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494 Cards in this Set
- Front
- Back
When was Can Fit Pro founded?
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1993
Established to assist fitness professionals with on-going education and continued professionalism. |
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What is Personal Training?
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any certified person who works with clients in a one-on-one or group setting where the goal is to improve the client's level of fitness and health.
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Primary Components of Fitness (4)
Ch.1 Principles of Fitness, pg.4 |
1. Cardiorespiratory Capacity
2. Muscular Capacity 3. Flexibility 4. Body Composition |
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DESCRIBE CARDIORESPIRATORY CAPACITY
(one of the 4 Primary Components of Fitness) Ch.1 Principles of Fitness, pg.4 |
** Aerobic Capacity
or the ability of the body to take in oxygen (respiration), deliver it to the cells (circulation), and use it at the cellular level to create energy (bioenergetics) for physics work (activity). |
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Describe Muscular Capacity
(one of the 4 Primary Components of Fitness) Ch.1 Principles of Fitness, pg.4 |
Includes 3 things:
1. muscular endurance 2. muscular strength 3. muscular power |
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What is Muscular Endurance?
Ch.1 Principles of Fitness, pg.4 |
the ability to apply force over a long period of time or to complete repeated muscle contractions
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What is Muscular Strength?
Ch.1 Principles of Fitness, pg.4 |
the ability to generate force, or the maximum amount of force that a muscle can exert in a single contraction
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What is Muscular Power?
Ch.1 Principles of Fitness, pg.4 |
the ability to generate strength in an explosive way
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Describe Flexibility.
(one of the 4 Primary Components of Fitness) Ch.1 Principles of Fitness, pg.4 |
the range of movement or amount of motion that a joint is capable of performing.
*each joint has different amount of flexibility |
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Describe Body Composition.
(one of the 4 Primary Components of Fitness) Ch.1 Principles of Fitness, pg.4 |
the proportion of fat-free mass (muscle, bone, blood, organs and fluids) to fat mass (adipose tissue deposited under the skin and around organs)
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Secondary Components of Fitness (7)
Ch.1 Principles of Fitness, pg.5 |
1. Balance
2. Coordination 3. Agility 4. Reaction Time 5. Speed 6. Power 7. Mental Capability |
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Describe Balance
(one of the 7 Secondary Components of Fitness) Ch.1 Principles of Fitness, pg.5 |
the ability to maintain a pacific body position in either a stationary or dynamic (moving) situation.
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Describe Coordination
(one of the 7 Secondary Components of Fitness) Ch.1 Principles of Fitness, pg.5 |
the ability to use all body parts together to produce smooth and fluid motion
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Describe Agility
(one of the 7 Secondary Components of Fitness) Ch.1 Principles of Fitness, pg.5 |
the ability to change direction quickly
** on text for sure |
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Describe Reaction Time
(one of the 7 Secondary Components of Fitness) Ch.1 Principles of Fitness, pg.5 |
the time required to respond to a specific stimulus
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Describe Speed
(one of the 7 Secondary Components of Fitness) Ch.1 Principles of Fitness, pg.5 |
the ability to move rapidly, also know as
Velocity (rate of motion) |
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Describe Power
(one of the 7 Secondary Components of Fitness) Ch.1 Principles of Fitness, pg.5 |
the product of strength + speed, known as explosive strength
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Describe Mental Capability
(one of the 7 Secondary Components of Fitness) Ch.1 Principles of Fitness, pg.5 |
the ability to concentrate during exercise to improve training effects as well as the ability to relax and enjoy the psychological benefits of activity (endorphins)
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Secondary Components of Fitness happen as a result of
____________________. Ch.1 Principles of Fitness, pg.4&5 |
Primary Components of Fitness
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What is Can Fit Pro's CONCEPT / Approach to Health and Wellness?
Ch.1 Principles of Fitness, pg.4&5 |
A Holistic approach. To achieve balance, we need to care for our MIND - BODY - SPIRIT
The physical benefits to improved health are the primary components of fitness. Health is a dynamic process because it is always changing. We all strive toward an optimal state of well-being. Wellness is the search for enhanced quality of life. |
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What are the Non-Physical Benefits? (4)
(of improved health and wellness) Ch.1 Principles of Fitness, pg.5 |
1. Social Health: ability to interact well with people
2. Mental Health: ability to learn & grow intellectually 3. Emotional Health: ability to control and express emotions 4. Spiritual Health: a belief in some unifying force, varies from person to person |
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What factors influence our state of wellness?
Ch.1 Principles of Fitness, pg.5 (under concept of Wellness) |
nutrition
physical activity stress coping methods good relationships career success |
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Benefits of improved CARDIORESPIRATORY CAPACITY
(one of the 4 primary components of fitness) Ch.1 Principles of Fitness, pg.4 |
1. decreased RHR
2. Strengthens the heart, decreased risk of cardiovascular disease 3. improved endurance 4. increased stroke volume 5. increased cardiac output 6. Improve VO2 max 7. Increased stroke volume 8. Increased red blood cells 9. Weight loss 10. Improved sports performance 11. Decreased resting BP Cellular Benefits: 1. Increased number of aerobic enzymes 2. Increased size and number of mitochondria 3. Improved blood delivery 4. Increased capillary density |
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Benefits of MUSCULAR CAPACITY
(one of the 4 primary components of fitness) Ch.1 Principles of Fitness, pg.4 |
1. increased strength
2. improved muscular endurance 3. increased BMR 4. improved joint strength 5. improved overall posture |
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Benefits of FLEXIBILITY
(one of the 4 primary components of fitness) Ch.1Principles of Fitness , pg.4 |
1. decreased risk of injury
2. improved range of motion 3. improved bodily movements 4. improved posture 5.. |
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Benefits of improved BODY COMPOSITION
(one of the 4 primary components of fitness) Ch.1 Principles of Fitness, pg.4 |
1. decreased risk of CV disease
2. improved BMR 3. improved bodily function 4. improved BMI 5. |
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What are HEALTH CANADA's guidelines?
(Endurance - Flexibility - Strength) Ch.1 Principles of Fitness, pg.5 |
60 minutes of activity every day
Endurance: 4-7 days a week, perform continuous activity for your heart, lungs and circulatory system. Time depends on effort. Flexibility: 4-7 days a week, gentle stretching to keep muscles relaxed and joints mobile. Strength: 2-4 days a week, perform resistance exercise to strengthen muscles and bones and improve posture. |
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What are ACSM (American College of Sports Medicine) guidelines?
(physical activity - resistance training - flexibility) Ch.1 Principles of Fitness, pg.6 |
* perform 30 MINUTES or ore moderate physical activity on most days of week (need not be continuous)
* perform 1 SET of 8-12 REPS of resistance training for entire body to maintain & develop strength & endurance * perform stretching daily for all major muscle groups to maintain mobility |
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BENEFITS OF PHYSICAL ACTIVITY
Ch.1 Principles of Fitness, pg.6 |
1. reduces risk of premature death
2. reduces risk of cv disease 3. decreased RHR 4. keeps resting blood pressure normal 5. decreased body fat 6. improves heart efficiency 7. increases HDL (good) cholesterol & decreases LDL (bad) 8. lowers risk of developing diabetes 9. promotes joint stability 10. increased muscular strength 11. strengthens bones 12. increases muscle mass 13. improves core strength 14. improves body image and self-esteem 15. improves balance, coodination and agility 16. reduces depression and anxiety 17. assists in stress management 18. strengthens heart, circulatory system and lungs * know at least 5 of these |
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List CanFitPro's TRAINING PRINCIPLES (9)
Ch.1 Principles of Fitness, pg.7 |
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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Describe FITT
(one of the 9 Training Principles) Ch.1 Principles of Fitness, pg.7 |
Frequency: how often
Intensity: difficulty level Time: how long Type: choice of exercise * applies to the 3 major components of fitness: cv, strength and flexibility |
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Describe INDIVIDUALIZATION
(one of the 9 Training Principles) Ch.1 Principles of Fitness, pg.7 |
* programs must accommodate very person's individual needs
Variables include available training time, starting fitness level, experience and much more |
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Describe PROGRESSIVE OVERLOAD
(one of the 9 Training Principles) Ch.1 Principles of Fitness, pg.7 |
to improve, clients must continually challenge their fitness, progressively challenged through:
increased intensity, duration or complexity |
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Describe RECOVERY
(one of the 9 Training Principles) Ch.1 Principles of Fitness, pg.7 |
recovery is mandatory.
Client must return to the next workout at least as fit as the previous workout, if not more. If client does not have recovery, he will eventually become ill or injured. |
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Describe ALL-AROUND DEVELOPMENT
(one of the 9 Training Principles) Ch.1, pg.7 |
well developed through all components of fitness less likely to sustain injury. Thus more likely to perform better in sport and in life.
Must incorporate cv training, muscular training, and flexibility training |
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Describe REVERSIBILITY
(one of the 9 Training Principles) Ch.1, pg.7 |
once training ceases the body will gradually return to pre-training state
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Describe MAINTENANCE
(one of the 9 Training Principles) Ch.1, pg.7 |
once level a fitness is achieved, it's possible to maintain it with less work than was needed to get it
* could train as little as one third the volume, at same intensity, for up to 12 weeks and still maintain |
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What are the 6 Basic Nutrients?
Ch.2 Nutrition, pg.12 |
1. Carbohydrates
2. Fat 3. Protein 4. Water * these first 4 we need in large amounts 5. Vitamins 6. Minerals * these 2 we need in small amounts |
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Explain the function of: CARBOHYDRATES
and how many calories in 1 gram? (one of the 6 basic nutrients) Ch.2 Nutrition, pg.12 |
1 gram Carb = 4 calories
Function: an important energy source for working muscles, the brain and the nervous tissue, Provides/breaks down to glucose for use as fuel. |
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Explain the function of: FATS
and how many calories in 1 gram? (one of the 6 basic nutrients) Ch.2, pg.12 |
1 gram Fat (lipids) = 9 calories
Function: a major fuel source because of high calories, provides essential fatty acid needed for cell membranes production of hormones, healthy skin |
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What are the essential FATTY ACIDS?
Ch.2 Nutrition, pg.14 |
Linoleic (omega-6)
Linolenic (omega-3) * essential because the body cannot make them |
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Name sources of Omega-6 fatty acids (linoleic).
Ch.2 Nutrition pg.14 |
safflower oil
peanut oil vegetable oil corn oil Nuts Avocado Eggs * there tends to be an overconsumption of omega-6, so we should increase omega-3 |
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Name sources of Omega-3 fatty acids (linolenic)
and what are their function? Ch.2 Nutrition, pg.14 |
cold-water fish
leafy green vegetables flaxseed and its oil fish oil canola oil Eggs * reduce inflammatory responses and reduce blood clotting and plasma triglycerides, thus reduces risk of heart attack |
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What is the AMDR for fat intake and what are good sources?
Ch.2 Nutrition, pg.14 |
20-35% of total calories
fish, avocados, olive oil, nuts and seeds |
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Describe Protein and how many calories are in a gram?
Ch.2 Nutrition, pg.14 |
4 calories - 1 gram
*role is to build and repair body tissues (muscles, tendons, ligaments) * not a primary source of energy, except when body does not have enough carbohydrate or fat available * made up of chemical structures called Amino Acids |
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What's the AMDR for protein, the RDA, and how many calories in a gram?
Ch.2 Nutrition, pg.14 |
AMDR: 10-35% of daily total calories
RDA: 0.8 grams per kilo of bodywiehgt, Athletes 1.2-1.7g per kilo 4 calories - 1 gram |
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What is the RDA of daily protein for athletes and why is this?
Ch.2 Nutrition, pg.14 |
1.2 - 1.7 grams per kilogram of bodyweight
* athletes have more lean muscle mass, which requires more protein * athletes lose a small amount of protein in the urine, whereas non-ahtletes don't * athletes burn a small amount of protein during physical activity * athletes require additional protein to recover from muscle damage |
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What are Vitamins?
Ch.2 Nutrition, pg.15 |
* organic compounds that are necessary for good health
* body not capable of making vitamins, so they must be supplied through diet * do not supply energy, but they are necessary for the metabolism of carbohydrate and fat |
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Name the two types of Vitamins and describe.
Ch.2 Nutrition, pg.15 |
Water Soluble (B and C): easily dissolved in water and excess amounts are excreted in urine.
Fat Soluble (A, D, E and K): absorbed along with fat in the small intestines and excess is stored in the body |
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What are Minerals?
Ch.2 Nutrition, pg.16 |
nutrients that serve a variety of functions,
there are 20-30 important minerals and they are required in small amounts, supplementation rarely needed as a balanced diet provides adequate amounts |
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What is Hyponatremia?
Ch.2 Nutrition, pg.16 |
occurs from a failure to consume sodium when fluid and sodium losses are high. Sodium levels in the blood become low due to the production of a large volume of sweat.
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How much of body is water?
How much is recommended? ** on exam Ch.2 Nutrition, pg.17 |
60%
3.7 litres of total water per day for men (19-50 yrs old) 2.7 litres for women (19-50 years old) |
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Factors that influence how much water we need?
Ch.2 Nutrition, pg.17 |
alcohol consumption
physical activity hot weather medications pregnancy prolonged diarrhea, vomiting burns, surgery increased dietary fibre, protein, salt or sugar |
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describe the role of hydration in exercise and in long-term health
Ch.2 Nutrition, pg.17 |
* water is used during digestion and metabolism
* assists with chemical reactions, carries oxygen through blood, regulating body temperature, lubricating joints, removing waste, and assisting with respiration * if urine is dark yellow, you need more water |
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What are Ergogenic Aids?
Ch.2 Nutrition, pg.17 |
substances or treatments that are designed to improve physiological or psychological functions.
Ergogenic refers to an increase in the rate of work output. ie: caffeine, chromium, creatine, DHEA, ephedrine |
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Explain basic principles in planning a healthy and balanced diet.
Ch.2 Nutrition, pg.19 |
* eat a variety of foods
* choose a diet low in fat and limited saturated fat * eat plenty of veggies, fruit and grains * limit simple sugars *eat a moderate amt of sale and sodium, choose sea salt * drink alcoholic beverage in moderation * monitor caloric intake to regulate weight |
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What is within the Scope of Practice for CanFitPro PTS in providing nutritional information? (5 points)
Ch.2 Nutrition. pg.17 |
1. teach clients about Canada's Food Guide (and refer to educated physician)
2. teach correct correct sizes. 3. teach healthy food choices (i.e.: brown rice better than white) 4. teach to read ingredient lists and food labels 5. encourage to consume calories evenly thru the day |
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What are correct portion sizes, for:
Raw Veggies, cooked veggies, protein, cheese, cold and cooked cereal Ch.2 Nutrition, pg.18 |
* Raw veggies: size of a salad bowl
* Cooked veggies: size of a computer mouse * 3 oz (90 g) Protein: deck of cards * 1 oz (30g) cheese: size of your thumb * cold cereal: size of a baseball * cooked cereal: size of an English muffin |
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Define BIOENERGETICS
Ch.3 Bioenergetics, pg.22 |
the study of how energy flows in the human body.
* the conversion of food as large molecules of carbohydrate, protein, and fat into a useful form of energy (ATP) for exercise and activity. |
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Define ENERGY
Ch.3 Bioenergetics, pg.22 |
the ability to do physical work, how the body is capable of performing muscle contraction, we analyze the conversion of chemical energy (food) into mechanical energy (muscle contraction)
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Define HOMEOSTASIS
Ch.3 Bioenergetics, pg.22 |
a state of stability or balance where all body functions occur easily and the demand for energy is comfortable met by the supply of available energy.
Also called Steady State |
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Define METABOLISM
also Catabolic and Anabolic Ch.3 Bioenergetics, pg.22 |
the sum of all chemical reactions in the body that either use or create energy.
* Catabolic: large molecules broken down into smaller ones (digestion of food) * Anabolic: smaller ones building into larger ones, such as the use of amino acids building muscles The combination of these two process is METOBOLISM and the energy either used or created from all the metabolic processes is called ATP |
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Define ATP
Ch.3 Bioenergetics, pg.22 |
Adenosine Triphosphate: a chemical compound made up of adenosine and three phosphate molecules.
ATP is the energy currently of the body. |
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How is ATP created?
Ch.3 Bioenergetics, pg.22 |
human body creates and stores it's own ATP (from the digestion of food) to use for energy.
Whether at rest or exercising, muscles and functions of the body need ATP (energy). Depending on intensity and availability of oxygen, the cells of the body can produce ATP using both anaerobic and aerobic metabolic methods |
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What are the 3 Energy Systems the Body Uses?
Ch.3 Bioenergetics, pg.22 |
1. ATP-CP (creatine phosphate) 1 ATP
2. Lactic acid or GLYCOLYTIC SYSTEM 2 or 3 ATP 3. AEROBIC or OXIDATIVE SYSTEM (which includes two sub-categories: Aerobic Glycolysis 38 ATP and & Fatty Acid Oxidation 100 ATP) |
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Describe ANAEROBIC
Ch.3 Bioenergetics, pg.22 |
ATP made through a chemical reaction that operates without the use of oxygen.
The activity is so intense that the body cannot get oxygen to the muscles quickly enough. |
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What two systems use Anaerobic Metabolism?
Ch.3 Bioenergetics, pg.22 |
1. ATP-CP Phosphagen (creatine Phosphate) System
1 ATP 2. Glycolytic System 2 or 3 ATP * anaerobic system is limited and inefficient |
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Describe the ATP-CP system
Ch.3 Bioenergetics, pg.22 |
provides fuel for up to 10 SECONDS at max intensity, ATP and CP are high-energy compounds stored in limited amounts.
** 1 ATP. Stored ATP is broken down, then resynthesized using stored CP (creatine phosphate) |
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Describe the GLYCOLYTIC SYSTEM
Ch.3 Bioenergetics, pg.23 |
provides fuel for up to 2 minutes at maximal intensity (after the initial intense first 10 seconds that ATP-CP was being used)
** 2 or 3 ATP. Glucose or glycogen (stored glucose) is broken down, producing lactic acid and 2-3 ATP molecules |
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Describe Aerobic System and Name the 2 sub-systems
Ch.3 Bioenergetics, pg.23 |
with oxygen, very efficient because it uses an abundant supply of fat and carbohydrate to create ATP to fuel the activity.
1. Aerobic Glycolysis 38 ATP 2. Fatty Acid Oxidation 100 ATP |
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Describe AEROBIC GLYCOLYSIS
Ch.3 Bioenergetics, pg.24 |
* glucose or glycogen is broken down with oxygen, producing 38 ATP molecules, CO2 and H2O
* provides fuel for more than minutes at moderate intensity, very efficient system |
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Describe FATTY ACID OXIDATION
Ch.3 Bioenergetics, pg.24 |
* fatty acids are broken down with oxygen, producing 100 ATP molecules and CO2 and H2O
* provides fuel for over 2 minutes during very low intensity |
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Are all four systems used at the same time?
Ch.3 Bioenergetics, pg.25 |
YES
All systems work together all the time, but a dominant one will always kick in based on need (time, intensity of activity) |
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In summary, fill-in the following for ATP-CP (anaerobic):
1. Rate & Aount of ATP Production 2. Fule Used 3. Capacity of System 4. Major Limitation 5. Primary Use Ch.3 Bioenergetics, see chart on pg.27 |
1. Rate & Amt: Very rapid, 1 ATP/unit of CP)
2. Fuel Used: Stored ATP CP 3. Capacity of System: Very limited 4. Major limitation: small supply of ATP and CP 5. Primary use: very high intensity 1-10 seconds |
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In summary, fill-in the following for GLYCOLYTIC (anaerobic):
1. Rate & Aount of ATP Production 2. Fule Used 3. Capacity of System 4. Major Limitation 5. Primary Use Ch.3 Bioenergetics, see chart on pg.27 |
1. Rate & Amt: Rapid, 2-3 ATP/unit of glucose
2. Fuel Used: blood glucose, muscle glycogen 3. Capacity of System: limited 4. Major limitation: lactic acid by-product causes fatigue and failure 5. Primary use: high intensity, short duration 10 seconds - 2 minutes |
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In summary, fill-in the following for OXIDATIVE (aerobic):
1. Rate & Aount of ATP Production 2. Fule Used 3. Capacity of System 4. Major Limitation 5. Primary Use Ch.3 Bioenergetics, see chart on pg.27 |
1. Rate & Amt: slow, 38 ATP/unit of glucose
2. Fuel Used: blood glucose, muscle glycogen 3. Capacity of System: unlimited 4. Major limitation: oxygen must be supplied constantly 5. Primary use: mid-low intensity, 2 minutes + |
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In summary, fill-in the following for FATTY ACID OXIDATION (aerobic):
1. Rate & Aount of ATP Production 2. Fule Used 3. Capacity of System 4. Major Limitation 5. Primary Use Ch.3 Bioenergetics, see chart on pg.27 |
1. Rate & Amt: slow, 100 ATP/unit of fatty acid
2. Fuel Used: fatty acid in bloodstream 3. Capacity of System: unlimited 4. Major limitation: large amounts of oxygen must be supplied constantly 5. Primary use: low intensity, 2 minutes + |
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What is EPOC?
Ch.3 Bioenergetics, pg.26 |
Excess Post-Exercise Oxygen Consumption
* happens when the body continues to take in extra oxygen after intense exercise * after strenuous activity, it can take up to 24 hours to return to pre-exercise state, due to a greater oxygen deficit * EPOC helps to replenish ATP and CP |
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Explain the development of the energy systems through interval conditioning?
Ch.3 Bioenergetics, pg.28 |
Interval conditioning is an effective method of developing he energy systems.
(not sure this is gonna be on test, waiting to hear) |
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Describe LACTATE THRESHOLD
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* the point at which the aerobic system cannot supply enough ATP for the needs of the body, forcing the anaerobic system to increase ATP
* occurs at appr. 85-90% of max. HR |
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At what intensity or point will lactate threshold be reached for someone?
Ch.3 Bioeneegetics, pg.26 |
Depends on heir fitness level and will change over time as they achieve greater fitness
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What happens when te Lactate a Threshold is surpassed?
Ch.3 Bioeneegetics, pg.26 |
* when the LT is surpassed, anaerobic metabolism dominates and a significant accumulation of lactic acid begins as a by-product at high-intensity exercise. If exercise remains above the LT, this accumulation will lead to muscle failure
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What does the BLOOD do?
Ch.4 Cardioreapiratory, pg.34 |
Circulates through the body transporting nutrients, oxygen, carbon dioxide, metabolic waste products, and hormones
* part of the cardiovascular system |
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CARDIORESPIRATORY comprises two systems, what are they?
Ch.4 Cardiorespiratory, pg.34 & 36 |
1. Cardiovascular (heart & network of arteries and veins that carry blood)
2. Respiratory / also called Pulminary System: the lungs; exchanges gas between the air we breathe in and he blood circulating through our lungs |
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Describe what the HEART is.
Ch.4 Cardiorespiratory, pg.34 |
A muscular pump that creats the pressure required to move blood through the circulatory system
Has 4 chambers |
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Describe the exchange from heart to lungs and back
Ch.4 Cardiorespiratory, pg.34 |
1. DO2 (deoxygenated) blood is taken in on the RIGHT side thru the superior vena cavae & inferior vena cavae and enters the RIGHT ATRIUM
2. Then moves to the RIGHT VENTRICLE 3. Moves up thru top of right ventricle and leave the heart to go to LUNGS on both sides through the right and left PULMONARY ARTERIES 4. Becomes OXYGENATED in LUNGS and then returns to heart via the PULMONARY VEINS on both sides and goes into LEFT ATRIUM |
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Describe the exchange of blood out to the body and back to the heart
Ch.4 Cardiorespiratory, pg.34 |
1. Oxygenated blood (oxygenated from the lungs) moves from LA to left VENTRICLE
2. Leaves the LV and goes to the body via the AORTA, where there's an exchange at the capillary level, dropping off O2 nutrients & picking up CO2 and waste 3. Then returns to the right atrium in the form of deoxygenated blood through the vena cavaes |
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List some tips to remember various functions of the heart.
Ch.4 Cardiorespiratory, pg.34 |
* atriums on top, ventricles on bottom
* A-teries take blood A-way from the heart, Veins bring blood back to heart * De-oxygenated blood is always on RIGHT side, Oxygenated blood on the LEFT side |
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What side of the heart RECEIVES BLOOD from the LUNGS?
Ch.4 Cardiorespiratory, pg.34 |
The LEFT side - because the left side always has the O2 blood (Oxygenated blood)
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What is Systematic Circulation?
Ch.4 Cardiorespiratory, pg.34 |
Refers to the left side of the heart receiving blood from the lungs and moving it through he tissues of the body and then back to right side of heart
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Does the right side of the heart ever have oxygenated blood in it?
Ch.4 Cardiorespiratory, pg.34 |
NO. The right side only receives de-oxygenated (dirty) blood back into it, after the good blood has been circulated to the tissues of the body. It's like a holding tank, before sending the blood back off to the LUNGS to get oxygenated again.
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Which side of the heart SENDS blood to the lungs to get oxygen?
Ch.4 Cardiorespiratory, pg.34 |
RIGHT side.
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Oxygenated blood leaves the left ventricle to go the tissues of the body via the _________.
Ch.4 Cardiorespiratory, pg.34 |
The AORTA.
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Whether on the right or left side, blood always enters into the _________ and leaves through the ____________.
Ch.4 Cardiorespiratory, pg.34 |
Enters into the ATRIUM, leaves via the VENTRICLES.
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What does CARDIO OUTPUT mean?
Ch.4 Cardiorespiratory, pg.36 |
"Q" stands for cardio output and means:
How much blood your heart ejects in 1 minute. |
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What does STROKE VOLUME mean?
Ch.4 Cardiorespiratory, pg.36 |
SV is the amount of blood ejected by the left ventricle of the heart in 1 beat.
Q: how can we know for sure how much blood is actually ejected? A: we can't * altho the estimated average for a male is 70 ml |
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What is the formula for CARDIO OUTPUT?
Ch.4 Cardiorespiratory, pg.36 |
Q = SV x HR
Cardio output = stroke volume x heart rate Amt of blood in 1 min = amt of blood in 1 beat X beats per minute |
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When oxygenated blood leaves the LEFT ventricle thru the AORTA to the body, it travels from ____________ to microscopic vessels called ____________, then branch into even smaller vessels called ____________.
Ch.4 Cardiorespiratory, pg.35 |
Smaller extensions of AORTA are ARTERIES, then from there to even smaller ARTERIOLES, which then branch into even smaller vessels called CAPILLARIES.
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Describe CAPILLARIES.
Ch.4 Cardiorespiratory, pg.35 |
Smallest and most numerous of blood vessels, where the exchange of oxygen and waste take place at the cellular level
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Where does blood change from deoxygenated to oxygenated?
What is this process called. Ch.4 Cardiorespiratory, pg.35 |
In the lungs
Called DIFFUSION |
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In a typical adult, how many liters of blood circulate every minute at rest?
Ch.4 Cardiorespiratory, pg.35 |
5 liters every minute
(6 or 7 liters per minute circulate during maximal exercise) |
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What color is oxygenated blood?
Ch.4 Cardiorespiratory, pg.35 |
Red
(Deoxygenated blood is a darker maroon/ brownish color) |
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Cardiovascular system is the same as the ________ system and what is it responsible for?
Ch.4 Cardiorespiratory, pg.34 |
Circulatory system
Responsible for circulation of blood throughout the body, transporting nutrients, oxygen, carbon dioxide, metabolic waste products and key chemical messengers (hormones) |
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What is another function of the Circulatory System?
Ch.4 Cardiorespiratory, pg.34 |
Involved in maintaining the core temperature of the body by transporting heat from the. Ore to th skin where it can dissipate
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Describe BLOOD PRESSURE
Ch.4 Cardiorespiratory, pg.35 |
BP is the result of blood being pumped out of the ventricles, exerting force against the arterial walls
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What is the average force through the arteries of the blood in the circulatory system when the body is at rest?
Ch.4 Cardiorespiratory, pg.35 |
120/80 millimeters of mercury (mmHg)
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What does the top number mean in blood pressure reading?
Ch.4 Cardiorespiratory, pg.35 |
Systolic pressure: the pressure exerted on the walls of the arteries as the heart contracts; representing peak pressure in the system
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What does the bottom number mean in blood pressure reading?
Ch.4 Cardiorespiratory, pg.35 |
Diastolic pressure: the pressure exerted on the walls of the arteries as the heart relaxes and fills again, representing the lowest pressure in the arteries
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During ____________ , systolic pressure rises quickly to values above 200mgHg and hen levels off, whereas diastolic pressure remains the stable due to the opening of more capillaries beds.
Ch.4 Cardiorespiratory, pg.35 |
Moderate exercise
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During what type of exercise can BP spike to much higher levels?
Why and what clients do we need to be cautious with because of this? Ch.4 Cardiorespiratory, pg.36 |
Heavy weighty lifting: as the muscle contracts it compresses the arteries and produces a much greater resistance to blood flow, veins are also compressed and reduce blood flow back to the heart and brain - causing dizziness or faintness.
Must be careful with people with hypertension. |
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What's the average Resting heart Rate?
The wave of blood circulating through the arteries can be felt as the ________. Ch.4 Cardiorespiratory, pg.36 |
72 bpm
The Pulse |
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Does STROKE VOLUME change as we get fitter?
Ch.4 Cardiorespiratory, pg.36 |
YES. As a client becomes fitter, the ventricles become larger, allowing them to hold more blood and contract with more force - causing stroke vulome to increase.
Thus, an athlete will be able to deliver more blood per heartbeat - therefore the heart does not have to work as hard at rest or during exercise |
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While at rest, the body requires about ____ liters of blood to be circulated per minute.
Describe how being fit decreases the RHR. Ch.4 Cardiorespiratory, pg.36 |
5 liters
Because a fit heart pumps with more force (and has increased stroke volume) more blood is forced out with each heartbeat - so it takes less beats/contractions to circulate the 5 liters of blood * kelp in mind: blood circulating to the blood is delivering nutrients and oxygen, which means that the fit person receives improved delivery of nutrients and such |
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Objective 3 in chapter: Mechanics of cardiovascular system and it's response to exercise. Describe
Ch.4 Cardiorespiratory, pg.36 |
Increased cardio output during exercise means therperson is able to deliver more oxygen and nutrients to working muscles. Further, during exercise the trained body learns to redistribute blood from less active tissues, such raw district organs and kidneys, to the heart and skeletal muscles.
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What is another name for the RESPIRATORY SYSTEM and what is it made up of?
Ch.4 Cardiorespiratory, pg.36 |
Also called the PULMONARY system, made up of the left and right lungs and air passages
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Function of the Respiratory System
Ch.4 Cardiorespiratory, pg.37 |
Exchanges gas between blood stream and the environment, provides an interface between the air we breathe in and the blood circulating through our lungs.
Oxygen brought in and carbon dioxide removed from the blood. |
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What is VENTILATION and DIFFUSION?
Ch.4 Cardiorespiratory, pg.36 |
VENTILATION: refers to the mechanical process of moving air in and out of the lungs
DIFFUSION: refers to the way gases are exchanged run the lungs |
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How much mixed air does the average adults lungs hold?
How much nitrogen, oxygen and carbon dioxide? Ch.4 Cardiorespiratory, pg.37 |
4-6 liters
Nitrogen. 89% Oxygen 21% Carbon Dioxide .4% |
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Fun Facts:
How many alveoli (tiny air sacs at the ends of the bronchioles) do we have? If you spread out your alveolar surface flat, how big would it be? |
300 million
Size of a tennis court (60-80 square meters) |
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Describe the Anatomy of the Respiratory Sytem.
Ch.4 Cardiorespiratory, pg.37 |
System consists of the mouth, nose, nasal cavity, pharynx, larynx, trachea, bronchial tree, and lungs.
Inhale air, travels thru trachea & enters bronchi. Ends of bronchi (bronchioles) hate the tiny air sacs called alveoli, which are surrounded by capillaries whereoxygen rapidly moves from alveoli into the blood - process called DIFFUSION. At the same time, they receive carbon dioxide from capillaries for removal through exhalation... The process is continuous cycle |
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What percentage of the air is oxygen?
Ch.4 Cardiorespiratory, pg.37 |
21%
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What is INSPIRATION?
Ch.4 Cardiorespiratory, pg.38 |
INSPIRATION: process of air moving into the lungs and occurs once lung pressure is below atmospheric pressure.
* because inspiration uses muscle contractions, it requires energy expenditure |
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What is EXPIRATION?
Ch.4 Cardiorespiratory, pg.38 |
EXPIRATION: passive process of air moving out of the lungs, occurs when lung pressure exceeds atmospheric pressure.
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Describe the Response to Exercise on the respiratory system.
Ch.4 Cardiorespiratory, pg.38 |
* brain recognizes need for more oxygen and signals heart to increase cardiac output, increased blood volume (and therefore oxygen) being carried to working muscles
* as demand for blood flow increases! systolic pressure elevates to force blood out of the heart faster and at a higher pressure * rate of respiration increases |
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Does our respiratory system respond immediately to exercise?
Ch.4 Cardiorespiratory, pg.38 |
YES, altho there may be a delay in accommodating oxygen demands. This is why a thorough wam-up is necessary.
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What is VASOCONSTRICTION?
Ch.4 Cardiorespiratory, pg.38 |
Blood flow redistributes away from abdominal area by vasoconstriction -
narrowing of the arteries |
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What is VASODILATION?
Ch.4 Cardiorespiratory, pg.38 |
Blood flow increases to the working muscles by vasodilation -
Widening of the arteries |
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The body's capacity to perform continuous movement using large muscle groups for extended period of time without fatigue is referred to as _____________ (3 terms)
Ch.4 Cardiorespiratory, pg.39 |
Cardiorespiratory endurance
Aerobic capacity Maximal oxygen consumption |
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The maximum amount of oxygen the body can extract and use in the process of energy production is called _____?
Ch.4 Cardiorespiratory, pg.39 |
VO2 max
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Active recovery (where you keep moving) is important in the cool down period because it:
Ch.4 Cardiorespiratory, pg.39 |
1. Assists the Herat and circulatory system in redistributing blood to all parts of the body
2. Prevents blood from pooling in the exercising muscles 3. Reduces stress on the Cardiorespiratory system |
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What is the formula for TARGET HEART RATE training range?
Ch.4 Cardiorespiratory, pg.42 |
(220 - age) x percentage
This formula determines a theoretical HRmax and provides a good guess only, does not differentiate between male/females |
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What is the range for TARGET HEART RATE training?
Ch.4 Cardiorespiratory, pg.42 |
55-90%
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What's the target HR range for a beginner? Intermediate? Advanced?
Ch.4 Cardiorespiratory, pg.42 |
55-64% Beginner
65-74% Intermediate 75-90% Advanced |
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Is using HR to determine exercise intensity exact and precise?
Ch.4 Cardiorespiratory, pg.41 |
NO. It's an estimate of how hard the client should/is exercising. The target range of 55-90% is to encourage clients to work hard enough for Cardiorespiratory gains but not no hard that the aerobic energy system is unable to provide enoug energy (thus making it anaerobic).
This is not the most accurate method of setting exercise intensity, but it is easily understood by most clients |
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What are 3 things to consider when developing Cardiorespiratory programs for clients?
Ch.4 Cardiorespiratory, pg.42 |
1. CURRENT FITNESS LEVEL: target HR zone 55-64% beginner, 65-74% intermediate, 75-90% advanced
2. EXERCISE EXPERIENCE: minimal experience should start at beginner intensity 3. CLIENTS GOALS |
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What is a second method of determining exercise intensity? And what does it take into account?
Ch.4 Cardiorespiratory, pg.42 |
HEART RATE RESERVE
* takes resting HR into account, so takes a person's individual fitness level into account unlike the target HR zone, which is only a general estimation based only on age |
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What is the formula for HRR?
Ch.4 Cardiorespiratory, pg.42 |
Target HR = [(HR max - resting HR) X percentage] + resting HR
Ie: 45 yr old female, advanced exerciser RHR 65 [ (220-45) - 65] X .5 or .9 + 65 110 X .5 + 65 = 120 bpm is 50% of HRR range 110 X .85 + 65 = 158.5 bpm is 85% of HRR range * my range is 120-158bpm |
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What is the range used for HRR?
Ch.4 Cardiorespiratory, pg.42 |
50-85%
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What is RPE and what are it's values.
** on exam Ch.4 Cardiorespiratory, pg.44 |
RATE OF PERCEIVED EXERTION. 6-20
6. No exertion 8. Extremely light 9. Very light 11. Light 13. Somewhat hard 15. Hard (heavy) 17. Very hard 19. extremely hard 20. maximal exertion |
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What's the correlation between the RPE and the HR range?
** on exam Ch.4 Cardiorespiratory, pg.44 |
If you strike the last digit on the HR range, it'll correspond to he RPE.
Ie: upper target HR for a 45 year female 220-45 X .9 = 158 bpm Take off the last digit (8) and you'd be left with 15, which at 90% would correlate to a rate of perceived exertion of about 15 Hard (heavy) |
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What is the Borg Scale?
Ch.4 Cardiorespiratory, pg.44 |
0-11+ Scale of Perceived Exertion & Pain
0 nothing, no pain .5 extremely weak, just noticeable 1 very weak 2 weak, light 3 moderate 5 strong, heavy 7 very strong 10 extremely strong, max pain 11+ absolute max! highest possible |
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Explain issues that affect the design of cardio programs for clients based on the FITT principle.
Ch.4 Cardiorespiratory, pg.40-44 |
FREQUENCY:
1. Amt of sessions client can commit to 2. Clients current fitness level 3. Clients goals INTENSITY: 1. Clients exercise experience 2. Clients current fitness level 3. Clients goals TIME: 1. Clients exercise experience 2. Clients current fitness level 3. Clients goals TYPE: 1. Clients exercise experience 2. Clients current fitness level 3. Clients goals |
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Equipment that requires minimal skill, coordination and calorie expenditure would be most suitable TYPES of cardio training for the ____________ exerciser.
Ch.4 Cardiorespiratory, pg.45 |
BEGINNER (As it relates to deter the FITT principle)
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If the client is interested in weight reduction, recommend more or less cardio training to enhance results?
Ch.4 Cardiorespiratory, pg.40 |
MORE. (As it relates to determining exercise frequency as per the FITT principle)
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When choosing the TYPE of exercises for cardio training for a new exerciser, chose ones that limit movement in a _________ plane and ones that involve less __________.
Ch.4 Cardiorespiratory, pg.45 |
Limit VERTICAL movement and involve less MUSCLE MASS as these things would increase intensity
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Identify basic differences in developing cardio programs (Cardiorespiratory training guidelines) for beginner, intermediate and advanced?
Ch.4 Cardiorespiratory, pg.46 Chart |
Beginner Intermediate Advanced
Freq: 1-3x/wk. 3-5x/wk. 4-6x/wk Intensity 55-64% HRmax. 65-74%. 75-90% Time. 15-30 min. 20-45 min. 40-60 min Type. Walking, cycle. Stairs, treadmill. Sports, Swim, basic class. Fitness class, Cross- Aquasize. Cycle class, Training, Cross training. Intervals |
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Show the correlation between the lore and higher numbers of the RATE Of PERCEIVED Exertion scale.
Ch.4 Cardiorespiratory, pg.44 |
6-20
Add a zero, and it'll correlate to heart rate: 60 would be in the low side, or no exertion at all. 200 would be a max heart rate, or maximal exertion. |
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Improved health problem
Increased energy Daily activities made easier Weight reduction These are all elements of a program focus for the _________ client. Ch.4 Cardiorespiratory, pg.46 |
BEGINNER
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Weight reduction and program variety would be program focus' for the __________ client.
Ch.4 Cardiorespiratory, pg.46 |
INTERMEDIATE
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Increased VO2 max
Weight maintenance Sport training Competition All focus' for the ___________ client Ch.4 Cardiorespiratory, pg.46 |
ADVANCED
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What is the total range for recommended exercise frequency per week? (Combined beginner to advanced) And each value?
Ch.4 Cardiorespiratory, pg.46 |
EXERCISE FREQUENCY 2-7x / week
Beginner: 1-3 Intermediate: 3-5 Advanced: 4-6 |
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What is the total combined (beginner to advanced) range for recommended exercise intensity?
Ch.4 Cardiorespiratory, pg.46 |
EXERCISE INTENSITY 55-90% of HRmax
Beginner: 55-64% Intermediate: 65-74% Advanced: 75-90% |
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Final phase of Cardiorespiratory exercise is ____________ and the purpose is to gradually return the body to it sore-exercise state.
Ch.4 Cardiorespiratory, pg.47 |
RECOVERY
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The cardiorespiratory system is a transport system for ____________. It picks this up in he lungs and takes it to cells in the body.
Ch.4 Cardiorespiratory, pg.47 |
OXYGEN
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How is AEROBIC capacity measured?
Ch.4 Cardiorespiratory, pg.47 |
The amount of oxygen that can be delivered to the muscle cell compared with the among of oxygen used by the muscle cell to make energy for muscle contraction (VO2 max).
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At the onset of exercise, the respiratory system responds to the increased demand for oxygen by increasing these 3 things.
Ch.4 Cardiorespiratory, pg.47 |
HR
Stroke volume Cardiac output |
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The respiratory system provides ___________ and gets rid of ___________.
Ch.4 Cardiorespiratory, pg.47 |
Provides OXYGEN to body
Gets rid of CARBON DIOXIDE |
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Activities such as squash, in-line skating, or step aerobics require skill and co-ordination, and thus would be NOT be appropriate for which component off a cardio program?
Ch.4 Cardiorespiratory, pg.44 |
A cool down, or for the beginner exerciser in general
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How many bones does the human adult body have and how many bones is a baby born with?
Ch.5 Skeletal Anatomy, pg.50 |
206 adult
270 newborns, about 64 more than an adult, many of which fuse together by 20-25 yrs old to form hard wr ament adult bones |
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What are the 4 main functions of of our skeleton?
Ch.5 Skeletal Anatomy, pg.50 |
1. Protects vital organs and soft tissue
2. A factory where red blood cells are produced 3. A reservoir for minerals (calcium and phosphate) 4. Provides attachments for muscles to produce movement |
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How many bones are in each limb?
|
30
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Bones are __% fluid and __% solid.
Ch.5 Skeletal Anatomy, pg.50 |
50% fluid and 50% solid.
Minerals make them rigid and protein makes them strong. |
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What are the 4 classifications of bones and what are their functions? (Shapes)
Ch.5 Skeletal Anatomy, pg.50 |
1. Long - serve as levers
2. Short - give strength 3. Flat - site for muscle attachments & protects internal organs 4. Irregular - protects internal organs |
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What are examples of long bones and describe their function.
Ch.5 Skeletal Anatomy, pg.50 |
FEMUR (thigh)
HUMERUS (upper arm) * serve as levers for movement |
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What are examples of short bones and describe their function.
Ch.5 Skeletal Anatomy, pg.50 |
TARSALS (ankle)
CARPALS (wrist) * give strength to joints! but with limited mobility |
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What are examples of flat bones and describe their function.
Ch.5 Skeletal Anatomy, pg.50 |
RIBS
SCAPULAE * provide a broad site for muscle attachment, protect internal organs |
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What are examples of irregular bones and describe their function.
Ch.5 Skeletal Anatomy, pg.50 |
ISCHIUM
PUBIS VERTEBRAE * protects internal organs, supports the body |
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What is anatomical position?
Ch.5 Skeletal Anatomy, pg.50 |
When a person stands with arms at sides, palms facing forward. Point of reference when describing body parts or movements.
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What are the two main parts of the skeleton?
Ch.5 Skeletal Anatomy, pg.50 |
AXIAL: skull, spine, ribs, sternum (includes 80 bones)
APPENDICULAR: The two "limb girdles" - shoulders & pelvis, and their attached limb bones; contains 126 bones (64 in shoulder and 62 in pelvis and lower limbs) |
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Name the 6 sets of Terms that describe body positioning.
Ch.5 Skeletal Anatomy, pg.51 |
1. Anterior and Posterior
2. Medial and Lateral 3. Superior and Inferior 4. Supine and Prone 5. Dorsal and Plantar 6. Proximal and Distal |
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Front of the body is ________. Back of the body is _____.
Ch.5 Skeletal Anatomy, pg.51 |
Anterior - front
Posterior - back |
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Body parts closest to the midline are ________.
Parts furthest from midline are ________. Ch.5 Skeletal Anatomy, pg.51 |
Closest to midline - MEDIAL
Furthest from midline - LATERAL |
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When one body part is ABOVE another, it is _________.
Below is _________. Ch.5 Skeletal Anatomy, pg.51 |
Above - SUPERIOR
Below - INFERIOR |
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SUPINE means ________. PRONE is ________.
Ch.5 Skeletal Anatomy, pg.51 |
Supine is FACE - UP
Prone is laying FACE DOWN * semi-prone is on your side |
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Top of the foot is referred to as the _______ surface.
Bottom of foot is the _______ surface. Ch.5 Skeletal Anatomy, pg.51 |
Top - DORSAL
Bottom - PLANTAR * plantar flexion is pointing the toes downward, like you're planting something in the ground, |
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The end of a bone or muscle that is closest to the body is called the ________ end.
The end furthest from body is the _________ end. Ch.5 Skeletal Anatomy, pg.51 |
Closest - PROXIMAL end
Furthest - DISTAL end |
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How many bones make up the spine and name the 3 types of spinal vertebrae.
Ch.5 Skeletal Anatomy, pg.50 |
7 cervical vertebrae
12 thorastic 5 lumbar |
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How many ribs are there are on each side?
Ch.5 Skeletal Anatomy, pg.50 |
12
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Name the 7 categories of joint movement terminology.
Ch.5 Skeletal Anatomy, pg.52 |
1. Flexion, Extension & Hyperextension
2. Abduction & Adduction 3. Circumduction 4. Medial & Lateral Rotation 5. Supination & Pronation 6. Inversion & Eversion 7. Elevation & Depression |
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Straightening a joint is called _______.
Bending a joint is called _________. Hyperextension happens when ________. |
Extension - straightening a joint.
Flexion - bending a joint. Hyperextension is when a joint moves beyond the normal ROM. |
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Circumduction is a __________ circular movement that combines flexion, abduction, extension, and adduction (4 movements).
And it happens at what kind of joints? Ch.5 Skeletal Anatomy, pg.52 |
Circular. Ball and socket joints
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Medial rotation is also known as _________ rotation.
Lateral rotation is also know as ___________ rotation. Ch.5 Skeletal Anatomy, pg.52 |
Medial - Internal
Lateral - External |
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What joint does Inversion and Eversion happen at?
And describe both. Ch.5 Skeletal Anatomy, pg.52 |
Ankle
Turnjng the medial (inside) side of foot off the ground - so essentially turning the sole of foot towards midline of body is INVERSION. Turning the outer (lateral) side of foot off the ground - so essentially turning foot away from midline or to the outside is EVERSION. |
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What are the 3 Classifications of Joints? And describe
Ch.5 Skeletal Anatomy, pg.52 |
Fibrous: connect bones without allowing any movement.
Cartilaginous: bones are attached by cartilage, allow for little movement Synovial: allow for much more movement, have cartilage and enclosed by an articular capsule |
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__________ joints connect bones without allowing any movement. Name 3 bones of this type.
Ch.5 Skeletal Anatomy, pg.52 |
FIBROUS.
Skull, pelvis, vertebrae |
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_____________ joints attach bones with __________ and allow for only a little movement, and name types of bones.
Ch.5 Skeletal Anatomy, pg.52 |
Cartilaginous attach with cartilage, Spine & Ribs
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What type of joint allows for the most movement, and what 2 distinct features do these joints have?
How many types of these kind of joint are there? Ch.5 Skeletal Anatomy, pg.53 |
Synovial. 3 types
1. Have cartilage to reduce friction & absorb shock 2. Enclosed by an articular capsule hat holds the synovial fluid inside the joint cavity |
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Name the 3 Types of Synovial Joints?
Ch.5 Skeletal Anatomy, pg.53 |
1. Hinge - elbow, knee
2. Condylomata - wrist, ankle 3. Ball & Socket - shoulder, hip |
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Describe what a hinge joint does, and name the two?
Ch.5 Skeletal Anatomy, pg.53 |
HINGE Elbow & knee: allows movement in ONE direction.
CONDYLOID wrist & ankle allows movement in TWO directions BALL & SOCKET shoulder & hip allows movement in THREE directions and has thhe largest ROM |
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3 movements of the Shoulder Girdle (scapula, clavicle)
Ch.5 Skeletal Anatomy, pg.52 |
Shoulder Girdle movements:
1. Elevation- depression 2. Abduction or Pronation - Adduction or Retraction 3. Upward Rotation - Downward Rotation |
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5 movements of the shoulder joint.
Ch.5 Skeletal Anatomy, pg.52 |
Shoulder Joint movement:
1. Flexion - Extension 2. Abduction - Adductio 3. Medial - Lateral Rotation 4. Transverse (crossways, oblique) Flexion - Extension 5. Circumduction |
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2 movements of the Wrist Joint
Ch.5 Skeletal Anatomy, pg.52 |
Wrist Joint movements:
1. Flexion - Extension 2. Radial flexion - ulnar flexion |
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3 movements of the Vertebral Spine
Ch.5 Skeletal Anatomy, pg.52 |
Vertebral movements:
1. Flexion - Extension 2. Lateral flexion 3. Rotation |
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Movement of the Lumbosactal joint
Ch.5 Skeletal Anatomy, pg.52 |
Lumbosactal Joint movement:
Flexion (anterior pelvic tilt,) - Extension (posterior pelvic tilt) * anterior tilt is what we do in fitness comp! the opposite of what you'd think. It's bringing the pelvis forward and down (which points the butt back) Think of it as pouring water out of a can. |
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4 movements of the HIP joint.
Ch.5 Skeletal Anatomy, pg.52 |
Hip joint movements:
1. Flexion - Extension 2. Abduction - Adduction 3. Medial - lateral rotation 4. Circumduction |
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2 movements of the ankle joint
Ch.5 Skeletal Anatomy, pg.52 |
Ankle joint movements:
1. Plantar flexion - Dorsiflexion 2. Eversion - Inversion |
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Ligaments connect bone to ______________.
Tendons connect bone to ______________. Ch.5 Skeletal Anatomy, pg.53 |
Ligaments: bone to bone (think letter L for lesbian)
Tendons: bone to muscle |
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What are Ligaments and Tendons?
Ch.5 Skeletal Anatomy, pg.53 |
Tough fibrous connective tissue
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What is Flexibility?
Ch.5 Skeletal Anatomy, pg.53 |
The measure of RANGE OF MOTION around a joint.
Limited by the joints physical structure, including the bone, connective tissue and muscle. |
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Flexibility often deteriorates with _____ due to a _________ lifestyle. Without adequate flexibility, ______________ become more difficult.
Ch.5 Skeletal Anatomy, pg.53 |
deteriorates with AGE due to a SEDENTARY lifestyle.
Everyday task become more difficult. |
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Benefits of Flexibility Training:
Ch.5 Skeletal Anatomy, pg.53 |
1. reduces the chance of experiencing chronic or occasional back pain
2.Enhance performance in aerobic training, muscular conditioning and sports 3. reduces injury risk 4. leads to increased independence later in life 5. enhanced ability to move unimpeded through a wider ROM 6. allows clients to become more in tune with their bodies 7. form of active relaxation to improve mental and physical recovery 8. reduces stress in exercising muscles and releases tension developed during the workout 9. assists with posture by balancing the tension placed across the joint by the muscles that cross it. Proper posture minimizes stress and maximizes the strength of all joint movements |
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When should you stretch? And what principle should a flexibility program follow?
Ch.5 Skeletal Anatomy, pg.53 |
After a workout session, as the muscles are warm and pliable, allowing them to stretch further.
* After EVERY workout * the FITT principle |
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What is an open and a closed KINETIC CHAIN and give examples?
Ch.5 Skeletal Anatomy, pg.51 |
Closed is Fixed - ie: push-up because the hands are fixed
Open would be a push=up with a leg up, the distal limb is free to move. |
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What does Canada's PHYSICAL ACTIVITY GUIDE TO HEALTHY ACTIVE LIVING recommend for flexibility training?
Ch.5 Skeletal Anatomy, pg.54 |
4-7 days a week
|
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What is the recommended INTENSITY and DURATION for stretching?
Ch.5 Skeletal Anatomy, pg.54 |
Intensity: never to pain, bring the muscle to point of slight tension only, should be able to continue breathing
Duration: depends on needs and motivation of the client. Typically should last 5-10 minutes |
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What are the TWO MAIN METHODS of flexibility training?
Ch.5 Skeletal Anatomy, pg.54 |
1. STATIC Stretching
2. DYNAMIC Stretching |
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Describe STATIC stretching.
Ch.5 Skeletal Anatomy, pg.54 |
taking the joint through a ROM to a comfortable end point and holding for at least 20 SECONDS, resting for 20 SECONDS, the repeating 2-3 times
GOAL: to overcome the stretch reflex (automatic tightening of a muscle when stretched, which relaxes after appr 20 seconds) to coax a joint into a wider ROM |
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Describe DYNAMIC stretching, when is best to do it, and give an example.
Ch.5 Skeletal Anatomy, pg.54 |
increasingly dynamic MOVEMENTS through full ROM, where the agonist muscle is contracting while antagonist (opposite) muscle is being lengthened.
BEST to do before exercise. IE: standing on 1 leg with hip flexed, knee extended like pendulum (contracts hip flexors while relaxing/stretching hamstrings) |
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What are the ADVANTAGES 7 DISADVANTAGES of STATIC stretching?
Ch.5 Skeletal Anatomy, pg.54 |
ADVANTAGES: easy to use by everyone, easily taught, and safe
DISADVANTAGES: will improve flexibility at a specific site, but not much beyond, best for non-competitive clients |
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What are the ADVANTAGES 7 DISADVANTAGES of DYNAMIC stretching?
Ch.5 Skeletal Anatomy, pg.54 |
ADVANTAGES: extremely useful for athletes who are warming up for activity that requires wide ROM, especially when speed is involved
DISADVANTAGES: greater risk of injury to those not familiar or coached properly to use |
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What does CAN FIT PRO recommend for Stretching?
Ch.5 Skeletal Anatomy, pg.55 |
Performing DYNAMIC STRETCHES prior to an exercise as part of a Warm-Up, and STATIC STRETCHES after an exercise session in a Cool-Down.
|
|
List 5 Guidelines for Flexibility Training.
Ch.5 Skeletal Anatomy, pg.55 |
1. don't overdo it, work within limits
2. breathe comfortably, exhale as muscle lengthens to assist in relaxation 3. stretch for each muscle group 4. work with warm muscles, best after cardio session 5. modify as needed |
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List 7 factors that can change intensity of a stretch.
Ch.5 Skeletal Anatomy, pg.55 |
1. single joint vs. multi-joint
2. position of stretch (whether it involves balance) 3. available ROM (individual limits) 4. length of lever (longer is more difficult) 5. degree of exercise difficulty 6. chosen stretching technique 7. effect of gravity (as assistance or resistance) |
|
What are the two functions stretching should serve?
Ch.5 Skeletal Anatomy, pg.55 |
1. Relaxation
2. Flexibility |
|
What are other forms of Relaxation and Stretching activities that clients can enjoy?
Ch.5 Skeletal Anatomy, pg.55 |
Yoga
Pilates Meditation Tai Chi Visualization Breathing |
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To understand human movement, it is important to identify the possible movements that can occur at each __________ and the ________ that produce these movements.
Ch.5 Skeletal Anatomy, pg.55 |
Movements that occur at each JOINT and the MUSCLES that produce this movement.
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Joints are classified by the amount and type of ___________ the possess.
Ch.5 Skeletal Anatomy, pg.55 |
Movement
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Name the 3 those of muscles.
Ch.6 Muscular Concepts, pg.58 |
1. Cardiac (heart)
2. Smooth (surrounds or is part of organs) 3. Skeletal (carry out voluntary movements) |
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Skeletal muscles made up of 3 parts, name them.
Ch.6 Muscular Concepts, pg.58 |
- each muscle made up of fibers
- each fibre is made up of thinner fibers called MYOFIBRILS that run length of muscle - each MYOFIBRIL is composed of a long series of SARCOMERES, which is the basic unit of muscle contraction - SARCOMERES have two types of proteins: thin filament called ACTIN and thick one called MYOSIN |
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Describe the SLIDING FILAMENT THEORY
Ch.6 Muscular Concepts, pg.58 |
- SARCOMERES have two types of proteins: thin filament called ACTIN and thick one called MYOSIN
- these protein filaments slide along each other when a muscle contracts |
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Further describe Muscle Contraction and the Sliding Filament Theory (4 points)
Ch.6 Muscular Concepts, pg.58 |
1. in a relaxed muscle thin and thick myofilaments overlap each other a bit.
2. During a contraction, they skies over each other until they completely overlap. 3. The thick fibers (MYOSIN) pull on the thin filaments (ACTIN) in order to pull he ends of the SARCOMERE together. All cells shorten, thus the whole muscle shortens. (all or none law of muscle contraction) 4. For muscle to contract, the muscle cell must convert energy (ATP) into work (contraction) |
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Name the 3 Types of muscle contractions and describe.
Ch.6 Muscular Concepts, pg.58 |
1. Isotonic - Concentric: movement occurs when muscle contracts with enough force to shorten it (up phase of bicep curl)
2. Isotonic - Eccentric: muscle has tension but it lengthens against force (lowering phase of bicep curl) 3. Isometric: static contraction, against force, but no movement |
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3 layers of muscle
Ch.6 Muscular Concepts, pg.59 |
1. MYOFIBRIL
2. SARCOMERE 3. Myofilaments: Myosin (thick) Actin (thin) |
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2 parts of the Nervous System
Ch.6 Muscular Concepts, pg.60 |
1. Central nervous system (CNS): brain & spinal cord - the control centre
2. Peripheral nervous system (PNS): comprised of nerves, delivers information to body parts |
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Define PROPRIOCEPTORS
Ch.6 Muscular Concepts, pg.60 |
Specialized sensory receptors found in joints, muscles and tendons
|
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Give characteristics for the Types of Muscle Fibres:
1. Skeletal Muscle 2. MYOFIBRILS 3. SARCOMERES 4. Actin (thin) & Myosin (thick) Ch.6 Muscular Concepts, pg.58 |
1. Skeletal Muscle: bunches of elongated muscle Fibres
2. MYOFIBRILS: smaller components that run length of muscle 3. SARCOMERES: basic unit of muscle contractions, comprises of two types of proteins - actin & myosin 4. Actin & Myosin: protein filaments that slide over each other when muscle contracts |
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Muscle Fibres can be either _________ (2 types). Describe characteristics of each.
Ch.6 Muscular Concepts, pg.61 |
Slow twitch: contains lots of mitochondria and capillaries for oxygen delivery, contract slowly, more resistant to fatigue, work aerobically
Fast twitch: ATP produced at fastest ratio, contract quickly, produce great force, but fatigue quickly, work anaerobically |
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Name 2 types of PAIN
Ch.7 Injury Recognition, pg.86 |
1. Mechanical pain (result of damage to musculoskeletal system)
2. Systemic pain (result of disease or infection) |
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What is Scope of Practice?
Ch.7 Injury Recognition, pg.86 |
The actions for which you've been educated and considered competent in.
Diagnosing source of pain: solely domain of Physicians |
|
2 types of injury
Ch.7 Injury Recognition, pg.86 |
Acute: sudden force or load leadi to damage of tissues and immediate pain
Chronic:/Overuse: from repetitive loading, gradual onset of pain |
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Symptoms & Signs of Acute injury:
Ch.7 Injury Recognition, pg.87 |
Symptoms: immediate pain, stiffness and/ or muscle spasm
Signs: Immediate swelling, bruising, redness, increased warmth tenderness to touch, loss of normal function at site, loss of strength or motion |
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Management of Acute Injury
Ch.7 Injury Recognition, pg.88 |
- medical opinion
- rest - ice - compression - elevation |
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Symptoms & Signs of a chronic / Overuse injuries
Ch.7 Injury Recognition, pg.90 |
Symptoms: low grade discomfort, stiffness, progression of pain with activity
Signs: alteration of normal,movement patterns (favoring something), swelling, tenderness |
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What should you do as a trainer when a client asks about an undiagnosed chronic injury?
Ch.7 Injury Recognition, pg.90 |
Suggest medical attention/opinion
|
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What is our plan of action when a client presents a diagnosed overuse injury?
Ch.7 Injury Recognition, pg.90 |
Ask if they have written permission to start exercising again
Educate them about re-injury potential within 3-6 mos. modify program as needed Look at technique Monitor symptoms |
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Two categories of Risk Factors:
Ch.7 Injury Recognition, pg.89 |
Intrinsic: personal factors such as muscle weakness, muscle inflexibility, imbalances, joint laxity, cognitive function, Personal history such as previous injury
Extrinsic: environmental, temperature, humidity, equipment, fitness apparel, running shoes |
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5 ways that as a trainer, you can help to prevent ACUTE injury
Ch.7 Injury Recognition, pg.89 |
1. Profile client for prescience of any intrinsic factors
2. PAR-Q 3. Use client profile to determine safe & appropriate dose (frequency, time, type) 4. Teach proper technique 5. Ensure client can demonstrate independently safe use of equipment and form |
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Prevention strategies for chronic injuries (3 concepts)
Ch.7 Injury Recognition, pg.90 |
1. Educate client
2. Choose proper dose of exercise use 3. Progress exercise program wisely |
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What's the reasons for using health screening for all clients.
Ch.8 Preexercise Screening, pg.100 |
1. legal & ethical obligation to ensure safety, thus any injury could hold facility or trainer liable
2. crucial first step in understanding your clients' health before even deciding whether to train them 3. identifies medical conditions that leave client at risk when performing moderate to vigorous physical activity |
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Prescreening clients allows you to: (6 things)
Ch.8 Preexercise Screening, pg.100 |
1. be professional and fulfil legal responsibilities
2. identify any need to refer client to additional health professionals 3. understand client better and establish good communication 4. identify areas of strength/weakness based on previous injury 5. develop a precise, individualized plan 6. determine safe and effective exercises |
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What are the 4 things prescreening must be able to identify?
Ch.8 Preexercise Screening, pg.100 |
1. known disease
2. signs and symptoms of disease that is as of yet diagnosed 3. increased cardiac risk 4. risks inherent in activity due to their age |
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What are 7 Increased Cardiac Risks?
Ch.8 Preexercise Screening, pg.100 |
1. Age (men older than 45 and women older than 55)
2. family history of heart disease 3. smoking 4. high BP 5. high cholesterol (total chl. over 200 mg/decilitre) 6. diabetes 7. sedentary lifestyle |
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As trainers, do we require written medical clearance for a man over 45 or a woman over 55?
Ch.8 Preexercise Screening, pg.101 |
No, however we encourage them to have a medical exam before beginning an exercise program.
|
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Discuss 4 points about the Physical Activity Readiness Questionnaire PAR-Q.
Ch.8 Preexercise Screening, pg.101 |
1. it is a general prescreening tool appropriate for people between 15-69 years old
2. includes 7 questions to help identify people who may require medical clearance before beginning activity 3. it is your this, the only LEGAL document signed before training someone 4. if someone yes to 1+ questions, they should seek medical advice before beginning a program |
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What does Can Fit Pro recommend to trainers if a client has existing health risks?
Ch.8 Preexercise Screening, pg.101 |
Can Fit Pro recommends that you not work with a client with existing health risks until have have gained adequate experience working with healthy adults.
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In addition to the PAR-Q, a secondary health screening questionnaire is recommended. What are 10 points that should be included on such a form?
Ch.8 Preexercise Screening, pg.101 |
1. clients details (name, address, emerge. contact)
2. current medical conditions 3. medication use and allergies 4. current or past injuries 5. treatment from health care professionals 6. cardiac risks (high BP, high cholesterol) 7. family health history 8. past and present exercise history 9. past and present nutritional info 10. past and present work history |
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As a trainer, what are the 2 tests you must be skilled at for fitness screening?
Ch.9 Fitness Assessing, pg.110 |
BP and HR
|
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What's the most important thing in determining what types of fitness assessing to do with your client?
Ch.9 Fitness Assessing, pg.110 |
The client's priorities.
You must ask yourself what tests are most appropriate to gather the information you need to develop an exercise program suitable for their goals. (i.e.: a person who desires to improve flexibility - sit and reach test) |
|
What is the normal value for HR, and what would be considered dangerous?
Ch.9 Fitness Assessing, pg.110 |
72 bpm.
100+ is at risk and must get doctors approval before continuing |
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What are the Testing Procedures in order?
Ch.9 Fitness Assessing, pg.110 |
1. tell client what to wear, where & when, and what not to do
2. once they arrive, fill out PAR-Q 3. explain testing session & sign consent for it 4. take resting HR and BP 5. Body Comp tests 6. light warm-up 7. cardiorespiratory fitness testing 8. muscular testing 9. flexibility measures |
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What should a client not do before a fitness test?
Ch.9 Fitness Assessing, pg.110 |
1. no exercise
2. drinking coffee or alcohol for 12 hours |
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What is normal BP and what values are a risk?
Ch.9 Fitness Assessing, pg.110 |
Normal 120/80
Risk: 140+ or 100+ * if either values is higher, wait 5 minutes and re-do. If still at risk, request doctors approval before proceeding |
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What is the Systolic Pressure?
Ch.9 Fitness Assessing, pg.111 |
the top number: the amount of pressure on the walls of the arteries as the heart CONTRACTS - represent the WORK of the heart
|
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What is the Diastolic Pressure?
Ch.9 Fitness Assessing, pg.111 |
the bottom number - the pressure on the walls of the arteries as the heart RELAXES and fills again, indicates resistance to peripheral blood flow
|
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What are the standards for Body Mass Index - BMI?
Ch.9 Fitness Assessing, pg.112 |
underweight <18.5
normal 18.5 - 24.9 overweight 25 - 29.9 obese 1 30 - 34.9 obese 2 35 - 39.9 extreme obesity >40 |
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What is the Disease Risk relative to normal weight and waist circumference? and what does it mean?
Ch.9 Fitness Assessing, pg.112 |
Men: over 102 cm
Women: over 88 cm * shows greater risk of diabetes & cardiovascular disease |
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What is the Grip Strength thingee called?
Ch.9 Fitness Assessing, pg.115 |
Dynamometer
|
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What IS Body Mass Index - BMI? What does it measure and tell us?
|
* a large girth indicates fat carried in the trunk, which carries greater health risk than fat that is carried on the limbs
* calculated by dividing the weight in kilograms by the height squared in metres BMI = kg/m2) |
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Define CARDIORESPIRATORY FITNESS.
Ch.9 Fitness Assessing, pg.114 |
the efficiency of the cardiovascular, respiratory and muscular system at delivering and extracting oxygen for energy production and mechanical muscle work.
|
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What is considered to be healthy for body fat percentages for men and women?
Ch.9 Fitness Assessing, pg.114 |
Women 15-33%
Men 7-25% |
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What is VO2 max?
Ch.9 Fitness Assessing, pg.114 |
maximal oxygen uptake
|
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What is the general reason we need to understand VO2 max?
Ch.9 Fitness Assessing, pg.115 |
we need to help clients learn how exercise should feel at different intensities, and they will have a better idea of how hard to exercise during cardio
|
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What are the 6 steps in performing the PUSH-UP test?
* on practical exam Ch.9 Fitness Assessing, pg.116 |
1. have client do a couple to observe execution
2. instruct to lie on stomach with hand pointing forward, positioned under shoulders 3. have them push up from mat, fully straightening the elbows and using the toes as a pivot 4. upper body must be kept in a straight line (neutral spine) and returned to start position with chin touching mat. Stomach and thighs cannot touch mat. 5. if they cannot do a full push-up, pivot point should occur from knees with ankles plantar flexed 6. client performs as many reps as possible until technique breaks down over 2 consecutive reps |
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Is the Can Fit Pro table for norms for push-ups realistic?
Ch.9 Fitness Assessing, pg.268 |
NO. Save your client's ego by not telling them how they measure up to this table. Simply keep a record to track future progress.
|
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What are 2 common Normative Muscular Endurance Tests?
Ch.9 Fitness Assessing, pg.117 |
1. Push-up Protocol
2. Abdominal Curl-up Protocol |
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Why is evaluating flexibility useful? and name two common flexibility tests?
Ch.9 Fitness Assessing, pg.117 |
detecting muscle imbalances and joint instabilities helps you to develop exercises that correct these weaknesses and reduce risk of injury
Sit and Reach Test & Shoulder Flexibility Test |
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What exactly does the Sit-and-Reach Test determine and detail the steps of it?
* on practical exam Ch.9 Fitness Assessing, pg.117 |
Assesses gluteal and gastroc flexibility.
1. clients warms up for 5-10 min and then performs 2 seated hip hinge stretches for 20 seconds on both legs 2. remove shoes, sit with soles of feet placed within 2 cm of tape measure 3. reach forward with both hands as far as possible, holding position for 2 seconds, fingertips should be in contact with tape measure 4. score is the most distant point reached with fingertips. Best of 2 trials is recorded. * tips: exhale and drop head between arms when reaching |
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What are the 50% percentiles for a 40 year old for the sit and reach test?
Ch.9 Fitness Assessing, pg.269 |
Man 22 cm
Woman 28 cm |
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The decision to perform fitness assessments should be made by ___________.
Ch.9 Fitness Assessing, pg.120 |
The trainer and the client together.
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Assessing body composition helps to identify if the client has a health risk due to _____________.
Ch.9 Fitness Assessing, pg.120 |
Excessive body fat.
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A trainer is better equipped to develop an effective resistance training program is he/she uses __________ and __________ testing.
Ch.9 Fitness Assessing, pg.120 |
Muscular Endurance and Strength testing.
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As assessment of flexibility for all joints helps the trainer identify area of __________ for all clients.
Ch.9 Fitness Assessing, pg.120 |
weakness
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Identify the 4 Elements of a good program design.
Ch.10 Program Design, pg.122 |
1. Safe
2. Effective 3. Efficient 4. Enjoyable |
|
Define Periodization.
Ch.10 Program Design, pg.122 |
the systematic organization of training periods (measure in time) to facilitate the most efficient path from goal setting to goal attainment.
Allows trainer to create a safe, easy-to-understand program that achieves short-term goals in the context of the client's long-term goals. |
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What are CanFit Pro's 9 Principles of Training?
Ch.10 Program Design, pg.130 |
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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Describe Structural Tolerance.
Ch.10 Program Design, pg.130 |
this principle suggests that the strengthening of tendons, ligaments, etc will result in the ability to sustain subsequently greater stresses in training with a greater resistance to injury.
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Describe all-round development.
Ch.10 Program Design, pg.130 |
suggests that people who are well developed through all components of fitness (cardiovascularly, muscularity, flexibility, etc) are less likely to sustain injury and more likely to perform better in sport and in life.
|
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What are the 3 components of CanFitPro's Model of Periodization?
Ch.10 Program Design, pg.126 |
1. MACROCYCLE: largest, usually several months to years
2. MESOCYCLE: the intermediate component, 1 to several months 3. MICROCYCLE: smallest, 1 to several weeks, very specific |
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Application of Periodization to Program Design (re: stresses on body).
Ch.10 Program Design, pg.130 |
Balance: periodization of stresses can permit the combination of multiple modes of training with a lesser likelihood of injury. There must be rest from specific stressors
|
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Describe the 5 Steps to Program Design.
Ch.10 Program Design, pg.131 |
1. Information gathering
2. Prioritization of Program Goals 3. Creation and Evaluation of Program 4. Delivery of the Program 5. Re-assessment (after 2-4 weeks) |
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What is OKCE and CKCE?
Ch.10 Program Design, pg.134 |
OKCE: Open Kinetic Chain Exercises
* where a foot or hand is free to move in space, such as in a seated leg extension or a lat pull-down or kicking a ball CKCE: Closed Kinetic Chain Exercise * the foot or hand is typically fixed and cannot move throughout the exercise, such as a barbell squat, a chin-up |
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Discuss the difference/benefits of OKCE and CKCE, and what is CanFitPro's approach to this?
Ch.10 Program Design, pg.134 |
research has sown the CKCE's produce less stress on joints because they typically use more muscle and are therefore more stabling to the joints. However, real life is a combination of open and closed kinetic chain movements.
CanFitPro's position is that a combination of OKCE and CKCEs is best approach for most programs. |
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Describe "what" and "why" for SUPERSETS.
Ch.10 Program Design, pg.138 |
WHAT: 2 or more sets combined with little to no rest for same or different muscle groups.
WHY: maximize efficiency and increase intensity. |
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Describe "what" and "why" for DROP SETS .
Ch.10 Program Design, pg.138 |
WHAT: weight is reduced when exhaustion is reached, and continue the exercise.
WHY: by reducing the weight the stress on muscles can continue beyond the point that was possible at starting weight, continued stress to working muscle |
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Describe "what" and "why" for PYRAMID SETS.
Ch.10 Program Design, pg.138 |
WHAT: multiple sets combined in an ascending or descending (or both) order.
WHY: by modifying weight and reps, you can stimulate both slow-twitch and fast-twitch muscle fibres more completely |
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Describe "what" and "why" for 21s.
Ch.10 Program Design, pg.138 |
WHAT: stimulate upper half, bottom half and full range of movement separately
WHY: by splitting ROM, it is believed you can reduce weak spots in the strength curve |
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Describe "what" and "why" for STAGGERED SETS.
Ch.10 Program Design, pg.138 |
WHAT: a set of exercises performed between sets for a particular muscle group (i.e.: a set of crunches between shoulder presses)
WHY: can maximize efficiency and accomplish more during a training session |
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Describe "what" and "why" for CIRCUIT TRANING.
Ch.10 Program Design, pg.138 |
WHAT: sets of strength, cards or flexibility training combined in a circuit with little to not rest in between sets
WHY: maximizing use of time allows for more volume of training |
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Describe "what" and "why" for SLOW Training.
Ch.10 Program Design, pg.138 |
WHAT: increasing time the muscle is under tension, increasing either the concentric or eccentric parts or both
WHY: increased time under tension means greater gains |
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Describe "what" and "why" for SPLIT TRAINING.
Ch.10 Program Design, pg.138 |
WHAT: muscle groups are split up based on goals of the client, number of days they can work out and personal preference
WHY: allows for more total volume or intensity in a single session |
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If a client has a slightly forward leaning posture not related to an injury or skeletal deformity, as a trainer you should deemphasis what muscle groups and emphasis what muscle groups in his training?
Ch.11 Personal Training Programs, pg.142 |
Deemphasis chest and anterior delts and emphasis rhomboids, trapezius and posterior delts.
|
|
When should you be changing a client's program?
And what are some factors in considering change? Ch.11 Personal Training Programs, pg.142 |
No strict rules, but rule of thumb is to change various parts of program up approx. every 2 weeks.
* depending on how often client training and what their skills is |
|
What are the 10 different PROGRAM COMPONENTS in strength training.
(* must know 4-5 of these very well) Ch.11 Personal Training Programs, pg.146 |
1. Speed of Motion
2. ROM 3. Set Performance 4. Stability 5. Sensory Perception 6. Recovery 7. Reps 8. Sets 9. Base of Support 10. Lever Length |
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How would you make the "Set Performance" component more challenging? And give an example.
Ch.11 Personal Training Programs, pg.146 |
use supersets, drop sets, giant sets and so on.
Combine bicep curls and tricep extensions. |
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How would you make the "Stability" component more challenging? And give an example.
Ch.11 Personal Training Programs, pg.146 |
gradually remove stability
ie: perform seated bicep curls sitting on a ball rather than a bench |
|
How would you make the "SENSORY PERCEPTION" component more challenging? And give an example.
Ch.11 Personal Training Programs, pg.146 |
gradually remove sensory feedback
ie: close eyes during set |
|
What are the 5 different PROGRAM COMPONENTS in Cardiorespiratory training?
Ch.11 Personal Training Programs, pg.146 |
1. Speed
2. ROM (focus on different parts of ROM) 3. Resistance 4. Direction 5. Work-rest ratio |
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What are the 5 different PROGRAM COMPONENTS in Flexibility training?
Ch.11 Personal Training Programs, pg.146 |
1. Speed
2. Stability (do stretches on one foot) 3. Transition (moving form one stretch to another) 4. Duration 5. Breathing (focus on breathing) |
|
How could use you progressively advance a clients program from a seated chest press without actually changing the exercise?
Ch.11 Personal Training Programs, pg.148 |
1. increase reps
2. increase sets 3. increase weight/load 4. change tempo 5. have client lift legs off floor for added core recruitment |
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Name 14 Qualities of an effective Personal Trainer.
Ch.12 Psychology of Personal Training, pg.164 |
1. knowledgeable
2. supportive 3. model of healthy behaviour 4. trustworthy 5. enthusiastic 6. innovative 7. patient 8. sensitive 9. flexible 10. self-aware 11. able to access material resources and services 12. able to generate expectations of success 13. committed to providing timely, specific feedback 14. capable of providing clear, reasonable instructions and plans |
|
What are the 5 Stages of Change?
Ch.12 Psychology of Personal Training, pg.165 |
1. PRECONTEMPLATION: not seriously thinking about exercise
2. CONTEMPLATION: started to think about changing/exercising 3. PREPARATION: has actually begun to plan for the change 4. ACTION: has taken action and begun to make changes (less than 6 months though) 5. MAINTENANCE: this stage begins after 6 months of successfully making changes |
|
What percentage of people who join a gym are not there 6 months later?
|
66%
|
|
Do the stages of change always happen in the same order and once completed, always intact?
Ch.12 Psychology of Personal Training, pg.165 |
NO. We can flip though these stages.
*** on exam |
|
What are 5 Intervention Strategies that can be used in the Precontemplation Stage?
Ch.12 Psychology of Personal Training, pg.165 |
1. increase their awareness of the importance of exercise and stress the benefits
2. make a list of pros related to exercising regular 3. provide general education 4. discuss health risks 5. discuss myths and fears related to exercise |
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What are 4 Intervention Strategies that can be used in the Contemplation Stage?
Ch.12 Psychology of Personal Training, pg.166 |
1. continue with education and discussion of benefits
2. provide clear and specific recommendations for an exercise program 3. identify social support system 4. increase self-confidence |
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What are 3 Intervention Strategies that can be used in the Preparation Stage?
Ch.12 Psychology of Personal Training, pg.166 |
1. evaluate support system and barriers
2. provide personalized exercise prescription 3. work on goal setting and action plan |
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What are 6 Intervention Strategies that can be used in the Action Stage?
Ch.12 Psychology of Personal Training, pg.166 |
1. talk to client about self-monitoring
2. talk about self-reinforcement 3. enhance self-efficacy 4. try to prevent relapses 5. deal with relapses 6. provide encouragement |
|
What are 3 Intervention Strategies that can be used in the Maintenance Stage?
Ch.12 Psychology of Personal Training, pg.166 |
1. review and revise goals and exercise program
2. try to prevent relapses 3. provide social support |
|
What are the major variables in exercise adherence?
Ch.12 Psychology of Personal Training, pg.167 |
DEMOGRAPHIC: Age, occupation, income
COGNITIVE/personality variables: knowledge, lack of time, mood disturbances, perceived health or fitness, self-efficacy for exercise, self-motivation Personal Factors: diet, past program participation, smoking, type A behaviour ENVIRONMENTAL Factors: group cohesion, social support/peers & family, staff support Physical Environment: climate, cost, access |
|
What is setting SMART goals?
Ch.12 Psychology of Personal Training, pg.170 |
S - specific
M - measurable A - action oriented R - realistic T - timed * use this always when setting short and long term goals |
|
Define/discuss LIFESTYLE COACHING.
Ch.12 Psychology of Personal Training, pg.173 |
Personal Trainers need to take a HOLISTIC look at their clients.
An ongoing and guided process of dialogue between a client and a professional that is: * informed by comprehensive data about clients needs and interests * directed toward broad-based goals of personal and health gains that are attained through sustained involvement in physical activities, which are adjust periodically according to clients evolving needs |
|
What are the four P's of marketing?
Ch.13 Business of Personal Training, pg.178 |
1. Product
2. Price 3. Promotion 4. Place |
|
Describe DIFFERENTIATION in terms of PRODUCT Marketing.
Ch.13 Business of Personal Training, pg.178 |
Differentiation refers to your ability to separate yourself from other personal trainers and make yourself unique.
|
|
Describe DEVELOPMENT in terms of PRODUCT Marketing.
Ch.13 Business of Personal Training, pg.179 |
must be constantly looking for ways to offer new programming ideas or information
attend conferences, workshops, ask clients what they want, join industry associations |
|
Describe POSITIONING in terms of PRODUCT Marketing.
Ch.13 Business of Personal Training, pg.179 |
the perception that people have about you and your business. your image. crucial that you are consistent in your approach to positioning, people need to know what to expect and are looking for consistency
|
|
What are some of the variables in setting your "price"?
Give an example of an appropriate price breakdown. Ch.13 Business of Personal Training, pg.179 |
geographic location, your experience, education, your competition (numbers of them and their prices)
1 session $50 10 sessions $450 ($45 per) 20 sessions $800 ($40 per) |
|
8 examples of Promotion.
Ch.13 Business of Personal Training, pg.181 |
1. Direct Mail
2. Print or space ads 3. Electronic media 4. general networking 5. guerrilla marketing 6. media outreach 7. referrals 8. social media |
|
What is your Isochrome?
Ch.13 Business of Personal Training, pg.183 |
within a 10 minute drive
|
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What is your Circle of Influence?
Ch.13 Business of Personal Training, pg.183 |
Your friends and close acquaintences
|
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What is Guerrilla Marketing?
Ch.13 Business of Personal Training, pg.183 |
a type of nontraditional marketing that normally you do not have to pay for.
Examples: guest passes, information tear-off sheets, joint marketing, lead boxes |
|
Describe the ALTERNATIVE CLOSE METHOD?
Ch.13 Business of Personal Training, pg.189 |
"No" is not an option. Present two options and ask which is best for the client.
|
|
What are the 3 most common Objections according to textbook?
(but what are commonly understood as the two most heard?) Ch.13 Business of Personal Training, pg.189 |
1. I want to think about it.
2. It's too much money. 3. I need to talk it over with someone. * time and money |
|
What's the best way to handle an objection?
Ch.13 Business of Personal Training, pg.190 |
CLARIFY IT.
"What exactly do you have to think about?" "What exactly do you need to discuss with your husband?" Can I provide you more information? |
|
What are things you can for risk management?
Ch.13 Business of Personal Training, pg.191 |
1. always act within CanFitPro scope of practice
2. ensure PAR-Q is completed 3. waiver signed 4. health history completed 5. ensure clients are always safe and working within their capabilities 6. CPR current 7. have liability insurance |
|
How should a trainer always act when terminating a client relationship?
|
* always treat client with respect
* always act professionally * always thank client for working with you * suggest another trainer if suitable * show a genuine interest in what is best for both you as the trainer and for the client * if terminated by client, ask for feedback (why) |
|
Note the difference between the CanFitPro's Principles of Training: Specificity and Structural Tolerance.
Study Guide |
SPECIFICITY: if you want bigger arms, you must train biceps and triceps; if you want to run a marathon, you must include running as part of your cardiovascular training program
STRUCTURAL TOLERANCE: if you are planning to run a marathon, you should include exercises that specifically target (don't let the word "specifically" throw you off) the ankles, knees, hips and back, as these areas will be stressed with marathon training. |
|
Percentage of Human body that is water?
Study Guide |
60%
|
|
The average Canadian drinks how many litres of pop a year?
Study Guide |
100 litres
|
|
What is the required intake of fibre for women?
Study Guide |
25 grams
|
|
Which type of fat represent 95% of the fat we consume?
Study Guide |
Triglycerides
|
|
What function does Iodine perform?
Study Guide |
Regulates metabolism
|
|
The Glycolytic energy pathway consists of how many enzymatically driven reactions?
Study Guide |
10
|
|
What type of relief should you use between work bouts in order to develop the ATP-CP system?
Study Guide |
Rest.
* must rest in between when trying to make work cycles longer before failing |
|
An exercise intensity describes as somewhat hard is equivalent to?
Study Guide |
a HR of 60-9% of HR max
|
|
A 40 year old female with a resting HR of 75 bpm would have a minimum HR of_____ to be in the target HR zone sung the HRR method.
Study Guide |
128 bpm
|
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Increased ____ ________ ______ increases VO2 max by increasing oxygen extraction.
Study Guide |
Red Blood Cells
|
|
What percentage of the air we breathe is oxygen?
Study Guide |
21%
|
|
At rest, the muscles receive __ % of the total blood moved from the heart, whereas during exercise this can be ____ %.
Study Guide |
20% 84%
|
|
HR max for formula
HRR formula |
HR max = 220 - age
HRR: Target HR = {(HRmax - RHR) x percentage} + RHR * note: target HR should fall within 50-85%, Karvonen formula ie: 40 year old female with RHR 75 bpm - at 50% intensity 220-40 is 180. 180-75bpm = 105. 105 x 50% = 52.5 = 75 bpm = 127.5 HRR (round up to 128) |
|
What are the Anatomical Terms for the following bones:
Shoulder Blade Forearm Shinbone Kneecap Collar Bone Thigh Bone |
Shoulder blade: SCAPULA
Shinbone: TIBIA Forearm: ULNA & RADIUS Collar bone: CLAVICLE Thigh Bone: FEMUR Kneecap: PATELLA |
|
For the HIP, name the:
1. Type of Joint 2. What bones articulate to form it |
1. Synovial Joint, specifically a Ball & Socket
2. Pelvis & Femur |
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For the KNEE, name the:
1. Type of Joint 2. What bones articulate to form it |
1. Synovial joint: Hinge
2. Tibia, Femur |
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For the SHOULDER, name the:
1. Type of Joint 2. What bones articulate to form it |
1. Synovial joint: Ball & Socket
2. Humerus, Scapula |
|
For the ELBOW, name the:
1. Type of Joint 2. What bones articulate to form it |
1. Synovial joint: Hinge
2. Ulna and Radius, Humerus |
|
For the WRIST, name the:
1. Type of Joint 2. What bones articulate to form it |
1. Synovial joint: Condyloid
2. Ulna Radius and Carpals |
|
For the ANKLE, name the:
1. Type of Joint 2. What bones articulate to form it |
1. Synovial joint: Condyloid
2. Tibia and Tarsals |
|
What are 7 ways you can modify a stretch?
Ch.5 Skeletal, pg.55 |
1. single-joint vs. multipoint movements (complexity)
2. position of the stretch (whether it involves balance) 3. available ROM (individual limits) 4. length of the lever 5. degree of exercise difficulty 6. chosen stetting technique 7. effect of gravity as an assistance or resistance |
|
Name the four parts of the VERTEBRAE and state which is the largest.
Study Guide |
1. cervical (7)
2. thoractic (12) 3. lumbar (5) *** largest: in terms of size of the bones 4. sacral |
|
Describe the 4 layers of Muscle.
Ch.6 Muscular Concepts, pg.59 |
1. MUSCLE FIBRE in a bundle
2. MYOFIBRILS are smaller parts all bundled together inside the muscle 3. SARCOMERES are the smaller parts within the Myofibrils 4. inside the Sarcomeres are MYOFILAMENTS, which have two parts: MYOSIN (thick) filaments and ACTIN (thin) filaments, these two filaments overlap during a relaxed state in the muscle. But when muscle is loaded, the thick ones - myosin pull on the actin and bring the ends of the sacromere together, thereby shortening the cells and therefore the entire muscle fibre |
|
What are the 8 Principles of Program Design for Resistance Training?
Study Guide (pg.82 textbook) |
1. Workouts/week
2. Intensity % 3. Reps 4. Sets 5. Rest between Sets 6. Equipment Choice 7. Routine Choice 8. Program focus |
|
What is the Basic Unit of Muscle Contraction?
Study Guide |
the SARCOMERE
|
|
What is the main responsibility of the PNS?
Study Guide |
to deliver information about all body part to the brain for processing
|
|
The GOLGI Tendon Organ (GTO) is active when….?
Study Guide |
the tendon contracts
|
|
___________ are specialized sensory receptors found in joints, muscles and tendons. They are sensitive to pressure and tension andy are responsible for sending messages to the CNS in order to maintain muscle tone and preform coordinated movements.
Ch.6 Muscular Concepts, pg.60 |
PROPRIOCEPTORS.
Muscle Spindles are proprioceptors that consist of several modified muscle fibres enclosed in a blanket of connective tissue. |
|
GTO stands for what? And what is it?
Ch.6 Muscular Concepts, pg.60 |
GTO: golgi tendon organs
Proprioceptors located in tendons, activated when the tendon attached to an active muscle is stretched. |
|
Muscle balance as it relates to a resistance training program means there should be _______ _______ on both the ___________ and the ___________ muscle groups.
Study Guide |
Equal focus on both the Antagonist and the Agonist muscle groups.
|
|
Men over the age of ____ and women over the age of ___
are encouraged to have a medical exam before initiating an exercise program. Study Guide |
Men 45
Women 55 |
|
The tapping sounds heard when measuring BP are called __________ sounds.
Study Guide |
Korotkoff sounds (named after Russian doctor shoe discovered them)
|
|
True or False: Research indicates that it is the distribution of adipose tissue (where fat is located on the body) and not the total amount of body fat that determines the health risk of obesity
Ch.9 Fitness Assess, pg.111 |
TRUE
|
|
Grip strength is an example of what kind of strength test?
Ch.9 Fitness Assess, pg.115 |
Upper-body Strength
|
|
What are 4 sources of error when it comes to muscular fitness testing?
Ch.9 Fitness Assess, pg.118 |
1. Client factors
2. Equipment used 3. Personal Trainer skill 4. Environmental factors |
|
What are drawbacks to the Bioelectric Impedance Analysis test?
Ch.9 Fitness Assess, pg.113 |
1. specificity of equations (age, gender)
2. sensitivity of measured resistance to the placement of electrodes and hydration status of client 3. variability among analyzers (different machines) |
|
Studies show that worn prefer to exercise:
Study Guide |
On their own
|
|
The stages of change model is also known as the ________.
Ch.12 Psychology, pg.165 |
Transtheoretical model
|
|
During this stage, the client has started to think about exercising and has most likely identified a potential course of action.
Ch.12 Psychology, pg.165 |
Contemplation
|
|
During this stage, the client has actually begun to plan for the change and may have made some minor changes in behaviour.
Ch.12 Psychology, pg.165 |
Preparation
|
|
Self-monitoring and self-reiforcement are characteristics of what stage?
Study Guide |
Action
|
|
What are 6 common topics included in a CLient-Trainer Agreement?
Ch.13 Business, pg.190 |
1. term of agreement
2. fees and pymt structure cancellation policy 4. late policy 5. refund policy 6. informed consent |
|
List factors related to strength?
Ch.6 Muscular Concepts, pg.61 |
1. Neural control: muscle force is great when:
* more motor units are involved * motor units are bigger in size * rate at which motor units fire is faster 2. Muscle size - force it generates relative to size 3. Muscle length 4. Speed of contraction |
|
Re: Program Design card.
List 3 purposes of Flexibility. |
1. releases tension in the muscles
2. reduce risk of soreness and injury 3. enjoyment and relaxation |
|
Re: Program Design Card.
Intensity of Flexibility: |
1. Static
2. Never to pain |
|
Re: Program Design Card
List 3 Purposes of Resistance Training. |
1. to tone/define muscles
2. to increase strength 3. to increase metabolism to assist in weight loss |
|
Purposes of the Warm-Up
|
1. increase muscle temperature
2. increase body temperature 3. blood vessels dilate 4. improve efficient cooling 5. improve range of motion 6. hormonal changes occur making carbs and fatty acids available for energy production 7. mental preparation |
|
BMI formula
|
Weight in Kilos
* divided by Heights in metres Squared Me: 54 kg, 162cm tall * 1.62 squared = 2.62 *** 54 / 2.62 = 20.6 BMI |
|
What are the Movements in a Squat?
|
Hip, Knee & Ankle flexion and extension
|
|
Ventricles become larger or smaller as we get fitter?
|
Larger
|
|
What percentage of your business should be from referrals?
|
75%
|
|
What are the 3 moves to "Set the Scapula"?
|
Elevate
Retract Depress |
|
Hip flexors are ___ x stronger than the abdominals.
|
5 x
|
|
PAR-Q must be filled out for anyone ages ____ to ____.
|
15-69
|
|
Normal BMI range is ______.
|
18.5 - 24.9
|
|
Sit and Reach test measures flexibility of these three muscles.
|
Erector spinae
Glute max Hamstrings |
|
What chamber of the heart does oxygenated blood enter from?
|
Left Atrium
|
|
The maximum compression when the heart contracts is called the _________ pressure.
|
Systolic
|
|
The pressure when the heart is not contracted (between beats) is called the ________ pressure.
|
Diastolic
|
|
When asked where a muscle "attaches" to, this refers to the ___________ , not the origin
|
Insertion is where muscle attaches to
|
|
Animal protein is a ________ protein, whereas plant protein is an ________ protein.
|
Animal protein is COMPLETE protein.
Plant protein is INCOMPLETE protein. |
|
Calories per gram in:
Alcohol Protein Carbohydrate Fat |
Alcohol 7 cal
Protein 4 cal Carbohydrate 4 cal Fat 9 cal |
|
What is the by-product of breaking down glucose with no oxygen?
|
Lactic Acid
|
|
The point at which your muscles can no longer perform is called?
|
Lactate threshold
|
|
What are the recommended training HR ranges for Beginner, Intermediate and Advanced?
|
Beginner 55-64%
Intermediate 65-74% Advanced 75-90% |
|
For a suitable warm-up for any level of exerciser, minus ____ from the recommended training range and this is what we want the HR to be by end of warm-up.
|
minus 20 from target range.
ie: if target range for training is 132-140 bpm, then by the end of the warm-up, we want the client to be about 112-120 bpm |
|
What do the four numbers represent when talking about exercise tempo?
Example: describe 1:0:4:0 |
* 1st digit: how many counts to bring weight up (the concentric part of movement)
* 2nd digit: how many counts at the top * 3rd digit: how many counts going down (the eccentric part of movement) * 4th digit: how many counts at the bottom 1:0:4:0 1 count up, no hold at top, 4 counts down |
|
What type of Stretch is most suitable for a beginner?
|
Static stretch: where you stretch to mild tension and hold (no movement)
|
|
A more advanced type of stretching, where you move in and out of a stretch in a controlled way is called ________.
|
Dynamic stretching.
|
|
What is PFITT?
|
Purpose
Frequency Intensity Time Type |
|
2 parts to a stretch.
*** on exam 2 marks |
1. to slight tension
2. should never be painful |
|
How long should you hold a stretch?
|
10-60 seconds
|
|
What's the FITT for a cool-down?
|
F requency: every time
I ntensity: 100 bpm and you;re good to go T ime: 5-10 minutes T ype: whatever you used for cardio |
|
What exercises/movements are all on the spectrum of natural movement and occur on all 3 planes:
FRONT: side to side SAGGITAL: up to down TRANSVERSE: diagonal |
push
pull squat lunge some type of bend (flexion) rotation |
|
Minutes of daily activity guidelines of ACSM and Canada?
|
30 - ACSM
60 - Canada * tip to remember: Canada is fitter! |
|
Is the body capable of making vitamins?
*** on exam |
NO
|
|
Oxygenated blood leaves the heart from the _____ ventricle via the _______.
|
leaves from LEFT ventricle via the AORTA.
|
|
The smallest and most abundant of blood vessels are:
|
Capilliaries
|
|
220 - age is the _________.
|
Heart Rate Max
|
|
______ ________ ______ are MADE in the bones,
and ___________ are STORED in the bones. |
RED BLOOD CELLS made in the bones,
MINERALS are stored in the bones. |
|
The body cannot pronate, only the _____ and _____ can pronate and supinate.
|
only the wrists can pronate and supinate.
The body can be described as being in the pronated or supinated position. |
|
A systematic program to manage stress and recovery over time is called ___________.
|
Periodization
|
|
Name CanFitPro's 2 stretches for the chest.
|
1. Chest Expansion
2. Chest Reach-Back and Turn |
|
Name CanFitPro's 3 stretches for the upper Back.
|
1. Upper Back Scoop
2. Side Reach 3. Pole Reach (Lat stretch) |
|
Name CanFitPro's 2 stretches for the lower back.
|
1. Back spinal flexion (cat)
2. Seated twist (like a pretzel twist but legs straight out in front with a gentle bend in knee) |
|
Name CanFitPro's 2 stretches for the abdominals.
|
1. Back Spinal Extension (Cobra Stretch)
2. Lying Arch (no arch, just laying flat out on back with arms and legs outstretched) |
|
Name CanFitPro's 2 stretches for the shoulders.
|
1. Arms behind and open
2. Arm straight across |
|
Name CanFitPro's stretches for the Biceps, Triceps, and Wrist.
|
Biceps: Pronated Hand Reach-back and turn
Triceps: Elbow bend and push Wrist: Wrist flex and extend |
|
Name CanFitPro's 2 stretches for the Upper Traps (neck).
|
1. Arm Reach-behind head tilt
2. Chin Diagonal drop |
|
Name CanFitPro's 1 stretch for the Hip Flexors and 2 stretches for Gluteals.
|
Hip Flexors: Kneeling Lunge
Gluteals: 1. Seated Figure (same as lower back seated twist one, but place one leg over opposite knee, hand behind, no twist) 2. Lying Knee Hug |
|
Name CanFitPro's 2 stretches for the Adductors and the 1 stretch for Abductors.
|
Adductors:
1. Seated butterfly 2. Side Lunge Abductors: 1. Lying Leg Crossover |
|
Name CanFitPro's 2 stretches for the quads.
|
1. Knee Bend
2. Hurdlers Stretch (lying on mat on side) |
|
Name CanFitPro's 2 stretches for the Hamstrings.
|
1. Seated Hip Hinge
2. Leg Up (on bench, straight leg, lean down at hip) |
|
Name CanFitPro's stretch for the gastrocnemius, the Achilles-Soleus, and the Tibialis Anterior.
|
Gastroc: Heel Drop
Achilles-Soleus: Thinker Pose Tibialis Anterior: Toe Drop (in back lunge/calf stretch position, but with toes in plantar flexion) |
|
Whats the maximum number of partial curl-ups one can do in the fitness assessment?
|
25
|
|
What is the 50 percentile for a 30 year old female for the sit and reach test?
|
30 cm
|
|
The study of anatomy in action, to understand how to produce and perfect human movement, is called?
Ch. 6 Muscular Concepts, pg.62 |
Kinesiology
|
|
The muscles that reduce undesired or unnecessary movements that might result as the prime mover contracts are called?
Ch. 6 Muscular Concepts, pg.62 |
Synergists - act as muscle stabilizers.
|
|
The attachment of the muscle tendon to the stationary bone is called the ______?
Ch. 6 Muscular Concepts, pg.63 |
ORIGIN of the muscle
|
|
The attachment of the muscle tendon to the moving bone is called the ____ of the muscle.
Ch. 6 Muscular Concepts, pg.63 |
Insertion
|
|
In limbs, the origin is usually _______ and the insertion is usually _____.
Ch. 6 Muscular Concepts, pg.63 |
origin is usually PROXIMAL
insertion is usually DISTAL |
|
The shoulder girdle is an articulation between the ________ and the ________. It is considered a group of floating bones because the bones are secured only by muscles.
Ch. 6 Muscular Concepts, pg.63 |
scapula and clavicle
|
|
What are the movements to "set the shoulder girdle"?
Ch. 6 Muscular Concepts, pg.63 |
elevate - retract - depress
|
|
What are the four muscles of the Rotator Cuff of the Shoulder Joint? And what function do they perform?
Ch. 6 Muscular Concepts, pg.63 |
1. Supraspinatus
2. Teres Minor 3. Infraspinatus *posterior 4. Subscapularis * anterior side They stabilize the shoulder joint and allow for rotation of the humerus in the scapula. |
|
For the shoulder girdle, what is:
1. Articulation of 2. type of joint 3. Muscles that move it 4. movements/actions of this joint Ch. 6 Muscular Concepts, pg.64 |
1. scapula and clavicle
2. a group of floating bones, this an unstable joint 3. trapezius, levator scapulae, rhomboids, pectorals minor, serratus anterior 4. elevation, depression, retraction (also called adduction of scapula), protraction (or abduction of scapula) |
|
What are the 5 muscles that move the shoulder girdle?
Ch. 6 Muscular Concepts, pg.64 |
1. Trapezius
2. Levator scapulae 3. Rhomboids (major and minor) 4. Pectoralis Minor 5. Serratus Anterior |
|
Of the four muscles of the rotator cuff, which one lies on the anterior side?
Ch. 6 Muscular Concepts, pg.64 |
Subscapularis - anterior
Supraspinatus, Teres Minor, Infraspinatus - posterior |
|
What are the 6 muscles that move the shoulder joint?
Ch. 6 Muscular Concepts, pg.64 |
1. pectoral major
2. deltoid (all 3) 3. coracobrachialis (inserts into middle of humerus) 4. trees major 5. lattissimus dorsi 6. rotator cuff muscles (all 4) |
|
What are the 5 Movements/Actions of the Shoulder Joint?
Ch. 6 Muscular Concepts, pg.65 |
1. Flexion & Extension (straight out in front, up & down/back)
2. Abduction & Adduction (straight out to side up & down, or taking it away from body & bringing it into body) 3. Lateral/External Rotation & Medial/Internal Rotation (whether with elbow bent or straight; rotating shoulder to the outside or the inside) 4. Horizontal Flexion/Adduction & Horizontal Extension/Abduction (arm up and out to side, whether elbow bent or straight, bring up into body or away from body: think chest fly) 5. Circumduction: around full circle |
|
For the Shoulder Joint, what is:
1. Articulation of 2. Type of Joint 3. Muscles that move it 4. movements/actions produced at this joint Ch. 6 Muscular Concepts, pg.64 |
1. humerus, scapula, clavicle
2. Synovial Ball & Socket joint 3. pectorals major, deltoid (all), coracobrachialis, trees major, trees major, latissimus dorsi, rotator cuff (all 4) 4. flexion & extension, abduction & adduction, lateral rotation & medial rotation, horizontal adduction (flexion) & horizontal abduction (extension), circumduction |
|
What muscles are responsible for Elevation of the scapula?
Ch. 6 Muscular Concepts, pg.64 |
upper Trapezius
Levator Scapulae |
|
What 2 muscles are responsible for adduction or retraction of scapula?
Ch. 6 Muscular Concepts, pg.64 |
middle Trapezius
Rhomboids (minor and major) |
|
The Pectoralis minor and the Serratus anterior are responsible for what action of the Shoulder girdle?
Ch. 6 Muscular Concepts, pg.64 |
protraction (or abduction) of scapula
depression of scapula (pec minor only) |
|
The articulation between the radius and the ulna bones is called the _____.
Ch. 6 Muscular Concepts, pg.66 |
Radioulnar Joint
|
|
The articulation between the humerus bones (upper arm) and the radius and ulna bones (forearm) is the ______.
Ch. 6 Muscular Concepts, pg.66 |
elbow joint
|
|
For the elbow Joint, what is:
1. Articulation of 2. Type of Joint 3. Muscles that move it 4. movements/actions produced at this joint Ch. 6 Muscular Concepts, pg.67 |
1. humerus and radius and ulna bones
2. hinge joint 3. biceps (long & short head), brachial is, pronator trees, triceps 4. elbow flexion & extension, supination & pronation of forearm |
|
For the Wrist Joint, what is:
1. Articulation of 2. Type of Joint 3. Muscles that move it 4. movements/actions produced at this joint Ch. 6 Muscular Concepts, pg.69 |
1. radius and ulna bones & the bones of upper hand
2. condyloid (movement in 2 directions) 3. flexors & extensors of wrist 4. wrist flexion and extension, hyperextension, radial & ulnar deviation |
|
What area of the body has two distinct joint areas, in terms of movement? And what are these two areas?
Ch. 6 Muscular Concepts, pg.69 |
the TORSO.
1. SPINE - movement occurs between intervertebral discs that comprise the entire spinal column 2. PELVIS - in the lumboscral joint there is an articulation between lumbar vertebrae and scrum of the pelvis |
|
Discuss 2 things a strong core does?
Ch. 6 Muscular Concepts, pg.71 |
1. a stable core provides the arms ad legs with a solid anchor to produce force and movement.
2. creates better body control, balance and coordination |
|
For the Torso, what is:
1. Articulation of 2. Type of Joint 3. Muscles that move it 4. movements/actions produced at this joint Ch. 6 Muscular Concepts, pg.71 |
1. intervertebral discs & lumbar vertebrae and sacrum
2. ?? 3. rectus abdominis, internal & external obliques, transverse abs, erector spinae, quadratus lumborum 4. spinal flexion, extension, rotation, posterior pelvic tilt, lateral flexion |
|
For the Hip Joint, what is:
1. Articulation of 2. Type of Joint 3. Muscles that move it 4. movements/actions produced at this joint Ch. 6 Muscular Concepts, pg.71 |
1. femur and base of pelvis
2. synovial ball and socket 3. psoas major, iliacus, adductors, tensor fasciae latae, rectus femoris, sartorius, gluteus med and max, hamstrings - all 3 4. flexion & extension, abduction and adduction, lateral & medial rotation, circumduction |
|
Name the 5 Muscles of the ADDUCTORS, and what their origin,insertion and function.
Ch. 6 Muscular Concepts, pg.73 |
1. adductor longus
2. adductor magnus 3. adductor brevis 4. garcilis 5. pectineus ORIGIN: base of pelvis INSERTION: length of femur (medial edge) FUNCTION: adduction |
|
Name the 4 muscles of the Quadriceps, and their Origin, Insertion and Function.
Ch. 6 Muscular Concepts, pg.75 |
1. rectus femoris (main muscle)
2. vastus lateralis (along outside) 3. vastus medialis (along inside) 4. vastus intermedius (underneath rectus femoris) ORIGIN: pelvis (rectus) and upper femus (all others) INSERTION: patella and patellar tendon (to tibia) FUNCTION: knee extension |
|
Name the 3 muscles of the Hamstrings, and their origin, insertion and function.
Ch. 6 Muscular Concepts, pg.75 |
1. Biceps femoris (main one)
2. Semitendinosus (kindof in mddle) 3. Semimembranosus (along medial/inside) ORIGIN: base of pelvis INSERTION: upper tibia, fibula FUNCTION: knee flexion |
|
For the Knee Joint, what is:
1. Articulation of 2. Type of Joint 3. Muscles that move it 4. movements/actions produced at this joint Ch. 6 Muscular Concepts, pg.75 |
1. femur and the tibia and fibula
2. hinge joint 3. quadriceps (all 4), hamstrings (all 3), plantaris, popliteus, gastrocnemius 4. knee extension (quads only) & flexion (all other muscles) |
|
The Quadratus Lumborum is a muscle of the torso. It connects the SPINE to the HIP on the side. Name it's ORIGIN, INSERTION and FUNCTION.
Ch. 6 Muscular Concepts, pg.71 |
ORIGIN: Pelvis (iliac crest)
INSERTION: Rib 12, Lumbar Vertebrae FUNCTION: Lateral Flexion (standing up straight, bend at waist and move upper body to either left or right) |
|
For the Ankle Joint, what is:
1. Articulation of 2. Type of Joint 3. Muscles that move it 4. movements/actions produced at this joint Ch. 6 Muscular Concepts, pg.77 |
1. tibia & fibula and talus (foot) bone
2. synovial condyloid joint 3. tibialis anterior & posterior, gastrocnemius, soleus, peroneus tertius 4. dorsiflexion, plantar flexion, inversion (turning sole of foot "in"), eversion (turning sole of foot to the outside) |
|
A definition for types of muscle contractions in the text that may be confusing…
"Eccentric: where force is produced with "no change" in muscle length" and "Isometric: where muscle exerts force to counteract an opposing force with no change in muscle length." Ch. 6 Muscular Concepts, pg.77 |
Both say "no change in muscle length" and thus may be confusing.
Remember the phrase "counteract an opposing force" is ISOMETRIC |
|
Clients who are working toward muscular endurance can train how often?
Ch. 6 Muscular Concepts, pg.79 |
Every other day (24 hours recovery)
|
|
Clients who train for muscular strength, hypertrophy (growth) or power require a minimum of ____ hours recovery for positive results.
Ch. 6 Muscular Concepts, pg.79 |
48 hours
|
|
When beginning a resistance training routine, the duration should be _______ until the client develops proper technique, form and confidence.
Ch. 6 Muscular Concepts, pg.80 |
20-30 minutes
|
|
What kind of resistance training involves concentric and eccentric muscle contractions, with constant or variable resistance?
Ch. 6 Muscular Concepts, pg.81 |
ISOTONIC
|
|
What type of training is done on specialized equipment that controls the speed of movement through the ROM?
Ch. 6 Muscular Concepts, pg.81 |
ISOKINETIC
|
|
What are the guidelines for rest period between sets of resistance training for beginner, intermediate and advanced?
Ch. 6 Muscular Concepts, pg.82 |
Beginner: 30 sec - 1 min
Intermediate: 30 sec - 2 min Advanced: 2+ minutes |
|
What are the guidelines for number of sets of resistance training for beginner, intermediate and advanced?
Ch. 6 Muscular Concepts, pg.82 |
Beginner: 1-3
Intermediate: 1-4 Advanced: 1-6 |
|
What are the guidelines for number of reps per set of resistance training for beginner, intermediate and advanced?
Ch. 6 Muscular Concepts, pg.82 |
Beginner: 12-15, no muscle failure
Intermediate: 8-12 Advanced: 1-8, reaching failure |
|
What are the guidelines for number of resistance training workouts per week for beginner, intermediate and advanced?
Ch. 6 Muscular Concepts, pg.82 |
Beginner: 2-3
Intermediate: 3-4 ADvanced: 4-6 |
|
How long approximately does it take to advance a beginner resistance training client to a point of hypertrophy?
|
1-2 years
|
|
The lumbosacral joint's movements/actions are: (2 things)
Ch.5 Skeletal, pg.52 |
Flexion & extension (anterior pelvic tilt & posterior pelvic tilt)
* note: its opposite to what you might think. When we think of pelvic tilt, we automatically think of thrusting the pelvis forward. This is Posterior Pelvic Tilt, bringing the back side of pelvis, the posterior side, more forward and is Extension of the Lumbosacral Joint. * Anterior Pelvic Tilt is moving the front side of pelvic back/Flexion of Lumbosacral joint - "Barbie butt" |
|
What are the movements of the neck?
|
lateral flexion (bringing ear down to shoulder on either side)
flexion and extension (chin down to chest-flexion, looking up toward sky is extension) |
|
What are the hip-flexor muscles?
|
psoas major and Iliacus
sartorial, rectus femurs, pectineus, and adductors also help to flex the hip |
|
What muscles perform external hip rotation?
|
Periformas, glute max
|
|
Of the two bones of the lower leg, which one is the largest, that runs along the medial side?
|
TIBIA is larger than the FIBULA
* the word "fibula" has more letters, BUT the TIBIA is Larger |
|
Of the two bones of the forearm, which one is the largest, that runs along the lateral edge?
|
RADIUS is larger than the ULNA
* the word "radius" has more letters, is Larger |
|
For the hands and feeds, which has Carpals and which has Tarsals?
|
Carpals - hands
Tarsals - Feet * think "T" for Toes |
|
Name the 3 sections of the Vertebra.
* think C T L |
Cervical (7)
Thoracic (12) Lumbar (5) |
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Tip: to remember what the upper arm bone is called, think of the "funny bone" in our elbow.
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Humerus
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What does the term Semi-Prone means?
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on your side
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When all joints of the body are in flexion, the body is in the ________ position. When all joints are in extension, the body is in __________ position.
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Fetal position when all joints flexed.
Anatomical position when all joints extended. |
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There are 18 Joint Actions of the Body (4 of them have two names). What are they?
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1. Flexion
2. Extension 3. Hyperextension 4. Adduction 5. Abduction 6. Horizontal Flexion / Transverse Adduction 7. Horizontal Extension / Transverse Abduction 8. Circumduction 9. Internal Rotation - Medial or Inward Rotation 10. External Rotation - Lateral or Outward Rotation 11. Lateral Flexion 12. Elevation 13. Depression 14. Retraction 15. Supination 16. Pronation 17. Inversion 18. Eversion |
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What are the 6 Joint Actions of the SCAPULA?
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1. Elevation
2. Depression 3. Retraction (adduction of the shoulder blades) 4. Protraction (abduction of the shoulder blades) 5. Upward Rotation (moving the arm straight forward - like shoulder flexion) 6. Downward Rotation (moving the arm straight back away from body - like shoulder extension) |
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What are the 9 joint actions of the SHOULDER?
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1. Flexion
2. Extension 3. Internal/Medial/Inward Rotation (with either a bent or straight arm) 4. External/Lateral/Outward Rotation 5. Abduction (think lateral raise) 6. Adduction 7. Horizontal Flexion/Abduction (across the body) 8. Horizontal Extension/Abduction 9. Circumduction (moving the arm in a big circle) |
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What are the 4 joint movements of the WRIST?
and the 2 movements of the Radioulnar joint? |
1. Flexion
2. Extension 3. Abduction (hand in anatomical, move in toward body) 4. Adduction 1. Supination (of hand) 2. Pronation " |
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What are the 4 joint movements of the NECK?
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1. Flexion
2. Extension 3. Lateral Flexion 4. Rotation |
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What are the 4 movements of the Spine?
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1. Flexion (leaning forward)
2. Extension (leaning back) 3. Lateral flexion (leaning to the side) 4. Spinal Rotation (standing straight up and twisting at waist) |
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What are the 9 Joint Movements of the HIP?
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1. Flexion (bringing leg up, bending at hip)
2. Extension (bringing leg down) 3. Adduction 4. Abduction 5. External/Outward/Lateral Rotation 6. Internal/Inward/Medial Rotation 7. Horizontal Flexion/Adduction 8. Horizontal Extension/Abduction 9. Circumduction |
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What two joints have the same only two movements and what are they?
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Elbow and Knee: Flexion & Extension only
Both are Hinge Joints that move in one plane only. |
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What are the 4 joint movements of the Ankle?
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1. Inversion (sole of foot inward)
2. Eversion (sole of foot outward) 3. Dorsi Flexion (bringing foot up toward leg) 4. Plantar Flexion (pointing toe toward the ground - think "planting" seeds into the ground) |
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Describe what CLOSED CHAIN Hip Flexion vs. OPEN CHAIN Hip Flexion would look like?
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Closed Chain Hip Flexion:
feet both on floor, bending forward at the hip Open Chain Hip Flexion: lifting one leg off the floor, thus bending at the hip |
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Describe what CLOSED CHAIN Hip Extensionn vs. OPEN CHAIN Hip Extension would look like?
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Closed Chain Hip Extension:
feet both on floor, straightening/standing back upward from a leaning forward position going into a leaning back position) Open Chain Hip Extension: Standing with one leg off floor and taking the leg back (opening up/extending at hip) |
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In order from most to least, how many Joint Movements are at the joints hip, neck, spine, knee, wrist, ankle, shoulder, scapula and elbow?
Two have 9 One has 6 Four have 4 Two have 2 |
9 - Hip
9 - Shoulder 6 - Scapula 4 - Wrist 4 - Neck 4 - Spine 4 - Ankle 2 - Elbow 2 - Knee |
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Rectus abdominals and internal and external obliques are responsible for what joint action?
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Flexion of the Spine
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What are the 3 muscles responsible for extending the spine?
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1. erector spinae
2. quadratus lumborum (muscle in lower back between ribs and iliac crest) 3. latissimus dorsi |
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These 4 muscles are responsible for what two joint movements?
Quadratus Lumborum Erector Spinae Obliques Rectus Abdomininis |
1. Lateral Flexion of the Spine
2. Spinal Rotation |
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5 Muscles that extend the hip?
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Hamstrings:
1. Biceps Femoris (long head) 2. Semitendinosus (kinda middle) 3. Semimembranosus (inner/medial side) 4. Adductor Magnus 5. Gluteus Maximus |
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Muscles the Flex the Hip?
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1. Rectus Femoris
2. Tensor Fasciae Latae (top of IT band) 3. Sartorius (tendon like runs over top quad) 4. Adductors 5. Hip Flexor muscles: Psoas Major & Iliacus |
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Name the 3 Adductor Muscles in order from positioning top to bottom.
* tip: remember they go in alphabetical order (B-L-M) |
1. Adductor BREVIS
2. Adductor LONGUS 3. Adductor MAGNUS |
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What are the muscles that run lengthwise in the neck called?
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SCALENES (anterior, medius and posterior)
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