Knes Test 2 Study Guide
Knes Test 2 Study Guide 280
University of Louisiana at Lafayette
Popular in Skills and Techniques of Resistance Training
Popular in Kinesiology
This 4 page Study Guide was uploaded by Rebecca Wick on Wednesday April 20, 2016. The Study Guide belongs to 280 at University of Louisiana at Lafayette taught by Lucille Campbell in Spring 2016. Since its upload, it has received 5 views. For similar materials see Skills and Techniques of Resistance Training in Kinesiology at University of Louisiana at Lafayette.
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Date Created: 04/20/16
KNES TEST 2 ACSM Guidelines Lift at least 2 days per week One set of 812 lifts 810 exercises for the major muscle groups Breath while lifting Muscular Strength Beginner 6070% of 1 rep max o 13 sets of 812 reps Advanced 80100% 1 rep max o 26 sets of 18 reps Strength, weight up, reps down, sets up Muscular Power 60% of 1 rep max, 13 sets of 36 reps Muscular Endurance less than 70% 1 rep max, 24 sets of 1025 reps Endurance, weight down, reps up Writing up a Program M FULL UB UB, LB T LB W FULL LB, UB Th UB F FULL LB UB, LB S Common: PUSH Chest, Shoulder, Triceps PULL Back, Biceps LEGS 40YearOld Female Occasional Knee Pain, otherwise apparently healthy Goals: something they can realistically do Available 3 days per week, overall goal: wants to be healthier Does she currently work out? She has not exercised in 5 years. Start off slowly, focus on weighttraining Sunday Monday Tuesday Wednesda Thursday Friday Saturday y PUSH PULL LEGS PULL PUSH LEGS PUSH PULL LEGS 20YEAROLD Male He does workout 4 days a week, has been at it for a year No history of injuries, no medical issues Can workout any day of the week Goals: increase muscle mass and strength Monday Tuesday Wednesday Thursday Friday Saturday Chest Legs Deltoids Back Bi/Tri 26 sets of 18 reps increase reps rather than weight at least 3 exercises per group Terms Circuit Training back to back exercises, doesn’t count as cardio workout unless cardio exercises are in there Superset performing 2 exercises in a row followed by rest Giant a superset or steroids, 35 exercises in a row followed by rest (same muscle group) Pyramid: 1 X 15 50 lb. or 1 X 8 80 lb. 1 X 12 60 lb. or 1 X 10 70 lb. 1 X 10 70 lb. or 1 X 12 60 lb. 1 X 8 80 lb. or 1 X 15 50 lb. Continuous Set (drop set) dropping weight until you cannot do the exercise anymore Connective Tissue Epimycium connective tissue that surrounds the entire muscle Perimycium surrounds each fasciculi Endomycium surrounds each individual muscle fiber Sarcomere smallest contractile unit of the muscle o Contractile Proteins Actin (thin filament) and Myosin (thick filament) ATP (adenosine triphosphate) kicks off the last P group and uses that energy for muscle contraction, this leaves us with ADP + Pi + energy ATPPC system (phosphagen) ADP+PC yields ATP o Anaerobic system does not need oxygen o 315 seconds of production glycolytic anaerobic does not require oxygen o carbs 23 minutes of production o lactic acid is byproduct through fermentation Oxidative system aerobic requires oxygen o Carbs + fats, unlimited production Carbs 4 cal/g (carbs are more efficient because you break them down without oxygen) Fats 9 cal/g (less efficient because it requires oxygen) Motor Unit 1 motor neuron and all the muscle fibers it controls Allornone Principle if the signal coming down the motor neuron is strong enough to reach the threshold then all the muscle fibers will contract maximally Slow Twitch fibers have very high Oxidative capacity, low motor unit force Fast Twitch fibers have very high glycolytic capacity, high motor unit force o Genetics, Training, and Age play roles in fast twitch vs. slow twitch o We recruit slow twitch first, recruit motor units synchronously o 3 Factors: Age, Training, and Genetics Increase Strength with Training Hypertrophy (fact) Recruitment of motor units to act synchronously (neural) Decrease Autogenic inhibition (neural) Nutrition 6 sources for our bodies to function 1. Carbs 4cal/g most efficient energy source a. Simple Sugars, b. Complex c. Blood glucose up, insulin up, blood glucose down 2. Fats 9cal/g most concentrated energy source a. Unsaturated b. Saturated 3. Proteins 4cal/g last resort energy source (AMINO ACIDS) a. Essential b. Nonessential 4. Vitamins a. Fat soluble ADEK b. Water soluble BC 5. Minerals mostly need them in small amounts 6. Water Caloric Intake vs. Caloric expenditure Intake diet Expenditure exercise (cardio), BMR (basal metabolic rate) (weight training), physical activity Steroids used to increase muscle mass Anabolic o Anabolism building up of tissue o Catabolismtearing down of tissue 4 factors o type o dosage o individuality o duration of use Side Effects o Increase cholesterol o Potential to increase risk for heart disease o Depression o Aggression o Acne o Increase triglycerides o Liver dysfunction o Increase risk of cancer o Increase risk of osteoporosis Men vs. Women o Men: Shrinkage of testes (not penis) Decreased sperm count Gynocomastia (BITCH TITS) Increased sex drive Increased erectile dysfunction o Women: Manlike voice Increased facial hair Hair loss Disruption in menstrual cycle or ovarian function Hypertrophy of the clitoris o Hormonally males drift towards females, vice versa o Withdrawal symptoms suicidal thoughts, depression 2 Types of Muscle Soreness 1. Acute immediately after workout, goes away generally 812 hours 2. DOMS (Delayed Onset Muscle Soreness) happens 1224 hours after workout a. Result of microscopic damage to muscle fibers involved in the exercise b. Lactic acid not a factor in this c. Severity of soreness depends on the types of forces placed on the muscle d. More likely to get sore going down stairs then upstairs e. Swelling of joints, stiffness joints, tenderness to touch, breakdown muscle f. Recovery is very important because you wont do your best while your sore g. Better to stretch after, rather than before working out
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