscle & joint receptors to cause greater training effects
  • Alternating contraction & relaxation of agonist & antagonist muscles
  • Most Effective stretching Techniques for changing ROM
  • 2 person techniques
  • Leads to lower resistance and higher ROM

  Proprioceptive Neuromuscular Facilitation
• PNF:

  • Uses reflexes initiated by both muscle & joint receptors to cause greater training effects
  • Alternating contraction & relaxation of agonist & antagonist muscles
  • Most Effective stretching Techniques for changing ROM
  • 2 person techniques
  • Leads to lower resistance and higher ROM
• What are the components of Skill-Related Fitness (SRF)?

  • Balance
  • Coordination
  • Agility
  • Power
  • Speed
  • Reaction Time
• SRF and Skills:

  • They are NOT the same
  • Multiple SRF come together to make a Skill
• True of False:

  Increases in Skills Related Fitness (SRF) may compensate for a poor SRF

  True
• Which SRF is this:

  • The ability to respond or react quickly to a stimulus

  Reaction Time
• Which SRF is this:

  • Ability to perform a whole body movement in a short period of time

  Speed
• Which SRF is this:

  • Ability to exert force rapidly

  Power
• Which SRF is this:

  • Ability to quickly and accurately change body position and direction

  Agility
• Which SRF is this:

  • Accurate, smooth performance of motor tasks using body movements and senses

  Coordination
• Which SRF is this:

  • Ability to maintain equilibrium while moving or stationary

  Balance
• 3 areas of the body that sends signals to control balance?

  • Vestibular System
  • Proprioceptive System
  • Visual System
• Muscular Strength:

  • Amount of force or resistance a muscle or group of muscles can exert for ONE repetition
  • Amount of force a muscle can produce in a SINGLE maximum effort
• What are the Factors that Determine Strength?

  1. Heredity
  2. Muscle Size
  3. Leverage
  4. Muscle Mechanics
  5. Neural Factors
  6. Fibre Types
• Factors that Determine Strength:

  • _____ influences fibre types, size, rate of growth, & muscle repair
  • Biggest limiting factor of all

  Heredity
• Factors that Determine Strength:

  The order of which of parts of the muscles from smallest to largest

  • Sacromere
  • Myofibril
  • Muscle Fibre
  • Fascicle
• Which muscle size theory is this?

  Increases in the number of myofibrils, therefore increases the size of fibres

  Hypertrophy
• Which muscle size theory is this?

  Increases in the number of fibres, therefore increases the size of the bundle

  Hyperplasia
• Which Muscle Size Theory is most accepted?

  Hypertrophy
• What type of exercise is this?

  • Capacity of a muscle group to complete an uninterrupted series of repititions as often as possible with low resistance
  • Ability to HOLD or REPEAT a muscle contraction for a long time


  Muscle Endurance
• Fibre types:

  1. Slow Oxidative Fibres
  2. Fast Glycolytic Fibres
  3. Fast Oxidative Glycolytic Fibres
• Physical Fitness Benefits:

  Muscular Strength and Endurance can lead to improvements in:

  1. Personal Appearance
  2. Daily Activities of Living
  3. Sport Skills
• Neural Factors

  • Brain & nervous system an activate more motor units when they need to generate larger amounts of forces
  • Strength Training - body learns to recruit more motor units & increase how often these units fire
  • Muscle Learning
• What are the 3 Health Benefits of Muscular Training:

  1. Maintain Muscle Mass
  2. Manage Body Composition
  3. Increased bone Mineral Content
• Which Health Benefit is this for training?

  • Strength required to perform daily activities never change
  • Maximum strength decreases gradually with age
  • Decreases start ~ 30 years old
  • Sarcopenia 


  Maintain Muscle Mass
• Increased bone mineral Content:

  • impacts the strength of bones (density)
  • Strengthen training can lessen the extent of bone loss
  • Osteoporosis = low bone mass & deterioration of bone tissue
• Manage Body Composition:

  • High proportion of fat-free mass
  • the greater the muscle mass, the higher the metabolic rate
  • Metabolic Rate: rate at which your body uses energy
  • muscle uses a lot more energy than fat
• True or False:

  Female nervous system can activate muscles faster.

  False
• Muscular fitness: Sex Difference

  • While women typically average, 60-85% of the absolute strength of men, women are as strong as men in relative strength