Term
| What are the three energy systems? |
|
Definition
ATP/Creatine-Phosphate
Glycolysis
Aerobic Oxidation |
|
|
Term
| Name the four chambers of the heart. |
|
Definition
| Left atrium
Right atrium
Left ventricle
Right ventrical |
|
|
Term
| Which energy systems are considerd anaerobic? |
|
Definition
The ATP/Creatine-Phosphate
&
Glycolysis |
|
|
Term
| What does the term anaerobic mean? |
|
Definition
| Not requiring oxygen to live or function. |
|
|
Term
| Which energy system is used for physical work that lasts 1-10 seconds? |
|
Definition
|
|
Term
| What is the predominant source of immediate energy in the body? |
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
| At what percentage will protein fuel the body while at rest? |
|
Definition
|
|
Term
| At what percentage will carbohydrate fuel the body while at rest? |
|
Definition
|
|
Term
| At what percentage will fat fuel the body while at rest? |
|
Definition
|
|
Term
| Define exercise physiology. |
|
Definition
| The study of the cellular functions in the human body during and after exercise. |
|
|
Term
| What is the basic unit of life? |
|
Definition
|
|
Term
| True or False: The term anaerobic mens oxygen is not required to funtion. |
|
Definition
|
|
Term
| Give three examples of activities that primarily require use of the ATP-CP system. |
|
Definition
| weight lifting, sprinting, tennis |
|
|
Term
| What is glycolysis? How long does it last? |
|
Definition
| The breakdown of cabohydrate to pyruvate or lactic acid to produce ATP. It lasts from ten seconds to three minutes. |
|
|
Term
| What is lactate threshold? |
|
Definition
| Lactate threshold-the accumulation or rise in lactate |
|
|
Term
| What is glucose? Where is it stored? What is it stored as? |
|
Definition
| Blood sugar is the main source of anaerobic ATP production. Glucose is stored in the muscles and liver. Glucose is stored as glycogen. |
|
|
Term
| What is Aerobic Oxidation? |
|
Definition
| The aerobic pathway to produce ATP. |
|
|
Term
| What allows the human body to move? |
|
Definition
|
|
Term
| What are the three types of connective tissue that encompass muscle? |
|
Definition
| Endomysium, Perimysium, Epimysium. |
|
|
Term
| What is a myofibril? What are the two myofilaments that compose a myofibril? |
|
Definition
| Myofibril-the smallest unit of a muscle cell. Actin (thin) and myosin (thick) filaments. |
|
|
Term
| What role does a muscle fiber's arrangement play? |
|
Definition
| Speed of contraction and force output. |
|
|
Term
|
Definition
| Hinge-elbow and knee, this movement is limited to extension and flexion. |
|
|
Term
| What is a ball and socket joint? |
|
Definition
| Ball and Socket-shoulder and hip, this movement provides the widest range of motion in all planes. |
|
|
Term
| What are the two types of muscle fibers? Explain the difference betweenthe two: |
|
Definition
| Slow twitch ans fast twitch. Slow twitch-tupe 1, red fiber, oxidative fibers, fatigue resitant. Fast twitch-type 2, white fibers, divided into type 2a and 2b, type 2a have moderate glycolytic and high oxidative capacities, type 2b have high glycolytic and low oxidative capacities. |
|
|
Term
| What muscle fiber type is predominantly involved in activities such as sprinting, power lifting and the high jump? |
|
Definition
|
|
Term
| Define the All or None principle: |
|
Definition
| All or None principle-when a myofiber is innervated by a nerve cell, the myofibrils contract totally or not at all. |
|
|
Term
| What are the three types of contraction? List them in the order of strength from stongest to weakest: |
|
Definition
| Eccentric, Isometric, Concentric. |
|
|
Term
| Define concenric strenght: |
|
Definition
| Concentric strength-the amount of musculoskeletal force to overcome a resistance by a shortening of the muscle fibers. |
|
|
Term
| Define eccentric strength: |
|
Definition
| Eccentric strenght-the amount of musculoskeletal fordce displayed when a muscle is lengthened under tension. |
|
|
Term
| What is the function of blood? |
|
Definition
| Blood delivers oxygen and nutrients to the cells of the body. Blood also retrieves waste products from the cells and carried them to be expelled or metabolized. |
|
|
Term
| Define periodicity (periodization): |
|
Definition
| Periodicity is the gradual cycling of specigicity, intensity or volume of training to achieve a specific goal. |
|
|
Term
| What is the overload principle? |
|
Definition
| Overload principle-the attempt to challenge the musculoskeletal system with unaccustomed stimuloation such as, but not limited to, increased weight, speed, or volume of training (number of sets or reps). |
|
|
Term
| What are the five major factors that effect training? |
|
Definition
| Level of fitness, intensity, duration, frequency, genetics. |
|
|
Term
| Explain the difference between using free weights and selectorized equipment: |
|
Definition
| Free weights can be used in several exercises, but not all; selectorized uses only select muscle groups |
|
|
Term
| What would afferent information be? |
|
Definition
| Afferent information is nerve impulses from receptors or sense organs toward the central nervous system. |
|
|
Term
|
Definition
| Is a single a-motor neuron and all of the corresponding muscle fibers it innervates. |
|
|
Term
| what are the three types of muscle tissue? |
|
Definition
| skeletal, cardiac and visceral. |
|
|
Term
| What are the prime movers or agonists in a biceps curl? |
|
Definition
| Biceps Brachii, brachioradialis and brachialis. |
|
|
Term
| What would the training heart rate of 70% be for a 32 year-old female with a testing heart rate of 72? |
|
Definition
| 153.2 or 153 bpm (beats per minute) |
|
|
Term
| Give a few examples of signs of over- training. |
|
Definition
| Elevated resting heart rate, difficulty sleeping, fatigue, excessive weight-loss, excessive soreness. |
|
|
Term
| What time of the day are the highest levels of blood secretion levels of growth hormone released? |
|
Definition
|
|
Term
| List the 16 characteristics that make up a personal trainer: |
|
Definition
| knowledge, empathy, professionalism, psychology, companionship, communication, visual, auditory, kinesthetic, teacher, patience, consideration, common- sense, versatility, salesmanship, proactive |
|
|
Term
|
Definition
| Is a chemical and physiological process in the body that provides energy for the maintenance of life. |
|
|
Term
| What is the primary fuel source in the human diet? How many calories are in one gram of carbohydrate? |
|
Definition
| Carbohydrate. There are 4 calories in every gram of carbohydrate. |
|
|
Term
| Give 3 examples of a simple carb and 3 examples of complex carb. |
|
Definition
Simple Carb= fruit, syrup, honey, & chocolate bar
Complex Carb = potatoes, corn, and rice. |
|
|
Term
| According to the Institute of Medicine what % of the human diet should consist of Carbs? |
|
Definition
|
|
Term
| What is the Glycemic index? |
|
Definition
| is a number (1-100) given to determine the rate at which Carbs are broken down into gluscose. the lower the number the longer it takes to break down, and higher the number the faster. |
|
|
Term
| how many calories are in one gram of fat? |
|
Definition
| 9 calories per gram of fat |
|
|
Term
| According tot he Institute of Medicine what % of the human diet should consist of fat? |
|
Definition
| 20-35% fat, with a balance of saturated, polyunsaturated, and monounsaturated fats. |
|
|
Term
| (T/F) Fat is the most concentrated source of energy in the diet? |
|
Definition
|
|
Term
| What are the 4 types of fatty acids? |
|
Definition
| Saturated, Monosaturated, Polyunsaturated, & Trans-fatty acids. |
|
|
Term
| What are the two essential fatty acids? |
|
Definition
|
|
Term
|
Definition
| Cholesterol is a lipid or fat-related substance necessary for good health. It is a normal coomponent of most body tissues, especially those of the brain and nervous system, liver, and blood. |
|
|
Term
| What is considered to be a healthy level of cholesterol? |
|
Definition
|
|
Term
| What is the total cholesterol ratio? |
|
Definition
| HDL+LDL÷ HDL= Total Cholesterol Ratio |
|
|
Term
| What is the range for normal Cholesterol? |
|
Definition
|
|
Term
| What is protein? what important role does it play in the body? for |
|
Definition
Protein is a substance containing nitrogen and is one of the most important elements for the maintenance of good health and vitality. It is of primary importance in the growth and development of all body tissues and the major of building material for muscles, blood, skin, nails, and internal organs, including the heart and brain.
|
|
|
Term
| How many calories are in a gram of protein? |
|
Definition
| There are 4 calories in a gram of protein |
|
|
Term
| According to the Institute of Medicine what % of the human diet should consist of protein? |
|
Definition
|
|
Term
|
Definition
| Organic compounds required by the body in minute amounts for physiological maintenance and growth. |
|
|
Term
| Which vitamins are fat soluble? |
|
Definition
|
|
Term
|
Definition
| Inorganic (nonliving) nutrients found in the body and in food or organic and inorganic combinations. Approximately 26 minerals have been found to be essential to human nutrition |
|
|
Term
| What is the most abundant mineral in the body? |
|
Definition
|
|
Term
| How many minerals are required in the diet? |
|
Definition
| 21 minerals according to the FDA |
|
|
Term
| What are the only metabolically active tissues in the body? |
|
Definition
| Muscles, the brain, and other organs. |
|
|
Term
| What is the most abundant protein in the human body? |
|
Definition
|
|
Term
| What are the nine essential amino acids? |
|
Definition
phenylalanine
valine
tryptophan
methionine
theronine
histidine
isoleucine
lysine
leucine |
|
|
Term
| What is the Institute of Medicine recommended intake of Carbs, proteins, and fats? |
|
Definition
45-65% Carbs
10-35% protein
20-35% fat |
|
|
Term
| What constitute a serving for pasta from the food guide pyramid? |
|
Definition
|
|
Term
| What % of of ingested calcium is absorbed by the human body? what is the RDA for calcium? |
|
Definition
20-30% of ingested calcium is absorbed
800 mg |
|
|
Term
| Which vitamins are affected the most due to the industrailization of our food supply? |
|
Definition
|
|
Term
| What are the key antioxidants(vitamins)? |
|
Definition
| Beta carotene, vitamin E & C |
|
|
Term
|
Definition
| Flexibility is the capability of a joint to move freely in every direction or, specifically through a full or normal range of motion. |
|
|
Term
| Define the term range of motion: |
|
Definition
| ROM- the possible movement about a joint in a static (held) or dynamic (moving) state within the anatomical limits of the joint structure. |
|
|
Term
| List 6 factors that can influence or limit your joint mobility: |
|
Definition
Genetics
age
hypokinesis
gender
body type
body temperature |
|
|
Term
| What is the purpose of stretching? |
|
Definition
| to restore muscles that are shortened, tight or weak to their optimum length. Prevent injury |
|
|
Term
| List 3 benefits of a good warm-up |
|
Definition
| In the Personal training manual see pages 4-5 for the benefits of a good warm up |
|
|
Term
| what is a static stretch? |
|
Definition
| Holding the body part in a stationary position in order to stabilize the muscles and its connective tissues safely at their greatest length. |
|
|
Term
| What does the abbrevation PNF stand for? |
|
Definition
| Proprioceptive Neuromuscular Facilitation |
|
|
Term
| List 4 benefits of stretching |
|
Definition
|
|
Term
| What problems can excessive stretching lead to? |
|
Definition
| Joint instability from over-stretched ligaments |
|
|
Term
Give 3 specific reason you would not stretch a muscle.
|
|
Definition
|
|
Term
| What is the most important role a trainer can play when working with a client with AIDS? |
|
Definition
|
|
Term
| How often should you evaluate a client's ability if they have the AIDS virus |
|
Definition
|
|
Term
| What may be a better form of exercise for individuals with arthritis? |
|
Definition
| Non weight bearing such as pool exercise or stationary bike. |
|
|
Term
| what is the difference between Diabetes Type 1 and Type 2? |
|
Definition
Type 1 - insulin dependent, juvenile onset diabetes, pancreatic deficiency, requires insulin injections.
Type 2 - non insulin dependent, maturity onset, commonly a result of obesity. |
|
|
Term
| When would it be necessary to more closely monitor blood sugar levels with a diabetic? |
|
Definition
| When exercising at a higher level of intensity, because there is a greater risk of hypoglycemic reaction, especially 24-48 hours after activity. |
|
|
Term
| What should the goal be with working with an obese client? |
|
Definition
| to increase basal metabolic rate and expend calories |
|
|
Term
| Obese people are more liely to develp which diseases? |
|
Definition
| Diabetes, cardiovascular disease, high blood pressure, hormonal changes, joint related problems. |
|
|
Term
| (T/F) Weight bearing exercise is of primary importance to someone with osteoporosis |
|
Definition
|
|
Term
| (T/F) Resistance exercise increases bone density cross- sectionally? |
|
Definition
|
|
Term
| What issues should a trainer pay close attention to if training a client in the first trimester of pregnancy? |
|
Definition
| Attention must be given to heart rate and core temp elevation. A high core temp can damage the fetus. |
|
|
Term
| What should be the primary concern of a pregnant woman who is trying to maintain her exercise habit in the third trimester? |
|
Definition
| Hydration, proper nutrition, rest and relaxation. |
|
|
Term
| (T/F) Stretching can be done with caution in a prenant woman's training program |
|
Definition
|
|
Term
| How many tender points must a person have to be diagnosed with Fibromyalgia? |
|
Definition
| 11 out of 18 tender points for 3 months or longer. |
|
|
Term
| What is the primary symptom of Fibromyalgia? |
|
Definition
|
|
Term
| What problems can Multiple Sclerosis Cause? |
|
Definition
| Muscle control, strength, vision, balance, sensation, and mental function |
|
|
Term
|
Definition
| MS is the process of demyelination and subsequent disruption of the nerve impulse flow. |
|
|
Term
| What should be avoided in an exercise program for someone with MS? |
|
Definition
| programs should be designed to avoid over heating. |
|
|
Term
| What response during exercise can you suspect from a client who is taking a Beta blocker? |
|
Definition
|
|
Term
| What response during sub-maximal testing can you suspect from a client who is taking a Calcium Channel Blocker? |
|
Definition
|
|
Term
|
Definition
| The exact pathology of lupus in unknown |
|
|
Term
| Define the sagittal plane. Give an example of a movement that takes place in the sagittal plane: |
|
Definition
Splits the body into right and left halves.
Elbow fexion/Standing biceps curl |
|
|
Term
| What is the frontal plane? Give and example of a movement that takes place in the frontal plane: |
|
Definition
Splits the body into front and back halves
Lateral flexion of trunk |
|
|
Term
What is the horizontal plane?
Give an example of a movement that takes place in the horizontal plane: |
|
Definition
Splits the body into top and bottom halves.
trunk rotation |
|
|
Term
What is scapular abduction (protraction)?
Give an example |
|
Definition
| joint movement away from anatomical position in the frontal plane or in the transverse plane, when joint motion is moving from position of adduction to or past neutral. |
|
|
Term
What is scapular adduction (retraction)?
Give example |
|
Definition
| Joint movement returning to anatomical position or crossing the midline of the body in the frontal plane or the transverse plane. |
|
|
Term
|
Definition
|
|
Term
| (T/F) the term proximal means away from the center of the body |
|
Definition
| False. Proximal is nearest to the trunk |
|
|
Term
| Define the term superficial |
|
Definition
|
|
Term
| (T/F) the term unilateral mean one side? |
|
Definition
|
|
Term
Define the term Flexion.
Give example |
|
Definition
Flexion occurs when the joint motion is moving away from neutral in the sagittal plane, or if past neutral in a position of extension, is moving back to neural.
Elbow Flexion - curl |
|
|
Term
Define the term extension.
Give one example |
|
Definition
Extension occurs when the joint motion is moving from a position of flexion back to or past anatomical neutral is the sagittal plane.
Elbow extension/ triceps push down |
|
|
Term
| What are the 3 major components of the musculoskeletal system? |
|
Definition
| Bones, skeleta muscle, connective tissue. |
|
|
Term
| what are the 2 parts that make up the skeletal system? |
|
Definition
|
|
Term
| T/F the axial skelton sonsists of the upper and lower extremities |
|
Definition
| False. The axial skeleton consists of the head, neck and trunk |
|
|
Term
| What are the 2 most important functions of the skeletal system? |
|
Definition
|
|
Term
|
Definition
| The distance from the axis or fulcrum to the point at which a force is applied to the lever |
|
|
Term
|
Definition
| The pivot point of the lever. |
|
|
Term
| Name the 3 types of lever systems |
|
Definition
First class
Second Class
Third Class |
|
|
Term
| what is the most rigid connective tissue found in the human body? |
|
Definition
|
|
Term
|
Definition
| Plates of calcified tissue that make up innermost layer of bone. |
|
|
Term
| What is the strong fibrous membrane that offers strength to stiffness to the skelton? |
|
Definition
|
|
Term
Give examples of a long bone:
|
|
Definition
| humerus, radius, femur, fibula, tibia, metatarsals, metacarpal, phalanges. |
|
|
Term
| Give examples of flat bones: |
|
Definition
| Ribs, ilium, sternum, scapula |
|
|
Term
| What are irregular bones? |
|
Definition
| the bones found in the skull, pelvis, vertebrae and consist of spongy bone with thin compact bone on the exterior. |
|
|
Term
|
Definition
| Every change in the form and function of a bone or of their function alone is followed by certain definitive changes in their internal architecture and equally definite secondary alteration in their conformation, in accordance with mathematical laws. |
|
|
Term
| T/F One of the benefits of exercise is that it helps increase bone mass. |
|
Definition
|
|
Term
| T/F The 2 categories of joints are synarthroses ( non synovial joints) and diarthroses (synovial joints) |
|
Definition
|
|
Term
| The cartilaginous joints are made of what cartilage? |
|
Definition
| Fibrocartilage or hyaline growth cartilage. |
|
|
Term
| T/F In diarthrodial (synovial) joints, the ends of the bones are free to move in relation to one another. |
|
Definition
|
|
Term
| All synovial joints have what 5 Characteristics? |
|
Definition
| Joint capsule, a joint cavity enclosed by the joint capsule, a synovial membrane that line the inner surface of the capsule, synovial fluid that forms a film over the joint surfaces, hyaline cartilage that covers the joint surfaces. |
|
|
Term
| What are promxial joints? Give ex: |
|
Definition
| Are the most proximal and the foundation for the extremities (shoulder/hip). These joints generally have the greatest freedom of movement and have a great deal of muscular support in fan shaped arrangements |
|
|
Term
| What are the distal joints? Give ex: |
|
Definition
| Complex in structure ( wrist, ankle) with a variety of motions available with intricate control. |
|
|
Term
| Define the term agonist. Give ex: |
|
Definition
| A muscle that is most effetive in causing a certain joint movement. Biceps brachii in a bicep curl. |
|
|
Term
| What opposes the agonist? |
|
Definition
|
|
Term
| What is a synergist? Give ex |
|
Definition
A synergist is when 2 muscles have a common joint action but also have a joint action that opposes each other.
The synergy occurs during the common joint action.
Ex: Pectoralis major and latissimus dorsi during interal rotation of the humerus. |
|
|
Term
| T/F A stabilizer is a muscle or set of muscles taht steady or support a joint so another muscle or sets of muscles may move a portion of the body? |
|
Definition
|
|
Term
| Which muscles dorsifleses the foot? |
|
Definition
|
|
Term
| What is the action of the rectus abdominis? |
|
Definition
| Compresses the abdomino pelvic cavity; and flexes the vertebral column |
|
|
Term
| What is the action of the transersus abdominis? |
|
Definition
| Compresses the abdomino-pelvic cavity |
|
|
Term
| What is the origin of the serratus anterior? |
|
Definition
| Outer surface of the first 9 ribs |
|
|
Term
| What is the insertion of the pectoralis major? |
|
Definition
| Greater tubercle of the humerus |
|
|
Term
| What nerve innervates the deltoid? |
|
Definition
|
|
Term
| What is the insertion of the biceps brachii? |
|
Definition
|
|
Term
| What is the origin of the brachioradialis? |
|
Definition
| Lateral supracondylar ridge of the humerus |
|
|
Term
| What is the insertion of the psoas major? Actions? |
|
Definition
| Lesser trochanter of the femur. Flex the thigh; flex the trunk; flex the trunk on the femur |
|
|
Term
| What makes up the posterior oblique system? |
|
Definition
| The posterior oblique system consists of the latissimus dorsi, gluteus maximus and the intervening thoraco lumbar fascia |
|
|
Term
| What makes up the anterior oblique system? |
|
Definition
| The anterior oblique system consists of the obliques and the contralateral adductor muscles and the intervening abdominal fascia |
|
|
Term
| What makes up the deep longiudinal system? |
|
Definition
| The deep longiudinal system includes the erector spinae, the deep lamina of the thoraco-lumbarfascia, the sacrotuberus ligament and the bicep femoris muscle. |
|
|
Term
| What muscles make up the inner unit? |
|
Definition
| The inner unit consists of the multifidus, transversus abdominis, diaphragm and the pelvic floor. |
|
|
Term
| What are the 6 steps to any resistance exercise |
|
Definition
What is the motion being performed
determine the direction of resistance
determine the starting position
monitor joint position/ stabilization
monitor the path of motion
determine and monitor the range of motion |
|
|
Term
What are the 3 types of range of motion?
|
|
Definition
| Passive, active, resisted |
|
|
Term
| Define active range of motion: |
|
Definition
| your muscualr ability to move |
|
|
Term
| what are the 5 sections that make up the vertebral column? |
|
Definition
| Cervical, thoracic, lumbar, sacrum coccyx |
|
|
Term
| How many vertebrae make up the vertebral column? |
|
Definition
|
|
Term
| List the 4 different spinal motions |
|
Definition
| flexion, extension, lateral flexion, rotation |
|
|
Term
| What is the number 1 reason for back pain? |
|
Definition
| Long periods out of a neutral spine. |
|
|
Term
| how much does the intradiskal pressure increase when someone goes from a standing position to a seated position? |
|
Definition
|
|
Term
| T/F when training the rectus abdominis you can't create regional emphasis on upper or lower abs? |
|
Definition
| False you can create reginal emphasis because of segmantal nerve innervation. |
|
|
Term
| What muscles paly a role in stabilizing the trunk? |
|
Definition
| Back extensors, lateral flexors, anterior abdominals |
|
|
Term
| What should you look for when assesing someone's posture? |
|
Definition
| See manual pg 8-6 in standard posture. |
|
|
Term
| when beginning a strength program what should precede mobility? |
|
Definition
| Stability before mobility |
|
|
Term
| what is the law of facilitation? |
|
Definition
| When an impulse passes once through a given set of neurons to the exclusion of others it will tend to do so on a future occasion and each time it travels this path the resistance will be smaller |
|
|
Term
| what is the goal of a seated posture trainer exercise? |
|
Definition
| to teach proper body alignment and increase postural control and strength |
|
|
Term
| What is abdominal coordination? |
|
Definition
| The ability to stabilize the pelvis and lumbar curvature while simultaneously raising and lowering the leg (s) |
|
|
Term
| What is the key to using the back extension machine? |
|
Definition
| The key is control. Do not allow the machine to push you into a slouched position. (spinal flexion) |
|
|
Term
| What is the shoulder girdle composed of? What is the shoulder girdle a foundation for? |
|
Definition
Clavicle and scapula.
The foundation for the head, neck and upper extremity. |
|
|
Term
| What are the motions of the shoulder girdle? |
|
Definition
| Elevation, depression, abduction, adduction |
|
|
Term
| What is scapulohumeral rhuthm? |
|
Definition
| The relationship between the shoulder joint and the scapulothoracic joint. 2 degrees of shoulder motion for every one degree of scapulothoracic motion. |
|
|
Term
| What is considered to be normal ROM in shoulder flexion? |
|
Definition
|
|
Term
|
Definition
Supraspinatus, infraspinaus, teres minor, subscapularis
|
|
|
Term
| What are the three divisions of the pectoralis major? |
|
Definition
| clavicular, sternal and costal fibers |
|
|
Term
| When preforming a lateral raise what is the prime mover? |
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Definition
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Term
| What is the strongest, heaviest and longest bone in the body? |
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Definition
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|
Term
| Each hip bone is fused by which 3 bones? |
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Definition
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Term
What is the true function of the hip abductors?
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|
Definition
| To maintain pelvic stability in single leg standing |
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Term
| What bones make up the knee joint? |
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Definition
| The knee is formed by the articulatoin of the distal femur and proximal tibia. Together they form the tibia femoral (or knee) joint. |
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Term
| How is lower extremity alignment accomplished? |
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Definition
| by ensuring that the femur is directed toward the toes |
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Term
| The ankle is a hinge joint formed by what bones? |
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Definition
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Term
| What 2 muscles make up the calf muscles. |
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Definition
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Term
| What action does the gastrocnemius preform |
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Definition
| Flexes the leg; and plantar flexes the foot |
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Term
| When preforming a prone leg curl the pivot point of the machine whould be lined up with the: |
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Definition
| Axis of rotation of the knee |
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Term
| T/F Before a client engages in physical activity the trainer should look at any orthopedic concerns the client might have. |
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Definition
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Term
| T/F Before loading a client the trainer should ensure the client knows how to preform the movement properly |
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Definition
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Term
| What should the client concentrate on in the first 6-9 months of training? |
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Definition
| Developing basic strength, endurance, flexibility, efficient connective and supportive systems stabilization, and proper movement. |
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|
Term
Define the term frequency?
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Definition
| the number of training session per week, month, year, etc |
|
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Term
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Definition
| The amt of tension developed in the muscle fibers when loaded |
|
|
Term
| What is relative strength? |
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Definition
| The maximum force the muscles can generate in relation to your body weight. This type of strength is important for individuals who have to move their entire body weight like gymnast. |
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Term
| When do slow twitch fibers fatigue? |
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Definition
| Begin fatiguing @ 6 seconds and fully fatigues at 3-5 mins |
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Term
| The tempo of movement determines what? |
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Definition
| The load, amt of tension developed, use of mechanical energy |
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Term
| What is the stretch shortening cycle? |
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Definition
| The sequence of eccentric, isometric, and concentric action. When the action of eccentric to concentric takes place, the muscle is stretched, and when the muscle is stretched it stores elastic energy. This stored elastic energy provides a more forcible concentric lift |
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Term
| How much time under tension is needed to receive a max strength/hypertropy training effect? |
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Definition
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Term
| If the tempo prescribed is 4:1:2:2, which number is eccentric? Iscometric, Concentric? |
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Definition
4 = eccentric
1= isometric
2= concentric |
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Term
| T/F Training should always start with fast movement and progress to slower movements? |
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Definition
| False. training should always start with slow controlled movement and progress to faster movements. |
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Term
| T/F Increased torque and joint loading occur when fast movements are use? |
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Definition
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Term
| What raining effect will a client receive if they train with a 1-6 repetition load? Adaptation? |
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Definition
| Neural traiing effect. Relative strength gain, adaptation |
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Term
| What is a metabolic adaptation? |
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Definition
| Is a change in structure. ex increase in the size of muscle fibers and connective tissues, increase in the size and function of blood vessels and increased substrate stores, giving a fuller look. |
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Term
| T/F There is an inverse relationship between sets and reps. As the number of reps decrease, the number of set increase and vice versa? |
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Definition
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Term
| What is the rationale behind preforming 6 different exercises per body part but only doing 1 set per exercise? |
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Definition
| Allows for the greatest variety in overloading various lines of movement and joint angles, but doesn't specialize in the skill of any one exercise. |
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Term
| how long does it take for hypertrophy response to occur? |
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Definition
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|
Term
| how long should rest periods be if working abouve 90% of maximum? |
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Definition
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|
Term
| T/F Larger indiviuals require longer periods of rest because their bodies have to work harder to support the greater mass? |
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Definition
|
|
Term
| What occurs if the individual is given too long to rest? |
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Definition
| Core body temp will decrease, loss of performance, risk of injury is increased. |
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Term
| What is exercise selection dependent upon? |
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Definition
|
|
Term
| Why is it important to use unliateral movements? |
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Definition
| To restore balance in size or strength with the muscular system |
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|
Term
| When should complex exercies be proformed? |
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Definition
| Early in the workout when energy levels are hightest because they have a high technical component and require high levels of concetration and coordination |
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Term
| T/F the exercises done at the beginning of the week and the beginning of the workout receive the best effort and the best result because the muscles are being trained under full recovery? |
|
Definition
|
|
Term
| what is alternating periodization? |
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Definition
| Involves alternating between volume and intensity. This type of program avoids the detraining issues that are involved with linear periodization. This type of periodiztion is more suitable for the advanced individual |
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Term
| T/F The client should always build off of a solid foundation first. The client should begin with a base conditioning program and progress into later phases of conditioning. |
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Definition
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|
Term
| Why is it important to do fitness testing? |
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Definition
| to ensure a proper exercise program is prescribed |
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Term
| How long should you take a client's resting heart rate? |
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Definition
|
|
Term
| What is the most accurate technique for counting heart rate at rest and during exercise? |
|
Definition
| Chest auscultation using a stethoscope |
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|
Term
| What artery is the best to palpate when chekcing heart rate? |
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Definition
| the radial artery located at the wrist |
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|
Term
| What is considered a normal resting heart rate ? |
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Definition
| 60-100 beats per min. However, a highly trained athlete can have a resting heart rate as low as 40 bpm |
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Term
| What is considered to be a normal blood pressure reading? |
|
Definition
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|
Term
| T/F if a blood pressure mearsurement need to be repeated, you should wait approx 60 sec or more with the cuff completely deflated to allow circulation to return to normal |
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Definition
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|
Term
| What does the term body composition mean? |
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Definition
| Dividing the body into 2 components, fat weight and lean body weight |
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Term
| A hight fat weight is a rish factor for what? |
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Definition
| Disease, cancer, diabetes and oother health problems |
|
|
Term
| how do you calculate body mass index? |
|
Definition
| BMI- divide the body weight in kilograms by the height in meters squared (kg/m2) |
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|
Term
| What determines how an individual's subcutaneous fat levels are distributed? |
|
Definition
| Ange, gender, body type and activity level |
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|
Term
| Where do most females store fat? |
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Definition
|
|
Term
| the waist to hip ratio is effective in measureing what? |
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Definition
| Shows the individual's fat distribution as well as their risk factors of mortality and morbidity |
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|
Term
| What is a normal waist to hip ratio for a male between ages of 17-39? |
|
Definition
|
|
Term
| What is the estimated accuracy range of hydrostatic weighing ? |
|
Definition
|
|
Term
| Describe how an individual would take a skin fold measurement on the axilla? |
|
Definition
| Vertical fold on the midaxillary line at the level of the xiphoid process |
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|
Term
| What is the standard three site skin fold formula for men? |
|
Definition
|
|
Term
| The bioelectrical impedance analysis technique is based on what assumption? |
|
Definition
| Tissues high in water content will conduct electrical currents with less resistance than those with little water. Because adipose tissue contains little water, fat will impede the flow of electrical current. |
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|
Term
| What is the estimated accuracy range of BIA? |
|
Definition
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|
Term
| When using a BIA technique how long should a person fast before being tested? |
|
Definition
| Eating and drinking should be avoided for 4 hours prior to testing. |
|
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Term
| What is the purpose of the sit and reach test? |
|
Definition
| The test measures flexibility of the erector spinae muscles, hamstrings, upper back and calves. |
|
|
Term
| what position creates maximal compressive forces on the intervertebral disks? |
|
Definition
| A seated fully flexed position |
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|
Term
| How do you score the client on the sit and reach test? |
|
Definition
the client's score is the best of 3 and can be compared to the norms of their sex and age.
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Term
| What is the assumption of the three minute step test? |
|
Definition
| The assumption withe the step test is that if a client has a lower recovery heart rate on-minute after completing the test, it is assumed that the client is in better physical condition and has a higher VO2 MAX |
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|
Term
| How long should you count the client's heart rate wonce they have completed the 3 min step test? |
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Definition
|
|
Term
| how many beats should you count the client's heart rate once they have completed the 3 min step test? |
|
Definition
|
|
Term
| The upsh up test measure's ? In what muscle? |
|
Definition
| Upper body endurance. Pectoralis musculature, anterior deltoid, and triceps brachii. |
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|
Term
| When is the push up test considered to be complete? |
|
Definition
| When the client can no longer preform another repetition or correct alignment can no longer be maintained. |
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|
Term
| The sit up test measure? In what muscles? |
|
Definition
| The endurance of the trunk muscles. Rectus abdominis, internal and external obliques. |
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|
Term
| The crunch test has recently been devleoped as: |
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Definition
| A safer alternative to determine endurance of the trunk musculature. |
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|
Term
| Weak abdominal musculature is common with individuals who experience? |
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Definition
|
|
Term
| T/F if a client has chest pain you should call 911 |
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Definition
|
|
Term
| T/F A fitness professional should diagnose injuries? |
|
Definition
| As a fitness professional you do not have the qualifications to diagnose injuries nor are you allowed. |
|
|
Term
| What does the acronym RICE mean? |
|
Definition
| Rest, ice, compression, elevation |
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|
Term
| Why do you apply ice to an injury? |
|
Definition
| Ice causes vaso constriction. Decreasing the blood flow to the injured area resulting in decreased swelling |
|
|
Term
| Why should you elevate the injured part? |
|
Definition
| Elevation of the injured part above the level of the heart uses gravity to help drain the excess fluid and decreases swelling. |
|
|
Term
| What are the symptoms of heat exhaustion? |
|
Definition
| Pale, clammy skin, rapid weak pulse, weaskness, headache or nausea, craps in abdomen or limbs |
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|
Term
| What is the treatment for contusion? |
|
Definition
|
|
Term
|
Definition
| Trauma to a joint capsule or ligament |
|
|
Term
| What is the treatment for a strain? |
|
Definition
|
|
Term
What are the symptoms of fainting?
|
|
Definition
| Light-headedness, dizziness, pale, light sweat |
|
|
Term
| What are the treatments for hypoglycemina? |
|
Definition
| call 911, rest, give fluid with sugar or candy bar if conscious |
|
|
Term
| How much does a standard seven foot Olympic bar weigh? |
|
Definition
|
|
Term
| How much does the Cybex smith machine bar weigh? |
|
Definition
| 15 lbs. because it's been counter balanced |
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|
Term
| What is the name of the largest treadmill making company in the world? |
|
Definition
|
|
Term
| What are the disadvantages of the Cybex equipment line? |
|
Definition
| Requires technique, some of the lever arms and stability features are too long or too far away and the strength profiles not always optimal for two joint muscles. |
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|
Term
| What is the benefit of a recumbent bike? |
|
Definition
| Same Cardiovascular benefits but less stressful to the system resulting in less perceived exertion because of the easy blood return. |
|
|
Term
| How much does an e-z bar weigh? |
|
Definition
|
|
Term
| What is unique about the Cybex squat press? |
|
Definition
| Great strength profile, weight is closer to the user for less momentum and safety, easy to load the weight because it's lower to the ground, moving platform keeps a solid contact surface with the feet. |
|
|
Term
| What are the advantages of Hammer Strength equipment? |
|
Definition
| isolateral, unilateral, or bilateral, movement based rather than muscle based, safety, no moving weight stack to get caught in starting weight can be as low as 0 lbs because it is not selectorized, you may increase in smaller increments, handles are designed to minimize stress on the wrist joints converging and diverging axes |
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|
Term
| What is the number one killer in America? |
|
Definition
|
|
Term
| What % of American adults get enough exercise to achieve cardiovascular fitness? |
|
Definition
|
|
Term
| T/F Regular physical activity has been shown to imporve self image |
|
Definition
|
|
Term
| T/F Regular physical activity impoves energy and decreases stress? |
|
Definition
|
|
Term
| T/F Exercise has no effct on high blood pressure or diabetes? |
|
Definition
|
|
Term
| T/F Physical activity build healthy bones, muscles and joint, and reduces the risk of colon cancer? |
|
Definition
|
|
Term
| T/F Physical activity needs to be strenuous to achieve health benefits? |
|
Definition
| False. People can improve their health by becoming even moderately active on a regular basis. |
|
|
Term
What % of adults are not active at all?
|
|
Definition
|
|
Term
| T/F Female adolescents are much less physically active than male adolescents? |
|
Definition
|
|
Term
| T/F in high school enrollment in daily P.E classes dropped from 42% in 1991 to 25% in 1995 |
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Definition
|
|
Term
| T/F Before you set up your company you should see an accountant or a lawyer for advice as to what is the best option for you? |
|
Definition
|
|
Term
| T/F In you're going to run your own business, it's a good iead to accept credit cards? |
|
Definition
|
|
Term
| What are the 4 key's to handling objections? |
|
Definition
| Acknowledge, isolate, overcome and close |
|
|
Term
|
Definition
| you are trying to collect money immediately. Your goal is not to let them walk out the door without buying something. |
|
|
Term
| T/F Every trainer whould have some kind of introductory special? |
|
Definition
|
|
Term
| What are the 5 main points to look for on the client's profile |
|
Definition
Goal
Exercise
medical history
job
and signature |
|
|
Term
| T/F You should never call to confirm appointments? |
|
Definition
| False. You should always call to confirm |
|
|
Term
| When you try to sell someone your service, always focus on their what? |
|
Definition
|
|
Term
| What form should you always make sure the client signs prior to engaging in activity? |
|
Definition
| Client profile. Make sure they sign the release of liability to prior to exercising. If they don't sign it don't train them |
|
|
Term
| What are the 3 means of communication? |
|
Definition
| Visual, auditory and kinesthetic |
|
|
Term
| T/F It is important to use the mirrors to monitor technique? |
|
Definition
|
|
Term
| 2 Subjects the refrain from speaking with your client are? |
|
Definition
|
|
Term
| Who thinks you are AWESOME! |
|
Definition
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