KH exam 1

Shoulder, elbow, hip, knee, and ankle flexion and extension takes place in the ______________ plane of the body?

sagittal

after which age do qualities such as muscular endurance, coordination, and strength begin to decrease?

30

If training for endurance, how long should your recovery between sets be?

30 sec

It is a good idea for anyone over the age of ________ to assess their medical history to identify preexisting conditions that should be considered before starting an exercise program.

35

Judy is a 65-year-old woman and has led a sedentary lifestyle. She is now complaining of an inability to get up and down the stairs in her home due to muscular weakness. Compared to when she was a 25 year old, what estimated percent of muscular strength has she lost over the last 40 years?

40%

The "F" in the acronym FITT stands for what word?

frequency (days per week)

Overload is a gradual increase in which things?

frequency, intensity time, or duration

The _____________ plane divides the body into anterior and posterior portions.

frontal (coronal)

When performing a bicep curl with a dumbbell, the shortening muscle movement is called the _________ contraction, when the elbow flexes, and the lengthening muscle movement is called the _________ contraction, when the arm straightens to full length.

concentric, eccentric

If a person endeavors to run every other day to increase his or her fitness level but goes on only one run in 6 months, then he or she is not demonstrating which principle of a fitness program?

consistency

Jason is a 55 year-old man with a sedentary lifestyle who recently had a physical due to feeling tired all the time. His doctor told him that he was 30 lbs. overweight, his blood sugar, triglycerides and blood pressure were all above healthy normal levels, and that he was at risk for CVD. His doctor advised him to seek a personal trainer to help him improve his fitness. While Jason has yet to take action, he is seriously concerned about his health and thinking he should begin an exercise program. According to TTM, in which stage of change is Jason.

contemplation

Type of Training used to improve endurance base, max O2 consumption, and tissue respiration capacity.

continuous training

Which technique uses exercises performed at the same level of intensity for long periods of time?

continuous training

When is the best time during a workout to do static stretching?

cool down

The __________ is where the center of gravity is located and where all movement begins.

core

Marathon runners most likely have more of which type of muscle fiber?

fast- twitch

As muscular strength increases, there tends to be a corresponding increase in _________.

flexibility

the ability to move joints through a full range of motion is called

flexibility

The stretch reflex is affected by which three variables of a stretch?

force, duration, speed

Which of the following tests is the most accurate way to assess joint movement?

goniometer test

Standing erect with feet facing forward, arms at sides, palms forward, and fingers extended is known as ____________________.

good posture

If a muscle gets bigger, it is called ______. (atrophy, filament, hypertrophy, myofilament)

hypertrophy

Paying attention to the principles and guidelines of fitness can markedly reduce your chances of suffering ________ associated with exercise.

injuries

After about age 25, a person generally loses an average of _________ of her or his maximal remaining strength each year.

1%

In the PNF technique, the pushing and relaxing phases last _______ seconds.

10

The Centers for Disease Control and Prevention recommend 150 minutes of moderate-intensity aerobic activity every week and muscle-strengthening activities on ____ or more days per week.

2

How many times should a static stretch be repeated?

2-4

The formula for heart rate (HR) max is what?

220- age

the us dept of health and human services reports that only _____ percent of adults participate in a minimum of light to moderate physical activity at least 5 times per week

24%

what percentage of american adults are sedentary and do not engage in any type of leisure time physical activity?

25%

Normal maximum aerobic capacity for most men and women ages 15 to 25 years would fall in the range of ____ to _____ ml/kg/min.

28 to 46

How many muscles attach to the lumbo-pelvic complex?

29

It is recommended that you try to work out at least _____ days per week to see improvement.

3

For a healthy, fit individual to maintain health and reduce the risk for chronic disease, it is recommended to engage in 30 minutes of moderate-intensity activity _______ days a week.

5

The recommended length of the cool-down period is _______ minutes.

5-10 min

To achieve maximum results in a stretching program, how many times per week should one stretch?

5-6

What percentage of people who begin and exercise program drop out within the first 6 months?

50%

What rep range is typically used to target hypertrophy?

6-12

The American College of Sports Medicine (ACSM) recommends training at _______ of your max target heart rate for vigorous-intensity.

64-70% and up to 90%

What percentage of a 1RM would you want to work at in order to build muscular endurance?

65-70%

what percentage of americans are either overweight or obese

68%

At rest the heart pumps out approximately ____ ml of blood per beat.

70

The ACSM recommends vigorously intense aerobic activity for _______ minutes a minimum of 3 days a week.

75 min

Jackson is a 22-year-old baseball player. What is his estimated maximum heart rate for exercise?

98

To develop strength, the amount of weight selected should be sufficient to allow _______ maximum repetitions in each of three to five sets.

<6

What does the acronym ACSM stand for?

American College Of Sports Medicine

Hunter's favorite cardio workout involves alternating fast sprinting and slow jogging. He picks out a streetlight and sprints to it, and then jogs to the next streetlight. He continues this for 30 minutes. What training technique is he using

Fartlek

Which theory or model of change emphasizes The perceived seriousness of a behavior, the potential susceptibility to the health consequences, and that making the behavior changes will result in decreased risk of consequences.

Health belief model

The FITT principle is important to apply to training techniques to keep progressing to a higher level of cardiorespiratory endurance. What does FITT stand for?

Frequency, Intensity, Time, Type, Volume, Progression

Detects and responds to change tension.

Golgi tendon organ (GTO)

Tabata training is a specific type of _______.

HIIT

The "R" in PAR-Q stands for what word?

Readiness

The SAID principle states the body will adapt over time to overcome exercise demands. What does the acronym SAID stand for??

Specific Adaption to Imposed Demands

For what does the acronym SMART stand?

Specific, Measurable, Attainable, Realistic, Timely

What is the appropriate number of sets and reps when training for___________?: Strength, Power, Hypertrophy, Endurance

Strength- 6 reps, 2-6 sets/ Power-3-5 reps, 3-5 sets/ Hypertrophy- 6-12 reps, 3-6 sets/ Endurance- 12 reps, 2-3 sets

agility-

The ability to change or alter—quickly and accurately—the direction of body movement during activity

power-

The ability to generate great amounts of force against a certain resistance in a short period of time

coordination-

The ability to integrate the senses—visual, auditory, and proprioceptive

balance-

The ability to maintain some degree of equilibrium while moving or standing still

speed-

The ability to perform a particular movement very rapidly

muscular strength-

ability of neuromuscular system to generate force

An athlete moving his or her own knee from flexion into extension is an example of _______ range of motion

active

An activity in which the intensity of the activity is low enough that the cardiovascular system can supply enough oxygen to continue the activity for long periods

aerobic

The greatest rate at which oxygen can be taken in and used during exercise.

aerobic capacity

When flexing the elbow, the biceps act as the ___________ muscle.

agonist

When performing a bench press, the pectoralis major muscle serves as the ______, the anterior deltoid serves as the ______, the biceps brachii serves as the _____, and the trapezius acts as the ______.

agonist, synergist, stabilizer, antagonist

Which is NOT an action of the spine or trunk? Flexion & extension Lateral flexion Lateral rotation All are actions of the spine

all are actions of the spine

What is a benefit of Flexibility? (greater functional strength, improved performance of ADL, relief of pain from stiff muscles, all of the above)

all of the above

When designing a core-stabilization training program, exercises should be chosen based on which of the following criteria? (Exercises should be multiplanar, Exercises should be safe but challenging, Exercises should be activity-specific, All of the above)

all of the above

Which of the following anatomical structures may limit the ability of a joint to move through a full range of motion? (fat, scar tissue, bone, all of the above)

all of the above

An activity in which the intensity is so great that the demand for oxygen is greater than the body's ability to deliver oxygen.

anaerobic

body composition is a component of health related fitness concerned primarily with the

bones, muscles, tendons, ligaments, skin, and fat

When extending the knee, the hamstrings act as the ___________ muscle.

antagonist

__________ is important for maintaining good posture and for performance in most sports.

balance

The vigorous technique for stretching, which is seldom used because it can cause muscle soreness, is called _______ stretching.

ballistic

Which of the following stretching techniques involves a 10-second pushing phase and a 10-second relaxing phase?

ballistic

___________________ stretching creates somewhat uncontrolled forces within the muscle that can exceed the extensibility limits of the muscle fiber.

ballistic

Ligaments function to connect ____ to ____ and help provide joint stability.

bone to bone

Indicates how much blood the heart is capable of pumping in exactly 1 minute

cardiac output

the ability to persist in a physical activity requiring oxygen for physical exertion w/o experiencing undue fatigue --

cardiorespiratory endurance

What are the health related fitness components

cardiorespiratory endurance, muscular strength, flexibility, muscular endurance, body comp

Sandra is a coach of a volleyball team. Immediately before a match, she instructs the team to perform a stretch for their match preparation. What type of stretching should be included in the team warm-up?

dynamic

What type of stretching appears to be the most effective technique to use as a warm-up before engaging in physical activity?

dynamic

What are the three elements associated with the Client Centered Approach of counseling?

empathy, unconditional positive regard, congruence

If you were to hold your hand out so that I may give you a dollar, you would have to _____________ the wrist.

extend

When performing a bench press, the motion of the upper arm is ___________, and is done in the ____________plane.

extension, sagittal

For a physical component of fitness to improve, the system must work ________ than it is used to work for fitness.

harder

The body adapts to resistance training in all of the following ways EXCEPT: (increase in muscle tendon strength, Increase in enzymes important for aerobic and anaerobic metabolism, Increase in bone mineral content, Increase in digestive absorption)

increase in digestive absorption

What is the primary reason for a beginning strength trainer to have a significant increase in initial strength with a consistent resistance-training program?

increased neuromuscular efficiency

What is the definition of cardiac output?

indicates how much blood the heart is capable of pumping in exactly one minute

the brain chemical serotinin has been linked to

influences mood, impulsivity, anger, and aggressiveness

Which is NOT an action of the shoulder joint? Flexion and extension Abduction and adduction Protraction and retraction Inversion and eversion

inversion and eversion

In a _________ muscle contraction, the muscle contracts to produce tension, but there is no change in the length of the muscle.

isometric

What type of muscular contraction occurs when there is muscular tension but no change in muscle length?

isometric

The little toe is said to be _________ in relation to the big toe.

lateral

A dynamic core stabilization training program should be an important component of a strength program. The core is also defined as:

lumbo-pelvic-hip complex

It has been estimated that the ____________ of Americans do not meet minimum recommended standards for daily physical activity.

majority

overweight is defined as a BMI of ( ) while obesity is defined as a BMI of ( )

more tan 25 but less than 30, greater than 30

Progression is important for many to maintain _________________.

motivation

What is the appropriate way to order exercise? 65-70%

multi-joint exercises, before simple/single-joint

Gauge the stretch of a muscle and its rate of change in length

muscle spindle cells

The American College of Sports Medicine and the American Heart Association recommend including _____ strength-training exercises, ______ a week, and 8 to 12 repetitions of each exercise in a fitness program.

muscle, 2 or more

running, swimming, or cycling would be an example of which fitness component?

muscular endurance

A large amount of force that is generated rapidly is called what?

muscular power

For what does the acronym OARS stand?

open ended questions, active listening, reflection, summarizing

Even though __________ is a critical factor for getting fit, the stress must not be great enough to produce damage or injury.

overload

Which of the following is necessary for a muscle to improve in strength?

overload

anything, including exercise, that causes the body to use more energy than when it is at rest --

physical activity

the ability to generate great amounts of force against a certain resistance in a short period of time --

power

Which of the following athletes would benefit from a larger proportion of fast-twitch muscle fibers? (power lifter, marathoner, cross-country skier, long-distance swimmer)

power lifter

What are the 6 phases of change in the TTM?

pre contemplation, contemplation, preparation, action, maintenance, relapse

A person's exercise ________________ needs to be based on his or her objectives, needs, functional capacity, and interests.

prescription

As the body adapts to a given stimulus, an increase in the stimulus is required for further adaptations and improvements. This is which Resistance Training principle?

progressive overload

The term describing the neurological reflex whereby one muscle relaxes when its opposing muscle contracts

reciprocal inhibition

"If you don't use it, you'll lose it" describes which concept?

reversibility

self-efficacy --

situation specific self confidence

_______ -twitch muscle fibers require large amounts of oxygen for contraction and are more resistant to fatigue.

slow

What theory of change emphasizes outcome expectations and self-efficacy?

social cognitive theory

A power movement, such as hitting a softball, requires the elements of both:

speed and strength

power is a function of which two components?

speed and strength

What is the appropriate rest period when training for ___________? :Strength, Power, Hypertrophy, Endurance

strength- 2-5 min/ power- 2-5 min/ hypertrophy- 30 sec- 1.5 min/ endurance- 30 sec

At what intensity should one work when training for ___________?: Strength, Power, Hypertrophy, Endurance

strength- >85%/Power- 75-85%/ hypertrophy- 67-85%/ endurance- 67%

A protective mechanism which causes contraction of muscle fibers in response to the lengthening of the same muscle.

stretch reflex

The elbow joint is said to be __________ in relation to the wrist joint.

superior

What is a measurement of exercise intensity that is a subjective rating based on how you are feeling during exercise?

talk test

Moderate activity speeds up your metabolism, producing an increase in your body _______________.

temperature

An inhibitory (relaxing) message sent to muscle fibers.

tendon reflex

reaction time-

the time required to produce an appropriate and accurate physiological or mechanical response to some external stimulus

What are the three most commonly sighted perceived barriers to physical activity or exercise?

time, energy, motivation

What factors contribute to an obesogenic environment (fast food commercials, stationary occupations, unsafe places to exercise outdoors)

transportation, food, occupation, media

What theory of behavior change emphasizes an individual's readiness for change, and has six phases of change?

transtheoretical model

All planes have a corresponding axis. What is the corresponding axis to the sagittal plane?

transverse

What is an appropriate exercise for the cool-down portion of a workout?

walking, stretching muscles used during exercise

Low back pain is associated with which of the following?

weak abs

Which incorporates body postures and breathing exercises used to help reduce stress?

yoga