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HKIN 303 Final Exam Multiple-choice Topics | Questions And Answers Latest {2024- 2025} A+ Graded | 100% Verified

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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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