wits study guide everything
Flexion
moving the distal segment forward and upward from the anatomical position to bring two body segments closer together.
•Sliding Filament Theory
the series of muscular tension is generated when the actin and the sacromeres slides over the myosin because of the action of the myosin cross Bridges
25.)Which muscle fibers contract slowly and produce little force, but have great resistance to fatigue? a.Type IIa b.Type I c.Type IIx d.Type Ib (Ch. 4, P. 69)
...b.Type I
3.)Which type of muscle fiber not only produces great force when stimulated but also resists fatigue? a.Type I b.Type IIa c.Type IIx d.Type Ia (Ch. 4, P. 69)
...b.Type IIa
Key Terms •Osteoporosis
A disease characterized by fragile bones
•Graded Exercise Test
A multi-stage test that determines a person's physiological response to various intensities of exercise and the person's maximal aerobic power
Antagonist
A muscle that causes movement at a joint in a direction opposite to that of the joints Agonist prime mover
Agonist
A muscle that is very effective in causing a certain joint movement also called the prime mover
Power
Ability to exert muscular strength quickly
•Trans Fat
An unsaturated fat that is artificially Infuse with hydrogen improved appearance and length shelf life of some products as harmful as saturated fat in promoting cardiovascular disease and obesity
•Evaluate the importance of anaerobic and aerobic energy production in fitness and sport.
Anaerobic energy production is good for quick energy bursts and short term use of energy long energy use is good for aerobic respiration
•Explain how muscle produces energy anaerobically and aerobically.
Anaerobic energy sources ATP small amount readily available good for about 1 second then phosphocreatine which is stored in muscles cells good for about 3 to 5 seconds and glycolysis glucose obtained from the muscles glycogen storage good for about 2 minutes. Aerobika sources of energy are oxygen must be present in the cell to create long-term energy sources of long-term energy or muscle glycogen blood glucose fatty acids and intramuscular fats and these are used for activities lasting greater than 2 minutes in less than 2 hours Are produced in the mitochondria products a very Lactaid vs. A lot of ATP
•Describe the atherosclerotic process and quantify the magnitude of cardiovascular disease as a health problem in the U.S.
Atherosclerosis an accumulation of lipid deposits in the large and medium-sized arteries eventually these deposits and peed blood flow in the affected arteries sometimes to the point of complete occlusion blockage can cause reduced blood flow to the heart myocardial infarction stroke and claudication cardiovascular disease is the leading cause of death in the US cardio heart disease is classified as a form of cardiovascular disease hypertension greatly increases the risk of developing cardiovascular disease
•CHD
Atherosclerosis of the coronary arteries also called coronary artery disease
Study Guide Lecture Five Key Concepts •List the health-related benefits realized by children and adolescents who participate in physical activity.
Benefits of participating in physical activity in addition to the physical benefits of activity psychological and social assets can also be attained through participation. Psychological assets self-determined motivation positive values towards physical activity self-determination positive identity positive affect cognitive functioning hope and optimism Social assets support from adults and peers social acceptance friendship leadership teamwork cooperation respect responsibility try to see Civic engagement and resistance to pressure to engage in Risky Behavior
•Maximal Heart Rate (HRmax)
Best calculated by GXT results EXT it's not always feasible in the fitness center Tanaka formula 4 maximum heart rate is 208- (.7x age)
•Calculate target heart rate using the HRR and %HRmax formulas.
Best of get my resting heart rate and then use the Tanaka formula to get my max heart rate I'll take my max heart rate is contracted by my resting heart rate which would equal a heart rate Reserve. To get % heart rate Max multiply maximum heart rate by Design percentage of intensity the recommended range of 75% to 90% which is roughly equivalent to 60% to 80% of VO2 max
•Explain the energy balance equation, and its role in weight management.
Energy consumed - energy expended equals energy balance. Intake is greater than expenditure leads to weight gain this is positive caloric balance Negative energy balance intake is less than expenditure which leads to weight loss
•Energy Balance
Energy consumed by the energy expended equals energy balance that is positive caloric balance which leads to weight gain and negative energy balance which leads to weight loss
Study Guide Lecture Four •Describe how temperature, humidity, altitude and air pollution affect training and performance.
Exercise environment heat humidity pollution and altitude can Elevate heart rate and rate perceived exertion during exercise fitness professionals should be aware of environmental factors and must know how to modify intensity to meet program goals in extreme environments
•Protein
Formed by amino acids 1gram protein yields 4 kcal
Frequency
How often. The number of days per week the physical activity is done
13.What are the ranges & values for LDL & HDL cholesterol?
If you have a total cholesterol greater than 200 milligrams per deciliter or low density lipoprotein is greater than 130 milligrams per deciliter or high density lipoprotein is less than 40 milligrams per deciliter or risk factors for cardiovascular
...
Image
Synarthrodial
Immovable joints
Inversion
In towards the midline
•Fracture _
Injuries to bones
•Glucose
Is simple sugar that is a vital energy source in the human body
16.Explain the purpose of fitness assessments.
It assesses social components of fitness related to patients goals which are cardiovascular endurance muscular strength muscular endurance flexibility and body composition the assessment test can provide a baseline to evaluate progress
•Describe behavioral strategies for weight management.
Keep records of food intake and activities performed plan meals and snacks ahead of time solicit support from friends and family set specific goals develop myself reward system avoid self-defeating Behavior combine moderate caloric restriction with exercise develop healthy eating patterns commit to lifelong maintenance
LDL-C
Low density lipoprotein which is the bad cholesterol is Storrs cholesterol in the body and in the arteriole rules leading to atherosclerosis
•Define METs, and explain how they are used to express energy expenditure.
Mets intensity of exercise Express by metabolic equivalent Mets are a ratio of working metabolic rate resting metabolic rate one that is the energy cost of sitting quietly which is 3.5 milliliters per kilogram per minute moderate-intensity activity that noticeably elevated heart rate for more than 10 minutes 326 Metz is equivalent to a 506 on a 10 point rating perceived exertion scale brisk walking is considered a moderate intensity activity vigorous intensity activity that substantially increases heart rate and respiratory rate greater than $0.06 is equivalent to 7 or 8 on the 10-point rating perceived exertion scale jogging and running are considered vigorous activities
•List signs, symptoms and proper treatment for common injuries.
Nearest soft tissue injuries like sprains which is over stretching or tearing of ligaments and strains over stretching or tearing of muscles or tendons are common injuries associated with adult fitness programs treat soft tissue injuries using the price comes up protect rest ice compression and elevation heat may be applied in the later stages of an acute injury when the risk of bleeding into tissues is an enema he is a common treatment of chronic inflammatory conditions heat causes basal dilation of the blood vessels and causes reduce muscle spasm Open fractures fractures or injuries bone fractures can be simple or compound control bleeding Elevate control swelling with pressure ice splint above and blow the joint treating wounds and skin disorders the major concerns with an open wound and skin irritation or bleeding and infection the fitness professional should use universal precautions in treating an open wound protective gloves should be worn proper disposal of infection materials and decontamination of infected areas should follow Treating wounds in skin disorders the major concern with an open wound and skin irritation or bleeding and infection the fitness professional to use universal precautions in treating an open wound protective gloves should be worn proper disposal of infectious materials and decontamination of affected areas should follow
Remodeling
Osteoclast breakdown osteoblast build up
Pronation
Palm facing down
Supination
Palm facing up
•List five ways in which exercise intensity can be expressed.
Percent VO2 max for certain vo2r percent heart rate Reserve percent heart rate Max and rating percieved exertion
6.List the ACSM guidelines for muscular fitness.
Perform 8-10 exercises for the major muscle groups including legs hips back chest shoulders and arms. Use resistance that produces muscular fatigue after 8 to 12 reps Complete one to three sets of each exercise. Participate in resistance training activities at least two non-consecutive days per week for recovery time
•Carbohydrate
Plant-based fruits vegetables and Grains seeds and nuts. 1g carbohydrate 4kcal
•Preparation
Preparation strategy involves helping the individual set up a personalized exercise program
•ROM
Range of motion
Range of Motion
Sit and reach test the range of motion
•Negligence
Someone is at fault
•List the physical activity recommendations for public health.
The health-related benefits hundred fifty to 300 minutes of moderate-intensity weekly 75 - 150 minutes of vigorous intensity exercise weekly additional benefits can be achieved by exceeding the minimum recommendations for physical activity multiple intermittent bouts of daily activity can accomplish minimum goals resistance training should be performed a minimum of two days per week benefits are gained when a sedentary person becomes active or what a moderately active person increases to a more vigorous intensity level
Ossification
The replacement of cartilage by bone
•Actin
The send contact a filament of the sacromere to Which medicine binds to release the energy in the activated cross Bridges leading to Sacromere shortining
Diaphysis
The shaft of a long bone
Epiphyseal Plate
The sites of ossification in long bones
•Glycogen
The storage form of carbohydrate in the human body
•Describe resistance training programs for strength, hypertrophy and muscular endurance.
The strength endurance continuum heavy weight and low repetition elicit a great strength response right away and high repetition favorite increase and muscle endurance moderately heavy weight and medium repetitions promote hypertrophy perform all sets to volitation fatigue
•Adenosine Triphosphate (ATP)
They're trying to teach us that is anaerobic energy source glass the first few seconds in movement
•Water Soluble Vitamin
Vitamins B and C
•Fat Soluble Vitamin
Vitamins a d e and K
•Micronutrient
Vitamins and minerals
•Stroke Volume
Volume of blood cycled per beat
11.Explain the purpose of physician's consent, waiver of liability, incident report, HSQ & PAR-Q.
When you have determined that the client is at high risk of cardiovascular disease from answering questions from the screening questionnaire After the consent from the doctor the final steps to client sign a consent waiver form to protect yourself and the gym incident reports in case anyone gets happened you can provide a file where you explain everything that happened for protection Health screening questionnaire identify risk factors lifestyle behaviors exercise history and red flags that may require program modification or Physicians consent Physical activity Readiness questionnaire Clyde the less detailed screening and self-administered type of screening to determine if the patient needs modifications or a physician's consent
Patella
a sesamoid bone that is the kneecaps
•Maximal Effect
a specific dose of exercise may affect some changes but not others moderate exercise improves risk factors for strenuous exercise can modify or reverse which factors and improve VO2 max here you can get the ceiling effect couch potatoes goes to moderate exercise and improve fast butt very fit individuals don't improve as fast
•Nutrient
a substance that the body requires for the maintenance growth and repair of tissue
38. Glucose is a: a. Simple sugar b. Complex sugar c. Protein d. Simple fat
a. Simple sugar
32. Flexion and extension are the major movements of the knee. a. True b. False
a. True
Sagittal Plane
are perpendicular to each other and represent a side view
Ligaments
are tough, fibrous bands of connective tissue, connect bones to each other across all joints.
57. During a _______ action the muscle length remains the same. a. Concentric b. Isometric c. Extension b. None of the above
b. Isometric
89. The effect produced when a force causes rotation is: a. Interaction b. Oscillation c. Torque d. Inertia
c. Torque
•List signs and symptoms of common orthopedic problems and appropriate modifications of exercise programs.
comment was the People's most result from overuse or irritation of a chronic musculoskeletal problem participants typically take weeks before getting medical assistance which may lead to severe injury shin splints are a common orthopedic problems in which the symptoms start gradually and progresses as active is not reduce exercise modification is often required if Orthopedic injuries occur
Voluntary (Skeletal) Muscle
consist of thousands of muscle fibers and moves when you want it to
40. Which of the following is not one of the general training principles? a. Progression b. Overload c. Specificity d. None of the above
d. None of the above
•Describe recruitment of muscle fiber types in exercises of increasing intensity.
fast twitch is type 2x slow twitch is type 1 and intermediate combo of both is type 2A
•Define the principle of specificity as it relates to endurance training.
if you don't treat a muscle part it won't improve
Tarsals
irregular shape bones that are found in the ankle
Eccentric
lengthening of the muscle during its action control speed of movement caused by another Force
Involuntary (Smooth) Muscle
like the digestive system moves on its own
•Simple Carbohydrate
mono and disaccharides break down quickly to form glucose found in juice soft drinks candy and processed foods
•Describe ways to minimize injury risk
proper and comprehensive screening proper planning for emergency situations probably designing and implementing fitness programs educating participants about proper intensity signs and symptoms of overuse and overexertion educating participants about gradual progression
•Describe ways to apply relapse prevention to exercise behavior.
relapse prevention relapse occurs when people who have been exercising regularly stop a healthy behavior and return to unhealthy behaviors relapse is likely to occur for many people help participants realize that relapse does not mean failure Define high-risk situations that can result in relapse identify strategies for dealing with high-risk situations determining strategies for preventing relapse
•Myosin
set contrast Health element in Sacramento that can bind actin and split ATP to generate cross Bridge movement and develop tension
•Muscular Power
the ability to generate as much force as possible, as quickly as possible. When the muscles in the body are used to perform high-intensity movements in short bursts, power is used.
Key Terms •Torque
the effect produced by force causing rotation the product of the force and length of the forcearm
Carpals
the irregular the shape bones that are found in the wrist
•Training Threshold
the minimum intensity necessary to elicit a training effect
•Steady State
the oxygen uptake levels off during submaximal work to that the oxygen uptake value represents the steady-state oxygen requirement for the activity
•Oxygen Extraction
the percentage of oxygen extracted from the inhaled air, the difference between the 20.93% of O2 in room air and the percentage of O2 in exhaled air.
•Systole
the phase of the heartbeat when the heart muscle contracts and pumps blood from the chambers into the arteries.
•Diastole
the phase of the heartbeat when the heart muscle relaxes and allows the chambers to fill with blood.
•Target Heart Rate (THR)
thr is used to approximate training intensity using estimation of vo2max heart rate
Transverse Plane
top view, looking down from above
2.Describe the difference between training for health, fitness & performance.
training for fitness, performance, and avoidance of disease which can be placed into a category of low to high volume exercise to moderate to vigorous (hard) intensity exercise. o avoidance of disease (e.g lowering the risk of heart disease, type 2 diabetes) achieved with moderate intensity activity 30min per Day, 1 to 5 days per Week. o To achieve cardiorespiratory fitness (CRF), as well as the health benefits associated with moderate intensity physical vigorous intensity exercise strength and flexibility done 3 to 4 days. Wk -1, 30 to 45 min. Day-1, which is equivalent to jogging or running about 3 mi (4.8 km) 3 to 4 days. Wk -1. o those who want to be elite marathon runners must work at the extreme end of the intensity scale (very hard) for hours every day. 100 mi (170 km) per week (11), • bout 10 times what is needed to achieve a reasonable level of CRF. Image on pg 24 lab section hrr 40-59% fitness is 60-80% and performance is greater than 80%
•Atherosclerosis
An accumulation of lipid deposits in the large and medium-sized arteries
•Side Effect
It just may have adverse side effects exercise may have adverse side effects including injury or death
10.What are the healthy & clinical values for normal & high blood pressure?
Normal blood pressure 120/80 Hypertensive 140/90
•Complex Carbohydrate
Nutrient dense polysaccharides they break down slowly to glucose found in fresh whole fruits grains and vegetables and celery burns calories because of all the fiber
•Inherent Risk
Simply happen no one is at fault
•Define training threshold in terms of VO2max, HRR, VO2R and HRmax.
The minimum intensity necessary to elicit a training effect apical to most of the population which is 60 - 80% of vo2max heart rate reserve and VO2 are in 75 to 90% of heart rate max
•Explain the principle of maximal glycogen storage as pertains to maximal performance.
The more glycogen stored the more energy and more effort can be performed for a longer time.
81.)Disordered eating, amenorrhea, and osteoporosis are the three components of the __________. a.female athlete triad b.bone mineral deficiency c.anemic triangle d.red blood cell atrophy (Ch. 17, P. 361)
...a.female athlete triad
49.)Which acronym may help a fitness professional remember the recommended health appraisal categories and the order in which they are performed? a.MS. PLEASE b.MR. PLEASE c.PARQHSQ d.HSQPARQ (Ch. 2, P. 18)
...b.MR. PLEASE
•Discuss common errors in execution of locomotion, throwing and cycling.
...
61.)Resistance training in which the weight does not change during the concentric or eccentric phase is ______________ training. a.isokinetic b.isometric c.plyometric d.DCER (Ch. 13, P. 264)
... d.DCER
77.)Older adults can benefit substantially from participating in moderate-intensity physical activity for at least __________ per week. a.60 minutes b.150 minutes c.75 minutes d.100 minutes (Ch. 16, P. 348)
...150 minutes
23.)The volume of oxygen missing during the first few minutes of work is the ____________. a.oxygen debt B.oxygen deficit c.oxygen repayment d.steady-state requirement (Ch. 4, P. 74)
...B.oxygen deficit
100.)___________ is the failure to do something that a reasonable, prudent professional would do or doing something that a reasonable, prudent professional would not have done under the same or similar circumstances. a.Employee misconduct B.Ignorance c.Professional absenteeism d.Negligence (Ch. 27, P. 504)
...d.Negligence
80.)_____________ is a disease characterized by fragile bones. a.Osteopenic b.Osteoarthritis c.Myocitosis d.Osteoporosis (Ch. 17, P. 358)
...d.Osteoporosis
93.)Most significant injuries to joint structures or to soft tissue can be addressed using the ______________ concept. a.RESTY b.PRESS c.MRPLEASE d.PRICE (Ch. 26, P. 482)
...d.PRICE
85.)What is the primary type of exercise recommended for obese clients who wish to lose weight? a.heavy resistance training targeting large muscle groups b.spot-specific training targeting problem areas c.elastic band training targeting large muscle groups d.aerobic exercise targeting large muscle groups (Ch. 19, P. 379)
...d.aerobic exercise targeting large muscle groups
28.)What kind of joints are freely movable and allow greater movement,direction and range? a.hinge joints b.synarthrodial joints c.amphiarthrodial joints d.diarthrodial joints (Ch. 3, P. 42)
...d.diarthrodial joints
38.)A ______________ consists of a single motor neuron, its branches, and all the muscle fibers that it innervates. a.motor group b.muscle group c.muscle unit d.motor unit (Ch. 3, P. 49)
...d.motor unit
•Describe how to manage hydration during exercise.
14-20oz 2 hours before exercise. 7-10 ounces,
•Utilize the Tanaka formula for calculating maximal HR.
208 - (.7 x age)
4.What are the physical activity guidelines for health, weight maintenance & weight loss?
30 minutes daily to avoid disease 60 minutes daily to prevent weight gain 60-90 minutes daily to sustain weight loss (very hard)
Bursae
506 lined with synovial membrane that contain a small quantity of synovial fluid birthday are found between tendons and Bone between skin and bone in between muscle and muscle their function is to facilitate movement without friction between the surfaces
•Disordered Eating
A clinically diagnosed condition in which unhealthy eating patterns may lead to severe decline in health and possibly death
•Transtheoretical Model
A general model of intentional Behavior change in which behavior change is seen as a dynamic process that occurs through a series of interrelated stages basic concept emphasize the person motivational Readiness to change the cognitive and behavioral strategies for change in Behavior self-efficacy and the evaluation of the pros and cons of the new Behavior
Amphiarthrodial
A joint that allows only slight movement in all directions also called a cartilaginous joint
•Scoliosis
A longitudinal s shaped curvature of the spine
•Anorexia
A preoccupation with body weight leading to self-starvation criteria for diagnosis is purposely maintaining weight below 85% of normal range for age and height extreme fear of weight gain and healthy body image lead to low self-esteem absence of menstrual cycle for 3 or more consecutive months
•Sprain
A soft tissue injury over stretching or tearing of ligaments
•Rating of Perceived Exertion (RPE)
A way to gauge intensity level based off facial expressions
Balance
Ability to maintain a certain posture or to move without falling
Coordination
Ability to perform a task that integrates movements of the body in various parts of the body
Agility
Ability to start stop and move the body quickly in different directions
•Describe the short- and long-term responses to exercise.
Acute responses occur with one or several bouts of exercise but do not improve further rapid responses benefits of curved early then plateau linear responses and which continued over time delayed responses occurred after several weeks of training blood pressure and insulin sensitivity are most immediately responsive changes to resting heart rate and VO2 max are intermediate serum lipid changes or delayed responses
•Lipoprotein
Allow that to travel through the bloodstream as cholesterol
•Discs
Allows flexibility in Access shock absorber
•VO2
Amount of oxygen consumed
Eversion
Away from the midline
•Heart Rate
Beats per minute
9.What are the BMI ranges for underweight, normal, overweight & obese?
Below 18.5 18.5-24.9 25.0-29.9 Above 30
•Hypothermia
Below normal body temperatures
•Rapid Response
Benefits of early death plateau
•Antioxidant Vitamin
Boost the immune system and help ward off disease betta carotene C and E
•Macronutrient
Carbohydrate fat protein and water
•Explain the energy value of macronutrients, and how they contribute to energy production.
Carbohydrates preferred energy source because it breaks down easier 1gram carbohydrate yeilds 4kcal when burned Fat performs many vital functions for the human body. 1 gram of fat yeilds 9 9kcal. Protein plays many roles in the human body anzymes for metabolism enables muscle contraction and acts as connective tissue. 1gram of protein yields 4 kcal.
•Fatty Acid
Carbon Rich chain hydrogen ratio
•CRF
Cardiorespiratory Fitness
Cartilage
Cartilage is a thin layer of hyaline cartilage covering the articulating surface that provides a smooth low-friction surface and helps absorb shock
•Describe the public health physical activity guidelines for children and youth.
Children and adolescents to perform 60 minutes or more of daily physical activity Arabic the majority of the 60 minutes a day should be performed at either moderate or vigorous intensity levels for aerobic physical activity and should include vigorous-intensity physical activity at least 3 days a week focus on health related benefits of using a variety of continuous physical activities use an appropriate progression working with overweight children muscle strengthening as part of their 60 minutes a day physical activity children and adolescents should include muscle-strengthening physical activity at least 3 days a week training should emphasize safety supervision for proper form and muscular endurance less resistance and more repetitions bone strengthening as part of their 60 minutes a day of physical activity children should include bone strengthening physical activity on at least three days per week the best time to influence bone health during puberty and their pre-medical years games and bone mass density are recorded from the following activities jumping weight-bearing activities games and resistance exerciseq
•Fast Oxidative Glycolytic Fiber (Type IIa)
Combination of both typ1 and typ2A
•Myofibril
Component inside muscle fibers that is composed of a long string of sacromeres
•Motion Segment
Consist of two vertebrae and their intervening disc
•Contemplation
Contemplation is a strategy that involves helping individuals prepared to take action provide information on how to start an exercise program
•Over-Reaching
Deliberately training to break a training Plateau can be the first stage leading to overtraining recovery can be achieved within a few days
•Saturated Fat
Derive primarily from animal sources meat eggs and dairy also found in palm oil coconut oil and peanut butter solid at room temperature saturated with hydrogen atoms high and take late to cardiovascular disease
•Unsaturated Fat
Derived from Plants liquid at room temperature monounsaturated are Olive and canola oil polyunsaturated fat starfish Court soybean oil and peanut oil
•Describe how reduction or cessation of training affects VO2 Max.
Detraining cessation of training Maxima O2 uptake decreases exercising too much initial do trees do to reduce stroke volume eventual decreasing 02 election Dustin and training the 02 of tape can be maintained with intense exercise even with reduced duration and frequency
•Evaporation
Division of water from liquid to gas by means of heat as an evaporation of sweat results in the loss of 580 kilocalories for each liter of sweat evaporated
•Repetition Velocity
Effects of hypertrophic and metabolic adaptations facility plyometric in hand speed and power flow velocity with maximum resistance enhance his strength beginners shouldn't use low-to-moderate velocity to minimize and injury listen facilitate learning
•Product Liability
Equipment malfunction manufacturer may be at fault
•Essential Fatty Acid
Essential fatty acids are necessary for human health cannot be manufactured by the body Alpha linoleic and Alpha linolenic vegetable oils nuts avocados soybeans in a mega 3 fatty acids like fish walnuts and canola oil
18.Name each synovial joint, & describe its movements.
Everybody socket which is mostly comprised of birthday and you have your hinge joint which is mostly comprised of minisci For joint movement their selection extension abduction adduction internal rotation external rotation supination pronation inversion e-version plantar flexion dorsiflexion
•Lordosis
Exaggerated curvature of the lumbar spine
•Kyphosis
Exaggerated curvature of the thoracic spine
•Over-Training Syndrome
Excessive frequency volume or intensity coupled with an adequate rest and Recovery typically leads to a plateau or decrease informants marked by weight loss a decrease in appetite sleep disruption this interest in trading muscle tenderness and an increased risk of infection
•EPOC
Excessive post-exercise oxygen consumption Also called the oxygen debt and oxygen repayment
•Explain the roles of different types of muscle fibers in producing power, speed, endurance and metabolism.
Fast glycolytic type 2 x muscle fibers have the capacity to produce great force they fatigue quickly and produce ATP by breakdown of possible creatine in glycolysis this muscle fiber is anaerobic in nature Type 1 slow oxidative fibers contrived slowly to produce low Force produces ATP aerobically in the mitochondria contain large numbers of mitochondria contain numerous capillaries to supply oxygen example is the diaphragm Fast oxidative glycolytic type 2A muscle fiber this is when you have both type 1 and type 2 characteristics it's fast contracted it produces great force and resistance and contains large numbers of mitochondria and capillaries a good example is the quadriceps and the hamstrings He can't convert type 2 eggs to type 1 or vice versa but with high endurance exercise you can convert type 2 and type 1 both and type 2A
•Fast Glycolytic Fiber (Type IIx)
Fast strong tires fast
•Describe special considerations in prescribing exercise for individuals with CVD.
Fitness professionals often encounter clients who have gone through a cardiac rehabilitation program however employment in a cardiac Rehabilitation programs typically requires a master's degree in exercise physiology Fitness professionals working with clients who have been through cardiac Rehabilitation should have some knowledge of their client has experienced cardiac Rehabilitation programs are organized into for Progressive phases Phase 1 acute phase when patient is still in the hospital phase two and three conduct an outpatient but in the hospital setting face for maintenance phase Fitness professionals must work with a team of medical professionals and have thrown hours of cardiovascular medications.
Ilia
Flat shaped bone that is part of the pelvis the wing shape of the pelvis
21.Describe the actions of each muscle group at its associated joint, in terms of flexion, extension, rotation, adduction, abduction, elevation, depression.
Flexion brings distal and proximal segments together occurs in the sagittal plane around the medial lateral axis bicep curls can explain this. Extension moves distal and proximal segments away from each other occurs in the cytoplasm round the medial lateral axis antagonist movement of the bicep curl can explain this
Study Guide Lecture One 1.Explain the F.I.T.T. principle, & how it applies to training.
Frequency - how often you perform the exercise. musc repair from the tear down of the exercise intensity - the amount of effort work or energy that is needed to perform the exercise. Enough for results not to much for injury over training or burn out. Can be measured by VO2max ( the maximal capacity of an individual to transport oxygen in and out type - the type of exercise Cardiovadcular, muscle strength and myscular endurance (resistance training) or combo of both flexibilty and body composition time - how long an exercise session should last trainers use the principle to determine how they can get their client to achieve certain goals goals range from avoidance of diseases fitness elite athletic performance.
F.I.T.T.
Frequency intensity time and type
•Functional Curve
Functional curves Can be removed in resume by a deliberate change and posture
7.Distinguish between functional performance & sports performance.
Functional performance are exercises like cardiorespiratory Fitness muscular strength and endurance flexibility body leanness and task specific needs. Sport performance are exercises for agility balance coordination power speed and reaction time
•Linear Response
Gaines which continued over time
•Identify factors contributing to obesity.
Genetics and lifestyle choices
•Diabetes
Group of metabolic diseases characterized by high blood glucose concentration
Key Terms - write the definition or describe the term HSQ
Health screening questionnaire
•Heart Rate Reserve
Heart rate Reserve is maximum heart rate minus resting heart rate
•Express exercise intensity in terms of heart rate, rating of perceived exertion and energy production.
Heart rate reserve and vo2max goes like very light is less than 20% what is 20 - 39% moderate is 40 - 59% hardest Las Vegas is 60 - 84% very hard is greater than 85% and maximum is 100%
•Conduction
Heat exchange mechanism in which heat is lost from warmer to cooler objects in direct contact with each other
•Describe the causes of cold and heat related disorders and strategies for prevention.
Heat-related problems an efficient cooling mechanisms certain medications high intake of salt or alcohol and exercising with a fever or in high heat and humidity may cause heat-related disorders heat illness is potentially deadly proper hydration is key to prevention Cool related problems exercise in cold rainy weather or wind chill factor is High may lead to cold Related Disorders avoid exposure to extreme cold wear removable legs warm up before activity and remain constantly active
HDL-C
High-density lipoprotein which is the good cholesterol removes cholesterol from the body
Duration
How long are you performing these exercise. The length of time for fitness workout or a bout of physical activity
•Provide nutritional and activity guidelines for healthy weight loss.
I need to eat healthier eat less work out more stay hydrated get able to sleep and manage stress.
Intensity
How much energy are you using can be monitored by heart rate hr-r and VO2 max. Describe the rate of work or the degree of effort required to carry out the task ( how much energy is being expended per minute) ( percent of maximal heart rate)
•List the health and fitness benefits of resistance training.
In children boys and girls can safely lift weights it benefits includes strength endurance lower insulin resistance and improve body composition it may help reduce the risk of sports-related injury focus should be on technique instead of weight loss 448 15 repetitions at a moderate intensity level Older adults can offset losses and bone density muscle mass and strength and improve strength power speed balance and reduce risk of fractures from Falls psychological benefits include improved cognitive brain function and reduce incidents of depression Pregnant women weight training poses minimal risk mother or fetus and a low risk pregnancy improve maternal Fitness & wellbeing perform 12 to 15 reps to moderate fatigue gradually increase weight avoid Supine and isometric exercises avoid heavyweights Adults with heart disease health patients restore optimal psychologically logical vocational and psychosocial status work with and obtained clearance from the healthcare provider avoid excessively heavy weights and isometric exercises
•Provide healthy strategies for gaining lean mass.
Increased caloric intake by 200 - 1000 kilocalories per day increase both the number and size of meals increased intake of healthy snacks so like the majority of additional calories from complex carbohydrates add resistance training to build fat free Mass consume 1.5 grams of protein per kilogram of body weight increased consumption of milk and fruit for additional calories and nutrients
•Mineral
Inorganic elements necessary for human health I think it's a bit inappropriate about like calcium used for a cardiac and skeletal muscle function promotes bone health and prevent osteoporosis found in dairy products dark green vegetables and some nuts iron used by the body to make hemoglobin under-consumption leads to anemia important for premenopausal women do to monthly red blood cell loss found in red meat and spinach legumes and prose sodium often over consumed abundant in processed foods limit intake to 2300 milligrams a day
•Differentiate between direct and indirect methods for calculate THR.
Intensity is gradually increase reading the speed and ramp incline heart rate is linear with metabolic load heart rate is monitored at each stage and plotted on a graph against Mets max value is reached when linear relationship of heart rate in metabolic load this continues Peak value is reached when the subject can no longer continue often before max value can be determined
•Facet Joint
Involves the junction of both the superior and inferior processes supports loads and controls the amount and direction of spinal movement
•Glycolysis
It's going to say it is an anaerobic energy source energy during movement
•Slope
It's like so much of an effect results from a change in dose changes can be short-term or long-term depending on the effect being measured
•Bulimia
Large food consumption followed by purging excessive exercise or laxative use
•Binge Eating
Large food consumption over a short period of time frequently linked to emotional cues
•Explain the relationship between blood lipid profile and cardiovascular health, and how diet and exercise impact blood lipid profile.
Ldl cholesterol is linked to arterial plaque and CVD and is formed from dietary saturated fat aka bad cholesterol HDL- C helps prevent arterial plaque buildup. It is manufactured in the liver. this is often called good cholesterol. Total cholesterol is the total amount of HDL and LDL expressed as mg.dl Table 5.6
•Describe the causes of low back pain in 1) adults and 2) youth.
Low back pain in adults most often caused by a series of inappropriate movements and deconditioning overtime Low back pain in youth most often caused by stress fracture of the pars interarticularis
•List the health outcomes of physical activity.
Lower risk of early death lower risk of coronary heart disease lower risk of stroke lower risk of HBP lower risk of adverse blood lipid profile reading High LVL lower risk of type 2 diabetes lower risk of metabolic syndrome lower risk of colon and breast cancer prevention of unwanted weight gain healthy weight loss improve cardiorespiratory Fitness in muscular strength prevention of Falls reduce incidence of depression improve cognitive function
Study Guide Lecture Three •List the six categories of essential nutrients, and describe their role in the human body.
Macronutrients- carbohydrates, fat, protein, water. Micronutrients- vitamins and minerals
Menisci
Marshall semi-lunar shape this between the femur and the tibia of the knee
•Anaerobic
Means requiring no oxygen
•Aerobic
Means requiring oxygen
15.Explain the categories of pre-activity screening in terms of the acronym "MR. PLEASE".
Medical history review Risk factor assessment and stratification ( determine if low or high risk patient ) Prescribe medications Level of physical activity (low physical activity need pa consent) Administration of fitness assessment and interpretation of results ( 3 minute step test) Setup of exercise prescription ( setup program ) Evaluation of progress (reassessment)
•List the common categories of medications used to treat pulmonary disease and the effect of these medications on exercise performance.
Medications bronchodilators are the most common form of medications for patients with coronary obstructive pulmonary disease decongestants antihistamines anti-inflammatory agents and antibiotics are often prescribed diuretics are sometimes required for pulmonary patients who develop heart failure find out which medication your client is taking and now their possible side effects
14.Define characteristics of high-risk exercise participants.
Men and women with known cardiovascular metabolic or pulmonary disease men and women with major signs and symptoms of cardiovascular metabolic or pulmonary disease Moderate risk are asymptomatic men and women with greater than 2 risk factors Low risk are asymptomatic men and women with less than 1 or equal to 1 risk Factor
•List and describe six strategies to monitor and support behavior change.
Message for participants in the action and maintenance stage there are assessment self-monitoring goal setting reinforcement behavioral contracts relapse prevention. Assessment Fitness and psychosocial assessments are necessary to select and implement the appropriate strategies assessment should be conducted periodically part of the assessment process involves identifying motivation finding out about previous attempts at Change setting realistic goals and identify high-risk situations self-monitoring individual records information about the behavior their thoughts feelings and situations before during or after the behavior participants can identify motivators bears become evident in the fitness professionals can help develop strategies to overcome barriers goal setting purpose is to accomplish a specific task and a specific time frame those should be a behavioral specific and measurable goals should be reasonable and realistic reinforcement social and self reinforcement are crucial in the action phase social support should provide positive reinforcement self reinforcement should involve rewards that are important to the individual behavioral contract written sign public agreement to engage in specific goal oriented behavior can be used to effectively increase adherence should include clear realistic objectives and deadlines consequences regarding success or feeling short of goals should be clearly established relapse prevention relapse occurs when people who have been exercising regularly stop a healthy behavior and return to unhealthy behaviors relapse is likely to occur for many people help participants realize that relapse does not mean failure Define high-risk situations that can result in relapse identify strategies for dealing with high-risk situations determining strategies for preventing relapse
•METs
Metabolic equivalents Mets are a ratio of working metabolic rate resting metabolic rate what is energy cost of sitting quietly one that equals 3.5 milliliters of oxygen per kilogram per minute
•Cellular Metabolism
Metabolism of the South
•Explain why it is necessary to address individual differences in older adults regarding exercise prescription.
Order of belts are not homogeneous and must be treated as Unique Individuals attention must be given to progression in choosing appropriate physical activities it is crucial to adopt activities which conform to the abilities of the group
•Vitamin
Organic substances essential to human health fat soluble vitamins are a bank water soluble is B and C antioxidant vitamins that boost immune system and help ward off disease like beta carotene C and E
•Bone Mineral Density
Osteoporosis is defined as a bone mineral density that is 2.5 standard deviation below the mean for young white women
•Strain
Over stretching or tearing of muscles or tendons
•Pre-exhaustion
Performing successive sets of two exercises for the same muscle group forces the target muscle to work longer and harder used to promote hypertrophy
•Fat
Performs many vital functions in the human body is a temperature regulator protection of vital organs distributes of vitamins a d e and K energy production formation of cell membranes in hormone production. 1g fat 9kcal. 1 lb fat 3500kcal
•Explain the concepts of periodization, over-reaching and over-training.
Periodization systematic variation in a single program limits training plateaus and maximizes performance gains changes the training stimulus to maintain effectiveness of training Cycles primary focus on enhancing hypertrophy strength or power Overtraining syndrome excessive frequency volume or intensity coupled with an adequate rest and Recovery typically leads to a plateau or decrease and performance mark x weight loss a decrease in appetite sleep disruption disinterest in training muscle tenderness and an increased risk of infection Overreaching deliberately training to break a training plan so I can be the first stage leading to overtraining recovery can be achieved within a few days finish professionals off and fall prey to overtraining syndrome due to Deli exercise associated with job performance
•Resistance Arm
Perpendicular distance from the axis of rotation to the direction of the application of the force resistance movement
•List risk management strategies that will help minimize legal liability.
Personnel hire qualified and competent employees hire train and supervise employees properly purchase appropriate liability insurance have procedures in place for independent contractors
PAR-Q
Physical activity Readiness questionnaire
•Provide physical activity guidelines for older adults.
Physical activity recommendations are as follows aerobic activity for health and cardiorespiratory Fitness all older adults should avoid an activity for health benefits older adults should do at least 150 minutes per week of moderate-intensity physical activity every 5 minutes per week of figure with intensity aerobic activity or a combination of both for additional and more expensive health benefits older adults should increase their aerobic physical activity to 300 minutes per week of moderate-intensity 450 minutes per week of vigorous intensity activity intensity thr guessing the threshold can be reference to exercise intensity however begin at low end of the thr Zone moderate-intensity 8526 rate of perceived exertion and vigorous activity 78 reading rate of perceived exertion duration of a client is the condition divide sessions into father 10 minutes perform throughout the day frequency and volume of activity should be spread over the course of the week and over the course of the day if the individual cannot perform a single 30-minute bout muscular strength and endurance begin with minimal resistance for the first 8 weeks to allow for gradual adaptations perform 8 to 10 exercises that use the major muscle groups each session involved 8 - 12 repetitions that elicits a rate of perceived exertion of 5 to 6 on a ten-point scale someone perform the work out at least twice a week on non-consecutive days stay with in pain free range of motion flexibility the ball ball joints with the goal of to maintain normal range of motion before movements as a regular part of the warm-up and cool-down stretching after a workout is preferred static stretches held for 15 to 60 seconds or prefer stretching should be performed at least two days a week.
•Potency
Potency or intensity of exercise is closely related to dose
•Pre-Contemplation
Precontemplation a tragedy that involves discussing information and providing education about benefits of activity
•Describe essentials of dietary intake for healthy adults.
Protein dietary intake should be .8 grams of protein per kg of body weight Sodium should be limited 2300 mg/day Food logs are usefule tools for tracking clients nutritional intake. Fitness professionals can provide general information regarding healthy eating. Daily nutrional values are used in food labeling and lrovide information about calories, fat, cholesterol, sugar, fiber, vitamins, and mineral content of foods . Vitamin C- 90mg for men 75mg for women Vitamin A - 900 micro g men 700 for wemon Vitamin D - 15 microgram for men and wemon Vitamen E 15mg men and weom Vitamin K 120 microgram for men and 90 microgram for wemon Calcium 1000mg a day Water 3.7 L/dat for men. 2.7 L/day for women
•Identify the types of social and psychological benefits derived from participation in physical activity.
Psychological assets are self-determined motivation positive values towards physical activity self-determination positive identity positive affect cognitive functioning hope and optimism Social assets support from adults and peers social acceptance friendships leadership teamwork cooperation respect responsibility courtesy Civic engagement and resistance to pressure to engage in Risky Behavior
•Define RPE and explain which RPE values equate to moderate and vigorous exercise.
Rate of perceived exertion scale goes from 1 to 20
Dynamic Constant External Resistance (DCER)
Resistance training that involves a lifting and lowering phase is called dynamic. Exercises using free weights (e.g., barbells and dumbbells) and weight machines are dynamic because the weight is lifted and lowered through a predetermined ROM.
•Explain the guidelines for formulating a CRF exercise program.
Screen participants encourage regular participation provide a variety of activities program for progression include a warm-up cool-down stretching and muscular endurance exercises periodically reassess your client
Motor Neuron
Sends the electrical stimulus to muscle fibers
•Insulin Sensitivity
Sensitive to insulin
•Describe systems of training, including single-set, multiple-set, circuit training, pre-exhaustion and assisted training.
Single stat system performing a single set of a predetermined number of repetitions to volitation of 40 can be effective for beginners or deconditioned individuals may serve to promote compliance and participation due to a short time demand Multiple set systems two sister performing several sets of the same exercise main corporate increased intensity with each Progressive set pyramid system increased weight with decreased repetition percent gradually increase the number of sets to minimize injury risk Circuit training performing a series of different exercises in a circuit with little rest between exercises moderate weights used to perform 10 to 15 repetitions can improve cardiorespiratory Fitness is speed and intensity are sufficient to elevate heart rate exercises are arranged in logical order to work opposing muscle groups and both upper and lower body Pre exhaustion performing successive sets of two exercises for the same muscle group 462 Target muscles to work longer and harder used to promote hypertrophy assisted training uses a spider to help the exerciser perform additional repetitions after reaching volitation of fatigue
•Describe the structures of skeletal muscle, and explain the sliding filament theory of muscle contraction.
Skeletal muscle converts ATP chemical energy to Mechanical work muscle fibers each cilindrico fiberform one cell fibers are striated with light and dark bands of myofibrils Wi-Fi bills are composed of long series of sacromeres which are fundamental units of muscular contraction. Is a filament theory is when Finn actin filaments slide over thick myosin filaments Z lines pulled towards the center of the sacrament and tired muscles shorten and contractile protein size does not change
•Convection
Special case of conduction related to heat loss. Heat is transferred Tiara water in direct contact with the skin warm air or water is less dense and Rises carrying heat away from the body
•Recruitment
Stimulation of additional motor units to increase the strength of a muscle action
•Action
Strategies involve helping individual make exercise a habit they are at a high risk of relapse
•Maintenance
Strategies involved evaluation of goals and updates of program and exercise prescription
•Structural Curve
Suction cup results from unhealthy posture over a number of years difficult to correct or remove
•Periodization
Systemic variations in a training program limits training plant cells and maximizes performance gains changes the training stimulus to maintain the effectiveness of training Cycles primary focus on enhancing hypertrophy strength or power
•Female Athlete Triad
Take to rise by disordered eating and Metairie and osteoporosis widespread among athletes particular and sports emphasizing low body weight by swimming or gymnastics dance and others the Triad goes like no nutrition in Middle amenorrhea and osteoporosis
•Muscular Strength
The ability of muscle to generate the maximum amount of force
•Muscular Endurance
The ability of the muscle to perform repetitive contractions over people all the time
Speed
The ability to move the whole body quickly
•Summation
The additive effect of force generated during higher rates of stimulation with the muscle fiber does not completely relax between stimuli
•Principle of Overload
The body must be stressed beyond the point to which it has already adapted if the training stimulus is not challenging adaptations will not occur overload to mean the manipulated by changing intensity volume speed rest intervals and type of exercise Progressive overload is the foundation for long-term adaptations
•Amino Acid
The building blocks of protein
Periosteum
The connective tissue surrounding a bone Services except the articulating surfaces
•Oxygen Deficit
The difference between the steady-state oxygen requirement of a physical activity and the measured oxygen uptake during the first minute of work
•Dose
The dose or amount of exercise prescribe is relative to the desired effect the dose for Elite Performance is different than that for Functional Health Fitness professional should identify client goes in order to prescribe an appropriate dose of exercise
•Determine the appropriate dose of exercise for health, fitness and performance.
The dose or amount of exercise prescribe is relative to the desired effect the dose for Elite Performance is different than that for Functional Health Fitness professionals should identify client goes in order to prescribe an appropriate dose of exercise
Stability
The east with which balance is maintained
Epiphysis
The end of a long bone
•Describe the female athlete triad.
The female athlete Triad is characterized by disordered eating and manta ray and osteoporosis that is why it's been a month athletes particular and Sport emphasising low body weight like swimming rowing gymnastics dance and others
Scapula
The flat shape bones that are the shoulder blades
•Angular Momentum
The quantity of rotation angular momentum is the product of rotational inertia and angular velocity
•Explain the principles of overload and specificity as they relate to training and performance.
The principle of overload describes a dynamic characteristic of living creatures: Use increases functional capacity. If a tissue or organ system is required to work against a load to which it is not accustomed, it becomes stronger. The common adage for this principle is "Use it or lose it." The corollary of the overload principle is the principle of reversibility, which indicates that physiological gains are lost when a tissue or organ system is not used. The variables that contribute to overload in an exercise program include intensity, duration, and frequency of exercise. As we will see, it is the combination of these elements that results in a sufficient amount of total work, or energy expenditure, to increase the functional capacity of the cardiorespiratory system. The principle of specificity states that the training effects derived from an exercise program are specific to the exercise performed and the muscles involved. For example, a person who runs for exercise shows little change in the arm muscles. A person who exercises at a low intensity that recruits only slow-twitch muscle fibers will see little or no training effect in the fast-twitch fibers. If muscle fibers are not used, they cannot adapt, and thus they will not become trained. The type of adaptation that occurs as a result of training is specific to the type of training taking place (e.g., endurance versus heavy resistance training). Running increases the number of capillaries and mitochondria in the muscle fibers involved in the exercise, which makes them more resistant to fatigue. Resistance training causes hypertrophy of the muscles involved due to an increase in the amount of contractile proteins, actin and myosin, in the muscle. Following is a summary of overload and specificity: • Tissues adapt to the load to which they are exposed. • To increase the functional capacity of a tissue, it must be overloaded (i.e., subjected to a load to which it is not accustomed). • The type of adaptation is specific to the muscle fibers involved and the type of exercise. • Endurance exercise increases mitochondria and capillary numbers. • Resistance training increases the contractile proteins and the size of the muscle.
•Windchill Index
The temperature equivelent under calm air conditions attributable to a combination of temperature and wind velocity
•Training Volume
The total work completed in a training session influenced by the number of exercises per session resistance weight number of sets per exercise in the number of repetitions per set training stimulus can be maintained without risk of injury by varying sets repetition and number of exercises without increasing intensity alone
20.List the major muscle groups, & the primary muscles associated with each group.
They are Agonist and antagonist The Agonist like a flexion of the bicep the concentric action the muscle primarily responsible for Force production during a movement also referred to as the prime mover maybe true other muscles The antagonist like the extension of the tricep during a curl up is located on the opposite side of the joint from The Agonist lengthens passively as Agonist contracts The Agonist and antagonist work together to produce movement decelerate movement symbolizes joints to prevent movement Concord the action of other muscles to prevent undesirable movement and got movement produced by other muscles. A push-up dippers from a pull-up with its major muscle groups of antagonist antagonist muscles they have different muscles associated with each group.
12.What are the ranges for healthy & high blood glucose?
They vary throughout the day. For someone without diabetes, a fasting blood sugar on awakening should be under 100 mg/dl. Before-meal normal sugars are 70-99 mg/dl. "Postprandial" sugars taken two hours after meals should be less than 140 mg/dl.
•Resting Metabolic Rate (RMR)
Total calories needed to maintain body at rest bike sitting down basal metabolic rate is going to sleep thermic effect of food is the calories burned while eating. Resting metabolic rate is 60 to 70% daily caloric need measured using indirect calorimeter proportional to body weight decreases with age for maintenance muscles requires more calories than fat
•Describe various modes of resistance training.
This weight machines free weights body weigh balls and elastic resistance Weight machines are easy to use movement is controlled through a single anatomical planes reduced risk of injury one-size-fits-all all limiting for small or large individuals good alternative for exercises that are difficult to perform with free weights and is usually isokinetic exercises Freeway requires more skill than machines it is not an issue provide more options for training through multiple planes of motion recruit stabilizers muscles to hold body in position allow for functional training that recruits multiple body parts may require a spotter for safety Bodyweight promotes stability and core strength may be difficult for all the way out of shape or older people Balls and elastic resistance offers additional opportunities for variety and programming inexpensive and easy to transport minimum space requirement
•Explain how training in a hot and humid environment affects heat tolerance.
Training in hot humid environment for 7 to 12 Days increases heat tolerance and lowers body temperature during exercise it increases plasma volume has it earlier onset of sweating a higher volume of sweat reduced salt lost through sweat reduce blood flow to skin surface
•Principle of Regularity
Training must be performed several times weekly use it or lose it means adaptation cannot be stored long term gains his strength and performance required consistant training
•Glycemic Index
Used to describe how quickly a food elevates the blood glucose level after ingestion
•VO2max
VO2 max is the maximal oxygen uptake
•Slow Oxidative Fiber (Type I)
Weak vascular has lots of endurance
•Compare and contrast programming for health, fitness and performance.
__________________________________________________________________________________________________
•Describe key muscle groups involved in locomotion, throwing, cycling, jumping, swimming and carrying objects.
__________________________________________________________________________________________________
•Explain how intensity, frequency and duration interact to define total energy expenditure.
__________________________________________________________________________________________________
•Dehydration
a condition that occurs when the loss of body fluids, mostly water, exceeds the amount that is taken in. With dehydration, more water is moving out of our cells and bodies than what we take in through drinking.
Diarthrodial
a freely moving joint characterized by its synovial membrane in capsular ligament also called synovial joint
Muscle Group
a group of muscles that help you perform a function. a group of specific muscles that are responsible for the same action at the same joint
Isometric
a muscle action in which the muscle length is unchanged the muscle exerts a force that context and opposing Force isometric action is also called a static action
•Rotational Inertia
a reluctance to rotate proportional to the mass of distribution of the mass around the axis
60. To gain weight increase caloric intake by _________. a. 200 - 1,000 kcal day-1 b. 1200 - 2,000 kcal day-1 c. 2200 - 3,000 kcal day-1 d. None of the above
a. 200 - 1,000 kcal day-1
37. Essential fat levels are estimated to be __ and __ for men and women. respectively. a. 3% to 5%; 8% to12% b. 8% to 12%; 3% to 5% c. 7% to 10%; 15% to 25% d. 15% to 25%; 7% to 10%
a. 3% to 5%; 8% to12%
71. Ligaments basically attach: a. Bone to bone b. Muscle to muscle c. Muscle to bone d. All of the above
a. Bone to bone
68. External exposure of bone is characteristic of a _______. a. Compound fracture b. Sprains c. Simple fracture d. None of the above
a. Compound fracture
39. After 20 weeks of regular vigorous physical activity at the ACSM-recommended levels, the resting heart rate in normal sedentary person will: a. Decrease b. Not change c. Increase d. Become irregular
a. Decrease
20. The return from flexion is _______________. a. Extension b. Rotation c. Abduction d. Adduction
a. Extension
41. What principle of training states that to enhance muscular performance, the body must exercise at a level beyond that to which it is normally stressed? a. Overload principle b. Principle of progression c. Principle of specificity d. Principle of regularity
a. Overload principle
93. Amino acids combine to form _______________. a. Proteins b. Sodium c. Carbohydrates d. Free radicals
a. Proteins
10. Small increases in physical activity can reduce the risk of coronary heart disease in sedentary individuals. a. True b. False
a. True
12. Daily moderate-intensity exercise can improve cholesterol levels. a. True b. False
a. True
15. Type IIx muscle fibers contract quickly and produce great force. a. True b. False
a. True
17. Individuals with diagnosed heart disease should obtain physician consent before beginning an exercise program regardless of the exercise intensity. a. True b. False
a. True
2. Daily moderate-intensity exercise reduces the risk of CHD. a. True b. False
a. True
25. Gravity can both cause and resist joint movement. a. True b. False
a. True
33. The Principle of Regularity states that long term gains in muscle strength requires training performed on a regular basis. a. True b. False
a. True
44. Social support is a good predictor of exercise compliance. a. True b. False
a. True
50. Diastolic blood pressure tends to remain the same or decrease during a graded exercise test. a. True b. False
a. True
54. Heat causes vasodilation of blood vessels and reduces muscle spasms. a. True b. False
a. True
59. VO2 max decreases with age. a. True b. False
a. True
64. Glycolysis provides a short-term source of energy. a. True b. False
a. True
65. Heavy resistance exercise typically elicits a high blood pressure response. a. True b. False
a. True
70. Carbohydrate loading increases glycogen storage and can enhance performance in activities lasting longer than one hour. a. True b. False
a. True
73. When exercising in high altitudes participants should decrease their intensity to stay within their target heart rate. a. True b. False
a. True
77. Tarsals and carpals are short bones. a. True b. False
a. True
•Discus the role of motivation in exercise adoption and adherence and identify behavioral strategies for enhancing motivation.
action the stage as the six months following the over modification of behavior motivation and investment in habit or change are high in this stage but it is the busiest and least stable stage and has the highest risk of relapse
•Altitude
altitude is a distance measurement, usually in the vertical or "up" direction, between a reference datum and a point or object
14. ACSM recommends that individuals obtain physician consent before starting an exercise program if they have ____ or more primary risk factors for CHD. a. 1 b. 2 c. 3 d. 4
b. 2
81. Which type of energy does not exist in biological systems? a. Electric energy b. Ergonomic energy c. Thermal energy d. Chemical energy
b. Ergonomic energy
51. According to the PRICE concept, after protecting and resting a soft tissue injury, you should immediately: a. Apply heat b. Apply ice c. Walk around d. None of the above
b. Apply ice
56. ____ are sacs of synovial fluid that lie between muscle tendons and bones. a. Ligaments b. Bursae c. Neurons d. None of the above
b. Bursae
6. Muscles use _____________for immediate short-term energy. a. Fat b. Creatine phosphate c. GXT d. None of the above
b. Creatine phosphate
13. A client suffering from plantar fascilitis will have discomfort in the neck. a. True b. False
b. False
19. Pregnant woman should not participate in any strength training activities. a. True b. False
b. False
21. When lifting, the pelvis should be tilted forward while keeping the abdominal muscles activated. a. True b. False
b. False
23. Vitamins A,D,E, and K are water-soluble, not stored in the body and must be replaced daily. a. True b. False
b. False
24. Fitness tests do not need to be repeated after the initial assessment. a. True b. False
b. False
29. Cardiac output decreases linearly with work rate. a. True b. False
b. False
3 30 minutes/week of low intensity physical activity will achieve fitness goals. a. True b. False
b. False
35. Most movements during physical activity occur at amphiarthrodial joints. a. True b. False
b. False
4. According to recommended macronutrient distributions, 15-25% of total calories should come from carbohydrates. a. True b. False
b. False
46. Older adults typically experience increased body fat because they ingest more calories. a. True b. False
b. False
7. Mechanical energy does not exist in biological systems. a. True. b. False
b. False
9. ________ is a test used to measure cardiovascular fitness. a. Cross bridge b. GXT c. VO2 d. None of the above
b. GXT
1. The most common type of cardiovascular diseases is: a. Cancer b. Hypertension c. HIV/AIDS d. Thrombosis
b. Hypertension
52. After a 10-week endurance training program, the heart rate response to a fixed sub max exercise test is ______ compared to before the training program. a. The same b. Lower c. Higher d. None of the above
b. Lower
28. A _______ consists of a single motor neuron and its branches and al muscle fibers innervated by that neuron. a. Motor neuron b. Motor unit c. Muscle group d. None of the above
b. Motor unit
30. ______ is the maximal force that a muscle can generate at a given velocity. a. Muscular endurance b. Muscular strength c. Flexibility d. Fitness
b. Muscular strength
86. ________________ is the process where cartilage is replaced by bone. a. Cartilation b. Ossification c. Mediation d. Innervations
b. Ossification
74. Amenorrhea, disordered eating and _________ are components of the female athlete triad. a. Arthritis b. Osteoporosis c. Loss of hair d. Weight gain
b. Osteoporosis
16. The __________ is the fundamental unit of muscle contraction. a. Cross-bridge b. Sarcomere c. Type I fiber d. Mitochondria
b. Sarcomere
29.)Which of the following is an example of a ball-and-socket joint? a.tibiofibular joint b.glenohumeral joint c.ulnohumeral joint d.metacarpophalangeal joint (Ch. 3, P. 43)
b.glenohumeral joint
53. What range of RPE values (using a scale of 6 to 20) is recommended in a training program to achieve Cardiorespiratory fitness goals? a. 4 to 8 b. 8 to 12 c. 12 to 16 d. 16 to 20
c. 12 to 16
61. After age 50 strength decreases _______ per decade. a. 5% b. 30% c. 15% d. 22%
c. 15%
47. To lose weight the ACSM recommends that you exercise __days/week. a. 3 to 4 b. 3 to 5 c. 5 to 7 d. None of the above
c. 5 to 7
66. The rotational inertia of body segments before or during movement depends on: a. The mass of the segments b. The distribution of the mass around the joints c. Both a and b d. None of the above
c. Both a and b
79. Sharing a client's personal health information is a violation of the: a. Americans with Disabilities Act b. Civil Rights Act c. Health Insurance Portability and Accountability Act d. None of the above
c. Health Insurance Portability and Accountability Act
36. ______ is an increase in size or mass of muscle. a. Ossification b. Hypothermia c. Hypertrophy d. None of the above
c. Hypertrophy
34. The long bones found in the limbs and digits primarily serve as _____. a. Shock absorbers b. Protection c. Levers d. None of the above
c. Levers
94. Which is NOT proper execution of movement when jogging? a. All movements should be in the anterior or posterior direction. b. Line of gravity is over the foot c. Lower trunk rotates d. Do not point the foot to the outside
c. Lower trunk rotates
11. The first step in evaluating an exercise participant's health status is: a. Risk factor assessment b. Risk factor stratification c. Medical history review d. Fitness test administration
c. Medical history review
31. Research has found that _________ fats may have positive health benefits. a. Saturated b. Trans-fatty c. Omega-3 d. Mega-saturated
c. Omega-3
84. _______refers to the systematic variation in a resistance training program. a. Overload b. Training effect c. Periodization d. None of the above
c. Periodization
85. The ______covers bone everywhere except where there's articular cartilage. a. Diaphysis b. Epiphyses c. Periosteum d. Tarsal
c. Periosteum
95. The stimulation of a muscle unit is referred to as: a. Inertia b. Ossification c. Recruitment d. ROM
c. Recruitment
27. The confidence in one's ability to engage in a positive behavior is ______. a. Strength b. Power c. Self-efficacy d. Persistent
c. Self-efficacy
63. An injury caused by overstretching or tearing of tissue: a. Strain b. Laceration c. Sprain d. All of the above
c. Sprain
•List effective communication skills for motivating and fostering healthy behavior change.
communication skills Fitness professionals must be able to listen effectively and respond empathetically pay attention to facial expressions body language and tone of voice in addition to Simply hearing the words do not assume you understand what the person is saying it like that what you have heard to ensure you are clear guarding the intended message characteristics of an effective Helper an empathy expression of understanding recite positive regard for the participant concreteness specific and clear in communicating Genesis being authentic and sincere confrontation telling the person what you see differently
45. Muscle mass and strength are relatively stable until what age? a. 20 b. 30 c. 40 d. 50
d. 50
67. Behavioral contracts should include __________ deadlines and goals. a. Clear b. Realistic c. Negotiable d. A and b only
d. A and b only
100. Emergency policies for a health facility should include the following: a. Periodic training of all personnel on common emergency procedures b. An emergency plan that includes access to early care and 911 c. Posting the emergency plan in a visible area near a telephone d. All of the above
d. All of the above
18. What factors should you consider before deciding if a client requires a physician consent or referral to a clinic-based supervised exercise program? a. Health status b. Fitness test results c. Desired level of physical activity d. All of the above
d. All of the above
26. The body requires a certain amount of fat to: a. Protect vital organs b. Regulate body temperature c. Distribute vitamins d. All of the above
d. All of the above
42. Which of the following signs is (are) associated with overtraining? a. Decreased body weight b. Loss of appetite c. Muscle tenderness d. All of the above
d. All of the above
98. Which qualifications should be specified for a staff position in a fitness facility? a. Education b. Required certifications c. Professional experience d. All of the above
d. All of the above
49. The synovial membrane: a. Develops into a fibrocartilaginous disc between two bones b. Is the capsule that encloses a diarthrodial joint c. Is a sac of synovial fluid between muscle and tendons d. Secretes fluid into the joint cavity to lubricate the joint
d. Secretes fluid into the joint cavity to lubricate the joint
22. ________ are organic substances that are essential to the normal functioning of the body. a. Sarcomeres b. Minerals c. Iron d. Vitamins
d. Vitamins
43. Which of the following recommendations is (are) appropriate for seniors over the age of 65 who want to begin a resistance training program? a. Begin with 1 set of 10 to 15 repetitions on each exercise. b. Perform exercises within a pain-free range of motion. c. Allow time to adjust to postural changes between exercises. d. all of the above
d. all of the above
•Variability
effect of a drug varies among and within individuals similar to effects of drugs the effect of a specific days of exercise varies among individuals the effect of a specific dose of exercise can also vary within an individual depending on the circumstances
Frontal Plane
front or back view
•Tetanus
increase in skeletal muscle tension in response to high stimulation frequencies the resulting contraction fuse together into a smooth sustained high tension contraction
Concentric
is shortening of the muscle causes movement at a joint is shortening of the muscle causes movement at the joint
22.List the three factors involved in stability, & explain their relationship during physical activity.
is the ability to maintain a balanced position after A disruption of equilibrium. requires the center of gravity to fall within the base of support. changing foot and body position Alters both the base of support in the center of gravity proportional to the distance from the center of gravity to the edge of the base of support and wide base of support and lower body position increase stability and narrow base of support in an elongated body position reduces stability.
Key Terms •Acclimatization
is the process in which an individual organism adjusts to a gradual change in its environment (such as a change in temperature, humidity, photoperiod, or pH), allowing it to maintain performance across a range of environmental conditions.
Key Terms •Malnutrition
it diet in which there is under compensation overcompensation or unbalanced consumption of nutrients that lead to disease or increased susceptibility to disease
•Define ventilatory threshold and lactate threshold, and how they serve as indicators of fitness and predictors of endurance performance.
lactate threshold a point in which lactate accumulates. blood lactate levels reach 4ml of mercury and when that occurs lactate immediately spikes up. regulatory threshold is the shiftf from oxidative metabolism to nonoxdative metabolism. they both represents performance untrained both would increases sooner
External Rotation
movement of a bone around its longitudinal axis away from the midline of the body in the anatomical position
•Define obesity and describe its health risks.
obesity is characterized by excessive adiposity and can be documented by examining the relationship between height and weight or by evaluating percent body fat generally accepted guidelines for classifying obesity using percent body fat is greater than 38% for women and greater than 25% for men. Potential causes of obesity obesity is more complex than excessive caloric intake biological and psychological factors contribute to obesity and cause challenges when a person attempts to lose weight although biological factors contribute to obesity and balance between energy intake and expenditure ultimately leads to Fat accumulation and prevalence of obesity in the u.s. is rising obesity rates among children are increasing comorbidities of obesity include type 2 diabetes cardio heart disease stroke and some cancers
•Delayed Response
occur after several weeks of training
•Acute Response
occur with one or several bouts of exercise but does not improve further
Tendons
often are surrounded by tendon sheaths—cylindrical, tunnel-like sacs lined with synovial membrane.
•COPD
one of the categories of pulmonary diseases chronic obstructive pulmonary disease is air flow into in and out of the lungs is impeded it includes chronic bronchitis emphysema and bronchial asthma
•Self-Efficacy
one's belief in one's ability to succeed in specific situations or accomplish a task. One's sense of self-efficacy can play a major role in how one approaches goals, tasks, and challenges.
Longitudinal Axis
or vertical axis is perpendicular to the transverse plane, and rotations about this axis are internal and external rotation.
•Force Arm
perpendicular distance from the axis of rotation to the direction of the application of the force causing movement
Mode
probably referring to the type of exercise executed
•Respiratory Quotient
ratio of the volume of carbon dioxide produced to the volume of oxygen during a given time. VCO2÷VO2
Volume of Activity
refers to the total amount of energy expended of work accomplished and anaerobic activity equals the product of the absolute intensity frequency and time and resistance training it is the product of the sets reps and weight lifted
•Ergogenic Aid
some products are not harmful but do not provide athletic as some products provide an edge but are banned by Regulatory Agencies sometimes lead to health risk that often outweigh advantages levels of vitamins and minerals do not appear to provide an edge creatine phosphate appears to enhance high-intensity performance like supplemenwhat blood doping
•Decisional Balance
tabular method for representing the pros and cons of different choices and for helping someone decide what to do in a certain circumstance.
•Cardiac Output
the volume of blood pumped by the heart per minute calculated by multiplying heart rate (hr. min) times stroke volume (ml. beat)
56.)Which of the following exercise recommendations would be appropriate for someone who is training to improve their health? a.40 - 59% HRR, 5 to 7 days per week, accumulate at least 150 minutes per week b.60 - 80% HRR, 3 to 5 days per week, 20 - 60 minutes per exercise session c.> 80% HRR, 7+ sessions per week, > 60 minutes per exercise session d.20 - 30% HRR, 3 days per week, accumulate at least 90 minutes per week (Ch. 11, P. 232)
...a.40 - 59% HRR, 5 to 7 days per week, accumulate at least 150 minutes per week
20.)For the average male and female, about _________ of muscle fibers are type I. a.52% b.13% c.33% d.80% (Ch. 4, P. 69)
...a.52%
42.)_____________ are considered to be the "building blocks" of protein. a.Amino acids b.Triglycerides c.Monosaccharides d.Disaccharides (Ch. 5, P. 94)
...a.Amino acids
55.)The _____________ is used to indicate the subjective sensation of effort experienced during exercise bouts. a.Borg RPE scale b.Karvonen formula c.THR scale d.Tanaka formula (Ch. 11, P. 230)
...a.Borg RPE scale
95.)Which of the following is a recommendation for participants planning on exercising in hot environments? a.Hydrate adequately before activity and frequently during activity. b.If humidity is high, increase intensity to maximize the session. c.Wearing additional clothing can help burn excess calories. d.Acclimatize for 2 to 4 days before beginning to train. (Ch. 26, P.488)
...a.Hydrate adequately before activity and frequently during activity
26.)______________, found in limbs and digits, serve primarily as levers for movement. a.Long bones b.Short bones c.Flat bones d.Irregular bones (Ch. 3, P. 40)
...a.Long bones
Personal Trainer Certification Practice Exam #1 1.)_________________ is the most important source of immediate energy which lasts about 3 - 5 seconds a.Phosphocreatine b.Glycolysis c.Oxidative phosphorylation d.Aerobic glycolysis (Ch. 4, P. 66)
...a.Phosphocreatine
82.)What condition is characterized by an accumulation of lipid deposits in the large and medium-sized arteries? a.atherosclerosis b.high lipid disease (HLD) c.claudication d.angina pectoris (Ch. 18, P. 366)
...a.atherosclerosis
79.)When performing resistance training during pregnancy, ________________. a.avoid the Valsalva maneuver during lifting b.exercise at a high-intensity to reduce gestation weight gain c.focus resistance training on isometric exercises d.use a lower repetition range (4 to 6 repetitions per set). (Ch. 17, P. 358)
...a.avoid the Valsalva maneuver during lifting
6.)As the respiratory exchange ratio (R) increases, ______________ become the primary fuel source for activity. a.carbohydrates b.fats c.proteins d.vitamins (Ch. 4, P. 73)
...a.carbohydrates
11.)During a ____________, participants exercise at progressively increasing work rates until they reach maximum work tolerance. a.graded exercise test (GXT) b.maximal uptake test (MUT) c.sub-maximal test (SMT) d.graded maximal test (GMT) (Ch. 4, P. 75)
...a.graded exercise test (GXT)
47.)Analyzing the first three sections of the HSQ allows fitness professionals to _______________. a.identify the presence of disease and CHD risk factors b.identify any medications the client may be using c.identify previous exercise history d.identify physical activity goals (Ch. 2, P. 27)
...a.identify the presence of disease and CHD risk factors
76.)What is the significant loss of strength that occurs with age directly attributed to? a.loss of muscle mass b.decreased desire to train c.increased abdominal obesity d.fragile bone structure (Ch. 16, P. 346)
...a.loss of muscle mass
14.)Which component of a cell is a major player for the production of ATP during aerobic metabolism? a.mitochondria b.nucleus c.sarcoplasmic reticulum d.endoplasmic reticulum (Ch. 4, P. 66)
...a.mitochondria
70.)Overtraining on a short-term basis, called ___________, is sometimes a planned part of a conditioning program to allow participants to train at higher volumes and intensities. a.overreaching b.overintensity c.overpressing d.overstraining (Ch. 13, P. 278)
...a.overreaching
32.)The fibrous membrane covering along bone is the ___________, which serves as an attachment site for muscles except where articular cartilage is present. a.periosteum b.epiphyses c.diaphysis d.aponeurosis (Ch. 3, P. 40)
...a.periosteum
63.)A training method that consists of performing successive sets of two exercises for the same target muscle or muscle group is a ______________. a.pre-exhaustion system b.single-set system c.circuit training system d.multiple-set system (Ch. 13, P. 279)
...a.pre-exhaustion system
89.)The confidence in one's ability to engage in a positive behavior or abstain from undesirable behavior is ____________. a.self-efficacy b.self-reliance c.self-concept d.self-strength (Ch. 23, P. 423)
...a.self-efficacy
60.)Performing a dumbbell biceps curl is an example of a ______________ exercise. a.single-joint b.multi-joint c.dual-joint d.bi-joint (Ch. 13, P. 271)
...a.single-joint
68.)High-intensity training (HIT) is an example of a ____________ resistance training system. a.single-set b.multiple-set c.circuit training d.pre-exhaustion (Ch. 13, P. 279)
...a.single-set
19.)In the general population, _____________ is the major variable influencing maximal cardiac output. a.stroke volume b.heart rate c.stroke rate d.cardiac rhythm (Ch. 4, P. 79)
...a.stroke volume
36.) Flinging the arms forward from an overhead position to perform abdominal crunches is an example of ____________. a.transfer of angular momentum b.torque transfer c.transfer of rotational inertia d.rotation arm adjustment (Ch. 3, P. 59)
...a.transfer of angular momentum
46.)After a strenuous workout where large amounts of sweat are lost, it is recommended that participants consume __________ ounces of water for each pound of weight lost. a.8 to 12 b.16 to 24 c.10 to 20 d.24 to 32 (Ch. 5, P. 105)
...b.16 to 24
84.)A body fat percentage of greater than _______ for women and _______ for men is considered to be obese. a.25%; 38% b.38%; 25% c.20%; 30% d.30%; 35% (Ch. 19, P. 376)
...b.38%; 25%
54.)For the majority of people who are cleared to begin participating in a structured exercise program, __________ HRR is the optimal range of exercise intensity. a.50% to 59% b.60% to 80% c.40% to 49% d.81% to 90% (Ch. 11, P. 225)
...b.60% to 80%
8.)_________ is the primary energy source cells use for biological work. a.Carbohydrate b.ATP c.Calcium d.ADP (Ch. 4, P. 66)
...b.ATP
88.) Which stage of the transtheoretical model describes the six months following the overt modification of an unhealthy behavior? a.Precontemplation b.Action c.Contemplation d.Maintenance (Ch. 23, P. 423)
...b.Action
97.)Aside from dialing 911, what is the first action to take when a client is showing signs and symptoms of hypoglycemia? a.Place in a cool, moist environment. b.Administer sugar as quickly as possible. c.Wrap in blankets to raise core temperature. d.Begin rescue breathing. (Ch. 26, P. 492)
...b.Administer sugar as quickly as possible.
58.)________________ is a dangerous side effect of pollution that can bind to hemoglobin and decrease the capacity for oxygen transport in the blood. a.Sulfur dioxide b.Carbon monoxide c.Carbon dioxide d.Hydrogen dioxide (Ch. 11, P. 239)
...b.Carbon monoxide
78.)Which of the following statements is true regarding exercising while pregnant? a.Exercise during pregnancy has no effect on psychological well-being. b.Exercise during pregnancy is associated with a lower risk of developing gestational diabetes mellitus. c.Exercise during pregnancy may lead to excessive gestational weight gain. d.Exercise during pregnancy is not safe and should be avoided. (Ch. 17, P. 356)
...b.Exercise during pregnancy is associated with a lower risk of developing gestational diabetes mellitus.
74.)Which of the following is a widely-accepted testing protocol for children? a.YMCA Fitness Testing for Excellence b.Fitnessgram Testing c.President's Council of Referenced Fitness d.AAHPERD Fitness Testing (Ch. 15, P. 334)
...b.Fitnessgram Testing
43.)Increased levels of ______________ cholesterol have been proven help prevent the atherosclerotic process by retrieving cholesterol from the bloodstream and returning it to the liver to be metabolized. a.GDL-C b.HDL-C c.LDL-C d.CDL - C (Ch. 5, P. 103)
...b.HDL-C
50.)A completed HSQ will contain a significant amount of personal health information, which is protected by the ______________________. a.Americans with Disabilities Act b.Health Insurance Portability and Accountability Act of 1996 c.Exercise Privacy and Protection Act of 1999 d.Professional / Client Privilege Act of 1996 (Ch. 2, P. 21)
...b.Health Insurance Portability and Accountability Act of 1996
62.) _____________ syndrome occurs over the long term when a person fails to give the body adequate rest and is characterized by decreased appetite, sleep disturbances, and a decreased desire to train. a.Overreaching c.Excessive Training b.Overtraining d.Plateau (Ch. 13, P. 278)
...b.Overtraining
44.)Which of the following statements is true regarding the use of food logs to monitor a client's diet? a.People tend to over-report what they eat. b.People tend to under-report what they eat. c.People are accurate in reporting what they eat. d.People keep detailed records that are easy to evaluate. (Ch. 5, P. 98)
...b.People tend to under-report what they eat.
40.)During a concentric action, the muscles that act as the prime movers are known as __________ while the muscles that act opposite to the prime movers are known as __________. a.antagonists; agonists b.agonists; antagonists c.primary sets; secondary sets d.secondary sets; primary sets (Ch. 3, P. 50)
...b.agonists; antagonists
92.)Written, signed, public agreements to engage in specific goal-directed behaviors are _____________. a.informed consent waivers b.behavioral contracts c.personal responsibility forms d.self-efficacy waivers (Ch. 23, P. 431)
...b.behavioral contracts
13.)As the respiratory exchange ratio (R) decreases, the primary fuel utilized for exercise is ________________. a.protein b.fat c.carbohydrate d.creatine phosphate (Ch. 4, P. 73)
...b.fat
94.)A client starts to complain of dizziness and sits down. You notice that they are profusely sweating and their skin is cold and clammy. What condition is this person most likely suffering from? a.heat stroke b.heat exhaustion c.heat syncope d.heat cramps (Ch. 26, P. 489)
...b.heat exhaustion
34.)During _______________ actions, the muscle exerts a force that is equal in magnitude to an opposing force and does not change in length. a.ballistic b.isometric c.concentric d.eccentric (Ch. 3, P. 51)
...b.isometric
71.)Two vertebrae and their intervening disc create which fundamental unit of the lumbar spine? a.facet joint b.motion segment c.lordotic curve d.kyphotic curve (Ch. 14, P. 300)
...b.motion segment
27.)What is the name of the process in which the cartilaginous structure of the skeleton is gradually replaced by bone during growth and maturation? a.calcification b.ossification c.bone replacement d.solidification (Ch. 3, P. 41)
...b.ossification
99.)What is the legal theory in which plaintiffs are generally not allowed to seek damages for an injury that was due to inherent risks? a.no-fault clause b.primary assumption of risk c.inherent statute d.indemnity clause (Ch. 27, P. 508)
...b.primary assumption of risk
59.)Which resistance training principle states that the demands placed on the body must continually and progressively increase over time in order to result in long-term fitness gains? a.overload b.progression c.specificity d.regularity (Ch. 13, P. 261)
...b.progression
66.)According to the principle of ____________, in order to make continual gains in muscular fitness, resistance training must be performed on a regular basis (several times per week). a.overload b.progression c.specificity d.regularity (Ch. 13, P. 261)
...b.progression
2.)During muscle contraction, the _______________ releases calcium into the sarcoplasm, which allows for actin-myosin interaction. a.transverse tubule b.sarcoplasmic reticulum c.epimysium d.troponin/tropomyosin complex (Ch. 4, P. 68)
...b.sarcoplasmic reticulum
96.) What is the "catchall" expression used to describe a pain located between the knee and the ankle? a.shin burn b.shin splints c.tibial bruising d.tibiofibular ache (Ch. 26, P. 493)
...b.shin splints
17.)An increase in the frequency of muscle stimulation into a smooth, sustained, high-tension contraction is called ____________. a.summation b.tetanus c.isometric d.muscle spasm (Ch. 4, P. 70)
...b.tetanus
22.)What protein does calcium bind to when it is released into the sarcoplasm during muscle contraction? a.tropomyosin b.troponin c.actin d.myosin (Ch. 4, P. 68)
...b.troponin
8.List the alterable & inalterable (also called modifiable & non-modifiable) risk factors for CVD.
...biological factors are inalterable environmental and lifestyle behaviors are alterable
48.)If a client checks ___________ statements on the "Risk Factors for CHD" section of their HSQ, they must obtain physician consent before beginning an exercise program. a.Less than 2 b.1 or more c.2 or more d.3 or more (Ch. 2, P. 24)
...c.2 or more If they want to exercise vigorously. Known disease is high risk
57.)_________________ includes the act of exercising for 7 to 14 days in a new physical environment to allow the body to adjust. a.Physical adjustment b.Core temperature modification c.Acclimatization d.Altitude adjustment (Ch. 11, P. 235)
...c.Acclimatization
86.)Which of the following statements is true regarding exercise and diabetes? a.People with diabetes are much more likely to exercise than their peers. b.Exercise helps treat and prevent type 1 diabetes. c.Exercise helps prevent and treat type 2 diabetes. d.Exercise reduces glucose tolerance in type 2 diabetics. (Ch. 20, P. 386)
...c.Exercise helps prevent and treat type 2 diabetes.
98.)_____________ describe accidents that happen simply as a result of participating in physical activity - no one is at fault. a.Mutual risks b.Shared risks c.Inherent risks d.Present risks (Ch. 27, P. 504)
...c.Inherent risks
69.)______________ training refers to muscle actions in which muscle length does not change. a.Isotonic b.Isokinetic c.Isometric d.Plyometric (Ch. 13, P. 263)
...c.Isometric
65.)______________ is the systematic variation in a resistance training program. a.Weight modification b.Weight adjustment c.Periodization d.Frequency variation (Ch. 13, P. 276)
...c.Periodization
72.)Which of the following is considered the recommendation for performing back exercises that combine bending and rotation? a.Perform exercises quickly to strengthen secondary muscles. b.These two motions should never be combined in a training session. c.These exercises should be performed slowly and under control. d.These exercises should only be part of a pre-exhaustion system. (Ch. 14, P. 303)
...c.These exercises should be performed slowly and under control
18.)Which type of muscle fibers contract quickly and have an innate capacity to produce great force, but fatigue quickly? a.Type IIa b.Type I c.Type IIx d.Type Ia (Ch. 4, P. 69)
...c.Type IIx
53.)Including adequate warm-up and cool-down periods within an exercise bout is an example of ______________. a.programming for progression b.providing a variety of activities c.adhering to a fitness workout format d.encouraging regular participation (Ch. 11, P. 222)
...c.adhering to a fitness workout format
83.)What is the leading cause of death in the United States? a.homicide b.motor vehicle accidents c.cardiovascular disease d.tobacco-related disease (Ch. 18, P. 366)
...c.cardiovascular disease
87.)Bronchial asthma, chronic bronchitis, and emphysema are examples of ___________. a.exercise-induced lung disease (EILD) b.restrictive lung disease (RLD) c.chronic obstructive pulmonary disease (COPD) d.acute respiratory diseases (ARD) (Ch. 21, P. 394)
...c.chronic obstructive pulmonary disease (COPD
16.)During periods of exercise, _______________ is the body's primary form of heat loss. a.convection b.conduction c.evaporation d.radiation (Ch. 4, P. 86)
...c.evaporation
37.)An example of modifying a resistance arm to decrease the amount of torque required for movement is _____________. a.adding ankle weights to a lying leg raise b.straightening the arms overhead to perform abdominal crunches c.folding the arms across the chest to perform abdominal crunches d.holding a dumbbell while performing arm circles (Ch. 3, P. 58)
...c.folding the arms across the chest to perform abdominal crunches
51.)A potential client is refusing to complete a HSQ, stating that it will violate their privacy. They still wish to exercise at your facility under your guidance but they will not complete the HSQ, despite your reassurances of privacy. According to the ASCM, a fitness professional should __________________. a.thank the client for their interest and decline your services b.refer the client to a different fitness facility that doesn't perform HSQs c.have the client complete a comprehensive release or waiver before exercising d.file the document for another day and begin with fitness assessments (Ch. 2, P. 21)
...c.have the client complete a comprehensive release or waiver before exercising
5.)What are the primary reasons women have lower VO2max values than men? a.hemoglobin levels and motivation b.motivation and body weight c.hemoglobin levels and body fat percentage d.body fat percentage and motivation (Ch. 4, P. 76)
...c.hemoglobin levels and body fat percentage
7.)Studies have revealed that ____________ is the most significant factor in maintaining VO2max with a reduced training load. a.frequency B.time c.intensity D.caloric intake (Ch. 4, P. 83)
...c.intensity
39.)The ischium is an example of a __________ bone. a.flat b.long c.irregular d.short (Ch. 3, P. 40)
...c.irregular
12.)The period of elevated oxygen uptake during recovery from exercise is known as __________. a.oxygen deficit b.steady-state requirement c.oxygen debt d.oxygen need payment (Ch. 4, P. 74)
...c.oxygen debt
64.)When designing a resistance training program, ___________________. a.perform single-joint exercises before multi-joint exercises b.train small muscle groups before large muscle groups c.perform power exercises before strength exercises d.schedule training sessions on consecutive days with no rest in between (Ch. 13, P. 273)
...c.perform power exercises before strength exercises
33.)Which of the following is the correct joint with its classification? a.skull sutures - synovial joint b.glenohumeral joint - synarthrodial joint c.sacroiliac joint - amphiarthrodial joint d.vertebrae of the spine - diarthrodial joint (Ch. 3, P. 42)
...c.sacroiliac joint - amphiarthrodial joint
30.)Which of the following is a muscle of the quadriceps group? a.trapezius b.gluteus maximus c.sartorius d.semitendinosus (Ch. 3, P. 48)
...c.sartorius
91.)Recording information and writing down your thoughts, feelings, and situations before, during, and after exercise are examples of ___________. a.personal assessment b.self-recording c.self-monitoring d.personal reflection (Ch. 23, P. 429)
...c.self-monitoring
90.)What kind of influences include finding comfort, assistance, and information provided by individuals or groups? a.personal influences b.environmental influences c.social influences d.genetic influences (Ch. 23, P. 425)
...c.social influences
35.)The ability to maintain a stable, balanced position following a disruption is known as ___________. a.reaction strength b.angular momentum c.stability d.rotational inertia (Ch. 3, P. 55)
...c.stability
24.)For most people, aging gradually but systematically reduces VO2max by about _______ per year. a.10% b.5% c.7% d.1% (Ch. 4, P. 76)
...d.1%
41.)One gram of fat yields _______. a.4 kcals b.8 kcals c.7 kcals d.9 kcals (Ch. 5, P. 93)
...d.9 kcals
52.)_____________ responses to exercise occur with one or several bouts of exercise but do not improve further. a.Rapid b.Linear c.Delayed d.Acute (Ch. 11, P. 220)
...d.Acute
73.)Which of the following is a special consideration applied to children when training? a.Children should focus on specializing in a sport to achieve excellence. b.Children should focus on weight training and avoid activities perceived as "games". c.The emotional aspect of training children is similar to that of adults. d.Avoid training young children in extreme environmental conditions. (Ch. 15, P. 333)
...d.Avoid training young children in extreme environmental conditions.
10.)____________ is the volume of blood pumped by the heart per minute. a.Heart rate b.Respiratory quotient c.Stroke volume d.Cardiac output (Ch. 4, P. 78)
...d.Cardiac output
21.)Which anaerobic energy pathway provides energy for maximal work lasting about two minutes? a.creatine phosphate b.oxidative phosphorylation c.mitochondrial metabolism d.glycolysis (Ch. 4, P. 66)
...d.glycolysis
75.)Endurance training in older adults has been proven to ________________. a.increase blood lipids b.increase diastolic BP c.decrease glucose tolerance d.improve insulin sensitivity (Ch. 16, P. 345)
...d.improve insulin sensitivity
45.)What is the name of the condition in which the amount of hemoglobin in red blood cells falls, which decreases the capacity of the blood to transport oxygen? a.ataxia b.Ricket's disease c.spina bifida d.iron-deficiency anemia (Ch. 5, P. 95-97)
...d.iron-deficiency anemia
31.)A ________________ includes all the muscles that cause the same movement at the same joint. a.motor unit b.muscle unit c.motor group d.muscle group (Ch. 3, P. 51)
...d.muscle group
67.)Which mode of training was designed to enable a muscle to reach maximal force in the shortest possible time? a.isotonic b.isokinetic c.isometric d.plyometric (Ch. 13, P. 265)
...d.plyometric
9.)Which form of heat loss occurs when heat is transferred from the surface of one object to the surface of another with no physical contact between the objects? a.conduction b.evaporation c.convection d.radiation (Ch. 4, P. 85)
...d.radiation
15.)The fundamental unit of muscle contraction is the _____________. a.epimysium b.fascicle c.perimysium d.sarcomere (Ch. 4, P. 67)
...d.sarcomere
4.)The volume of blood pumped by the heart per beat is known as ______________. a.stroke capacity b.stroke rate c.heart volume d.stroke volume (Ch. 4, P. 78)
...d.stroke volume
Cholesterol
A fatty substance in which carbon hydrogen and oxygen atoms are arranged and Rings may be deposited in the arterial walls contributing to arthrosclerosis
•Describe the characteristics of structured exercise programs consistent with health and fitness goals in children and youth.
Acute or immediate response to exercise effects children are similar to adults and vo2max fossil creatine and ATP and ventilatory threshold children perform at higher rates than adults in maximum heart rate in ventilation at a given absolute VO2 physical form at lower rates than adults and their capacity to generate ATP via glycolysis absolute energy production and believes to dissipate heat ability to deal with the cold blood pressure response to exercise rate of perceived exertion and oxygen deficit Chronic are long-term effects to response to exercises are children and youth experience many of the same benefits that adults experience games and VO2 max due to endurance training is slightly lower and children and strength gains are independent of age and Children and Youth. In addition to physical benefits of activity psychological and social attitudes can also be attained through participation
•Principle of Specificity
Adaptations are specific to muscle actions velocity range of motion muscle groups Energy Systems intensity and volume of training said principle specific adaptations to imposed demands trading adaptations to do not transfer from one body part to another or from one activity to another
•Omega-3
An essential fatty acid found in fish walnuts and canola oil
•Alpha Linolenic
An essential fatty acid found in vegetable oils nuts avocados and soybeans
Adduction
the return to the anatomical position from the abducted position
•Principle of Progression
Demands must continually increase over time to realize goals becomes more important after the first few months when the training session held for adaptation is higher increased by 5% to 10% and increase repetition after each goal is met
•Define diabetes mellitus and describe the characteristics of type 1 and type 2 diabetes.
Diabetes mellitus refers to metabolic diseases characterized by hyperglycemia type 1 and type 2 diabetes type 1 diabetes results from a lack of insulin off an appearance early in life and is more closely linked to genetic factors rather than lifestyle factors requires insulin injections type 2 diabetes characterized by insulin resistance typically develops over time most common form of diabetes risk factors include older age a family history of type 2 diabetes excessive weight and inactivity
•Describe the typical changes in VO2 max, strength, body composition, and flexibility that occur with age and the effect of exercise training on each.
Effects of aging on Fitness cardio respiratory Fitness vo2max decreases about 1% per year in sedentary men and women because of the crease and maximal cardiac output and maximal oxygen extraction similar to younger adults endurance training increases vo2max in older adults muscular strength and endurance muscular strength decreases with age because of loss of motor units muscle mass as well as reduction in the size of the remaining muscle fibers intense resistance training 80% or one of them at Max produces large increase Susan strength which is tributed to know factors for the frail elderly resistance training may be more important than aerobic condition to help maintain balance posture and reduce the risk of Falls body composition an increase in body fat with age is primarily attributed to an increase in physical activity rather than to an increase in caloric intake in general body fatness increases from about 16% in males and 25% of females in 25 years olds to 28% males and 41% females and 75 year olds vigorous exercise can slow down but not prevent the increase in body fatness that accompanies age. Flexibility adequate levels of flexibility contributors to the ability to perform activities of daily living and maintaining Independence in general an increase in collagen cross-linking is in tendon and ligament and 8 the gradation of articular cartilage contribute to decreased range of motion with a disability can be improved through General programs of physical activity and special range of motion exercises
•Describe the role that exercise plays in the prevention and treatment of type 2 diabetes, and special considerations in exercise prescription.
Exercise can benefits two individuals with type 1 or type 2 diabetes exercise but not prevent or cure type 1 diabetes but it can improve insulin sensitivity and reduce the risk for the other diseases exercise helps prevent and treat type 2 diabetes Endurance and resistance training are recommended for type 2 diabetics moderate-intensity exercise is recommended type with large muscle group activities intensity 50 to 80% heart rate Reserve frequency 3 to 7 days per week time 2260 minutes and bouts of at least 10 minutes minimum goal for aerobic activity should be a hundred fifty minutes for week of moderate-intensity exercise resistance training can be used as long as the client avoids exercise that can cause further damage to already weakened levels
•Define the female athlete triad.
Female athlete Triad includes three interrelated components energy availability bone health and mental status energy availability is often associated with eating disorders or unhealthy eating patterns anorexia nervosa and bulimia nervosa are eating disorders frequently observed and female athlete Triad
•Explain how men and women differ in cardiovascular responses to graded exercise.
Female vo2max values are typically 15% lower than their values because of the higher body fat lower hemoglobin levels and lower stroke volume meaning that was smaller heart
•Discuss safety and benefits of resistance training for special populations including youth, elderly, pregnant women and those at risk for CVD.
In children boys and girls can safely lift weights it benefits includes strength endurance lower insulin resistance and improve body composition it may help reduce the risk of sports-related injury focus should be on technique instead of weight loss 448 15 repetitions at a moderate intensity level Older adults can offset losses and bone density muscle mass and strength and improve strength power speed balance and reduce risk of fractures from Falls psychological benefits include improved cognitive brain function and reduce incidents of depression Pregnant women weight training poses minimal risk mother or fetus and a low risk pregnancy improve maternal Fitness & wellbeing perform 12 to 15 reps to moderate fatigue gradually increase weight avoid Supine and isometric exercises avoid heavyweights Adults with heart disease health patients restore optimal psychologically logical vocational and psychosocial status work with and obtained clearance from the healthcare provider avoid excessively heavy weights and isometric exercises
Abduction
Movement of a bone laterally away from the anatomical position
•Explain osteoporosis and its risk factors, and prescribe exercise to promote bone health.
Osteoporosis is a disease characterized by fragile bones approximately 10 mile an Americans over the age of 50 have osteoporosis approximately 34 million Americans have low bone mass osteopenia and are at risk of developing osteoporosis osteoporosis is defined as bone mineral density that is 2.5 standard deviation below the mean for young white women risk factors for osteoporosis include female older age estrogen deficiency Caucasian or Asian race low weight or BMI diet deficient in calcium alcohol abuse and activity muscle weakness family history of osteoporosis smoking history of fracture exercise and prevention in treatment of osteoporosis one of the primary means to preventing osteoporosis is maximizing an accumulation during childhood and Adolescence physical activity is important for the development of strong bones exercise alone may not be adequate to prevent age-related bone loss however exercise is essential and slow in this condition regular participation and high intensity load-bearing activities should be encouraged ACSM recommends the following to preserve bone health load weight bearing aerobic exercise jumping activities in resistance exercise intensity moderate to high loading forces frequency weight-bearing endurance exercise 3 or 4 times a week resistance exercise 2 or 3 times a week duration 30 to 60 Minutes combining weight bearing and resistance exercise
•Describe the risk and benefits of exercise during pregnancy.
Pregnancy and exercise pregnancy places in Norman demands on a woman's body however there is substantial evidence indicating that safe exercise for healthy pregnant women is beneficial potential problems for of exercising during pregnancy heat dissipation oxygen delivery nutrition Supply premature delivery absolute and relative contraindications for exercising during pregnancy exercise testing and prescription during pregnancy maximal exercise testing should be avoided submaximal exercise testing may be used moderate or vigorous exercise can be perform safely by previously active pregnant women healthy pregnant women should accumulate at least a hundred fifty minutes per week of moderate-intensity activity and courage regular exercise at least 3 days a week rather than intermittent periods of exercises avoid exercise in a Supine position after the first trimester avoid exercise and hot and humid environments and ensure adequate hydration limit exposure to potential Falls and impact injuries as pregnancy Advance his center of gravity and balance change joint laxity increases during pregnancy therefore prevent joint injury resistance training can be used as a low-to-moderate intensity use slow and steady rather than ballistic movements avoid exercise and which extreme variations in air pressure cooker be aware of warning signs vaginal bleeding dizziness headache chest pain muscle weakness calf pain or swelling feet during labor decreased fetal movement and amniotic fluid leakage
•Describe the signs of eating disorders.
Preoccupation with food calories and weight repeatedly expressed his concerns about being or feeling fat despite an average or below-average body weight increasing self-criticism of one's body secretly eating or stealing food eating large meals then disappearing or making trips to the bathroom consumption of large amounts of food not consistent with the individual's weight bloodshot eyes especially after trips to the bathroom swollen parotid glands at the jaw vomit or older or father in the bathroom wide-ranging fluctuations of weight over a short time periods of severe caloric restriction laxative abuse compulsive excessive exercise Beyond normal training regimen a willingness to eat in front of others self-deprecating thoughts after eating wearing baggy or layered clothing mood swings preoccupation with eating behaviors of others
•Discuss the role of protein, vitamins and minerals in human health, and the quantitative needs of physically active individuals.
Protein. Protein is formed by amino acids 1 gram protein yields 4 kilocalories the role of protein in the human body is in so they are enzymes for metabolism enables muscle contraction acts as connective tissue. Vitamins. Vitamins are organic substances essential to human health they are fat soluble vitamins that are a de and K are water soluble vitamins that are B and C there are antioxidants vitamins boost the immune system and help ward off disease like beta-carotene C&E. Minerals. Minerals are inorganic elements necessary for human health often consumed and in appropriate amounts. There are calcium iron and sodium as minerals calcium is used for cardiac and skeletal muscle function and promotes bone health and prevent osteoporosis is found in dairy products dark green vegetables and some nuts. And used by the body to make hemoglobin under-consumption leads to anemia important for premenopausal women do to monthly red blood cell loss you need to take 1800 milligrams a day it is found in red meat and spinach legumes and prunes Sodium is often over consumed abundant in processed foods a limit intake to 2300 milligrams a day
•Define the underlying physiological problems associated with asthma, emphysema, bronchitis and cystic fibrosis.
Pulmonary disease can be subdivided into two categories chronic obstructive pulmonary disease and restrictive lung disease chronic obstructive pulmonary disease air flow into and out of the lungs impeded includes chronic bronchitis and emphysema and bronchial asthma chronic bronchitis and emphysema are not reversible however asthma and exercise induced asthma may be reversible cigarette smoking is the most common cause of emphysema and chronic bronchitis cystic fibrosis another form of chronic obstructive pulmonary disease is a fatal disease resulting from a genetic defect restrictive lung disease the expansion of the lungs is reduced because of conditions of those in the chest cavity or going to text you there are numerous causes but all are characterized by the reduced capacity to expand the lungs smaller lung volume are typical
•Describe core stability.
Quest ability as the interaction of muscles that influence pelvic alignment can affect spinal alignment in general keeping a journal back and leg muscles strong and stretched promotes healthy alignment and reduces the risk of Pain & Injury muscles of the pelvic floor assist in the stabilization of the spine and promote healthy posture
•Explain the shortcomings of various approaches to quick weight loss.
Quick fixes seldom offer long-term solution saunas and sweat suits promote dehydration not weight loss electrical muscle stimulator use unsubstantiated claims spot reduction is a myth fad diets three two short-term weight loss but really it lead to long-term success the electrical muscle stimulator does not work because it's cutting off the muscle from the brain.
•Metabolic Load
The most direct way to determine exercise intensity percent yield to NY Optimum range of cardiorespiratory Fitness is 60 - 80% measuring vo2max is expensive and difficult and a fitness center
•Describe the transtheoretical model and stages involved in healthy behavior change.
The theoretical model of behavior change Concepts the transtheoretical model is a model of intentional behavior modification the model emphasizes that individual's motivation Readiness to change and personal history regarding the target Behavior according to the model different strategies must be used to persuade people to consider change and then motivate them to take action Components the model has two key components stages of change in attitudes beliefs and skills for change stages for change create contemplation individual is not seriously thinking about changing in the next 6 months or is denying the need to change contemplation individual is seriously thinking of changing that in the next 6 months preparation begin taking steps and making plans action the stage as the six months following the over modification of behavior motivation and investment in habit or change are high in this stage but it is the busiest and least stable stage and has the highest risk of relapse Applying transtheoretical model to exercise precontemplation strategy involves discussing information and providing education about benefits of activity contemplation strategy involves helping individual prepared to take action provide information on how to start an exercise program preparation strategy involves helping with the individuals set up a personalized exercise program action strategies involves helping individuals make exercise it happen they are at high risk of the last maintenance charges and false evaluation of goals and updates of programs and exercise prescription
17.Identify major bones of the skeletal system, & classify them by shape.
There are long bones that are found in the limbs and digits There are short bones are tarsals and carpals in ankles and the wrist There are irregular bones what are the ischium which is the pelvis pubis of the pelvis vertebrae the sacrum There a special bones like the patella the sesamoid bone found in the joint (knee cap)
•Describe various methods of resistance training, including isometric, dynamic constant external resistance, isokinetics and plyometrics.
There is isometrics dcer Dynamic constant external resistance isokinetics and plyometrics Isometrics is muscle tension increases with no change in muscle length adaptation are specific to angle of joints during exercise example of yoga plank Dcer Dynamic constant external resistance is weight lifted and lowered through predetermined ROM twerk various throughout range of motion limiting factor is strength of muscle at its weakest point variable resistance machines minimize variations through range of motion Isokinetic is exercises performed at a constant angular velocity expensive equipment often used and rehabilitative settings but not Fitness settings Plyometrics is jump training enables maximum Force production in a short time
•Discuss resistance training in terms of volume, speed, range of motion and rest between sets.
Training volume the total work completed in a training session influenced by the number of exercises per session resistance weight number of sets per exercise in the number of repetition per set training stimulus can be maintained without risk of injury by varying sets repetitions and number of exercises without increasing intensity alone Receptacles between sets and exercises influence energy recovery and training adaptation heavier training programs require longer rest periods lighter endurance programs require shorter rest periods beginning exercises should rest longer to promote ATP recovery in lactate removal But the resistance used one rep max amount of resistance that can be lifted with good for me one time novice exercises sets of 8 repetitions can be performed at approximately 60 to 70% one rep max more advanced exercises may require up to 80% one rep max weight selection should be geared to individual program goals and capabilities Repetition velocity affects neural hypertrophic and metabolic adaptation fast velocity Plyometrics and hand speed and power flow velocity with maximum resistance enhance his strength beginners should use low to moderate velocity to minimize injury risk and facilitate learning Training frequency two to three sessions per week on non-consecutive days recommended allows for 48 272 hours of recovery enhance his muscle strength and performance more advanced programs may require longer recovery periods is split training regimen allows for more frequent sessions by working select muscle groups each time Periodization systematic variation in a single program limits training plateaus and maximizes performance gains changes the training stimulus to maintain effectiveness of training Cycles primary focus on enhancing hypertrophy strength or power The strength endurance continuum heavy weight and low repetition elicit a great strength response right away and high repetition favorite increase and muscle endurance moderately heavy weight and medium repetitions promote hypertrophy perform all sets to volitation fatigue
•Explain how VO2 Max is influenced by varying factors, including sex, age, heredity, training, altitude, carbon monoxide, and cardiovascular and pulmonary disease.
VO2 max is the maximal oxygen uptake. This describes the greatest rate at which the body can manufacture ATP. Boston Edison trading terms cardiorespiratory Fitness females vo2max files are typically 15% lower than male values because they have a higher body fat lower hemoglobin level and lower stroke volume mean they have a small heart vo2max to clients about 1% per year of age active individuals have a greater vo2max value can be reserved by training and middle-aged individuals vo2max decreases with altitude because of the barometric pressure. Carbon monoxide is polluted air increases VO2 max cardiovascular and pulmonary disease reduce VO2 max diminish O2 diffusion from Air to blood diminished pumping capacity of heart from the disease. VO2max = CO x Avo2 difference ( arteriovenous oxygen difference. CO= sv x HR
•List cardiovascular training protocols with appropriate duration, intensity, frequency and mode.
Who formulated the exrx CRF training effect is dependent on system overload for a training effect and interaction of intensity duration and frequency should result in an exercise energy expenditure of 500 to 1,000 that's per week Intensity is his the question how hard can be expressed as percent of vo2max percent of vo2r percent of heart rate Reserve percent of heart rate max and rate perceived exertion Duration is it the question how many minutes vo2max improves the duration optimal duration depends on intensity vigorous exercise is greater than 30 minutes increases risk of injury. The injury part is why hit training was created with the Tabata Style. Frequency games and color respiratory Fitness increase with frequency but levels off at 4 days per week exercising for 3 to 4 days a week with rest days in between meals improve cardiorespiratory Fitness reduce injury risk and healthy weight loss
Dorsiflexion
and dorsiflexion is pulling the foot up toward the shin
78. If a participant answers "yes" to any of the 7 questions on the PAR-Q, he or she should contact a physician before starting an exercise program. a. True b. False
a. True
8. Endurance training decreases the production of lactic acid. a. True b. False
a. True
80. Target heart rate is an effective guideline for determining intensity. a. True b. False
a. True
82. Individuals who are training intensely may have greater protein requirements than the general public. a. True b. False
a. True
83. The distribution of slow vs. fast muscle fibers is determined primarily by genetics. a. True b. False
a. True
87. With all other factors being equal, a heavy person has greater stability than a lighter person. a. True b. False
a. True
91. Reduce intensity and increase hydration when exercising in increased temperature or altitude. a. True b. False
a. True
96. Hypothermia occurs when core body temperature drops below 95o F. a. True b. False
a. True
99. After a participant's health status has been determined but before fitness tests are administered, participants must be furnished with informed consent. a. True b. False
a. True
•Creatine Phosphate (Phosphocreatine)
an anaerobic energy sources last 3 to 5 Seconds in movement
48. Resistance exercise should be avoided by clients who are obese because of the potential to increase muscle mass. a. True b. False
b. False
5. ACSM guidelines suggest that the healthy general population participate in resistance training 2-3 non-consecutive days per week. a. True b. False
b. False
55. When the body begins to work, the volume of oxygen missing is referred to as VO2 max. a. True b. False
b. False
58. Muscular strength is the ability of a muscle to make repeated contractions or to resist muscular fatigue. a. True b. False
b. False
62. During the pre-contemplative stage of behavioral change the individual has begun thinking about making a change (starting an exercise program), but is not prepared to take action. a. True b. False
b. False
69. Muscular strength is best assessed by using resistance that requires minimum or very little tension with high repetitions. a. True b. False
b. False
72. During plantar flexion the toes are flexing back. a. True b. False
b. False
75. Fast glycolic type IIx fibers produce small amounts of force. a. True b. False
b. False
76. Hypertension is the continuing of extension past the anatomical position. a. True b. False
b. False
88. A wide base of support typically decreases stability. a. True b. False
b. False
90. Recommended body fat percentages are the same for men and women. a. True b. False
b. False
92. When doing the sit and reach test, the length of the reach is most important. a. True b. False
b. False
97. Protein contributes approximately 75% to total energy production during exercise. a. True b. False
b. False
•Explain how HR, SV, Cardiac Output and oxygen extraction change during a graded exercise test, and during training.
blood pressure and heart rate higher during arm work vs. Leg. Arm work limits the total work volume. Leg work results in lower heart rate blood pressure and delayed onset of fatigue because there is more muscles opposite and resistance. Advanced Training affects an increase in number of capillaries in mitochondria increases time required to achieve steady-state the largest ventricular volume increases VO2 max which is oxygen uptake and increased stroke volume enhancer O2 extraction
•Describe effective resistance training programs for diverse populations.
effective resistance training programs for people of all ages, fitness levels, and health conditions is a valuable asset. This chapter focuses on principles of resistance training that can be used in designing exercise programs for enhancing muscular fitness in untrained and trained people. Advanced resistance training programs for developing speed, strength, and power for elite athletes are available elsewhere (7, 17, 67, 73, 88). In this chapter, the term resistance training refers to a method of conditioning designed to increase a person's ability to exert or resist force. This term encompasses a wide range of resistive loads (from light manual resistance to plyometric jumps) and a variety of training modalities, including free weights (barbells and dumbbells), weight machines, elastic tubing, medicine balls, stability balls, and body weight. Resistance training should be distinguished from the competitive sports of weightlifting, powerlifting, and bodybuilding. Weightlifting and powerlifting are sports in which athletes attempt to lift maximal amounts of weight, and bodybuilding is a sport in which the goal is muscle size and symmetry.Muscular endurance refers to the ability of a muscle or muscle group to perform repeated contractions against a submaximal resistance. Strength is defined as the maximal force that a muscle or muscle group can generate at a specified velocity, and power refers to the rate of performing work and is the product of strength and speed of movement. Muscular fitness is a general term that includes muscular endurance, strength, and power and is related to promoting and maintaining good health and fitness. For ease of discussion, the terms children and youth are broadly defined in this chapter to include the preadolescent and adolescent years, and the terms older and senior have been defined to include adults aged 65 and older. Twist of exercise specific to individuals experience and goals should promote muscle balance across the joints in between opposing muscle groups should include a variety of single joint multiple joint open and closed chain exercises should incorporate core training exercises The order of exercise large muscle exercises should be proceeded small muscles multiple joint exercise should proceed single joint perform more challenging exercise early on in the workout in before neuromuscular fatigue occurs perform power exercises before strength exercises. But the resistance used one rep max amount of resistance that can be lifted with good for me one time novice exercises sets of 8 repetitions can be performed at approximately 60 to 70% one rep max more advanced exercises may require up to 80% one rep max weight selection should be geared to individual program goals and capabilities
•Discuss the various fuels for muscle work, and how exercise intensity and duration influence the respiratory exchange ratio.
exercise intensity duration and energy production energy from both anaerobic and aerobic sources is continuous short duration high intensity activity relies on a greater portion of anaerobic energy long-duration low intensity exercise relies on it a greater portion aerobic exercise. respiratory quotient tells what type of fuel is being used during exercise. respiratory quotient equals the volume of carbon dioxide exhaled divided by the volume of oxygen inhaled respiratory quotient for carbohydrate is 1.0 which is 100% energy from carbohydrates. the respiratory quotient for fat is .7 which is 100% energy from fat. The respiratory quotient equals .85 means that is 5050 carbohydrates and fat. during intense exercise lactic acid production can cause respiratory quotient values to be greater than 1. A 40 to 50% of vo2max are increases it indicates type 2A fibers are being recruited which makes it an increased use of carbohydrates muscle glycogen feels heavy exercise lasting less than 2 hours shortage of muscle glycogen leads to premature CT heavy exercise relies on abundant muscle glycogen stores as well as carbohydrate ingestion during exercise During exercise during moderate-intensity exercise are decreases over time increased Reliance on fat for fuel
•Describe the four elements of negligence and how the courts determine duty in negligence cases.
four elements to prove negligence Duty breach of Duty causation in harm and damages Duty the plaintiff has to prove that the defendant owed a Duty or standard of care to the plaintiff breach of Duty the plaintiff has to prove that the defendant failed to carry out that Duty causation the plaintiff has to show that the breach of Duty was the cause of the harm harm and damages the plaintiff has to prove that they suffered harm resulting in Damages
•Explain how wind and cold can increase body heat loss.
heat loss exceeds heat production cold air has a gradient for heat loss cold air dryer and promotes evaporation when speed influences heat loss when increasing number of cold air molecules contacting skin windchill indicates relative temperature under calm conditions cold stress can be dazed by referencing wind chill index
•Describe the mechanisms for heat loss during exercise and in hot environments.
heat loss mechanisms involves radiation heat transferred from surface of one object to the surface of another object does not require direct contact Conduction is the transfer of heat from one object to another by contact possession He is transferred to air or water molecules evaporation water sweat convert to gas primary mechanism of heat loss during exercise. he lost during exercise evaporation is responsible for heat loss during heavy exercise in hot humid environments evaporation is less efficient training in a hot humid environment for 7 to 12 Days increases heat tolerance and lowest body temperature during exercise increased plasma volume early onset of sweating Higher by Earl Sweat reduce salt lost through sweat reduce blood flow to skin surface if it's humid is it hard for the body to cool because it won't evaporate of
19.Explain muscle actions in terms of eccentric & concentric contraction, & static & dynamic action.
motor neuron stimulates muscle fibers to move the motor unit which is one motor neuron plus the muscle fibers it innervates the recruitment is the stimulation of one. in muscle action muscles that produce traits are powered have a large number of muscle fibers is motor neuron innervates thousands of fibers fine motor movements are made by small motor units with one neuron stimulating a few fibers. eccentric muscle action follows the direction of gravity often extension control muscle resist the pull of gravity to control movement the muscle lengthens as it produces Force less than the force of gravity. concentric muscle action shortening phase of a movement often flexion muscles pull attachment points on Bones to bring body segments closer to each other muscles must generate enough Force to overcome the force of gravity concentric movement opposed the pull of gravity. isometric muscle action or static muscles length does not change forces produced without a change in length joint position
Internal Rotation
movement of a bone around its longitudinal axis toward the midline of the body in the anatomical position
•Summarize the effects of endurance training on muscular metabolism and cardiovascular responses to submaximal and maximal work.
muscle in endurance training increases mitochondria increases capillaries. cardiovascular increases the stroke volume of the heart and cardiac output and vo2. when mitochondria and capillaries increase it increases vo2 difference and extract more oxygen
•Describe basic aspects of the law that pertain to legal liability and risk management.
participation in Fitness activities can lead to injury which can then lead to Legal claims and lawsuits to help minimize injuries and litigations Fitness professionals should be familiar with relevant laws common causes of injuries and negligence inherent risk simply happen no one is at fault negligence someone is at fault participants can be at for Fitness professionals Candia fault facility can be at fault product liability equipment malfunction manufacturer may be at fault negligence is the major legal concerned for Fitness professionals failure to do something that a reasonable prudent professional would do doing something that a reasonable. Professional would not have done under the same circumstances
•Describe the benefits of exercise for individuals with CVD.
patients with coronary heart disease have improve cardiovascular function as results of exercising exercise can increase VO2 max values increase your grades and she with ischemia and increased capacity for the long work exercise has shown to reduce body fat blood pressure total cholesterol serum triglycerides and LDL cholesterol with increased high-density lipoprotein cholesterol cardiac rehabilitation program generally lowers the risk of a second heart attack
•List the benefits of exercise for individuals with pulmonary disease.
patients with lung disease can benefit from a pulmonary rehabilitation program exercise can improve the ability to carry out tasks and other measures of quality of life over vo2max in pulmonary function may not improve with exercise
•Circuit Training
performing a series of different exercises in a circuit with little rest between exercises moderately used for 10 to 15 repetitions can improve CRF is speed and intensity are sufficient to elevate heart rate exercises are arranged in logical order to work opposing muscle groups in both the upper and lower body
Anteroposterior Axis
perpendicular to the frontal plane, and joint rotations about this axis are abduction and adduction.
Mediolateral Axis
perpendicular to the sagittal plane, and joint rotations about this axis are flexion and extension.
•Describe the role that exercise plays in preventing and treating obesity.
physical activity in prevention and treatment of obesity the rapid increase in obesity prevalence appears to be linked to low physical activity and excessive energy consumption active people are less likely to be overweight or obese exercise can be an important part of weight loss program and is key to maintaining weight loss
Plantar Flexion
pointing the foot downward
3.Define positive & negative health.
positive health is associated wit a capacity to enjoy life and withstand challenges. negative health is associated with morbidity (incidence of disease) and early mortality. the ultimate goal is ultimate quality of life with high level of physical functionality and emotional and psychological well being
•Obesity
prevalence is steadily increasing causes are not always easy to identify genetic contributes to incidence lifestyle choices are the most important contributing factor greater than 30 BMI
•Explain the physiological principles of overload, specificity and progression as they apply to muscular training.
principles of progression bands must continually increase over time to realize goals becomes more important after the first few months with the training threshold for adaptation is higher increase weight by 5% to 10% and increase repetition after each goal is met principles of regularity training must be performed several times weekly use it or lose it means adaptation cannot be stored long-term gains and strength and performance require assistant training principles of overload the body must be stressed beyond the point to which it has already adapted if the training stimulus is not challenging adaptation will not occur overload can be manipulated by changing intensity volume Principles of specificity adaptation are specific to muscle actions velocity room muscle groups Energy Systems intensity in volume of training said principle specific adaptations to imposed demands training adaptations do not transfer from one body part to another or from one activity to another
•Define rotational inertia and angular momentum as applied to human movement.
resistance to change of a body segment position depends on the mass of the segment and its distribution around the joint The more mass rotational inertia increases its speed increases and its speed increases rotational inertia increases. the body segment with heavier Mass constant rated further from the joint axis is harder to move than a lighter Mass which is concentrated in a further distance from The Joint access depends on the mass of a body segment which cannot be changed can be manipulated by changing the joint angle
•Define risk management and the four steps in the risk management process
risk management is a proactive administrative process to help minimize liability losses 4 steps to the risk management process be aware of the laws and standards of practice expected and required develop risk management to reflect the laws and standards of practice implement the risk management plan evaluate the risk management plan
•Mitochondria
so their organelles responsible for generating energy through aerobic metabolism
Extension
the return from flexion, moving the segment in the opposite direction.
Motor Unit
the functional unit of muscular action that includes a motor nerve and the muscle fibers that its branches in enervate
•Triglyceride
the primary storage form of fat in the body composed of Three fatty acid chains bound to a glycerol backbone
•Radiation
the process of heat exchange from the surface of one object to another that depends on a temperature gradient but does not require direct contact between objects for example heat loss from the Sun to the Earth
•Adherence
the quality of adhering; steady devotion, support, allegiance, or attachment: adherence to a party; rigid adherence to rules.
•Flexibility
the quality of bending easily without breaking
•Explain the purpose of using THR during exercise.
thr is use proximate training intensity using estimation of vo2max heart rate monitor is used for this
Study Guide Lecture Two •Explain how bones and muscles work together to produce torque at a joint.
torque an expression of rotational force all human movement is rotational in nature lens act as levers force rotate around 4 o'clock or farther and resistive force is applied from the axis of rotation the greater the torque needed to produce movement the product of the magnitude of force and the force arm is torque equals force times 4 start when two forces produce location in opposite direction what is the resistance force and its Force arms called the resistance r Force generated by resistance force and resistance arm is called the resistance torque. during exercise the forearm is the distance from the access point to the point of attachment of the muscle on the bone being moved the resistance on is the distance from the axis of rotation to the center of gravity of the moving lab holding a dumbbell Nathan's the resistance arm by moving the center of gravity further away from the fulcrum the longer the resistance arm the more torque needed to produce movement twerk varies as a lamb moves through the joint range of motion due to a change in the length of the force arm
5.Distinguish between moderate & vigorous intensity in terms of CRF.
vigorous intensity exercise to produce better results for reducing risk factors in most individuals vigorous exercise reduces diastolic blood pressure increase glucose control and you have hired her respiratory fitness values then moderate exercise vigorous exercise is not safe or appropriate for all clients. more is better
•Describe tension development in muscle in terms of twitch, summation and tetanus.
when a muscle fiber decided by low-level stimulus a single twitch of cars followed by relaxation of the fiber summation is the frequency of stimulation increases the muscle cannot relax between stimuli the stimulus that adds to tension of the previous contraction this is an example of isometric tetanus increased frequency of stimulation causes contraction to the fuse into into a smooth sustained high tension contraction this is an example as a powerlifter showing as hard to do it and then does it recruitment the number of muscle fibers recruited for a contraction determines the force of the contraction this influences tetanus