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269 Cards in this Set
- Front
- Back
Define Physical Fitness
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Improved physiological state that leads to improved health and longevity
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What are the 4 Primary Components of Fitness?
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1. Cardiorespiratory Capacity (Aerobic capacity)
2. Muscular Capacity 3. Flexibility 4. Body Composition |
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What happens during cardiorespiratory capacity?
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Body takes in O2 (respiration)
Delivers it to the cells (circulation) Used at a cellular level to create energy (bioenergetics) for physical work (activity) |
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What are 3 aerobic results of improved cardiorespiratory capacity?
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1. increases aerobic endurance (how long)
2. increased aerobic strength (how hard) 3. increased aerobic power (how fast) |
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What are 4 benefits of improved cardiorespiratory capacity?
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1. decreased resting HR
2. decreased risk of cardiac disease 3. increased endurance 4. increased stroke volume (SV) and cardiac output (Q) |
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What are 3 aerobic results of improved muscular capacity?
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1. increases muscular endurance (how long, # reps)
2. increased muscular strength (generate max force) 3. increased muscular power (explosive strength) |
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What are 5 benefits of improved muscular capacity?
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1. increased strength
2. increased muscular endurance 3. increased basal metabolic rate 4. increased joint strength 5. increased posture |
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Define Range of Motion (ROM).
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Amount of motion a joint can perform
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What are 4 benefits of improved flexibility?
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1. decreased risk of injury
2. increased ROM 3. increased body movement 4. increased posture |
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Define body composition
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Proportion of fat free muscle mass to fat mass
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What are 4 benefits of improved body composition?
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1. decreased risk of cardiac output
2. decreased BMI 3. increased basal metabolic rate 4. increased bodily functions |
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What are the 7 Secondary Components of Fitness?
(that help w/completing daily tasks) |
1. Balance
2. Coordination 3. Agility 4. Reaction Time 5. Speed 6. Power 7. Mental Capacity |
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What are the 4 components of Health and Wellness?
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1. Social
2. Mental 3. Emotional 4. Spiratual |
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Define Wellness
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Search for enhanced quality of life
Provide growth through positive liestyle |
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What is the triangle of _________, _________, and _________ balance?
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Mind, Body, Spirit Balance
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Summarize Health Canada's (Canada's Physical Guide to Healthy Active Living) guidelines.
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60min of physical activity/day
endurance training - 4-7 days/week strength training 2-4 days/week flexibility training - 4-7 days/week |
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Summarize the American College of Sports Medicine (ACSM) activity guidelines.
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30min/day of moderate cardio activity most days of the week
1 set 8-12 reps for resistance training daily flexibility training |
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What are the 9 CanFitPro Training Principles?
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1. FITT
2. Individualization 3. Specificity 4. Progressive Overload 5. Recovery 6. Structural Tolerance 7. All around development 8. Reversibility 9. Maintenance |
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Define FITT
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Frequency - how often component is performed
Intensity - difficulty level Time - how long component should last Type - choice of exercise |
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Provide an example FITT warm-up for a beginner
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Frequency - before every workout
Intensity - light / low intensity, target HR below cardiac training zone Time - 5-10min Type - low intensity / familiar activity (ie treadmill, bike) |
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Of the CanFitPro Training Principle, what does Individualization mean?
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Individualization accomodates the client's specific needs
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Of the CanFitPro Training Principle, what does Specificity mean?
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To improve a specific aspect you must train that aspect
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Of the CanFitPro Training Principle, what does Progressive Overload mean?
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To improve, client's must continually challenge their fitness otherwise they will plateau (cease to improve).
Gradual increase of stress placed upon the body during exercise. |
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Provide an example of progressive overload for each of the following activities?
1. Weights 2. Cardio 3. Stretching |
1. Weights - you will need to place more demand on your muscles. Example 1 set of 8 bicep curls at 20lbs will need to be increased to continue to see results.
2. Cardio - Ie run further, faster to imrpove results 3. Stretching - push past stretch reflex to gain flexibility |
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Of the CanFitPro Training Principle, what is Recovery?
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Recovery becomes even more important as clients push themselves further with their training
Mandatory with every program |
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Of the CanFitPro Training Principle, what does Structural Tolerance mean?
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Strengthening of tendons, ligaments and joints
Aid in supporting greater stress/resistance w/body |
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Of the CanFitPro Training Principle, what does All-Around Development mean?
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Well developed people are less likely to get injured
More likely to perform better |
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Of the CanFitPro Training Principle, what does Reversibility mean?
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Once training ceases your body will return to pre-training state
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Of the CanFitPro Training Principle, what does Maintenance mean?
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Once desired fitness level is achieved, you can maintain that fitness level with less work (1/2 vol w/same intensity for up to 12 weeks)
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What are the benefits of physical activity for cardio?
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fat burning
good for heart circulation overall well-being, preventative medicine endurance/stamina decrease in hundreds of heart diseases |
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What are the benefits of physical activity for strength training?
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core/overall strength
muscle tone decrease in hundreds of heart diseases fat burning improved self confidence fell better (endorphins) |
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What are the benefits of physical activity for stretching?
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flexibility
reduce pain increase in performance increase ROM feel better |
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In order to show improvement, your program needs to focus on three key themes.
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Structure
intensity consistency |
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What is the best skill a trainer can learn?
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modify an exercise
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Define nutrition
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study of food and how the body uses it
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Define nutrients
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Chemical compounds of food, essential for energy, growth, cell repair and regulation of metabolic functions
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Name 3 key scope of practice areas that a personal trainer should establish with regards to nutrition
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1. develop a referral network
2. gain additional education 3. only offer general nutritional advice |
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What are 6 essential nutrients?
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1. carbohydrates
2. fat 3. protein 4. vitamin 5. mineral 6. water |
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Of the 6 Essential Nutrients in your body, please explain what carbohydrates do.
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energy source - muscles, brain, nervous tissue, red blood cells
assist digestion by providing dietary fibre from C + H + O2 breaks down into glucose - used to produce ATP with higher intensity exercises, there is a greater need for carbs |
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Provide an example of a simple and complex carb.
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1. Simply - sugar
2. Complex - bread |
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Average Canadian drinks _______ L pop/year
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100L pop/year
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What is the required daily fibre intake for M and F?
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1. M 38g
2. F 25g *or 14g/1000calories |
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1g of carbs = _______ calories
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1g of carbs = 4 calories
ex 4 crackers (18g carbs) 4 calories x 18g = 72 calories from carbs |
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What % of total calories should come from carbs?
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45% - 65% of total calories should come from carbs
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What are 3 factors that decrease your reliance on carbs during exercise?
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1. endurance training
2. good conditioning 3. temperature adaption |
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If carb intake is insufficient, your body will use __________ for fuel.
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protein
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Of the 6 Essential Nutrients in your body, please explain what fats do.
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high concentration of calories
provides essential fatty acids needed for cell membrane production of hormones, healthy skin, feeling full from meals, taste enhancement, transportation of fat soluble vitamins (A, D, E, K) low intensity exercise uses a high proportion of fat (lipids) to satisfy energy needs |
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What are 3 types of fats?
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1. triglycerides - 95% of fat we eat
2. phospholipids 3. sterols |
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1g of fats = _______ calories
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1g of fats = 9 calories
ex: 4 crackers (3g fat) 3g x 9calories = 27 calories from fat |
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What are two types of essential fatty acids?
Why are they essential? |
Omega 3
Omega 6 Essential b/c body cannot produce them. Helps with decrease risk of heart disease |
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What % of total calories should come from fats?
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20% - 35% of total calories should come from fats
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Of the 6 Essential Nutrients in your body, please explain what protein does.
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major role - build and repair body tissue
large complex molecule found in cells of all living things useful to transport fluids, creating hormones and enzymes, helps with immune response made up of chemical structure - amino acids complete protein (animal based) - all 9 essential amino acids incomplete protein (plant based) - doesn't contain all 9 essential amino acids |
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1g of protein = _______ calories
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1g of protein = 4 calories
ex: 4 crackers (2g protein) 2g x 4 calories = 8 calories from protein |
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What % of total calories should come from fats?
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10% - 35% of total calories should come from protein
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If protein is used as fuel, then not enough _________ are being consumed.
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carbohydrates
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Of the 6 Essential Nutrients in your body, please explain what vitamins do.
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organic compound necessary for good health
must be supplied through diet does not supply energy necessary for metabolism of carbs |
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Of the 6 Essential Nutrients in your body, please explain what minerals do.
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simple, but important nutrient
20-30 important minerals accessible with balanced diet |
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Of the 6 Essential Nutrients in your body, please explain what the minerals sodium/potassium do.
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helps level body fluid
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Of the 6 Essential Nutrients in your body, please explain what the minerals calcium/phosphate do.
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essential for bone health
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Of the 6 Essential Nutrients in your body, please explain what the mineral iron does.
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build hemoglobin, transport O2
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Of the 6 Essential Nutrients in your body, please explain what the mineral iodine does.
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regulates metabolism
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Of the 6 Essential Nutrients in your body, please explain what water does.
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essential for survival
used during digestion and metabolism assist with chemical reactions, carry O2 through blood, regulate body temperature, lubricate joints, remove waste and assist with respiration |
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What % of your body is water?
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60%
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How much water should the avg M and F drink daily
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1. M - 3.7L water/ day (age 19-50)
1. F - 2.7L water/ day (age 19-50) |
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Of the 6 Essential Nutrients in your body, how many and which are:
1. Macronutrients 2. Micronutrients |
1. 3 (Carbs, protein, fat)
2. 3 (vitamins, minerals, water) |
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Define Ergogenic Aids
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substance / treatment designed to improve physiological or physical function
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Ergogenic = ?
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= increased rate of work out put
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What are 5 healthy eating guidelines?
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1. Teach Canada's Food Guide
2. Correct portion size 3. Healthy food choices 4. Read ingredients (food labels) 5. Consume calories throughout the day |
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Define bioenergetics
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Study of how energy flows in the body
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What is energy?
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Ability to do physical work
A chemical bond is broken Conversion of chemical energy (food) > mechanical energy (muscle contraction) |
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What is homeostasis?
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body's desire to stay in balance
steady state demand for energy is met |
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What is metabolism?
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sum of all chemical reactions in body (different energy systems combines) that either use or create energy
sum of catabolic and metabolic process |
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Define catabolic and anabolic processes.
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1. catabolic process - large molecules are broken into small ones (ie: food digestion)
2. anabolic process - cells build large molecules from small ones |
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What is ATP?
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ATP - Andosine Triphosphate
- energy used or created from metabolic process - chemical compound mane from andosine and 3 phosphate molecules (A - P ~ P ~ P) - energy currency of body - any activity requires ATP |
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3 different systems produce ATP, name them.
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Anaerobic (without O2)
1. ATP-CP (creatine phosphate) system 2. Lactic Acid or Glycolytic energy system Aerobic (with O2) 3. Oxidative state |
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Name 2 types of anaerobic metabolism
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1. ATP - CP
2. Glycolytic system (or Lactic Acid) |
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Name 2 types of aerobic metabolism
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1. Aerobic glycoltic
2. Fatty Acid Oxidation |
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Which of Anaerobic and Aerobic metabolisms are produced with and without O2?
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1. Anaerobic (high intensity) - without O2
2. Aerobic (low intensity) - with O2 |
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Define Anaerobic metabolism
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- limited, inefficient
- chemical reaction so intense, body cannot get O2 to the muscles in time to produce ATP - without O2 |
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Define Aerobic metabolism
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- very efficient
- fats / carbs used to create ATP - burns carbs @ med/high intensity - burns fats @ low intensity - with O2 |
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How much ATP does ATP-CP produce?
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1 ATP
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How long does the ATP - CP system provide energy for?
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Up to 10 sec at max intensity
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Describe the ATP - CP phosphogen system
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- stored ATP broken down without O2
- 1 ATP produced (very rapid production) - fuel for 1 - 10 sec. - very limited capacity |
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If you push people too hard, your body will shut down and produce __________.
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lactic acid
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What is the by-product of Anaerobic Glycolysis?
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Lactic Acid
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Describe the (Anaerobic) Glycoltic system (lactic acid)
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- Glucose / glycogen broken down without O2
- 2-3 ATP produced and LA (rapid production) - fuel for 10 sec - 2/3min (max intensity) - limited capacity |
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Describe the Aerobic Glcolysis system
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- glucose / glycogen broken down with O2
- 38 ATP produced (slow production) - 2min> (@ moderate intensity) - unlimited capacity |
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Describe Fatty Acid Oxidation
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- fatty acid in blood is broken down with O2
- 100 ATP produced (slow producing) - 2min> (@ low intensity) - unlimited capacity |
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What are the 5 interactions of the energy system
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1. Rest
2. Beginning of Exercise 3. Steady State 4. Strenuous 5. Recovery |
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When the body needs O2 to continue....
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lactic threshold
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Describe lactic threshold
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- changeover from aerobic to anaerobic
- lactic acid is a byproduct - fitter clients have higher tolerance |
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Define EPOC
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Exercise Post O2 Consumption
- measurably increased rate of O2 intake following strenuous exercise intended to erase the body's oxygen deficit |
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What is oxygen deficit?
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Volume O2 is missing in first few minutes of exercise
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What is oxygen debt?
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When exercise stops, elevated O2 delivers CP and ATP and removes lactic acid - brings body back into balance
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What % contribution does basketball require from each of the following energy systems?
1. ATP - CP 2. Glycolytic System 3. Oxidative System |
Basketball energy requirements
1. ATP - CP - high 2. Glycolytic System - mod/high 3. Oxidative System - N/A |
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What % contribution does ice hockey require from each of the following energy systems?
1. ATP - CP 2. Glycolytic System 3. Oxidative System |
Hockey energy requirements
1. ATP - CP - high 2. Glycolytic System - moderate 3. Oxidative System - moderate |
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What % contribution does a marathoner require from each of the following energy systems?
1. ATP - CP 2. Glycolytic System 3. Oxidative System |
Marathoner energy requirements
1. ATP - CP - N/A 2. Glycolytic System - moderate 3. Oxidative System - moderate |
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Define work-to-rest ratio
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How much rest a client needs in relation to the amount of work completed.
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What are the different types of 'relief' required for each of the following energy systems
1. ATP - CP 2. Glycolytic 3. Oxidative |
Relief required is:
1. ATP - CP - rest relief 2. Glycolytic - work relief (removed lactic acid) 3. Oxidative - rest relief |
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What does the respiration system do?
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adds O2 and removes CO2 from blood
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What does the circulatory system do?
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transports substances/nutrients to/from body tissues
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What does the cardiorespiratory system do?
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- essential to body motion
- work together to deliver O2 + nutrients and removes waste |
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What does the cardiovascular system do?
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- consists of the heart, arteries and veins
- circulation of blood through body - transportation of macronutrients (O2, CO2, waste, hormones) - maintain core body temp |
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__________ take blood away from the heart, where __________ bring blood back
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arteries
veins *Arteries > away |
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What is the pulmonary circuit?
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How blood moves to/from the lungs
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What is the central pump of your body
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heart
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Describe the various components and functions of the heart
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- 4 valves
- 4 chambers > function as 2 pumps (L and R) *blood always travels from atrium to ventricle Alphabetical cues A before V A above V blood flows L > R R atrium and R ventricle = R pump - collects blood from tissues moves through pulmonary walls to lungs L atrium and L ventricle = L pump - receives blood from lungs - send clean blood out to body, repeat cycle Artia - receives blood returning to heart (veins) > passes blood into ventricles Ventricles - muscular pump - moves blood away from heart via arteries Circulation - blood travels to lungs from R side of heart or to body from L side (arteries = clean) - blood returns from lungs through L atrium or R atrium from body (veins = dirty) - oxygenated blood leaves heart (L ventricle) >travels through aorta > through arteries (microscopic vessels) > through capillaries (even smaller) |
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What are capillaries
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- smallest blood vessel
- O2 (nutrients) is dropped off > CO2 (waste) is picked up |
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At rest, an adult pumps how many litres of blood per minute?
How much blood is pumped at max exercise? |
5L of blood is pumped at rest
6-7x's at max exercise |
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What is blood pressure?
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blood being pumped out of ventricles, exerting force against artery walls.
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What is the average BP reading?
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120/80
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What is a healthy (high/low)BP range?
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1. 20 higher
2. 10 lower |
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What is systolic pressure?
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- top # of BP reading
- pressure exerted on walls of artery as heart contracts - amount of force just pushed out - peak pressure in system *when working out, only systolic goes up |
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What is diastolic pressure?
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- bottom # of BP reading
- resting BP stays the same - pressure exerted on walls of arteries as heart relaxes and fills again - lowest pressure of artery *even as clients become fitter, resting BP stays the same |
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How many beats per minute does the average heart beat?
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72 bpm
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Where are 3 locations on your body that you can take your pulse?
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1. carotid artery
2. brachial artery 3. radial artery |
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Define Max HR
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Max HR = 220 - age
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Define Stroke Volume
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- amount of blood L ventricle ejects in 1 beat
- SV increases as you exercise - HR increases > cardiac output increases - fitter client > increased SV - at rest - typical male = 70mm |
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Define cardiac output
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- amount of blood heart ejects in 1min
- as demand for O2 and nutrients increases during exercise, cardiac output (Q) increases both SV and HR - Q = SV + HR |
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What body parts are included in the respiratory (pulmonary) system?
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mouth, nose, nasal cavity, pharynx, larynx, trachea, bronchial tree, lungs
*Cue - turn diagram upside down Trachea - tree trunk bronchus (big branches of the tree) bronchiole (smaller branches) alveoli (sticky sacs filled with fluid) capillaries (blood vessels > O2 and CO2 exchange) *hemoglobin (taxicab for O2 to create the CO2 exchg) |
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What is the average adult lung volume?
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4-6L of mixed air
1. nitrogen 89% 2. O2 21% 3. CO2 0.4% |
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What 2 things does the cardiovascular system do to the body during exercise?
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1. vasoconstriction
- narrowing of arteries - blood flows away from abdomen 2. vasodilatation - widening of arteries - blood increases to working muscle |
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How much air does the respiratory system take in:
1. At rest 2. During the first few minutes of exercise 3. After 2min of steady state exercise |
1. 10L/min
2. 45L/min 3. 60L/min |
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What is VO2Max?
|
The maximum amount of O2 the body can extract and use as energy during exercise.
VO2Max = O2 delivery x O2 extraction |
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List 4 benefits of cardio training
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1. decrease risk of heart disease
2. decrease resting HR 3. normalized resting BP 4. improvement with daily tasks |
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What are 3 central training benefits of cardio exercise?
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1. increase SV = increased Q, delivery of O2 and nutrients
2. increased blood delivery = more blood pumped per beat 3. increased red blood cells = more hemoglobin and O2 capacity |
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What are 3 peripheral training benefits of cardio?
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1. increase capillary density = better disty of O2 to working muscles (better waste management)
2. size / # of mitochondria = increased production of ATP 3. increased aerobis enzymes = enhanced ability to use O2 |
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What are mitochondria?
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- part inside the cell that creates energy (power plant)
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What frequency should you train cardio per week?
|
4-7 x's
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What are 3 methods to plan for exercise intensity
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1. O2 uptake - talk test
2. HR monitoring - most common way 3. RPE |
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What are two ways to use HR to prescribe intensity
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1. HR Max
2. HRR |
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What is the Percent HR Max training zone range for?
1. Beginner 2. Intermed 3. Advanced |
Percent HR Max = 55% - 90%
1. Beginner - 55% - 64% 2. Intermed - 65% - 74% 3. Advanced - 75% - 90% HR (BPM) - 110 - 144bpm |
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40 yr old female with a resting HR of 75
What is the lower target HR? What is the upper target HR? |
Lower target HR
= (220-age(40)) x .55 = 180 x .55 = 99bpm Upper target HR = (220-age(40)) x .90 = 180 x .90 = 162bpm |
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Define HRR (heart rate reserve)
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(HR Max - resting HR)
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Using the Karvonen formula, find the target HR for a 40 yr old female with a rsting HR of 75bpm
1. Lower target HR 2. Higher target HR |
Target HR should fall within 50% - 85% when using the Karvonen formula.
Target HR Zone Calculation = HRR Method Target HR = [{HR Max - resting HR} x %] + resting HR 1. Lower target HR = [{220-age(40) - 75} x .5] + 75 = [{180 - 75} x .5] + 75 = {105 x .5} + 75 = 52.5 + 75 = 128bpm 1. Upper target HR = [{220-age(40) - 75} x .85] + 75 = [{180 - 75} x .85] + 75 = {105 x .85} + 75 = 89.2 + 75 = 157bpm |
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Describe the Borg scale of RPE (rate of perceived exertion) from 6-20
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6 no exertion at all
7/8 extremely light 9 very light 10 11 light 12 13 somewhat light 14 15 hard (heavy) 16 17 very hard 18 19 extremely hard 20 maximal exertion |
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Provide an example of a cardio FITT program for a beginner client, including program focus.
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Program focus: improved health profile, increased energy, daily activities made easier, weight reduction
Frequency: 1-3 x's / week Intensity: 55% - 64% HRMax, RPE 9-12 Time: 15-30min Type: Walking, bike, swimming, basic classes |
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Provide an example of a cardio FITT program for a intermediate client, including program focus.
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Program focus: weight reduction, program variety
Frequency: 3-5 x's / week Intensity: 65% - 74% HRMax, RPE 12-15 Time: 20-45min Type: Stair climber, treadmill, fitness classes, crossfit |
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Provide an example of a cardio FITT program for an advanced client, including program focus.
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Program focus: increased VO2Max, weight maintenance, sport training, competition
Frequency: 4-6 x's / week Intensity: 75% - 90% HRMax, RPE 13-16 Time: 40-60min Type: Complex movements, sports, cross-training, intervals |
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How many bones are in the human body?
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206
|
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What are the two main parts of the human skeleton, which bones and how many bones are in each?
|
1. axial skeleton
- skull, spine, ribs, stermum - 80 bones 2. appendicular skeleton - two limbs (shoulder and pelvis) and attached limbs - 126 bones (64 up, 62 dn) Cue *axial = smaller work = less bones *appendicular = bigger word = more bones |
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What are 4 functions of the skeleton?
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1. protect vital organs and soft tissue
2. produce red blood cells 3. reservoir for minerals (calcium phosphate) 4. provides attachments to muscles for movement |
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Bones are classified by 4 shapes, what are they?
provide examples of each |
1. long - femur (serves as lever for mvmt)
2. short - tarsal/carpal (ankle, wrist) gives strength to joints, limited mobility 3. flat - ribs, scapulae (broad site for muscle attachment, protects internal organs) 4. irregular - pubis, vertebrae (protects internal organs, supports the body) |
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What is anatomical position?
|
standing, arms at side, palms facing forward
|
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Define anterior and posterior
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front of body
back of body |
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Define medial and lateral
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body parts closest to middle (midline of body)
body parts furthest away |
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Define superior and inferior
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Body parts above the other
body parts below the other |
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Define supine and prone
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Body lies face up (*bowl of soup)
Body lies face down (*prone on your bone(r)) |
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Define dorsal and planter
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Top of foot
Bottom of foot |
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Define proximal and distal
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End of bone/muscle closest to body
End of bone/muscle furthest away from body |
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Define extension and flexion and hyperextension
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straightening out a joint angle (ie: bicep release)
bending a joint angle (ie: bicep curl) movement beyond normal ROM |
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Define abduction and adduction
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Abduction (protraction) - away
*alien Abduction Adduction (retraction) - toward *Adding to Adduction |
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What is circumducution?
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Circular movement combining flexion, extension, abduction and adduction
ie: ball and socket joint |
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Define medial (internal) and lateral (external) rotation
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rotating towards the midline of body
rotating away from midline of body |
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Define supination and pronation
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External movement away from midline
Internal movement toward midline |
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Define inversion and eversion
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medial / inner side of foot off ground
outside of foot turned off ground |
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Define elevation and depression
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shrug shoulders upwards
lower shoulders beyond anatomical posittion |
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What are 3 joint types
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1. fibrous
2. cartilaginous 3. synovial - *when is doubt pick this one |
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What is a fibrous joint?
|
- connect bone without allowing any movement
ie: skull, pelvis |
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What is a cartilaginous joint?
|
- bones attached by cartilage
- allows little movement ie: spine, ribs |
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What is a synovial joint?
|
- allows much movement
|
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There are 6 types of synovial joints, what are the 3 major types?
|
1. hinge - one direction
2. condyloid - two directions 3. ball and socket - largest ROM |
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Ligaments connect _____ with _____.
Tendons connect _____ with _____. |
bone to bone
bone to muscle |
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Define flexibility
|
Measurable ROM around a joint
|
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What is the purpose of flexibility training?
|
- may enhance performance in aerobic training, muscular conditioning and sports
- decreases injury - become more in-tune with body - active relaxation |
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What are the benefits of flexibility training?
|
- reduce stress / injury on exercising muscles
- release tension developed during workout - assist with posture - decrease risk of injury - increase performance |
|
Define flexibility based on the FITT principles
|
Frequency - after every workout, 4-7 days/week
Intensity - never painful, bring muscles to slight tension Time - 5-10min Type flexibility |
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What are two main methods of flexibility training?
|
1. static stretching
- takes joints through ROM to comfortable end point - hold 20sec, repeat 2-3 x's - goal > overcome stretch reflex 2. dynamic stretching - increasing dynamic movement through full ROM - start slow, gain speed - best for movement based exercises |
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What is the stretch reflex?
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automatic tightening of muscles
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What do muscles do?
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- attach bones to tendons
- exert force by converting chemical energy into tension and contractions |
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How many muscles are in the human body?
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600
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What are the 3 types of muscles?
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1. cardiac
- only in heart - power blood through body 2. smooth - surround or part of internal organs 3. skeletal - carry out voluntary movement - may hurt after exercise - most abundant tissue in the body - 23% of female body weight, 40% of male body weight |
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Define muscle fibres.
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Skeletal muscles consisting of bunches of elongated, rod shaped cells
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Define myofibrils
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- Thinner fibres within muscle fibre
- Smaller structural compound - Runs length of muscle |
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Define sarcomeres
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- Basic unit of muscle contractions
- long series of sarcomeres in each myofibril |
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What are two types of muscle protein and what do they do when a muscle contracts?
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1. Actin - thin filament
2. Myosin - thick filament These proteins slide along each other when a muscle contracts |
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Explain the sliding filament theory
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Mechanism of a shortening muscle
- relax muscle (thin and thick filament) overlap - muscle cells are stimulated by nerve pulses - myofilament slide past each other until they overlap - think filament (myosin) pulls on the thin filament (actin) - this pulls the end of the sarcomeres together - cells shorten; entire muscle shortens *This is the all or non law of muscle control - muscle contracts/shortens; cells convert energy (ATP) into mechanical work (contraction) |
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Name the two parts of the nervous system
What they are comprised of What they do |
1. CNS - Central Nervous System
- brain and spinal cord - control center - receives info from PNS and responds 2. PNS - Peripheral Nervous System - nerves from extremities - continually deliver info from body to brain |
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What is a motor unit?
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Nerves and fibres that muscles command
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What do nerve cells / neurons do?
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Transport nerve signals within the body
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What are the 2 types of neurons?
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1. sensory - carry info/sensation from body to CNS
2. motor - carry info to muscles to create movement |
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What are proprioceptors?
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- specialized sensory receptors found in joints, muscles and tendons
- sensitive to pressure/ tension - maintain muscle tone - preform coordinated movements |
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What are muscle spindles?
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- proprioceptors that consist of several modified muscle fibres inclosed in a basket of connective tissue
- active event when muscle is at rest |
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What are GTOs and what do they do?
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Golgi tendon organ
- proprioceptors located in tendons - activated when tendon attached to active muscles is stretched - only becomes active when muscle contracts - serves to prevent excessive stress on joint |
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Define fast and slow twitch muscles
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Fast twitch
- anaerobic - ATP produced at fastest rate - contracts quickly, produce great force, fatigue quickly - large muscles Slow twitch - aerobis - lots of mitochondria and capillaries for O2 delivery - contracts slow, small amounts of force - resistant to fatigue - small muscles |
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What are 6 factors related to muscle strength?
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1. more motor units involved with contraction
2. motor units are bigger 3. motor units fire faster 4. muscle size 5. muscle length 6. speed of contraction |
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What are the 3 types of muscle contraction. Define.
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1. Isotonic (concentric) - shortens
2. Isotonic (eccentric) - lengthens 3. Isometric (static contraction) - neutral |
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There are 3 types of muscle movement, what are they?
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1. agonist - muscle does most of the work
2. antagonist - oppose prime mover, shuts off 3. synergist - helper |
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Define muscle origin and insertion
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origin - attachment of muscle tendon to stationary bone (usually proximal) and at top of body
insertion - attachment of muscle tendon to moving bone (usually distal) *when a muscle contracts . always pulls insertion towards origin |
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When a muscle contracts, it always pulls the insertion _________ the origin.
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towards
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Describe the shoulder girdle.
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- articulation (joining) of scapula and clavicle
- floating bones - only secured by muscle - large ROM |
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Describe the shoulder
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- joint joining humerus (upper arm) and scapula/clavicle
- synovial ball and socket - large ROM - instable - rotator cuff muscles are essential for joint integrity |
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What is the only muscle that moves three ways?
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Trapezius
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Describe the movements of the trapezius muscle
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- only muscle that moves three ways
1. shoulder depression (bottom) 2. retraction (middle) 3. elevation (top of muscle) |
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Describe the joints of the forearm
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1. elbow joint
- joining humerus and radius / ulna - limited movement 2. radioulna joint - between radius and ulna - movement at the joing |
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Which is the only muscle group where the insertion and origin are backwards
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torso
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Describe the torso
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- spinal movement occurs at intervertebral joint
- joining 5th lumbar vertebra and sacrum of pelvis - stable core provides arms / legs solid anchor to produce force/movement - better body control, balance, movement 2 distinct joints 1. spine 2. pelvis |
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describe the hip
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- joining femur and back of pelvis
- synovial ball and socket - good ROM - medial / lateral movement - stable from deep ligament muscles |
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Describe the knee
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- joining femur (thigh) and tibia / fibula (lower leg)
- not very stable - limited ROM - support added from ligaments 1. MCL medial / lateral crucial ligament - prevents excessive side to side movement - lateral stability 2. ACL / PCL anterior / posterior crucial ligament - cross inside the knee - internal stability - prevents displacement of tibia / fibula - front / back stability |
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What 4 muscles make up the Quadriceps
(movement of the knee) |
1. Rectus femoris
2. Vastus lateralis 3. Vastus medialis 4. Vastus intermedius *Cue 1 is called (rectus) femoris 3 of the 4 rhyme - vastus (lateral, medial, intermedius) |
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What 3 muscles make up the hamstrings
(movement of the knee) |
1. Bicep femoris
2. Semitendinosus 3. Semimembranosus * Cue 1 is called (bicep) femoris 2 of the 3 rhyme - Semi (tendinosus, membranosus) |
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Describe the ankle
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- joining tibia and foot (talus bone)
- synovial condyloid joint - endures a great deal of stress - stability from ligaments - prevent fwd / bkwd and sideways mvmt - allows foot to move up / dn |
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What are 3 things that you train your muscles for?
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Strength
Power Endurance |
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Provide an example of a resistance training FITT program for a beginner client, including program focus.
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Program focus
- learning proper technique, correct exercise, developing core strength, gaining muscle endurance Frequency - 2-3 workouts/week Intensity - less than 70% 1 RM Time - 12 -15 reps (no muscle failure), 1-3 sets, rest 30s - 1min Type - machines, body weight, stability ball, total body balanced workout |
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Provide an example of a resistance training FITT program for an intermediate client, including program focus.
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Program focus
- refine proper technique, learn new exercises, core strength, muscle strength, variety Frequency - 3-4 workouts/week Intensity - 70% - 80% 1 RM Time - 8 - 12 reps, 1-4 sets, rest 30s - 2min Type - machines, free weights, body weight, stability ball, total body workout, split programs, 2 muscle groups per workout |
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Provide an example of a resistance training FITT program for an advanced client, including program focus.
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Program focus
- variety, increase muscle size, max core strength, max training time Frequency - 4-6 workouts/week Intensity - 80% - 100% 1 RM Time - 1 -8 reps, 1 - 6 sets, rest 2min+ Type - machines, free weights, body weight, stability and medicine ball, split program, advanced design etc |
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Increase in strength from resistance training is due to:
(name 5 things) |
1. muscle fibre size
2. muscle contraction strength 3. muscle coordination 4. tendon and ligament strength 5. bone strength |
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Define muscular strength
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Max amount of force that a muscle can generate
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Define muscle power
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(force x distance) / time
explosive strength power |
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Define muscle endurance
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muscle repeatedly exerting force over a period of time
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List 8 benefits of resistance training
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1. decrease joint and muscle overuse injury
2. compliments maintenance of health bodyweight 3. makes everyday activities easier 4. improve core strength and posture 5. helps prevent osteoporosis 6. improves strength for cardio 7. improves sport performance 8. reduce less f muscle mass doe to inactivity / aging |
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What are 4 costly errors in program design
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1. injury
2. dissatisfaction 3. lack of results 4. loss of client |
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There are two types of pain, both can __________________.
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cause permanent disabiltiy or death if left untreated.
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What are two types of pain?
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1. mechanical pain - damage to musculosketeal system in which pain is created by a mechanical action / motion.
2. systemic pain - result of disease, infection or medical condition. |
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Define scope of practice
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a person is educated and competent. Usually following exan from prof. school.
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What are 2 types of musculosketal injury
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1. Acute - single force or load, creating tissue damage and leading to immediate pain and discomfort
2. Overuse - repetititve loading, gradual onset of pain and disfunction over days/weeks |
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What is a symptom and what is a sign of an acute injury
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Symptom - immediate pain, stiffness and or muscle spasm
Sign - immed and increased injury at site, bruising, redness and increased warmth, tender to touch, loss of muscle strength, loss of motion |
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How would you manage an acute injury?
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Within 72 hrs..
1. professional medical opinion 2. RICE |
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What is the difference between intrinsic and extrinsic risk factors?
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intrinsic - internal to client (ie: muscle weakness, imbalance, lack of flexibility, state of mind, arthritis, surgery etc)
extrinsic - external to client |
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What are 6 ways to prevent an acute injury?
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1. profile client for intrinsic ricks
2. PAR Q 3. profile to determine safe / appropriate dose 4. instruct proper technique 5. have client demonstrate proper technique 6. maintain safety of equipment, environment |
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What is a symptom and what is a sign of an overuse injury?
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symptom - one or more of low grade discomfort at site, discomfort in daily activities, stiffness, intense pain while exercising
sign - altered normal biomechanics to avoid pain (ie limping), swelling, loss of pain free motion, tenderness |
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What does pre-exercise screening allow you to do with a client?
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1. be professional and fulfill legal responsibilities
2. identify possible medical referral 3. good client communication 4. identify strength / weakness 5. develop individualized plan 6. determine safe, effective exercises |
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What are some signs and symptoms of cardiac disease?
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- pain, discomfort in chest, lower jaw, left shoulder
- ankle swelling - feeling of rapid, throbbing heart - severe pain in leg muscle when walking - unusual fatigue general lethargy - difficulty breathing when standing - shortness of breath at rest, light activity - dizziness or fainting |
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What are some cardiac risk factors?
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- age (men over 45, women over 55)
- family history of heart disease - smoking - high BP, hypertension - high cholesterol - diabetes - sedentary lifestyle |
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What does a PAR - Q do?
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Physical Activity Readiness - Questionnaire
- helps assess two areas 1. known diseases 2. signs and symptoms - given to clients between age 15-69 yrs - yes to any questions, seek medial advice |
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Describe the three areas of client risk stratification
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1. apparently healthy
- no to all PAR - Q questions - no signs / symptons - no more than 1 major cardia risk factor 2. increased risk - 2 or more coronary risk factors - no signs / symptoms - may start mod. intensity pgm with close supervision 3. known disease - 2+ coronary risk factors - positive signs and symptoms - or know cardiac disease - refer to doctor |
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What does a fitness assessment do?
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Gives a clear indication of client current health status and actual fitness level
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What is the order of fitness testing?
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1. prescreening measurements
2. body comp analysis 3. light warmup 4. cardio fitness testing 5. muscular strength testing 6. flexibility measurements |
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What is adipose tissue?
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Where fat is located on body and not the total amount of body fat. This determines health risk of obesity.
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Describe 2 ways to measure body fat.
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1. anthropometic - skin fold / girth
- waist cir. higher than 102cm (men) and 88cm (women) is a risk factor 2. bioelectric impedence analysis - sends a mild electric current through body |
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What is the formula to determine a clients BMI?
What is a healthy BMI range? |
BMI = kg / m2
*to get weight in lbs divide kg weight by .2 BMI less than 19 and greater than 25 is at risk, over 30 is obese |
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What is cardiorespiratory fitness?
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efficiency of cardio and muscular systems at delivery and extraction of O2 for energy production and mechanical muscle work
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Describe the Rockport walking fitness test
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- used to assess cardio fitness (M/ F), age 20-69
- safe test - useful for sedentary / older clients - walk 1mile (4 laps) as fast as possible, take HR and time immed. after |
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What are two tests you can use to evaluate muscular strength and endurance and what is the different between the two.
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1. normative - test with data values that you can compare against others
ie: grip strength test, 10 rep max test 2. non-normative - doesn't possess data for comparison ie: pushup max test, abdominal max test |
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Provide an example of a flexibility test and why it is important.
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Standard sit and reach test
shoulder flex test important because it detects muscle/ joint imbalance so that you can design a program to correct this |
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What are 4 sources of error in fitness testing?
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1. client factor - ie limited weight lifting experience
2. equipment used - design, calibration, fits body 3. personal trainer skills - observation technique, accurate testing and results 4. environmental factors - room temp, people watching |
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What are 4 elements of good program design?
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1. safe
2. effective 3. efficient 4. enjoyable |
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What is periodization?
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- scientific application of variation
- systematic organization of training periods (tapering) to achieve short and long term goals |
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What is supercompensation?
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body returns to previous level of performance and increases when given sufficient recovery
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What is the sum of training effect?
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1. insufficient training / too much recovery = decrease in improvement
2. too much stimuli / not enough recovery = decrease performance 3. stimuli just right = increase improvements |
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What are the 3 components of the CanFitPro model of periodization?
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*adapted from the work of Tudar Bompa and focusing exclusively on strength, cardio and flexibility
1. macrocycle (largest) - several months, years 2. mesocycle (intermed) - 1 - 2several months 3. microcycle (smallest) - 1 to several weeks, not less than 2 weeks |
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Name the 9 CanFitPro training principles
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1. FITT
2. Individualization 3. Specificity 4. Progressive overload 5. Recovery 6. Structural tolerance 7. All around development 8. Reversibility 9. Maintenance |
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How do you design a fitness program?
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1. Gather information
2. Prioritization of program goals 3. Creation and evaluation of program 4. Delivery of program |
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Define the following:
Reps Sets Load Tempo Rest |
reps - single complete movement / exercise
sets - combo of reps without rest load - amount of resistance used tempo - speed exercise is performed rest - time between sets |
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What is the difference between open (OKCE) and closed (CKCE) kinetic chain exercises?
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OKCE - foot / hand free to move during exercise (ie kick a ball)
CKCE - foot / hand is fixed (ie squat) |
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What is the transtheoretical model of change?
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1. pre-contemplation
2. contemplation 3. preparation 4. action 5 maintenance |
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What are 4 determining factors of exercise adherence?
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1. demographic variables
- ie educated, male, higher income) 2. cognitive and personality variable - ie self efficacy, self motivating) 3. behaviour - look at recent workout history 4. environmental factors - social, physical enviro |
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What do SMART goals stand for?
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Specific
Measurable Attainable Realistic Timely Specific - be as specific as possible with your goals To set a specific goal you must answer the six “W” questions: who, what, where, when & why Measurable - If you cannot measure a goal, move on Action Orientated - associate a specific action to it. Realistic- believable to client Timely - associate a goal date (short and long term) |
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What are the 4 Ps of marketing?
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1. Product - differientation, development, positionning
2. Price 3. Promotion 4. Place |
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What is isochome?
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Best place to start your marketing efforts
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What may cause a potential litigious situation
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1. working out of scope
2. prescribing exercises to clients who are injured 3. designing nutrition plans 4. being unsafe 5. making false claims |
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Provide an example of a SMART (short and long term) goal for exercise
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Short term (6 months)
S - loose 10lbs M - use the scale to measure A - cardio 2 x's / week @ 20min R - yes T - 2-6 months Long term (12 months) S - bench press 150 lbs M - test every 2 months A - 3 x's upper body / week R - yes T - 6mos - 1 year |
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Name some beginner exercises that you can list in your case study.
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Chest Press
Seated Row Lateral Raise Leg press Leg curl Abdominal curl Back extension |
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Name some exercises for an older adult that you can list in your case study.
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Chest Press
Seated Row Leg Press Abdominal Curl Back Extension |
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Name some intermediate exercises that you can list in your case study.
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Chest Press
Chest Fly Seated Row Lat Pulldown Posterior raise Biceps curl Triceps press Leg press Leg curl Leg extension Abdominal curl Reverse abdominal curl Back extension |
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Name 2 stretches for the chest.
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- Chest Expansion: elbows at shoulder height, fingers near ears, squeeze shoulder blades
- Chest Reach-Back and Turn: arm out at shoulder height, hold onto stationary object |
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Name 3 stretches for the upper back.
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- Upper Back Scoop: legs extended, knees slightly bent, lean forward, reach back of thighs, round upper back
- Side Reach: Feet apart, knees slightly bent, reach one hand above the head leaning to opposite side - Pole Reach: grab something in front, lean back |
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Name 2 stretches for the lower back.
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- Cat stretch
- Seated Twist |
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Name 2 stretches for the abdominals.
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- Cobra
- Lying Arch: lie on floor reach back and slightly arch lower back |
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Name 2 stretches for the shoulders.
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- Arms behind and open: clasp hands together in small of back, lift arms upward
- Arm straight across: bring one arm across the body and chest height, holding with other arm |
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Name a stretch for the biceps.
|
- Pronated hand reach-back and turn: Like the chest reach back, but holding onto something with thumb down
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Name a stretch for the triceps.
|
- Elbow bend and push: lift one arm above head, bend elbow and place the hand between shoulder blades
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Name a stretch for the hip flexors.
|
- Kneeling Lunge
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Give me a couple stretches for the gluteals.
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- Seated Figure: cross one leg over other in seated position bending at knee
- Lying knee hug |
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Name two stretches for the adducters.
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- Seated butterfly
- Side lunge |
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Give me a stretch for the abducters.
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- Lying leg crossover
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Give me a couple stretches for the quads.
|
- Standing knee bend
- Hurdler stretch: lying down on side, flex top knee, raising heel toward glutes |
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Give me a couple stretches for the hamstrings.
|
- Seated hip hinge
- Leg up: stand feet together, raise one leg onto bench |
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Name a stretch for the gastrocnemius.
|
- Heel drop: stand on step allowing heels to fall back to stretch calves
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