educ final
When a muscle has too much tension, this causes it to relax:
GTO
What is the def of plasticity?
the tendency to assume a new and greater length after passive stretch
A novice lifter should train at what percentage of 1-RM?
60-70%
The recommended repetition range is ___ to improve muscular endurance
15-25 reps
What percent of Americans will acquire an STD?
25%
Water makes up ___ percent of the body weight
50-70%
Each gram of fat provides the human body with how many calories?
9
Specific Adaptations to imposed Demands
Adaptation will be specific to the demands of the exercise
Repetitive Microtrauma is:
An injury which results from chronic repetitive motions that violate the integrity of our joints
The following are phases of Periodization
Anatomical Adaptation, Hypertrophy, Maximum Strength, Power
Hyperflexion is
Bending a joint more than normal. Closing the angle at the joint
Which of the following is not considered cardiovascular exercise:
Billards (Pool)
Fat that is solid at room temperature is:
Both Trans fat and Saturated Fat
Which of the following is not a beneficial weight management tip?
Eat only fruits and vegetables
Which of the following can cause a posterior bulging disc in the lumbar spine?
Excessive forward spinal flexion
(Q3) It's beneficial to do weighted squats and deadlifts every day?
F
(QUIZ 4) Hyperflexion of the knee or neck is a safe way to increase range of motion
F
A warmer muscle has a decreased ROM (range of motion)
F
Muscle will turn to fat when not used
F
Te primary mover while performing a leg lift is
Hip Flexors
Which of the following exercise isn't known to cause impingement syndrome?
Lateral Deltoid Raises
When seeking a qualified personal trainer, the most respected certifications are
NSCA, ACE, NASM, ACSM
Which of the following is the most effective method of stretching for increasing ROM?
PNF
The following are all types of flexibility techniques
Static, Ballistic, Dynamic, PNF
75% of Americans are either overweight or obese
T
Probiotics are the good bacteria in your stomach
T
Some exercises should be used with caution or not used at all because they are "high risk" exercises
T
The concept of periodization provides a theoretical training model that organizes the manipulation of specific period of time
T
There are safe alternatives for most "bad" exercises
T
Wha iss the definition of elasticity?
The ability to return to original resting length after passive stretch
Regarding an isometric muscle contraction
The length of the muscle stays the same
To successfully control your weight you must
all the above ( change your behavior, chose a diet that is reduced in calories and fat, exercise)
Which of the following is not a starch?
apple
This form of stretching is characterized by its rapid, jerky movement
ballistic
What affects your body weight
diet, heredity, exercise
The current fat diets of low carbohydrate/ high proteins can lead to
heart disease
Which of the following is not a benefit of flexibility training?
increases strength when used after the warm up
What is the most critical public health problem for the 21st century?
obesity
The main function of carbohydrates is to
supplies energy during exercise
(QUIZ6) To calculate your basal metabolic rate women multiply their body weight by ___ and men multiply by __.
10, 11
Which of the following is not considered a part of Tabata training:
30-60 seconds of high intensity exercise followed by 15-30 seconds of rest
Each pound of fat represents ___ calories
3500
How many minutes should you perform cardiovascular exercise if you want to lose weight?
45-60 minutes
How many times a week should you exercise if you want to lose weight
5-7
Cardiac Output is:
Amount of blood pumped by the heart in one minute of time
Lat pulldowns behind the neck
Are potentially dangerous for the shoulders
Progressive Overload
As adaptation occurs, an increase is the stimulus is necessary
Impingement syndrome is
Caused by rubbing of the supraspinatus against the acromion
(QUIZ8) The best way to prevent low back pain is to
Exercise your core, correct posture, lift heavy objects correctly and improve overall health
Aerobic exercise does not require oxygen to produce ATP:
F
Aerobic, strength, and flexibility are the order in which you must complete your workout to see the most positive change
F
The following exercise doesn't put excessive stress on the lumbar spine (lower back)
Feet on Bench Dumbbell Chest press
If you are pregnant you can jog as your workout
Only if you were jogging before you became pregnant
Specialty of Training
Only the muscles trained will adapt and change in response to a given exercise
Which of the following is not a benefit of functional training
Requires a gym membership
According to iEMG, a good exercise choice for the Pectoralis Major(chest) would be:
Seated front dumbbell presses
Age is a contributing factor to flexibility
T
All STD's are 100% preventable
T
Cancer is the abnormal, uncontrolled growth of cells, which left untreated, will ultimately cause death
T
Coconut water is a great source of electrolytes
T
Leg lifts/throws are contraindicated because ___.
The hip flexors are recruited placing compressive forces on intervertebral discs
Excessive siting can result in:
all the above (gluteal amnesia, forward head posture, rounded shoulder posture)
Trans fat
all the above (man made by heating unsaturated fats into, used to inc. shelf life, found in margarine,crackers,cookies, and chips)
When a muscle experiences hypertrophy, it gets__
larger
The amino acids that our body makes are called
non-essential
How many people die a year as a result of poor diet and lack of physical activity?
over 650,000
(Quiz5) All the following foods have a high glycemic index EXCEPT?
peaches (hgc.-soft drinks,candy,cakes)
The main functions of vitamins is to
promote specific chemical reactions in the cells
Which of the easiest way to tell if you are drinking enough water?
the color of your urine
How often during the week do you need to exercise for health benefits
30-45 min/ 3-5 days
Which of the following is possible if the shoulder press is performed with the bar behind the head?
Increased risk of shoulder injury
When a muscle experiences atrophy, it gets __
smaller
Regarding an eccentric muscle contraction
the lengths of the muscle lengthens
You need a pre-workout supplement
F
ATP is required for you to be able to live and exercise
T
Functionally, the job of the abdominals is to stop motion, not create motion
T
A plank is an example of a ___ contraction
isometric
The formula to determine your estimated max heart
207- (Age x 0.7)
How many minutes should you perform cardio exercise if you want to maintain health:
30-45 minutes
Each gram of carbohydrate provides the human body with how many calories
4
(QUIZ 2) The THR intensity zone you should exercise in if you want to maintain health
60-85%
What THR intensity zone is considered vigorous intensity:
60-89%
The most common cancers are?
All the above ( Breast, Prostate, Colon and Rectal)
Benefits of resistance training include
All the above (Caloric burn, Inc. metabolic burn, Ost. prevention)
Energy drinks are known to cause
All the above (jitters, insomnia, heart issues)
Anaerobic exercise does require oxygen to produce ATP
F
Fartlek training is defined as periods of slow running with longer periods of water breaks
F
Fiber is a carbohydrate that is digested by the body
F
For you to manage your weight long term you do not have to modify your behaviors
F
Once you lose weight, you will not have to be committed to your physical fitness or healthy diet anymore
F
Overweight and Obese are the same thing
F
Personal Trainers are required by state law to be certified
F
Range of Motion is the ability to change directions rapidly
F
Strength training does not help increase lean body mass
F
You must exercise in the morning to receive positive benefits
F
I can use the LSC fitness center free as long as I am a current student
T
Inactivity for even a few days reverses your cardio respiratory gains
T
Periodization is the best way to get training results
T
You can be too flexible?
T
Which is the definition of hyperlaxity?
allows the joints to achieve a ROM that exceeds the normal range of motion
The amount of heat needed to raise one gram of water one degree Celsius is a
calorie
The main functions of minerals is to
help regulate body functions
The main elements is amino acids are
nitrogen, oxygen, carbon, and hydrogen
IF the caloric intake is to low the body will?
slow the metabolic rate
The most common method of stretching is:
static
The main function of fat is to
supply energy at rest
(QUIZ 7) The ideal workout routing would be performed in the following order:
warm up, workout, cool down, stretch
Hyperextension is
A joint extended beyond the normal range of motion
Cardiovascular Endurance- The ability of the heart and lungs to deliver oxygen to the muscles to meet the demands of physical activity
T
Compressive forces on the spine for an isometric side bridge are within the U.S. National Institute for Occupation Safety guidelines
T
The recommended repetition range is ___ to improve strength in middle-aged and older individuals
10-15 reps
The most effective frequency of stretching is
2-3 days/wk
To improve strength and power, ___sets are recommended
2-4
A good exercise prescription should include the following:
All the above(Warm up, Exercise, Cool down, stretching)
Stroke volume is:
Amount of blood pumped in one heart beat
Recovery Time is:
Amount of time for the body to return to resting levels after exercise
Which 3 nutrients provide energy (calories) for the body?
Carbohydrates, Fat, and Protein
Which method of stretching is acceptable to do after the warm up and before the workout?
Dynamic
If you are trying to gain weight it is necessary to do any cardiovascular exercise
F
If you have a body mass index greater than 20% you are considered overweight
F
Which of the following exercises is most likely to cause impingement syndrome
Shoulder Lateral Raise
Curl-ups on a "swiss" ball are very hard on the discs in the back
T
Exercise helps weight loss while on a negative calorie diet
T
Exercise is the second most component of weight control
T
To lose weight you must burn more calories than you consume
T
VO2max is the amount of oxygen the body is able to utilize per minute of physical activity
T
We do not get calories from vitamins, minerals, and water
T
What affects the ROM around a given joint?
all the above ( structural chara. of the joint, Mechanical properties of the connective tissues, temperature of the tissues being stretched)
Why do most people not eat right?
all the above (already done the damage, lack of knowledge, it tastes good)
Fat diets typically
all the above (are a quick and easy way to lose weight, tend to be water loss, usually gain weight back if not more)
Regarding a concentric muscle contraction:
the length of the muscle shortens
There's no such thing as an ideal abdominal exercise for everybody
T
Tight hip flexors can contribute to gluteal amnesia
T
Genetically modified organisms (GMOs) are considered safe by most developed nations
F
Instagram and Youtube are always a reliable place to get training tips
F
Malignant tumors are tumors that are not cancerous
F
When starting an exercise program, you should start with a short duration with high intensity and gradually increase the minutes and intensity to avoid undue fatigue and exercise-related injuries
F
When a muscle stretches too fast, this causes it to contract
Muscle Spindle
According to the U.S. National Institute for Occupational Safety and Health
Any compressive force above 3,300 newtons is unsafe
VO2max is also known as submaximal oxygen uptake
F