Term
|
Definition
| The amont of blood that is pumped out with each contraction of the ventricles. |
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Term
|
Definition
| Stroke volume x Heart Rate |
|
|
Term
| Bones of Respiratory System |
|
Definition
|
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Term
|
Definition
| Diaphragm, External Intercostals, Scalenes, Sternocleidomastoid, Pectoralis minor |
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Term
|
Definition
| Internal Intercostals, abdominals |
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Term
|
Definition
|
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Term
|
Definition
Max heart rate x 0.65 or 0.75
Builds Aerobic Base and aids recovery |
|
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Term
| Cardiorespiratory training Zone 2 |
|
Definition
| Max heart rate x 0.8 or 0.85 |
|
|
Term
| Cardiorespiratory Training zone 3 |
|
Definition
Max heart rate x 0.86 or 0.90
Increases high end work capacity |
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Term
|
Definition
| Epimysium-perimysium-edomysium-sarcolemma-sarcoplasm-sarcomere |
|
|
Term
| What percentage of adults are estimated to be obese? |
|
Definition
|
|
Term
| What are the 3 building blocks of training? |
|
Definition
| Stabilization, Strength, and Power training |
|
|
Term
| What are the 3 building blocks of training? |
|
Definition
| Stabilization, Strength, and Power training |
|
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Term
|
Definition
| Stabilization, strenght endurance, hypertrophy, max strength, and power |
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Term
|
Definition
| Increase stability, flexibility, muscle endurance, and correct posture. |
|
|
Term
| Stabilization training strategies |
|
Definition
| Corrective Flexibility, proprioceptive training, low load and high rep |
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|
Term
| Goals of Strength Endurance phase |
|
Definition
Improve overall work capacity and stablization, increase lean body mass
Increase prime mover strength |
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|
Term
| Strenght endurance training strategies |
|
Definition
| Active flexibility, moderate loads and weights, supersets |
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|
Term
| Goals of Hypertrophy phase |
|
Definition
|
|
Term
| Training Strategies for Hypertrophy |
|
Definition
| Active Flexibility, High Volume, high load, moderat-low rep |
|
|
Term
| Goals of Max Strength phase |
|
Definition
| increase motor unit recruitment, increase frequency of motoro unit recruitment, improve peak force |
|
|
Term
| Training strategies for max strength phase |
|
Definition
| active flexibility, high load and low rep, longer rest |
|
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Term
|
Definition
| Power or how quickly a muscle can produce maximum force |
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Term
|
Definition
| increase nueromuscular efficiency, prime mover strength, power, and speed strength |
|
|
Term
| Training strategies for power phase |
|
Definition
| dynamic flexibility, supersets, and perform all actions as fast as can be controlled |
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|
Term
|
Definition
| = nervous system + Skeletal System + Muscular system |
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|
Term
|
Definition
Sensory
Integrative (info interpretation)
Motor |
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Term
|
Definition
Afferent (sensory)
Efferent (Motor)
Internueron (transmit from nerve to nerve) |
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Term
|
Definition
| sense distortion in body tissues |
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Term
|
Definition
| sensitive to change in muscle length and rate of change in length. cause muscles to contract when excited |
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Term
|
Definition
| sensitive to muscle tension and rate of change in tension. cause muscle to relax when excited |
|
|
Term
| How many bones are in the human body? |
|
Definition
206
177 used for movement
>300 joints |
|
|
Term
|
Definition
|
|
Term
|
Definition
associated with movement.
80% of joints in body
Loosely held by Ligaments |
|
|
Term
| Characteristics of Type I muscle fiber? |
|
Definition
(slow twitch)
smaller, less force produced, slow to fatigue, longer contractions |
|
|
Term
| Characteristics of Type II muscle fibers |
|
Definition
FAST TWITCH
Fewer capillaries and mitochondria Larger in sized more force procuced quick to fatigue short contractions |
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Term
|
Definition
| biology of energy transformations and exchanges in the body |
|
|
Term
|
Definition
ATP-CP pathway
Glycolosis Pathway
Oxidative Pathway |
|
|
Term
|
Definition
anaerobic, High-intensity, short duration >10 seconds
relies on stored ATP in muscles |
|
|
Term
|
Definition
Anaerobic, Moderate-High intensity (8-12 reps), 30-50 seconds
1 glucose makes 2 ATP |
|
|
Term
|
Definition
Lower intensity, longer duration anything greater than 2 minutes
1 glucose makes 36-38 ATP |
|
|
Term
| What muscle everts the foot? |
|
Definition
|
|
Term
| What muscles cause dorsiflexion of the foot? |
|
Definition
| Anterior Tibialis & Peroneus Longus |
|
|
Term
| What muscles accelerate knee flexion? |
|
Definition
| Biceps Femoris Long head and Short head, semimembranosis, semitendinosus, |
|
|
Term
| Which hamstrings accelerate hip extension? |
|
Definition
| Semimembranosus and semitendinosus |
|
|
Term
| Which Hamstrings accelerate internal tibial rotation |
|
Definition
| Semimembranosus and semitendinosus |
|
|
Term
| Which hamsting accelerates external tibial rotation? |
|
Definition
| Biceps Femoris-short head |
|
|
Term
| Muscles of the Quadriceps complex |
|
Definition
| Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris |
|
|
Term
| Which Quadriceps muscle accelerates both knee flexion AND hip flexion |
|
Definition
|
|
Term
|
Definition
| Adductor Longus, Addcutor Magnus-anterior and posterior fibers, Adductor Brevis, Gracilis, and Pectineus |
|
|
Term
|
Definition
| Gluteus maximus, medius-anterior and posterior fibers, and minimus, piriformis |
|
|
Term
|
Definition
| Tensor Fascia Latae (TFL), Psoas, Sartorius |
|
|
Term
| Which Gluteal muscle does not affect adduction or abduction but does accelerate hip extension |
|
Definition
|
|
Term
| Which medial hip muscle affects hip extension instead of flexion and external rotation instead of internal hip rotation? |
|
Definition
| Adductor Magnus-Posterior Fibers |
|
|
Term
| Which gluteal muscles most affect external hip rotation? |
|
Definition
| Gluteus Maximus and medius-posterior fibers, and piriformis |
|
|
Term
| Which gluteal muscles most affect internal hip rotation? |
|
Definition
| Gluteus Minimus and Medius-anterior fibers |
|
|
Term
| Which gluteal muscles most affect hip extension? |
|
Definition
| Gluteus maximus and the piriformis |
|
|
Term
| Length Tension Relationship |
|
Definition
| The length at which a muscle can produce the the greatest force. |
|
|
Term
|
Definition
| muscle groups moving together to produce a movement around a joint |
|
|
Term
|
Definition
| A force that produces rotation |
|
|
Term
|
Definition
| Movement of bones around a joint |
|
|
Term
|
Definition
| Study of the posture and movements and the involved structures in assimilating and integrating sensory informations with previous experiences. |
|
|
Term
| Sensorimotor integrations |
|
Definition
| The ability of the nervous system to gather and interpret sensory info and select/execute the proper motor response. |
|
|
Term
|
Definition
| repeated motor control processes that lead to a change in the ability to produce complex movements. |
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Term
|
Definition
| process where sensory info is used by the body to monitor movement and environment. |
|
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Term
|
Definition
| external info (mirror) that supplements internal info. |
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|
Term
|
Definition
| A systematick problems-solving method that provideds a trainer witha abasis for making educated decisions about exercise and acute variable selection |
|
|
Term
|
Definition
physical activity readiness questionaire
used to gather info that could preclude individuals from exercising |
|
|
Term
| What info can be provided by knowing someone's profession? |
|
Definition
| How much they are sitting daily, repetitive movements that can overload muscles/joints, dress shoes, and mental stressors |
|
|
Term
| What information should a medical history contain? |
|
Definition
| Past injuries, surgeries, chronic conditions, and medications |
|
|
Term
| How much of the adult populations doesn't participate in 30 min of exercise daily? |
|
Definition
|
|
Term
|
Definition
usually for hypertension and arrhythmias
lowers heart rate and bp |
|
|
Term
Calcium Channel Blockers
Affects?
Uses? |
|
Definition
| for hypertension and angina raises and lowers hr, lowers bp |
|
|
Term
|
Definition
For hypertension and conjestive heart failure
raises hr, lowers bp |
|
|
Term
|
Definition
for hypertension, CHF, and peripheral edema
lowers bp |
|
|
Term
| Avg Hr for males and females? |
|
Definition
|
|
Term
| How long is pulse measured for? |
|
Definition
|
|
Term
| Heart Rate Training Zones |
|
Definition
1-Builds aerobic base and aides recovery max hr x .65 or .75
For poor-fair
2- increases endurance and aerobic threshold = max hr x .80 or .85
For avg-good
3- Builds high end work capacity = max hr x .86 or .90
For very good |
|
|
Term
Normal Systolic BP?
Normal Diastolic BP? |
|
Definition
|
|
Term
| What side are fat caliper measurements taken? |
|
Definition
|
|
Term
| Where do you measure waist circumfrance? |
|
Definition
| narrowes point above the iliac crest and below the ribs |
|
|
Term
| Where to you measure thighs? |
|
Definition
| 10 inches above patella for standardization |
|
|
Term
| Where do you measure the biceps circumfrance? |
|
Definition
| at maximal circumfrance point |
|
|
Term
|
Definition
| weight in kg / height in meters squared |
|
|
Term
|
Definition
25-30 mild
30-35 moderate
>35 Severe |
|
|
Term
| Steps in performing a 3 minute step test? |
|
Definition
| 1 determine max hr and training zones 2 perform test 24 steps/ min x 3 min then measure pulse for 30 seconds fitness level = (180 seconds x 100)/(recovery pulse x 5.6) 3 determine level 28-38= poor, 39-48= fair, 49-59= average, 60-70=good, 71-100= very good 4. determine training zone |
|
|
Term
| In what training zone would you train someone who scored poor to fair on a cardiovascular efficiency test? |
|
Definition
|
|
Term
| You would train a client in this zone if they scored average to good in the cardiovascular efficiency test. |
|
Definition
|
|
Term
| In an overhead squat test feet turning out indicates an overactive________? |
|
Definition
| Soleus, lat. gastrocnemius, and biceps femoris short head. |
|
|
Term
| In an overhead squat assessment, feet turning out indicates an underactive___? |
|
Definition
| Med. gastrocnemius, med. hasmtring, gracilis, sartorius, popliteus |
|
|
Term
| In an overhead squat test, knees moving inwards indicates an overactive_____? |
|
Definition
| adductor complex, biceps femoris, TFL, and Vastus lateralis |
|
|
Term
| In and overhead squat test, knees moving inward indicates an underactive___? |
|
Definition
| gluteus medius/maximus, vastus medialis oblique |
|
|
Term
| In an overhead squat test, Excessive forward lean indicates an underactive___? |
|
Definition
| erector spinae, gluteus maximus, and anterior tibialis |
|
|
Term
| In an overhead squat test, excessive forward lean indicate overactive____? |
|
Definition
| Soleus, lat. gastrocnemius, hip flexor complex, and abdominal comlex. |
|
|
Term
| In an overhead squat test, arching of the low back indicates and overactive__? |
|
Definition
| Hip flexor Complex and erector spinae |
|
|
Term
| In an overhead squat test, arching of the low back indicates underactive___? |
|
Definition
| gluteus maximus, hamstrings, core stabilizers |
|
|
Term
| In an overhead squat test, arms falling forward indicates overactive___? |
|
Definition
| latissimus, teres major, and pecs |
|
|
Term
| In an overhead squat test, arms falling forward indicates underactive___? |
|
Definition
| mid/lower trapezius, rhomboids, rotator cuff |
|
|
Term
| In the push and pull tests, shoulder elevation indicates over active___? |
|
Definition
| upper trapezius, sternocleidomastoid, and levator scaplae |
|
|
Term
| Postural distortion patterns |
|
Definition
| predictable patterns of muscle imbalances that become poor posture, which causes improper movements, that result in injury. |
|
|
Term
|
Definition
| Body's tendency to seek the path of least resistance during functional movement. |
|
|
Term
| What are the causes of muscle imbalances? |
|
Definition
| postural stress, emotional duress, repetitive movement, cumulative trauma, poor technique, lack of core strength, lack of neuromuscular control |
|
|
Term
| Altered reciprocal inhibition |
|
Definition
| tight agonist decreases the nueral drive of its antagonist. Results in muscle imbalance, synergist dominance, altered length-tension & force couple relationships, arthrokinetic dysfunction, and faulty movement patterns |
|
|
Term
|
Definition
| synergists take over for a weak or inhibited prime mover |
|
|
Term
| Arthrokinetic Dysfunction |
|
Definition
| Biomechanical and neuromuscular dysfunction leading to altered joint motion that affects lengh-tension and force-couple relationships |
|
|
Term
|
Definition
| Golgi tendons are excited and cause muscle to relax |
|
|
Term
|
Definition
| doing the same thing repeatedly that places abnormal stress on the kinetic chain |
|
|
Term
| What must a person using myofacial release find, and how long should pressure be applied for total effectiveness? |
|
Definition
| Must find a tender spot that indicates hypertonicity and apply pressure for 20 - 30 seconds minimum. |
|
|
Term
| How long do you hold a static stretch? |
|
Definition
|
|
Term
| Active Isolated Stretching |
|
Definition
|
|
Term
|
Definition
| uses force production over a full range of motion |
|
|
Term
|
Definition
| frequency, intensity, time, type, enjoyment |
|
|
Term
| What is the recommended frequency for cardio |
|
Definition
|
|
Term
| How much cardio is recommended daily |
|
Definition
| 20-60 min depending on goals |
|
|
Term
| The core stabilization system is comprised of primarily what kind of muscle fiber? |
|
Definition
|
|
Term
| Altered Reciprocal Inhibition |
|
Definition
| The decreased nueral drive of an antagonist because of the tightnening of an agonist. |
|
|
Term
| Which type of flexibility is for stabilization? Stength? Power? |
|
Definition
for stabilization= self-myofacial release + static
strength= S-MR + active isolated
Power= S-MR + Dynamic |
|
|
Term
| How is lift tempo annotated? |
|
Definition
a/b/c
a=eccentric
b=isometric
c=concentric |
|
|
Term
| General adaptation syndrome |
|
Definition
| body's ability to adapt to stresses placed on it |
|
|
Term
| What are the bodies response to stress? |
|
Definition
| Alarm= initial response. blood and O2 sent to necessary parts of the body Resistance adaptation= increased functional capacity to adapt and increased motor unit recruitment Exhaustion= prolonged intolerable stressor leads to breakdown |
|
|
Term
|
Definition
| division of training programs into smaller progressive stages |
|
|
Term
|
Definition
| important components that specify how each exercise is to be performed |
|
|
Term
| Program Design Continuum of Power |
|
Definition
| 3-6 sets, 1-10 reps, 30-45% max 3-5 min rest |
|
|
Term
| Program design Continuum of Strength |
|
Definition
| 2-6 sets, 1-12 reps, 70-100% max weight, 0:45-1:00 rest |
|
|
Term
| Program Design Continuum for stabilization. |
|
Definition
1-3 sets, 12-25 reps, 50 70% max weight
0:00-1:30 min rest |
|
|
Term
| Set Manipulations per Body Part |
|
Definition
beginner 1-2 lifts, 2-3 sets
Intermediate 2-3 lifts, 3-4 sets
Advanced 3-4 lifts, 3-5 sets |
|
|
Term
|
Definition
Power= x/x/x just as fast as possible
Strength= 2/0/2
Stabilization= 4/2/1 |
|
|
Term
| Energy Source pathways for training adaptations |
|
Definition
Power AT-CP
Strength ATP- CP and Glycolosis
Stablization Oxidative and Glycolosis |
|
|
Term
| Exercise selection continuum |
|
Definition
power- total body explosive multijoint
strength- total body, multi/single joint
Stabilization- total body multi/single joint, controlled unstable |
|
|
Term
| A severe BMI starts at what? |
|
Definition
|
|
