question

Myocardial Infarction

answer

Hear attack occurs due to lack of blood flow through the coronary arteries to the heart muscle

question

Ischemia

answer

lack of blood flow

question

Stroke Volume

answer

the amount of blood pumped with each beat or systole

question

Cardiac Output

answer

heart rate x stroke volume. usually measured in liters (or milileters) of blood pumped per minute

question

Venous Return

answer

The amount of blood returned to the heart by the veins

question

Valsalva Maneuver

answer

occurs when a person holds his or her breath during a strenuous activity, such as lifting weights or shoveling snow

question

Minute Ventilation

answer

total amount of air breathed per minute

question

Residual lung volume

answer

amount of air remaining in the lungs after a complete and total forced exhale

question

Forced vital capacity

answer

amount of air that can be forcefully exhaled after a maximal inahle

question

Total lung capacity

answer

sum of the residual volume and the forced vital capacity

question

Glucose

answer

body's usable form of carbohydrate

question

Lactic Acid

answer

produced in muscles during rapid exercise when the body cannot supply enough oxygen to the tissues

question

Glycolysis

answer

a metabolic process that breaks down carbohydrates and sugars through a series of reactions to either pyruvic acid or lactic acid and release energy for the body in the form of ATP

question

Mitochondria

answer

a subcellular structure where oxidation takes place

question

Beta oxidation

answer

A metabolic sequence that breaks fatty acids down to two-carbon fragments that enter the citric acid cycle as acetyl CoA.

question

Krebs cycle

answer

the acetyl CoA formed in the first component of aerobic metabolism enters into the citric acid cycle

question

Electron transport system

answer

the final sequence of reactions in the aerobic production of ATP

question

Maximal oxygen uptake

answer

the maximum amount of oxygen consumed and utilized by the body during an all-out effort to exhaustion

question

Excess Post-Exercise Oxygen Consumption

answer

additional oxygen consumed immediately after an exercise bout when the body is no longer exercising

question

Sarcomere

answer

each section of a myofibril in muscle

question

Actin

answer

structural protein that makes up the thin filaments of myofibrils; functions in muscle contraction

question

Anatomical Position

answer

standing position with hands down and palms facing forward

question

Supine

answer

lying on the spine

question

Prone

answer

lying face down

question

Axial Skeleton

answer

part of the skeleton that contains skull, vertebral column, ribs, and sternum

question

Synovial joints

answer

have a small space between the articulating bones that allows for a greater range of motion

question

Cartilage

answer

a white, semi-opaque, fibrous connective tissue that cushions the joints and prevents wear on the joint surfaces

question

Synovial membrane

answer

secretes synovial fluid which provides nourishment, lubrication, and hydrotastic cushioning for the joint

question

Bursae

answer

liquid-filled membranes that protect soft tissues as they pass by bony projections

question

Ligament

answer

band of fibrous tissue that connects bone to bone and provides joint stability.

question

Tendon

answer

dense, fibrous connective tissue that forms the end of a muscle and attaches muscle to bone

question

Fascia

answer

fibrous connective tissue that forms sheaths for individual muscles.

question

Circuit Weight Training

answer

resistance exercises performed one after the other without rest for approximately 20 minutes

question

Muscular Strength

answer

maximum force a muscle or muscle group can generate at one time

question

Muscle Endurance

answer

capacity to sustain repeated muscle actions, as in push-ups or sit ups, or sustain fixed, static muscle actions for an extended period of time

question

Muscle Power

answer

explosive aspect of strength, is the product of strength and speed of movement

question

Muscle Stability

answer

ability of a muscle or muscle group to stabilize a joint and maintain its position without movement. (to perform a sustained isometric contraction)

question

Muscle hypertrophy

answer

an increase in the muscle fiber size, specifically an increased cross-sectional area resulting from increased myofibrilis

question

Overload Principle

answer

increasing the intensity (resistance), frequency, or duration of the training above the levels normally expected

question

Specificity

answer

specific adaptions in the metabolic and neuromuscular systems depending on the type of program or exercises that are performed

question

Volume

answer

total number of repetitions performed multiplied by the total amount of weight, or resistance, used during a single training session. (Reps x Weight = Volume)

question

Progressive resistance exercise

answer

resistance must be gradually, progressively increased as the muscles adapt to a given exercise

question

Periodization

answer

variations in the training program over the course of several months or a year, that help to improve performance and prevent injury, staleness, and burnout

question

Plateau

answer

a point where further increases in strength become difficult and progress seems to stop

question

Single-Set System

answer

basic system ( one set 8-12 reps for each muscle group) that is widely recommended and used for beginners and those interested in an effective, time efficient workout

question

Multiple-Set system

answer

consists of 3 to 6 sets of an exercise, usually the same weight load throughout

question

Super-Set System

answer

any combination of 2 different exercises immediately following one another without a rest

question

Tri-Set System

answer

3 different exercises immediately following one another

question

Dynamic Constant Resistance

answer

external resistance or weight that does not vary through the range of motion

question

Dynamic Variable Resistance

answer

attempts to match the external resistance to the exerciser's strength curve. Strength varies throughout the range of motion of each muscle

question

Isokinetic Resistance

answer

maintains constant muscle tension at a steady speed or velocity

question

Balance

answer

ability to maintain a position without moving for a certain period of time, and can also be defined as a state of bodily equilibrium

question

Isometric Resistance Training

answer

involves contracting a muscle in a held position, usually against a wall, weight machine, or against another part of the body

question

Core Exercise

answer

any exercise that is multi-joint and recruits one or more large muscle groups or areas with the synergistic help of one or more smaller muscle groups

question

Core Training

answer

refers to the center of the body. Incorporates stabilization exercises for muscles of the spine, neck, pelvis, and scapulae

question

Plyometric Training

answer

involves using the stretch reflex to increase muscle fiber recruitment. (squat jumps, tuck jumps, medicine ball passes)

question

Scapulae

answer

shoulder blades

question

Patella

answer

kneecap

question

Acute Muscle Soreness

answer

occurs during and immediately after exercise and is due to the accumulation of lactate, decreased oxygen, and tissue swelling within the muscle

question

Delayed Onset Muscle Soreness (DOMS)

answer

A temporary muscle soreness and stiffness that occur 24 to 48 hours after performing unaccustomed eccentric muscle contractions and last for three to four days.

question

Alignment Cue

answer

clearly state which joints are moving and which are still

question

Safety Cue

answer

lets client know about a potential injury risk and how it can be minimized

question

Breathing Cue

answer

remind your clients to breathe

question

Visual Cue

answer

demonstrating a move

question

Motivational Cue

answer

motivational cues such as "You can do it!" and "Great Job!"

question

Wrong/Right Cue

answer

help kinesthetically feel when they are in alignment and using proper form. Showing the correct and incorrect way of doing something.

question

Flexibility

answer

range of motion possible around a joint, or around a series of joints

question

Ballistic Stretching

answer

characterized by bouncing, pulsing, rapid, or uncontrolled-type movements

question

Static Stretching

answer

low-intensity, long-duration muscle elongation; ideally in a supported position that allows the muscle fibers to relax

question

Active (unassisted) Stretching

answer

static or ballistic, performed alone, using the concentric contraction of the opposing muscles

question

Passive (assisted) Stretching

answer

stretch is initiated by another person or outside force and the person being stretched is passive

question

Proprioceptive Neuromuscular Facilitation

answer

flexibility technique that promotes or hastens the neuromuscular response through stimulation of the proprioceptors

question

Ligament Laxity

answer

results from being born with ligaments that have a higher degree of elastic properties. "double jointed"

question

Acute Injury

answer

sudden onset due to a specific trauma, such as twisting the ankle

question

Chronic Injury

answer

excessive, repeated stress is placed on one area of the body over an extended period of time, the affected tissues may begin to fail

question

Muscle sTrain

answer

overstretching, overexertion, or overuse of soft tissue, less severe than a sprain. May occur from a slight trauma or unaccustomed repeated trauma

question

Sprain

answer

usually caused by a severe s tress, stretch or tear of the soft tissues such as ligaments or joint capsules

question

Subluxation

answer

an incomplete or partial dislocation that often involves secondary trauma to the surrounding tissue

question

Dislocation

answer

displacement of a bony part of a joint that leads to soft tissue damage, inflammation, pain, and muscle spasm

question

Muscle/Tendon Rupture or Tear

answer

with a partial tear, pain is felt when the muscle is stretched or contracted against resistance. With a complete tear, muscle is incapable of working

question

Tendinitis

answer

inflammation of a tendon leading to scarring or calcium deposits

question

Synovitis

answer

inflammation of a synovial membrane; an excessive amount of synovial fluid

question

Bursitis

answer

inflammation of a bursa

question

Contusion

answer

bruising from a direct blow, resulting in capillary rupture, bleeding, and inflammation

question

Adhesions

answer

abnormal adherance of collagen fibers to surrounding tissues during immobilization or after an injury, resulting in a loss of normal elasticity

question

RICE

answer

Rest, Ice, Compression, Elevation

question

Agonist

answer

Prime mover, or the contracting muscle that is responsible for the movement that you see

question

Antagonist

answer

Muscle that works (opposite) to the prime mover and reflexively elongates to allow the agonist to contract and move the joint

question

Body Composition

answer

refers to the percentage of weight that is fat and is based on the assumption that body weight can be divided into various components

question

Carpal Tunnel Syndrome

answer

caused by mechanical compression, which results in reduced blood flow to the median nerve

question

Metacarpals

answer

Hand bones. 5 bones numbered from 1-5, medial to lateral

question

Carotid Artery

answer

located at the larnyx of neck, used for measuring heart rate

question

Distal

answer

further from the trunk, situated farthest from point of attachment or origin, as of a limb or bone

question

Eccentric Training

answer

Also called negative resistance training, is a muscular action in which the muscle lengthens in a controlled manner.

question

Concentric Training

answer

exerting more force than is placed on it, results in shortening of muscle

question

Glenohumeral

answer

shoulder - structure: synovial; ball and socket function:diarthrotic ROM:multiaxial flexion, extension, abduction, adduction, circumduction, rotation

question

Slow Twitch Fibers

answer

slow to fatigue and have a high level of aerobic endurance, used for long-term, low to moderate intensity activities ranging from maintaining proper posture to long-distance running

question

Fast Twitch Fibers

answer

poor aerobic endurance, short-duration, high-intense activities and fatigue quickly

question

Proprioceptors

answer

sense the degree of tension and the length of the muscle

question

Flexion

answer

joint angle diminishing, most movements are forward movements

question

Extension

answer

return from flexion, movement that increases the angle between 2 bones

question

Rotation

answer

movement around an axis or pivot point

question

Circumduction

answer

movement in which an extremity describes a circle (360 degrees)

question

Horizontal Plane (transverse)

answer

divides the body into upper and lower portions. Rotation occurs within the horizontal plane

question

Frontal Plane (coronal)

answer

divides the body into front and back. Abduction and Adduction occur within the frontal plane

question

Sagittal Plane (medial)

answer

divides the body into right and left portions. Flexion and extension occur within the sagittal plane

question

Joint

answer

a point at which 2 or more bones meet and where movement occurs

question

Cervical Spine

answer

the first seven vertebrae, or the neck

question

Thoracic Spine

answer

12 vertebrae, where the ribs attach

question

Lumbar Spine

answer

5 vertebrae, lower back

question

Sacral Spine

answer

fused to form the sacrum

question

Sacrum

answer

bone formed from five vertebrae fused together near the base of the spinal column

question

Coccygeal Spine

answer

4 vertebrae, fused to form the tailbone

question

Iliopsoas

answer

hip flexors

question

Hamstrings

answer

Biceps Femoris, Semitendinosus, Semimembranosus

question

Quadriceps

answer

consists of 4 muscles: vastus lateralis, vastus medialis, vestus intermedius, rectus femoris

question

Talocrural Joint

answer

hinge, synovial,distal tibia, fibular form mortise for trochlea of talus, primary motions are dorsiflexion and plantarflexion,

question

Subtalar Joint

answer

Ankle eversion and Ankle inversion

question

Ankle Dorsiflexion

answer

bring top of the foot toward the shin

question

Ankle Plantar Flexion

answer

bring soles of the foot downward (pointing toes)

question

Ankle Eversion

answer

Pronation. Arch flattens

question

Ankle Inversion

answer

Supination, Arch lifts

question

Isokinetic

answer

muscle actions performed on special equipment in which speed is controlled

question

First Class Lever

answer

fulcrum is in between the applied force and resistance. example = see-saw

question

Second Class Lever

answer

fulcrum or axis is at the end of the lever, resistance is in the middle, applied force at the opposite end. example = wheelbarrow

question

Third Class Lever

answer

axis as one end, applied force in the middle and resistance at the opposite end. example = using a hammer to drive a nail into a piece of wood

question

Radial Artery

answer

artery of the lower arm. It is felt when taking the pulse at the wrist.

question

Prehypertension

answer

systolic = 120-1389 mmHG diastolic = 80-89 mmHg

question

Hypertension

answer

a common disorder in which blood pressure remains abnormally high (a reading of 140/90 mm Hg or greater)

question

Optimal Blood Pressure

answer

systolic <120 diastolic<80

question

Systolic pressure

answer

amount of pressure or force exerted against the arterial walls immediately after the heart has contracted

question

Diastolic pressure

answer

amount of pressure still remaining against the arterial walls as the heart relaxes before the next contraction

question

Triceps

answer

opposing muscles of the biceps

question

Anterior and Medial Deltoids

answer

opposing muscles of the posterior deltoid, mid-trapezius and rhomboids

question

Abdominals

answer

opposing muscles of the erector spinae

question

Erector Spinae

answer

extends the back, provides resistance and helps us bend over at the waist

question

Hip Abductors

answer

works the muscles on the outer part of the upper thigh muscles, A muscle that draws a body part away from the midline or axis of the body.

question

Hip Adductors

answer

Works the muscles on the inside of the thigh (groin muscles)., Inward toward the median axis of the body or of an extremity.

question

ITB syndrome

answer

an overuse injury, typically caused by a tight iliotibial band. The band is aggravated by excessive or abnormal rotational movements of the femur and tibia by walking or running

question

Femur

answer

the longest and thickest bone, upper leg bone

question

Tibia

answer

Shin bone. On medial side of the leg. Bears most of the weight

question

Adenosine Triphosphate

answer

molecule found in every cell of the body that is composed of adenosine, ribose, and 3 phosphate groups. It is the form in which food energy is stored in your cells

question

Phosphagen System

answer

supplies energy very quickly and is the primary source of energy for very high-intensity exercise

question

Anaerobic Glycolytic System

answer

Glucose is used for fuel and is either blood glucose or muscle glycogen, broken down in to pyruvic acid, when there is insufficient oxygen it then is transformed into lactic acid

question

Aerobic Energy System

answer

virtually unlimited capacity for making ATP, uses carbs, fat, protein for fuel. Slow to produce ATP

question

Anaerobic Threshold

answer

when work becomes so intense, muscle cells cannot supply the additional energy and rely more on the anaerobic system to produce ATP. At this level, lactic acid begins to accumulate

question

Skeletal Muscle

answer

A muscle that is attached to the bones of the skeleton and provides the force that moves the bones.

question

Smooth Muscle

answer

a muscle that contracts without conscious control and found in walls of internal organs such as stomach and intestine and bladder and blood vessels (excluding the heart)

question

Cardiac Muscle

answer

forms the walls of the heart

question

Sensory Neurons

answer

bring messages back to the brain and spinal cord from the muscles, skin and other areas of the body

question

Motor Neurons

answer

send messages from the brain and spinal cord to the muscles causing a neuromuscular response

question

Appendicular Skeleton

answer

forms the extremities and is composed of the shoulder girdle, arm bones, pelvic girdle, and leg bones, , the portion of the skeleton that attaches to the axial skeleton and has the limbs attached to it

question

Supination

answer

hands upward

question

Pronation

answer

hands downward

question

Tennis Elbow

answer

painful inflammation of the tendon at the outer border of the elbow resulting from overuse of lower arm muscles (as in twisting of the hand)

question

Golfer's Elbow

answer

Inflammation and pain of the flexor and pronator muscles of the forearm where their tendons originate on the medial epicondyle of the humerus; Epicondylitis

question

Rheumatoid Arthritis

answer

a chronic autoimmune disease with inflammation of the joints and marked deformities

question

Fibromyalgia

answer

widespread pain in joints, muscles, ligaments, heightened pain at "Tender" points

question

Osteopenia

answer

premature bone thining, with a bone density of 1-2.5 standard deviation units below average

question

Preipheral Artery Disease

answer

condition of atherosclerosis in the extremities, primarly affecting the calves.

question

Parkinson's Disease

answer

disorder of the nervous system, specifically of the basal ganglia, a mass nerve of cells in the brain that is responsible for motor functions

question

Simple Carbohydrates

answer

sugars, fruits and vegetables, lactose from milk, cane or beet sugar

question

Complex Carbohydrates

answer

carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice and beans

question

Glycemic Index

answer

carbohydrate ranking developed to help define which carbohydrate foods may or may not contribute to the insulin surge and eventual resistance problem

question

Fiber

answer

primarily indigestible type of carbohydrate found in fresh fruits, vegetables and grains

question

Soluble fiber

answer

fruits, vegetables, seeds, brown rice, barley and oats. Appears to lower blood cholesterol levels and retard the entry of glucose into the bloodstream

question

Insoluble fiber

answer

includes cellulose, found in whole grains, outside of seeds, fruits, legumes. Promotes more efficient elimination may play a role in colon cancer prevention

question

Complete Protein

answer

animal or fish based foods that supply essential amino acids

question

Incomplete Protein

answer

lacks one or more of the essential amino acids. Generally from plants, fruits, grains, vegetables

question

Triglycerides

answer

main type of fat found in the diet and in adipose tissue. Desirable serum levels are under 150 mg/dl

question

Saturated Fats

answer

primarily from animal sources, butter, whole milk dairy products, meat.

question

Monounsaturated Fat

answer

shown to reduce LDL cholesterol without affecting the beneficial HDL cholesterol. Good sources = canola oil, peanut oil, avocado oil

question

Polyunsaturated Fat

answer

divided into omega-6 vegetable oils and omega-3 fish oils.

question

HDL cholesterol

answer

"good" blood cholesterol, helps remove plaque from the arterial walls, returning it to the liver. 60 mg/dl or more

question

LDL cholesterol

answer

"bad" blood cholesterol, delivers plaque to the arterial walls. < 100 mg/dl

question

Vitamins

answer

non-caloric, organic compounds that the human body cannot produce on it's own

question

Phytonutrients

answer

neither vitamins or minerals. They are substances that plants manufacture to protect themselves from viruses, bacteria, fungi, insects and drought.

question

Nutrition Density

answer

concept of eating foods that are very nutritious relative to the number of calories

question

Low Nutrition Density

answer

high in fat, sugar, refined carbohydrates, alcohol

question

High Nutrition Density

answer

papaya, peppers, wheat bran, bell peppers, greens, skim milk

question

Glycemic Load

answer

calculated by multiplying the grams of carbohydrates by the glycemic index

question

Carbohydrate Loading

answer

pre-event practice used by endurance athletes to maximally load their muscles with stored glycogen

question

Hitting the Wall

answer

having an inadequate supply of glycogen (Carbs) for muscular work. Makes for excessive fatigue and a desire to quit

question

Bonking

answer

inadequate supply of glucose to the brain, leading to light-headedness, lack of coordination and weakness

question

Anorexia Nervosa

answer

an eating disorder in which a normal-weight person (usually an adolescent female) diets and becomes significantly (15 percent or more) underweight, yet, still feeling fat, continues to starve.

question

Bulimia Nervosa

answer

an eating disorder characterized by episodes of overeating, usually of high-calorie foods, followed by vomiting, laxative use, fasting, or excessive exercise

question

Female Athlete Triad

answer

amenorrhea, osteoporosis, and eating disorders; when left untreated they damage the musculoskeletal and reproductive systems

question

Adipose Tissue

answer

a kind of body tissue containing stored fat that serves as a source of energy

question

Resting Metabolic Rate

answer

accounts for 60-75% of daily expenditure and is higher in individuals with a high percentage of lean body mass

question

Lean Body Mass

answer

structural and functional elements in cells, body water, muscle, bones, and other organs (anything that is not fat)

question

Self-Efficacy

answer

inner confidence that a person has that he or she will be able to accomplish a task

question

Approach Goals

answer

yield more positive results because positive outcomes are emphasised often yielding happy moments

question

Avoidance Goals

answer

may result in anxiety, depression, and less enjoyment, even if the goal is achieved

question

Resting Heart Rate

answer

Obtained first thing in the morning when you are completely relaxed but conscious, before getting out of bed

question

Resting Blood Pressure

answer

What test may require that it can only be taken by licensed health care providers?

question

biceps

answer

opposing muscles of the triceps

question

triceps

answer

opposing muscles of the biceps

question

anterior medial deltoids

answer

opposing muscles of the latissimus dorsi

question

latissmus dorsi

answer

opposing muscles of the anterior medial deltoids

question

pectoralis major

answer

opposing muscles of the posterior deltoid, mid-trapezius, and rhomboids

question

abdominals

answer

opposing muscles of the erector spinae

question

quadriceps

answer

opposing muscles of the hamstrings

question

hip abductors

answer

opposing msucles of the hip adductors

question

8

answer

How many risk factors are associated with the ACSM Atherosclerotic Cardiovascular Disease Risk Factors?

question

Age

answer

1. Men >45 Women >55

question

Family History

answer

2.Myocardial Infarction, Sudden death before 55 of father, 65 of mother

question

Cigarette Smoking

answer

3. Current smoker, or quit 6 months prior

question

Sedentary Lifestyle

answer

4. not participating in at least 30 minutes of moderate intensity activity 3 x a week

question

Prediabetes

answer

fasting plasma glucose >100 mg

question

Health Risk Factor

answer

any factor that increases the chance that an individual will develop a disease or condition

question

Medical History Form

answer

helps identify individuals at risk for cardiovascular, pulmonary, metabolic, musculoskeletal or other potential problems

question

6

answer

How many components are associated with a Fitness Assessment?

question

advantages of max tests

answer

large amount of information gathered, actual measurement of a person's ability at a high level

question

disadvantages of max tests

answer

needs special, expensive equipment, riskier due to potential abnormal heart waves

question

submaximal exercise test

answer

assess the client's functional aerobic fitness, show improvement of that level over time, help develop an appropriate level of exercise intensity

question

advantages of submax tests

answer

less expensive, less risky, less specialized equipment is required, testing personnel does not have to be as highly trained or qualified

question

disadvantages of subxmax tests

answer

less information is obtained, only estimated and not actually achieved

question

Wellness

answer

Behaviors that minimize diseases and disabilities

question

in identifying risk factors

answer

One professional role of a personal fitness trainer is to assist clients:

question

Exercise

answer

What is the term that is defined by incorporating skill-related, health-related, and physiologic components?

question

use visualization

answer

In wellness, a physical method used to break the stress/tension cycle is to:

question

45-65%

answer

What percent of your diet per day should be carbohydrates?

question

5

answer

How many servings of fruits and vegetables per day?

question

6

answer

How many servings of whole grains should you eat per day?

question

3 components of energy expenditure

answer

Resting Metabolic Rate, Energy expended with exertion, the thermic effect of food

question

Fiber

answer

What is the primary indigestible type of carbohydrate found in fresh fruits, vegetables and grains?

question

larger

answer

In general, the ______ muscles are worked first

question

slow twitch

answer

Which muscle fiber type is predominantly used during endurance events? (marathons)

question

transverse abdominals

answer

What primary muscle has no actual joint action?

question

leg press

answer

What is one example of a closed kinetic chain exercise?

question

closed kinetic chain

answer

feet stationary but able to move upper body. Touching a nonmovable surface-distal end stationary proximal end moves

question

open kinetic chain

answer

When the distal end of an extremity is not fixed to any surface, allowing any one joint in the extremity to move or function separately without necessitating movement of other joints in the extremity.

question

Diabetes mellitus

answer

a condition of abnormal use of glucose usually caused by too little insulin or lack of response to insulin

question

Recovery Heart Rate

answer

the heart rate of an individual 3 to 5 minutes after a workout. Should be around 100 beats per minute. If any higher, then more conditioning is needed. Body is not recovering fast enough., the gradual return of the heart rate to resting levels within 5-10 minutes of a session of normal cardiovascular physical activity or exercise

question

Target Heart Rate

answer

the approximate heart rate a person needs to maintain during aerobic exercise in order to benefit from the workout; target heart rate for teens: 145-170

question

perpendicular

answer

Personal trainers should make sure that the caliper is ______ to the skinfold

question

shoulder girdle

answer

The trapezius moves the:

question

Lateral Rotation

answer

rotate outward, away from the midline (Supination)

question

Medial Rotation

answer

rotates inward, towards the middle of the body (Pronation)

question

Rate of perceived exertion

answer

subjective measure of intensity level of an activity using a numerical scale

question

Heart Rate Reserve

answer

The difference between maximum heart rate and resting heart rate

question

Maximum Heart Rate

answer

The heart's maximum working capacity. To find maximum heart rate = subtract age from 220 Examples: 220 - 14 = 206

question

aorta

answer

Oxygenated blood flows from the heart through the:

question

atrium

answer

each of the two upper chambers of the heart that receives blood that comes into the heart

question

ventricle

answer

Each of the two lower chambers of the heart that pumps blood out of the heart

question

COPD

answer

airway resistance increases making it difficult to breathe

question

Piriformis syndrome

answer

Excessive use of the gluteal muscles in some athletes (e.g., ice skaters, cyclists, rock climbers) can lead to hypertrophy or spasm of the piriformis muscle, which can compress the sciatic nerve. In individuals with a proximal split of the sciatic nerve (~12%), the common fibular nerve can become compressed as it passes through piriformis.

question

9

answer

How many calories are in 1 gram of fat?

question

4

answer

How many calories are in 1 gram of protein?

question

4

answer

How many calories are in 1 gram of carbohydrate?

question

calculate protein needs

answer

1. body weight x .45 =body weight in kg 2. body weight kg x .8

question

22

answer

Protein is digested into how many amino acids?

question

pre-contemplation

answer

people in this stage are not even thinking about a new behavior pattern. Unmotivated, resistant and engage in avoidance tactics

question

contemplation

answer

during this stage individuals are seriously considering change but still are not ready to initiate new behaviors

question

preparation

answer

individuals in this stage are preparing to change. May call a health club, buy an exercise video

question

action

answer

people are actively changing their behavior in this stage.

question

maintenance

answer

this is the stage that sustains long-term ongoing consciousness of the new behavior and successful integration of it into the lifestyle

question

transtheorectical model

answer

5 stages in the change process, precontemplation, contemplation, preparation, action, maintenance

question

barriers to exercise

answer

lack of access to exercise, expense of exercise, depression and lethargy, multiple health problems, fear of injury, history of sedentary lifestyle

question

SMART

answer

Specific, Measurable, Action-oriented, Realistic/relevant, Timed

question

6 dimensions of wellness

answer

Emotional, Social, Intellectual, Spiritual, Physical, Occupational

question

aerobic system

answer

Which energy system uses glucose, fat and protein for fuel?

question

Motor unit

answer

A single motor neuron and all the muscle fibers it controls

question

Golgi tendon organ

answer

proprioceptor protects the muscle from excessive shortening or lengthening

question

rotator cuff muscles

answer

supraspinatus, infraspinatus, teres minor, subscapularis

question

muscle spindle

answer

Lie parallel to the muscle fibers; detect changes in muscle length and speed

question

sit and reach test

answer

trunk flexion test primarily measures the flexibility of the hamstring and erector spinae muscles, as well as the calf and upper back muscles

question

excessive lordosis

answer

Swayback or increase in secondary curvature

question

excessive kyphosis

answer

Hunchback or increase in primary curvature

question

scoliosis

answer

abnormal lateral curvature of the spine (S-shaped curve)

question

3-4 months

answer

How often is it recommended to reassess fitness?

question

Karvonen formula

answer

aka max heart rate reserve method; training HR = max HR - resting HR X target intensity (40/50-85%) + resting HR

question

Pre-exhaustion

answer

exercises that isolate large muscles first, prior to exercises that work both large and small muscles simultaneously

question

sliding filament theory

answer

widely accepted theory of muscle shortening during contraction, thick & thin filaments slide past one another

question

overtraining symptoms

answer

decline in physical performance, elevated blood pressure, muscle tenderness and joint soreness, loss of muscle strength, loss of motivation to exercise

question

meniscus tears

answer

cartilage tears caused by traumatic blows ot the knees, and by bending and straightening the knee to far

question

shin splints

answer

pain in the shin due to repetitive impac loading activities

question

teres major

answer

Medially rotates and adducts the arm

question

phosphagen system

answer

If the activity can be sustained for no more than 15-20 seconds then the _____ is the primary source of energy

question

anaerobic glycolytic system

answer

This system provides much of the energy for sustained, high-intensity things such as:soccer, field hockey, ice hockey, lacrosse, basketball, volleyball, tennis

question

muscular fitness

answer

term used to describe the relationship between Muscular Strength & Muscular Endurance

question

muscular flexibility

answer

the achievable range of motion at a joint or group of joints without causing injury

question

bodybuilding

answer

judged according to muscle hypertrophy, definition, and symmetry.

question

power lifting

answer

compete in 3 lifts: bench press, squat, dead lift

question

olympic lifting

answer

compete in the clean and jerk

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