HKIN 303 Final Exam Multiple-choice Topics | Questions And Answers Latest {2024-
2025} A+ Graded | 100% Verified
What are the general components of a warmup? - aerobic exercise, stretching, sport specific
movements
- 10-20 minutes ending no more than 15 minutes before start of activity
General Warmup - aim is to increase HR, blood flow, muscle temperature, respiration rate, and
perspiration
- 5 minutes of slow aerobic exercise, following by general stretching
Specific Warmup - movements similar to that of the sport, rehearsal of skills to be performed
RAMP Structure of Warmup - 1. Raise
2. Activate & Mobilize
3. Potentiate
Flexibility - a measure of ROM and has a static and dynamic component
Static Flexibility - range of possible movement about a joint and its surrounding muscles during a passive
movement (no voluntary muscle actions)
Dynamic Flexibility - available ROM during active movements and requires voluntary muscular actions
Temperature-Related Effects of Warmup - increase muscle temp, core temp, enhanced neural function,
disruption of transient connective tissue bonds
Non-temperature Related Effects of Warmup - increased blood flow to muscles, elevation of baseline
oxygen consumption, poast activism potentiation
, What are some factors affecting flexibility? - 1. joint structure
2. age and sex
3. muscle and connective tissues
4. stretch tolerance
5. neural control
6. resistance training
7. muscle bulk
8. activity level
Frequency, Duration, and Intensity of Stretching: - - For lasting effects, stretching 2x a week for a
minimum of 5 weeks
- Static stretch, 15-30 seconds, diminishing returns beyond this duration
Training Volume - total amount of weight lifted in a training session
Training Intensity - amount of weight being lifted
Power Training - 75-90% 1RM
1-5 reps
3-5 sets
long rest periods (2-5 min)
Strength Training - no more than 85% 1RM
6 reps
2-6 sets
2-5 minutes rest
Hypertrophy Training - 67-85% 1RM
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