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100 Cards in this Set
- Front
- Back
- 3rd side (hint)
How do the Cardiovascular and Respiratory Systems work together?
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a. essential to body movement
b. deliver oxygen c. deliver nutrients d. remove Wastes from body tissues |
All of the Above
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What does the Respiratory System do?
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Adds Oxygen and removes Carbon Dioxide from the blood.
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+O2
-CO2 |
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What does the Circulatory system do?
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Transports CO2, O2 and nutrients to and from the body tissues.
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"It circulates everything!"
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How many Chambers and pumps does the heart have
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4 chambers
2 pumps ( One right and One left) |
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The right Atrium and right Ventricle form the right pump.
What happens here? |
Collects blood returning from the tissues and moving it from through the lungs
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The Left Atrium and left Ventricle form the left pump.
What happens here? |
Blood is received from the lungs and moves it through the tissues of the body and back to the right side of the heart.
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List the Order of Blood Flow.
Vena Cava, Left Ventricle, Right Atrium, Left Atrium, Aorta, Right Ventricle, Pulmonary Artery, Lungs, Pulmonary Vein |
Vena Cava,
Right Atrium, Right Ventricle, Pulmonary Artery, Lungs Pulmonary Vein Left Atrium Left Ventricle Aorta |
Flows from Right to left
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How much blood circulates in the typical adult every minute at rest?
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5 litres of blood circulate every minute at rest and up to six or seven times a minute during maximal exercise.
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It is the function of the ____________ to force blood out of the heart through the aorta and send it under pressure to all parts of the body.
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Left Ventricle
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________________ is the result of Blood being pumped out of the ventricles, exerting force against the arterial walls.
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Blood Pressure (BP)
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_________ is the pressure exerted on the walls of the arteries as the heart contracts, representing peak pressure in the system.
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Systolic Pressure
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Peak = Top number
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__________ is 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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Diastolic Pressure
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Lowest = Bottom Number
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What is the formula to calculate Cardiac Output?
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Q = SV x HR
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How many times the heart beats and how much blood it ejects per beat.
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__________ is the amount of blood that the left Ventricle ejects in one beat.
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Stroke Volume (SV)
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__________ is the amount of blood that the heart ejects in 1 minute.
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Cardiac Output (Q)
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___________ refers to the mechanical process of moving air in and out of the lungs.
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Ventilation
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______________ refers to the way gases are exchanged in the lungs.
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Diffusion
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When we inhale air through the mouth and the nose, what percentage of that is Oxygen (O2)?
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21%
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What are the tiny air sacs at the end of the Bronchioles branches?
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Alveoli.
The Alveolar sacs are microscopic, thin-walled elastic where gas is exchanged. |
Respiratory Anatomy
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What can be measured by in maximum volume of Oxygen (O2) per minute in litres?
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VO2 Max
Reflects the ability to integrate the responses from various systems that are required to support increased activity. |
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What does EPOC stand for?
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Excess Post- Exercise Oxygen Consumption
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- Used for ATP and CP replenishment
- Re-synthesis of lactic acid to glycogen - reloading oxygen to the blood. |
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What are the 4 energy Systems used during exercise?
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ATP-CP ( Anaerobic)
Glycolytic ( Anaerobic) Oxidative ( Aerobic) Fatty Acid Oxidation ( Aerobic) |
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What are the Primary uses for each of the energy systems (seconds/minutes)?
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ATP-CP ( 1 to 10s)
Glycolytic ( 10s to 2-3min) Oxidative ( 2+ min) Fatty Acid Oxidation ( 2+min) |
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What is the Rate of ATP Production for each energy system?
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ATP-CP ( 1 ATP/unit of CP)
Glycolytic ( 2-3 ATP/unit of CP) Oxidative ( 38 ATP/unit of CP) Fatty Acid Oxidation (100 ATP/unit of CP) |
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At rest, ventilation is approximately ____ litres per minute. In the first minute of exercise, it can increase to approximately ___ litres per minute, and after 2 minutes, when the person reaches steady-state exercise, it can rise to approximately __ litres per minute.
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10 Litres
45 Litres 60 litres |
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What does FITT stand for?
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Frequency
Intensity Time Type |
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What is the HRmax for a 35 year old female?
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HRmax = 220 - AGE
HRmax = 220 - 35 HRmax = 185 bpm |
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What is the target HR for a 35 year old female whose an advanced fitness client with a RHR of 70?
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Target HR = (220-AGE) x percent
Lower THR = (220 - 35) x 55% Lower THR = 185 x 0.55 Lower THR = 102 bpm Upper THR = (220 - 35) x 90% Upper THR = 185 x 0.90 Upper THR = 167bpm |
Beginner/Older: 55%-64%
Intermediate: 65%-74% Advanced:75%-90% |
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What is the range for Rate of Perceived Exertion (RPE)?
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Borg Scale 6 - 20
Modified Borg Scale 0 -11 |
Beginner: 9-12
Intermediate: 12-15 Advanced: 13-16 |
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What are the different Cardiovascular Frequencies (FITT) per week?
Beginner, Intermediate & Advanced |
Beginner = 1-3
Intermediate = 3-5 Advanced = 4-6 |
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What are the different Cardiovascular Time (FITT) per week?
Beginner, Intermediate & Advanced |
Beginner = 15- 30 minutes
Intermediate = 20 - 45 minutes Advanced = 40 - 60 minutes |
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What are the different Strength training Time (FITT) per week?
Beginner, Intermediate & Advanced |
B = 12-15reps, 1-3sets, 30s-1min rest
I = 8-12reps, 1-4sets, 30s - 2min rest A = 1-8 reps, 1-6 sets, 2+ min rest |
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What are the different Strength training Frequencies (FITT) per week?
Beginner, Intermediate & Advanced |
Beginner = 2-3
Intermediate = 3-4 Advanced = 4-6 |
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What are the different Strength training Intensities (FITT) per week?
Beginner, Intermediate & Advanced |
B = less than 70% 1RM
I = 70% - 80% 1RM A = 80% - 100% 1RM |
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What are the movements of the Knee?
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Flexion and Extension
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Name 2 exercises and 1 stretch for the Rectus Femoris.
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Exercise:
1. Leg Extensions 2. Cable Hip Flexion Stretch: 1. Hurdler strech |
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Name 1 exercise and 1 stretch for the Hamstrings.
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Exercise: Leg Curls
Stretch: Seated Hip hinge |
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Name 2 exercises and 1 stretch for the triceps.
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Exercise:
1. Barbell Tricep Extensions 2. Tricep dips Stretch: 1. Elbow bend and push |
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Name 2 exercises that work the Quads, Hams and Glutes.
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Barbell Squats
Dumbbell Lunges |
Bonus: Machine leg Press
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Name a lower back exercise not for beginners.
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Roman chair back extension.
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Name exercises for:
A) Obliques B) Rectus Abdominis C) Transverse Abdominus |
A) Shoulder to Knee Curl-up
B) Reverse Abdominal Curl C) Elbow Plank |
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What muscle are you stretching with these exercises:
- Chest Expansion - Chest Reach-back & turn |
Pectorals
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What muscle are you working if you'e doing a v-sit?
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Transverse abdominus
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What muscle(s) are you working if you'e doing a Dumbbell Heel Raise?
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Gastrocnemius and Soleus
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What muscle(s) are you working if you'e doing a Machine Leg Press?
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Quadriceps
Hamstrings Glutes |
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What is the formula for calculating Heart Rate Reserve (HRR)?
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Target HR =
[(HRmax - RHR) x %] + RHR |
Target HR should fall within 50% and 85% of HRR when using this Karvonen formula
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Calculate the target heart rate training zone for Rod, using the heart rate reserve (HRR) method. Rod is 24 years old, and his resting heart rate is 57 bpm.
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Range of 127 to 175 BPM
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The Lower target HR:
THR= [(220 – 24) - 57] x 0.50 + 57 THR = [196 - 57] x 0.50 + 57 THR = 139 x .50 + 57 THR = 70 + 57 THR = 127 BPM The upper target HR: THR= [(220 – 24) - 57] x 0.85 + 57 THR = [196 - 57] x 0.85 + 57 THR = 139 x .85 + 57 THR = 118 + 57 THR = 175 BPM |
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What are these benefits of?
-Increased number of aerobic Enzymes -Increased number and size of mitochondria - Improved blood delivery - in creased capillary density |
Cardiorespiratory conditioning
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Back Spinal Extension (Cobra stretch), Stretches what muslce(s)?
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Abdominals
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Seated Twist Stretches what muscle(s)?
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Lower Back
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List me 3 upper back stretches.
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- Upper Back Scoop
- Side Reach - Pole Reach ( Latissimus Dorsi stretch) |
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What does the "Cat stretch" stretch?
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Lower Back
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Actually called "Back Spinal Flexion"
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The Pronated hand reach - Back turn stretches what muscle(s)?
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Biceps
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Name 2 stretches for the shoulders.
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Arms behind and open.
Arm straight across. |
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Name 2 stretches for you neck.
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Chin diagonal drop
Arm reach - behind head tilt |
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The Kneeling Lunge stretches which muscle(s)?
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Hip Flexors
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Lying Leg cross over stretches the Abductors. Name 2 stretches of the Adductors.
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Seated Butterfly
Side Lunge |
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Lying Knee hug and Seated Figure both stretch which Muscle?
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Gluteals
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The "Thinker Pose" Stretches which muscle?
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Achilles - Soleus
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Name a stretch for the Tibialis Anterior.
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Toe Drop
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Jane is 34 and wants to lose some weight to look sexy in a bikini by her 35th birthday 3 months from now. Use SMART to define her goals.
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S - What areas do you want to lose the weight in?
How much weight do you want to lose? M - Lose 15lbs and 2 inches on waist line. A - Workout 4 days/week at least 2 with a Personal Trainer, 1 Group exercise class, and 1 day with her friend Pam. R - Lose 10lbs in 6 weeks and the final 5 in the next 2 weeks for a total of 8 weeks. T - We have 3 months till her birthday trip to caribbean. |
Specific
Measurable Action-Oriented Realistic Timed |
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____________ is a receptor located where muscles and their corresponding tendons converge.
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The Golgi tendon organ (GTO)
It’s stimulated when the contraction force in the muscle and the corresponding pull on the tendon reaches a dangerously high level. |
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What percentage of total daily Calories should be consumed as each of the following?
A. Carbohydrate B. Fat C. Protein |
A. Carbohydrate: 45%-65%
B. Fat: 20%-35% C. Protein: 10% - 35% |
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The required intake of fibre is ____ for Women and ______ for men or 14 grams for every 1000 calories ingested.
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25 grams for women
38 grams for men |
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What are the Water Soluble Vitamins?
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Vitamin B Complex and Vitamin C
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What are the Fat Soluble Vitamins?
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A, D, E, and K
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The higher the intensity of Exercise, the greater the reliance on:
A) Protein B) Water C) Carbohydrate D) Fat |
C. Carbohydrate
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Give the Function and 2 exercises for: Biceps
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Elbow Flexion, Supination of forearm
1. Standing Barbell Bicep Curls 2. Cable Bicep curls |
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Give the Function and 2 exercises for: Deltoid
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Anterior: Abduction, External Rotation; assists in flexion, Extension, horizontal abduction
1. Seated Dumbbell Shoulder Raise 2. Seated Dumbbell Shoulder Press |
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Give the Function and 2 exercises for: Pectoralis Major
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Flexion, Adduction, Medial rotation, Horizontal adduction ( Shoulder), Depression and Abduction or Protraction ( Shoulder Girdle)
1. Dumbbell chest Press 2. Push- Up ( hands and toes) 3. Dumbbell Chest Fly |
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Give the Function and 2 exercises for: Rectus Abdominis
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Spinal Flexion, Posterior pelvic tilt
1. Reverse Abdominal Curl 2. Partial Abdominal Curl |
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Give the Function and 2 exercises for: Latissimus Dorsi
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Extension, Adduction, Medial rotation
1. Barbell Lat Row 2. Cable Lat Pull-Downs |
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Give the Function and 2 exercises for: Erector Spinae
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Spinal Extension
1. Prone Back Extension 2. Roman Chair Back Extension |
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Give the Function and 2 exercises for: Gluteus Maximus
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Hip Extension
1. Barbell Squats 2. Dumbbell Lunge |
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Give the Function and 2 exercises for: Hamstrings
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Knee Flexion ( Hip & Knee)
1. Seated Machine Leg Curls 2. Cable Hip Extension 3. Dumbbell stiffed Legged Deadlift |
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Give the Function and 2 exercises for: Quadriceps
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Knee Extension
1. Machine Leg Extension 2. Cable Hip Flexion |
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Give the Function and 2 exercises for: Gastrocnemius
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Knee Flexion (Knee) , Plantar Flexion ( Ankle)
1. Standing Dumbbell Heel Raise 2. Seated Machine Heel Raise |
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Give the Function and 2 exercises for: Tibialis Anterior
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Dorsiflexion, Inversion
1. Toe Raises 2. ( Let me know if you find this in your reading) |
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When performing a Squat which muscles are being used for each:
A) Hip Extension B) Knee Extension C) Ankle Plantar Flexion |
a) Gluteus Maximus
b) Quadriceps c) Gastrocnemius |
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When performing a Toe Raise which muscles are being used for Ankle Dorsiflexion?
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Tibialis anterior
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When performing an Arm Curl which muscles are being used for
Elbow Flexion? |
Biceps
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When performing a Lat-Pull Down which muscles are being used for each:
A) Shoulder Extension B) Elbow Flexion |
A) Latissimus Dorsi
B) Biceps |
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When performing a Bench Press which muscles are being used for each:
A) Shoulder Horizontal Adduction B) Elbow Extension |
A) Pectoralis Major
B) Triceps |
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What movement is happening when Scapula joint is working the Upper Trapezius?
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Elevation
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What movement is happening when Shoulder joint is working the Latissimus Dorsi?
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Extension, adduction, medial rotation
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What movement is happening when Elbow joint is working the Biceps Brachii?
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Elbow Flexion, Elbow supination of forearm
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What movement is happening when Spinal joint is working the Rectus Abdominus?
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Spinal Flexion
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What movement is happening when Hip joint is working the Gluteus Medius?
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Hip Extension, Abduction
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What movement is happening when Hip joint is working the Gluteus Maximus and Hamstrings?
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Hip Extension
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What movement is happening when Spinal joint is working the internal and external Obliques?
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Spinal Rotation
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What movement is happening when Knee joint is working the Quadriceps?
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Knee Extension
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What movement is happening when Ankle joint is working the Gastrocnemius and Soleus?
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Plantar flexion
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What movement is happening when Ankle joint is working the Tibialis Anterior?
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Dorsiflexion, inversion
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Muscles are attached to Bones by:
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Tendons
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The prime mover for elbow extension is the:
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Triceps
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The basic unit of muscle contraction is
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the Sacomere
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The main responsibility of the PNS is to:
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Deliver information about all body parts to the brain for processing
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Significant improvement for beginners in the first 6-8 weeks is due to:
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Improvements in motor unit recruitment
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When the muscle length does not change, the action is
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Isometric
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Clients will typically describe their injury based on how the injury feels __________ and the resiling impact of the injury _________.
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Clients will typically describe their injury based on how the injury feels SYMPTONS and the resiling impact of the injury SIGNS.
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