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Hkin 303 final Lecture Exam | Questions And Answers Latest {} A+ Graded | 100% Verified
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Hkin 303 final Lecture Exam | Questions And Answers Latest {} A+ Graded | 100% Verified
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Hkin 303 final Lecture Exam | Questions And Answers Latest {2024- 2025} A+ Graded |100% Verified
Training Program Design includes: - -Goal
-Frequency
-Intensity
-Reps
-Sets
-Rest
*Endurance Training Program Design: - Frequency: 2-4
Intensity: 70%
Reps: 12-20 reps
Sets: 2-3 sets
Rest: 30-45 sec
*Hypertrophy Training Program Design: - Frequency: 3-6
Intensity: 70-80%
Reps: 6-12 reps
Sets: 3-6 sets
Rest: 30-90 sec
*Strength Training Program Design: - Frequency: 3-4
Intensity: 80-120 %
Reps: 1-6 reps
Sets: 2-6 sets
Rest: 2-5 min
,*Power Training Program Design: - Frequency: 3-4
Intensity: 90-100%
Reps: 1-3 reps
Sets: 3-5 sets
Rest: 2-5 min
What does Volume mean in regards to Program Design: - the total amount of weight lifted in a training
session (sets and reps)
**Sport Specific Program Design: - 1. Needs Analysis
-Evaluate sport/movement, energy system, assessment of athlete, establish training goals
2. Exercise Selection
-Exercise type (multi, single joint/structural/power), movement analysis (sport specific), muscle balance,
availability of time, availability of equipment, prior experience
3. Training Frequency
-Training status, sport season, training load/exercise type
4. Exercise Order
Power to non power core exercises to assistance exercises
-Large to small muscles (multi joint to single joint)
-Push and pull principle
5. Training Load and Reps
-1RM, variation, progression
6. Volume
-Volume - total amount of weight lifted in session (reps and sets)
,7. Rest Periods
-Time between sets
Muscular Structure: - Epimysium, Perimysium, Endomysium, Sarcoplasm
Epimysium: - fibrous connective tissue that covers the bodies skeletal muscles
Perimysium: - surrounds each fascicle
Endomysium: - surrounds individual fibers
Sarcoplasm: - the cytoplasm of a muscle fiber
A motor unit consists of : - a motor neuron and all the muscle fibers it innervates
Motor end plate, or more often the neuromuscular junction is the...: - The junction between the motor
neuron and the muscle fibers it innervates
Myofilament: - Are the protein filaments of the muscle
-It includes myosin (thick) and actin (thin)
Cross bridges are formed when: - Myosin and actin interact with each other
Difference between respiration and ventilation: - Respiration= exchange of gas
Ventilation= physical movement of the physical structure
, What does PO2 and PCO2 stand for? - The pressures of:
-oxygen (PO2)
-carbon dioxide (PCO2)
Why does ventilation increase during aerobic exercise: - to maintain appropriate alveolar concentrations
of O2 and CO2
Q: During high-intensity aerobic exercise, the pressure gradients of oxygen and carbon dioxide cause the
movement of gases across.....: - A) cell membranes.
The diffusing capacities of oxygen and carbon dioxide increase dramatically with exercise, which
facilitates their exchange.
***PO2 value at sea level and how does temp effect this?: - = 100= at sea level healthy person at rest
Cold conditions: Oxygen cant unbind to Heme as well (decreased dissociation)
AVO2 diff= - PO2 difference due to use in the mitochondria
(heme into 4 molecules, and then into the aerobic system)
Acute aerobic exercise results in increased cardiac output, stroke volume, heart rate, oxygen uptake,
systolic blood pressure, and blood flow to active muscles yet a *decrease* in what?.....: - diastolic blood
pressure
Onset of Blood Lactate Accumulation (OBLA) in anerobic: - The aerobic exercise level at which lactic acid
(converted to blood lactate at this point) begins to show an increase
During low- to moderate-intensity exercise, enough oxygen is available that lactic acid does not
accumulate because the removal rate is greater than or equal to the production rate.
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