Active Care Final Exam

Low risk

According to ACSM, an individual that has no symptoms, and meets 1 or less of the risk factors would be considered what type of risk?

High risk

An individual having one or more major signs or symptoms, OR having a known cardiovascular, pulmonary, or metabolic disease would be classified as what risk level?

Step 5

Calcium returns to the sarcoplasmic reticulum in which step of a muscle contraction?

No, yes, yes

Do low risk, moderate risk, high risk individuals need physician supervised testing for vigorous exercise?

Power, core, assistance

Exercises should be completed in what order?

Open

FIB- Biceps curls, bench press, and sit ups are all examples of _______ chain movements.

Increase

FIB- Cardiac output, blood volume, and the number of red blood cells and hemoglobin concentration all ____________ (increase/decrease) as a result of endurance training.

Increase

FIB- In response to endurance training, there is is a musculoskeletal adaptation that causes a __________ (increase/decrease) in mitochondrial size and density, AV oxygen difference, and oxidative enzymes.

Increase, decrease, increase

FIB- Respiratory adaptations that occur following endurance training ____________ (increase/decrease) O2 exchange in the lungs, __________ (inc/dec) submaximum respiratory rate, and _____________ (inc/dec) blow flow throughout the lungs.

Closed

FIB- Squats, push-ups, and handstands are all examples of _________ chain movements.

RPE (borg scale, talk test, etc. )

How can we measure the lactate threshold?

3-6 weeks

How long do neural adaptations take for strength training?

6-8 weeks minimum

How long do size adaptations take when strength training muscle?

4-8 weeks

How long would metabolic adaptations take in strength training?

Moderate

If an individual is a male over 45 or a woman over 55, OR meets two or more risk factors would be classified as what risk level in the ACSM screening tool?

Antagonist

In rhythmic stabilization, contraction should occur in which muscle first?

Decrease

Is there an increase or decrease to resting heart rate as a cardiac adaptation in endurance training?

False (does not fatigue as quickly)

T/F- As a result of endurance training, aerobic capacity adapts and glycogen fatigues much more quickly than in an untrained individual.

True

T/F- During the amortization phase of plyometrics, the shorter the conversion time, the better.

True

T/F- Faster recruitment f muscle fibers, and faster motor units= more force.

False (less mitochondria)

T/F- Hypertrophy of muscle fibers means you make more ATP/glycogen and more mitochondria.

True

T/F- The force of contraction depends on the number of motor units within a muscle, and the number of muscle fibers within a motor unit.

False (systolic increase, diastolic relatively unchanged)

T/F- With low force exercise, the systolic blood pressure is decreased, and the diastolic increases.

True

T/F- With resistance exercise, both systolic and diastolic blood pressures increase.

True

T/F- You should avoid stretching after high intensity or strength training sessions.

False

T/F- You should stretch during DOMS (delayed onset muscle soreness).

Tight (facilitated)

The IT band, lateral hamstring, and psoas muscles are ____________________ in a lower cross syndrome.

Analgesic response

The acute increase in range of motion during passive stretching is due to what?

Control

The primary goal of rehabilitation in muscle movement is to retrain what?

Stretch

We want to ___________ facilitated/tight muscles.

Strengthen

We want to ____________ weak/inhibited muscles.

Knee/elbow flexion

What are examples of a 3rd class lever within the body?

Bony block, recent fracture, soft-tissue healing, hypermobile joints

What are some of the contraindications to stretching?

Endomysium, perimysium, and epimysium

What are the non-contractile tissues within a muscle?

Diagonal 1 and 2

What are the two patterns of motion for each extremity?

Neural adaptation

What can be attributed to an increase in strength, without an increase in size due to adaptation taking less time?

3rd class

What class of lever has the force between the resistance and the fulcrum, and is made for speed?

1st class

What class of lever has the fulcrum between the resistance and the force arm?

2nd class

What class of lever has the resistance between the force and the fulcrum, and allows you to move a large resistance with a little force? (Think wheelbarrow)

Rhythmic stabilization

What facilitation technique consists of alternating between isometric actions of the agonist and antagonist muscles?

Stroke volume

What increases during training, until it is about 50% of VO2 max?

Cervical extension

What is an example of a 1st class lever within the body?

Calf raises (or pushups)

What is an example of a 2nd class lever within the body?

Stretch induced strength loss

What is it called when a muscle can't contract as powerfully due to loose muscle tissue, and an inhibition of maximal force?

Soccer kick

What is the D1 movement of the lower extremity?

Grab seat belt to fasten seat belt

What is the D1 movement of the upper extremity?

Snow plow

What is the D2 movement of the lower extremity?

Sword from sheath to air

What is the D2 movement of the upper extremity?

Latissimus dorsi

What is the agonist for adduction of the humerus?

Serratus anterior

What is the agonist for protraction of the scapula?

Middle deltoid (look at brightspace in content, there's like 300 agonist/antagonist questions)

What is the antagonist for adduction of the humerus?

Rhomboids

What is the antagonist for protraction of the scapula?

Actin and myosin

What is the contractile tissue within a muscle fiber?

EPOC (excess post-exercise oxygen consumption)

What is the elevation above resting oxygen consumption that occurs shortly after an exercise ends?

3rd class

What is the most common class of lever within the body?

Lactate threshold

What is the point during increasing intensity of exercise where lactic acid begins to accumulate in the blood, and is thought to be a predictor of performance in endurance events?

Glenohumeral, upper cervicals, ankle and T spine

What joints are prone to mobility restrictions, making them hypomobile?

Foot, knee, lumbars, and mid-lower cervicals

What joints are prone to stability restrictions, making them hypermobile?

FITT (frequency, intensity, time, type)

What method is used to safely increase progressive overload?

Pecs, Anterior deltoid, Upper trapezius, Scalenes, and levator scapulae

What muscles are tight or facilitated (uninhibited) in an upper cross syndrome?

Lower trapezius, Serratus anterior, Longus colli, and longus capitus

What muscles are weak or inhibited in an upper cross syndrome?

Gluteus medius, gluteus maximus, and abdominals

What muscles are weak/inhibited in a lower cross syndrome?

Concentric

What phase of plyometrics will have the contraction of the muscle, and is "power" movement during the exercise?

ACSM

What screening test is used to determine individuals of low, moderate, and high risk?

PAR-Q

What screening test will tell you if you need to consult a doctor before starting an exercise regimen?

Karvonen formula

What takes into account a person's available heart range, from resting value to the estimated maximum?

Sitting-rising test

What test may be helpful in indicating optimal neuromuscular efficiency, and as a predictor for all cause mortality?

Progressive overload

What training design factor dictates that in order to continue gaining muscle, you must continually increase the load?

Isotonic

What type of contraction will have constant strength throughout?

Isokinetic

What type of contraction will have constant velocity throughout?

IIb

What type of muscle fiber is fast twitch, fast glycolytic, is more difficult to recruit, and is used in very high intensity exercises?

IIa

What type of muscle fiber is fast twitch, fast oxidative, quickly fatigued, and more easily recruited?

I

What type of muscle fiber is slow oxidative, has rich blood supply, goes to highly aerobic tissues, small fibers, and is made for endurance?

PNF

What type of stretching occurs in a spiral-diagonal plane?

Static

What type of stretching occurs in only a single plane?

Compound set

What type of workout involves two different exercises that stress the same muscle group?

Superset

What type of workout involves two exercises that stresses opposing muscles?

Slow reversal

Which facilitation technique consists of concentric action of the antagonist, followed by concentric action of the agonist?

Eccentric

Which form of isotonic contraction will lengthen the muscle?

Concentric

Which form of isotonic contraction will shorten the muscle?

Horizontal (transverse)

Which plane of movement would consist of push-ups, squats, and pull ups?

Sagittal

Which plane of movement would consist of sit-ups, biceps curls, and hamstring curls?

Frontal

Which plane of movement would shoulder raises, side squats, and jumping jacks be in?

Eccentric

Which stage of plyometric exercise prepares the muscle by lengthening it?

Amortization

Which stage of plyometric exercise transitions the muscle?

Step 1

Which step in a muscle contraction consists of a calcium influx, which triggers troponin to pull tropomyosin off and expose the binding site on actin?

Step 2

Which step in muscle contraction consists of myosin binding actin?

Step 4

Which step in muscle contraction is hydrolysis of ATP, which returns the sliding filaments to normal position?

Step 3

Which step in muscle contraction is the power stroke? (H zone and I zone disappear)

CRAC (contract-relax-agonist contract)

Which stretching method consists of the doctor finding the point of tension, the patient then engaging isometric contraction of the stretched muscle, then relaxing, and then the patient activates the apposing muscle to increase the stretch?

Hold-relax

Which stretching method would the doctor find the point of tension, and then the patient would engage isometric contraction (not moving positions), and then relax?

Contract-relax

Which stretching method would you find the point of tension, hold the stretch for 10-12 seconds, and the the patient would contract the stretched muscle against your resistance to neutral, and then relax. And then you would repeat the process?

MET (muscle energy technique)

Which stretching technique is thought to be particularly helpful with postural muscles?

PFS (post facilitation stretch)

Which stretching technique will the patient isometrically contract at maximum or near maximum strength for approximately 10 seconds?

CRAC (contract-relax-agonist contract)

Which technique utilizes reciprocal inhibition?

Hold relax, PIR, and postfacilitation stretch

Which techniques utilize the postcontraction inhibition principle?

SAID (specific adaptation to imposed demands)

Which training design factor says that the body makes gains according to the manner it is trained, or the intensity of exercise?

IIa

Which type of type II muscle fiber is most easily recruited and is more aerobic than the other?

Irradiation

With regards to PNF (proprioceptive neuromuscular facilitation) what is the spread of excitation in the CNS that causes contraction of the synergistic muscles?

No, no, yes

With regards to testing and supervision of exercise, do low risk, moderate risk, high risk individuals need a physician for moderate exercise?