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Gym Instructor L2

Tutorial Questions

What does revitaliser do? Aims to slightly elevate heart & breathing rate, slightly warm body & switch on neural responses
What r the components of a warm up? Mobility, Pulse raiser, Prep-stretch
What r the components of a cv build up? build up, maintenance, cool down
What forms would u use for a client? screening, H&S checklist, informed consent
What r developmental stretches? Aim to develop individual range of movement in specific muscles or grps of muscles. Move into stretch until feel point of mild tension once the muscle has dessensitised in this stretch u can move a little deeper into the stretch. Hold for 15-30s
Learn prime movers (blank)
learn teaching points (blank)
What r the ACSM guidelines for exercise? at least 20 mins of vigerous intensity activity 3 or more dys/wk
What are the HEA guidelines for exercise? 30 mins of moderate intensity activity for 5 or more dys/wk
What r the barriers to exercise? Physical i'm too fat, Emotional I'm shy, Motivational I need to relax in spare time, Time I don't have time, Availability theres no one to go with
What does FITTA stand for? Frequency, Intensity, Time, Type, Adherence
What does SEAM stand for? Stability, Effectiveness, Alignment, Momentum
What would u do if a client sprained their ankle? Rest casualty & injured part. apply ice packs, compression bandages above & below injury, elevate ankle, seek medical aid.
What would u do if a client complained of chest pains? Stop & rest client in seated position, take own medication if have any, call ambulance if symptoms persist.
Causes of CHD? Smoking, Lack of exercise, Poor diet, Stress
Difference between physical activity & exercise? PA is any bodily movement produced by skeletal muscles that results in energy expenditure. Exercise is planned structured session involving repetitive bodily movements for the purpose of improving or maintaining physical fitness
What is public health insurance? Insurance that covers financial loss caused by an injury to a non employee that results from business negligence & that occurs on its premises.
How would u give CPR? 30 compressions to 2 breaths
What is produced by bone? Red & white blood cells
Function sof the skeleton? Protection, Production, Shape, Movement,Storage
What bone smake up the knee? femur, patella, tibia, fibula
What bones make up elbow? Humerous, radius, ulna
Purpose of tendons? They attach the muscles onto the bones. If they run across a joint they will contribute to range of movement possible at the joint.
Types of muscle? Involuntary-Smooth, Voluntary-striated, or skeletal, cardiac-muscle in heart
what is muscle atrophy? loss of muscle size & strength due to lack of use
Antagonist to pecs on push up Trapezius
Difference between concentric & eccentric muscle contraction? Concentric muscles shorten during hard working phase, eccentric muscles lengthen during easier, lowering phase
If movement of hamstring is concentric what is movement? Knee flexion
What is agonist for knee bend? Hamstring
Movement action for ankle & knee? Dorsi & plantar flexion, flexion & extension
Where is the illiopsoas? Hip flexor
Name parts of the vertebrae Cervical, thoracic, lumbar, sacrum, coccyx
What does kyphosis mean? Abnormal curvature in thoracic vertebrae
Where are the brachialis? Forearm
Where is tibialis anterior? shin
What is stroke volume? Amount of blood pumped by ventricle in 1 contraction
What is Cardiac output? Amount of blood pumped by the ventricle in 1 min
What is the ACSM guidelines for aerobic HR training zone? 55-90%
What is overload? working system a little harder & longer than its accustomed to
What is specificity? Referes to specific adaptations that a system makes in response to certain types of training
What are isotonic & isometric contractions? Isotonic is a moving contraction, muscle becomes shorter & fatter. Isometric is static contraction no change in length of muscle
How does blood move through the heart? Comes in through pulmonary vien from lungs into L atrium into L ventrical & out through arterial aortas. Comes back via vena cava vein to R atrium to R ventrical out through Pulmenary artery to lungs.
Describe arteries, veins, capillaries Arteries r thick non-elastic, work under pressure, carry oxygenated blood except pulmonary artery. Veins r thin non-elastic, have valves, slight pressure, de-oxygenated blood except pulmonary vein. Capillaries r thin, moderate pressure, allow gas exchange
Name egs of motor skills agility, coordination, speed, reaction time, balance, power
What is the composition of blood? Red & white blood cells, plasma, haemaglobin
Ave blood pressure? 120/80
Effects of regular exercise? Heart muscles thicker & stronger, Heart empty chambers faster, Heart beats more slowly at rest, Heart more efficient, Reduced risk of CHD, Cholesterol dec, Respiration more efficient, Volume of blood inc, Alveoli inc in size, Capillaries inc in no.,
What r the 3 energy systems? Creatine phosphate, Lactic acid, aerobic
How do u get blood distributed to working muscles? body inc the heart rate & amount of blood that goes throughheart & out to rest of body. Sympathetic nerves stimulate the heart to beat with more force & faster inc cardiac O/P & stroke volume.
Created by: focusgyminstru