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Definition
| lowers blood glucose levels by facilitating glucose transport through cell membranes. also activates activates the enzyme glycogen syntheses, which converts glucose to its storage form, glycogen. last it is a potent inhibitor of lipolysis. |
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| acts mainly to raise blood glucose level by promoting the release of glucose from the liver, it also simulates glycogenolysis and gluconogenesis, both which result in higher blood glucose levels |
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Definition
| supplies the working tissues with fuel by secreting hormones glucagon and insulin. |
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Definition
| T3 and T4 are used to regulate metoblism, training increases the levels of T3 and T4 |
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Definition
1-increases temputer decresases viscous resistance in the musceles and improves efficiency
2 hemoglobin and myoglobin give up more pxygen and dissociate more rapidly at higher temperatures
3-reduces lactate accumulation during the subsequent excersise bout.
4-vascular resiestance decreases
5-total pulmonary resistanc e to blood flow decreases with increasing tempeture
Increase temp 1-2c
10-15 min |
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Definition
| helps to clear lactate from the blood far more rapidly than a passive cool down. mainly important in preventing blood pooling. maintains increased muscle and connective tissue tempter |
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| ACSM recommendactions for aerobic activity |
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Definition
| every U.S. adult should accumulate 30 minutes or more of moderate intensity physical activity on most, preferably all, days of the week.Expend 150-200 kcal daily |
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Definition
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| fitness program requirements |
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Definition
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Definition
55 to 90% of max HR
40 to 85% of max HR reserve and vo2 max |
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Definition
Utilize large muscle groups
Continuous
Rhythmical
Aerobic in nature |
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Definition
20 to 60 continuous minutes
10 minutes each of multiple bouts |
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Definition
Sport specific
The main point is to Boost VO2max and anaerobic threshold* - lactate build up
Lactic acid threshold lets you push past the lactic acid berrior makes you go farther |
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Term
| calculating target heart rates |
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Definition
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Term
| heart rate reserve method |
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Definition
maxhr-reasting hr=x
x times .4=y
x times .85=z
y + resting= bottom range
z + resting = top range |
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Term
| maintaining aerobic fitness |
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Definition
| one to two days a week to maintain |
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Definition
| long slow distance, increase blood suply, increase ability to produce atp |
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Definition
| sort periods of work alternating with short rest intervals |
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Definition
| Fartlek- unplanned intervals of speed while on a run |
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Definition
| training at lactate threshold,- running at a race pace for acouple miles then slow down and run to cool down. running one mile after warm up as fast as you can, then do quarter mile intervals as fast as possible then cool down |
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Definition
| run a mile then brake it down in sections |
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Definition
| muscle action involves force production while the muscle is lengthening |
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Definition
| the muscle shortens when producing force- |
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Definition
| contracting a muscle while not moving it |
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Definition
| consistant speed of contraction due to the use of initiated force |
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Definition
One nerve per muscle will only go one muscle type because when you use a muscle you recruit based on need, type one then type 2 then type 2b depending on what is needed, they all get use without stopping during use
Rate coding- rate in which you receive a single impulse, the signal that is sent to the muscle to produce more force |
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Definition
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| Force velocity relationship |
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Definition
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Definition
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Definition
results from the increase in the contractile protein content (actin and myson) of skeletal musclesIncreased protein synthesis
Decrease in breakdown of existing proteins
FT increase in size more than ST
Increased contractile protein content |
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Term
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Definition
| n an isotonic contraction, tension remains unchanged and the muscle's length changes. Lifting an object at a constant speed is an example of isotonic contractions |
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| resistance training principles |
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Definition
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Definition
Hyperventilation
Decreased carbon dioxide
Increases breath holding capability |
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Definition
| By definition it causes an increased concentration of carbon dioxide (hypercapnia) and respiratory acidosis. |
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Definition
| the change over from dyspnea to eupnea- normal breathes |
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