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Question 1. Read the article, In Focus: How Much Force Can the Quadriceps Develop in a Maximal Contraction, on pages 96-97 of your text. Discuss the following ideas:
Consider how the force of contraction of the quadriceps muscle might be impacted if a person has muscular imbalances present, or is a frequent desk-dweller. Consider also how force may be impacted by someone who has laxity of the ligaments and tendons that attach to either the quadriceps or femur and patella.
2. Stop and Think: Muscles and Throwing Power: Which muscles are important in the throwing of a baseball for maximum accuracy and power?
The example on pages 111-113 tells us about the muscles important to vertical jump performance.
In pairs, look at the skeletal muscle of the human body and muscles that are directly involved in throwing. You may use peer-reviewed journal articles to support your findings. You may also use videos and illustrations. Please be sure to cite your work.
As we do not have the advanced computer equipment available to us to measure output, your peer-reviewed findings will provide this information.
3. Gait Changes: Of the five determinants of typical gait:
One- duration of single-leg stance.
Third-cadence (the rate at which the legs swing back and forth).
Fourth- step length
Five- step width
Think about how these might be impacted by muscle imbalance and/or atypical patterns in gait?
Our text focuses on the gait abnormalities of children with cerebral palsy. The most significant effects in children with cerebral palsy are muscle spasticity, muscle weakness, loss of muscle control, balance problems, and various muscle and bone deformities.
Choose two determinants of normal gait that are impacted by muscle imbalance or a particular atypical pattern of gait as a result of a disease and discuss how these two determinants might be improved from exercise?
4. Measuring Exercise Capacity: look at the attachment 5.Exercise and Performance: We know that with prolonged exercise participation, particularly exercise lasting longer than 60 minutes, athletes often utilize supplements to aid in performance and recovery. Choose ONE of the supplements below and talk about the significance of why you might choose this supplement to aid in your exercise performance or recovery. Remember to include the benefits and you may also include any negative side effects if they apply. Gatorade
Creatine Caffeine or pre-workout supplements
Beta-alanine (associated with muscle endurance during high intensity training).
BCAA’s (associated with muscle recovery and synthesis intra and post-exercise).
Please also see the “Pages” link on Supplements. (see the attachment)
This link will provide direct links to each of the supplements listed. I encourage you to lookup more information about the particular supplement you choose to discuss and be sure to include your source in your response. 6. Exercise in Children
In small groups, you will be responsible for building an exercise program for one of the following groups of people. Make sure that your program incorporates the different aspects of training that we have learned, is safe and productive, interactive and fun and will lead to progress with consistency. Please include aerobic exercise and resistance exercise prescription with the amount of time alloted for each of these areas for one week. ***Group 3- girls who are asthmatic ages 12-16***
7. In Focus: Vascular Adaptations with Training, Chapter 14:
Please read, In Focus: Vascular Adaptations with Training on page 199 in your text. Discuss the following:
How might you adapt a resistance program to fit the needs of an individual who is in their 40s and wants to to improve their overall ability to carry out functional movements with greater ease. This individual is new to a consistent exercise program and has high blood pressure. 8. Adaptations to Training: After completing the following video, please submit your responses to the following questions in document. Be sure to cite any of your work to support your responses. https://www.youtube.com/watch?v=ArMEmt3mEU4&feature=emb_title&ab_channel=StefaniAbreu
1) How would you rate the difficulty of this training from 1 being easy to 5 being intense. Why?
2) How might this training impact the metabolic changes that occur with consistent training? Think about duration and consistency of this type of training. 3) How might this training impact the neural adaptations that occur? Keep in mind the time in which neurological adaptions are the most prodominent with training. 4) How often might an individual participate in this type of training each week? Why.
5) How much recovery time is necessary after this type of training? Why.
9. Virtual Reality and the Senory Systems:
How do you think virtual reality (VR) games and applications impact our sensory systems? Come up with some ways in which you think the different sensory systems can be impacted by VR.
Since we understand that the visual system is the dominant modality in resolving any internal conflict of the many sensory inputs we receive, how might VR harm or improve someone’s sensory system that is impaired?
10. The Healthy Immune System
The healthy immune system functions as a clean-up system for the body, getting rid of cellular debris in a way that does not increase inflammation at the cellular level. It is the job of the healthy immune system to target only those bacteria and viruses that will harm us and eradicate it. Sometimes, the system goes array and it attacks those bacteria that are helpful and necessary for proper cellular function.
Please answer the following questions and submit as a document.
As we learned that myelin is made up of roughly 80% lipids, how might one’s diet impact the function and processes of the immune system? Exercise is also another form of stress and can cause inflammation in the body. However it is recognized as eustress, or beneficial stress. How might exercise also influence our immune system?
Oxidative stress can also lend to harming our cells and immune system. Name one thing that can impact our oxidative stress. 11. Neurotransmitters:
We know that there are 7 major neurotransmitters responsible for creating new synaptic responses in our brain. You may complete this assignment with a partner. You and your partner may choose one of the neurotransmitters below to investigate about what its prime purpose is in our brains, how this can improve our functions and performance everyday and hypothesize ways in which we might produce these neurotransmitters through skill aquisition, practice, behavior change, exercise or even what we eat. You may submit this as a PowerPoint, or another media that highlights your findings. 7 major neurotransmitters are:
Acetylcholine (we learned about this one in Ch. 17, responsible for muscle contraction)
12. Sleep Deprivation and Performance
Please watch the video below and answer the following questions. You may submit your answers as a document. https://www.youtube.com/watchv=pNHcXmiYsBk&feature=emb_title&ab_channel=HarvardMedicalSchool
1) Do you know how many hours per day you spend on a device, either a laptop, computer, tablet, phone. etc. ? If you do not know, estimate the amount of time you believe to spend on a device each day. How many hours do you estimate and how do you think this impacts your stress levels and ultimately your sleep?
2) As we know, the hormone melatonin is naturally occuring hormone that will tell our brains it is either time to sleep or time to wake up. Unfortunately, the artificial light we are exposed to and the overabundance of caffeine intake during the day alters the way our brains receive these messages. How might taking a supplement of melatonin cause distruption to our sleep patterns and continue the cycle of inadequate sleep? Please explain. 3) If you could change one thing about your own sleep schedule to improve your sleep health, what would it be?
13. Goal Setting:
~ Set yourself an exercise goal for the entire month. Use the criteria from the table on page 313 to help guide you in the process.
~ You make work in teams to brainstorm strategies to help make each of your goals a reality for the next 4 weeks.
~ Make sure that you are making your goals as concrete and detailed as possible. A goal of, “I want to be stronger,” can be a good starting point, however it doesn’t give you anything specific to work toward and can be easily forgotten after a few days. Using numbers in your goals is a good way to measure and be specific.
~ You may submit your goals in a document, PowerPoint or even a video. Be creative and make this fun so that it will be something you will follow through with beyond this class. 14. Interview With an Adult Exerciser:
Complete this interview process with an adult that you know who participates in regular exercise or an adult who was an athlete and has since retired. Ask them the following questions and submit your findings in a word document on Canvas. Share as much detail as you can from interviewing this individual.
Questions for the Adult Exerciser:
How many days per week do you exercise and for how long have you been participating in regular exercise?
What do you enjoy about exercise?
How do you think exercising regularly impacts other areas of your life?
If you could give someone only one reason as to why exercise should be a part of their life, what would it be and why?
Questions for the Retired Athlete
What was the nature of your retirement and from which sport did you retire?
What was most difficult about leaving your sport?
Have you found alternatives to participating in your sport that have impacted your life? If so, what are they and how do they impact your life?
If you could share one thing about your experience from participating and leaving your sport, what would it be?
15. Avoiding OTS:
In all that we have learned about the CNS, energy metabolism and psychology of exercise, what steps might you take to avoid overtraining?
How might some of the concepts we learned about in this chapter also relate to how the nervous system responds to on-going stress with school and work? What steps might you take to ensure that you do not overload the CNS?