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NSM
Training
| Question | Answer |
|---|---|
| PTI: personal training industry | clients of the past were better prepared for activity in the gym as a result of an enviroment that required more daily activity. |
| rate of force production | how quickly a muscle can generate force |
| Stabilization | ability of the body stabilizing muscles to provide support for joints as well as maintain posture/balance during movement |
| Phases of training | smaller divisions of training progressions that fall within the three building blocks of training |
| Deconditioned | a state of lost physical fitness |
| Superset | set of two exercises performed back to back without any rest between them |
| prime mover | muscle act as the main source of motive movement |
| Proprioception | Cumulative neural input to the central nerve. system from mechanoreceptors that sense position and limb movement |
| Neuromuscular efficiency | Ability of the body's nerves to effectively sends messages to the body's muscles. |
| Phase 2: strength endurance | enhance stabilization strength and endurance while increasing prime mover strength. |
| Phase 3: Hypertrophy | designed for individuals who have the goal of maximal muscle hypertrophy |
| Phase 4: Maximal Strength | works toward the goal of increasing maximal prime mover strength |
| Phase 5: Power | enhances prime mover strength while also improving the rate of force production( how quickly a muscle generate strength) |
| Unstable enviroment(but controlled) where exercises are performed -causes the body to use its internal balance and stabilization mech | proprioceptively enriched enviromnet |
| most injuries occur during what contractions | most injuries occur during Eccentric and Isometric unable to decelerate and stabilize |
| what are the 3 type of contractions | Concentric -lifting the load - Eccentric-lowering the load - Isometric -for stabilization |
| What plane does most injuries occur | Transverse Plane |
| which of the 3 planes is most used | Sagittal plane -performed in Forward (anterior) or Backward (posterior) |
| What are the 3 planes of motion, | Sagittal plane Frontal plane Tranverse Plane |
| Peripheral Nervous System (PNS) | Cranial and spinal nerves that spead throughout the body/ serve to relay information/from bodily organs to the brain/from the brain to bodily organs |
| Sensory (afferent) Neurons | Neurons that transmit nerve impulses from the effectors sites to the brain/spinal cord |
| Golgi tendon organs (GTO) | Organs sensitive to change in tension of the muscle and the rate of change |
| Motor Function | neuromuscular response to sensory information |
| Kinetic Chain (KC) | Combination/interrelation of the /nervous/ skeletal/ muscular systems |
| Neuron | functional unit of the nervous system |
| Nervous System (NS) | large groups of cells that from nerves/which provide a communication network within the body |
| Sensory Function | ability of the nervous system to sense change in internal/or external environments |
| Interneuron | Neurons /transmit impulses from one neuron to another |
| Central Nervous System (CNS) | consist /brain/spinal cord/ serves mainly to interpret information |
| Integrative Function | ability (nervous system) analyze and interpret sensory information to allow for proper decision making/produces appropriate response |
| Motor (efferent) Neurons | Neurons /transmit nerve impulses from the brain to spinal cord to the effectors sites |
| Mechanoreceptors | Sensory receptors responsible for sensing distortion in the bodily tissues |
| Joint Receptors | receptors sensitive to pressure |
| Muscle Spindles | Fibers sensitive to change in length of the muscle and the rate of that change |
| TENDONS | attach muscles to bone/provides anchor from which muscle exert force/and control bones joints |
| MUSCLE | tissue consisting of long cells that contract/when simulated tp produce motion |
| Neurotransmitter | chemical messengers that transmit electrical impulses from the nerve to the muscle |
| Muscular System | series of muscle that the nervous system commands to move the skeletal system |
| Sarcomere | functional unit of the muscle that produces muscular contraction -(consist of repeating actions of ACTIN and MYOSIN) |
| Neural Activation | the contraction of muscle generated by the communication between the nervous system and muscular system |
| JOINTS | movable places where two or more bones meet |
| Appendicular Skeleton | portion of the skeletal system that includes the upper and lower extremities |
| PROCESS | projection protruding from the bones where muscles |
| Tendons | is a tough band of fibrous connective tissue that usually connects muscle to bone[1] and is capable of withstanding tension |
| Skeleton System | the body's frame/ comprised of bones and joints |
| Axial Skeleton | portions of the skeletal system/consist of the skull |
| The axial skeleton and the Appendicular skeleton | Together form the complete skeleton |
| Arthrokinematics | movement of joints |
| Synovial joints | a joint that permits more or less free motion/surrounded by an auricular (joint) capsule |
| BONES | is a rigid connective organ that makes up the skeleton of vertebrates/(connective tissue-creates skeletal framework) |
| DEPRESSION | flat/indented portion of the bone/ can be a muscle attachment site |
| Nonsynovial Joints | joints that do not have cavity |
| Type II muscle fibers types | capillaries/mitochondria/myoglobin/produce more force/quick to fatigue/short term contraction (force and power) |
| TYPE I MUSCLE FIBER TYPES | smaller in size/produce less force/slow to fatigue/long term contraction |
| HEART | muscular pump that rhythmically contracts to push blood throughout the body |
| BLOOD | acts a medium to deliver and collect essential products to and from the tissues of the body |
| CARDIORESPIRATORY SYSTEM | system compromised of the cardiovascular /respiratory system(s) |
| Blood Vessel | hollow tube allows blood to be transported to and from the heart |
| CAPILLARIES | smallest blood vessel /where oxygen/nutrients/hormones/and waste products are exchanges between tissues |
| Veins | Vessels that transport blood back to the heart |
| Cardiovascular System | comprised of the heart/blood it pumps/blood vessels that transport the blood from the heart to the issues of the body |
| Arteries | Vessels that transport blood away from the heart |
| HEART | comprised of four chambers /delineated into interdependent pumps on either side |
| Self Myofascial release/followed by dynamic stretching | warm for power training( client) |
| Ventricles | chambers located inferiorly on either side of the heart/chamber which collects blood from an atrium |
| 70-80 beats a minute | heart rate of the the typical person (approx.) |
| Expiration | exhalation of air is the movement of air out of the bronchial tubes |
| Bioenergetics | how chemical energy is converted in mechanical |
| Aerobic | occurs in the presence of oxygen |
| adenosine triphosphate | cellular structure/serves as storage/transfer unit within the cells of the body for energy |
| Respiratory System | system/ including the lungs/with the nervous/circulatory supply/collects oxygen from external environment and transport it to the bloodstream |
| Inspiration | (Inhalation of air) is the movement of air from the external environment |
| Anaerobic | action not dependent on oxygen for proper execution -is a technical word which literally means without air |
| Length-Tension Relationship | length at which muscle can produce the greatest force |
| Isometric | muscle action where there is no appreciable change in the muscle length |
| Force-Couple | Synergistic action of muscles to produce movement around a joint |
| Concentric - shortening of the muscle(contract) | when a muscle exerts more force than is being placed on it |
| Sensor motor Integration | ability of the nervous system to gather and interpret info//select/execute the proper motor response |
| Motor Control | study of how kinetic chain creates movements |
| Eccentric -lengthening of a muscle | when a muscle exerts less force than is being placed upon it |
| Knowledge Of Performance | provides information about the quality of movement during an exercise |
| Biomechanics | the study of how internal/external forces affect the way the body moves |
| Sagittal Plane | bisects the body to create left/right halves (flexion/extension) |
| Frontal Plane | bisects the body to create front/back halves (abduction/adduction)/lateral flexion of the spine/eversion/inversion of the foot and ankle complex |
| Transverse Plane | bisects the body to create upper/ lower halves (internal/external rotation)/right/left rotation of the head and trunk/radioulnar pronation and supination |
| Agonists | muscle most responsible for a particular movement |
| Synergist | assist agonists during a movement |
| Stabilizers | muscles that support the body while others muscle are performing a movement |
| Antagonists | muscles that oppose agonists |
| Eccentric | moving in the same direction as the resistance/(decelerates/reduces force) |
| Isometric | no visible movement with or against resistance/(Dynamically stabilizes force) |
| Concentric | moving in the opposite directions of the resistance/(Accelerates/produces force) |
| Step 4_Persistence (success) | The process of working hard toward goal(s)/ rebounding from setback |
| Step 3_Belief (success) | One of the most Powerful predictors of change/success |
| Step_5 Learning(success) | Involved self-monitoring |
| Step 1_Vision(success) | Being certain about what one wants from life |
| Step_2 Strategy(success) | Properly setting personals goals through process of strategy refinement |
| GLYCOLSIS | Primary breakdown of carbohydrates to rapidly produce ATP |
| Speed | The ability to move the body in one intended direction as fast as possible |
| Agility | The ability to accelerate |
| Quickness | The ability to react to stimulus and change the motion of the body in all planes of motion |
| Integrated performance paradigm | To move with precision |
| Reactive training | Exercises that utilize quick |
| Rate of force production | Ability of the muscles to exert maximal force output in a minimal amount of time |
| Dynamic joint stabilization | Ability of the kinetic chain to stabilize a joint during movement |
| Multisensory Condition | Training environment that provides heightened stimulation to proprioceptors and mechanoreceptors |
| Controlled instability | Training environment that is unstable as can safely be controlled by an individual? |
| Limit of Ability | The distance outside of an individual's base of support that he/she can go without losing control o there center of gravity |
| Core | The lumbo -pelvic-hip complex |
| Intramuscular Coordination | Ability of the neuromuscular system to allow optimal level of motor unit recruitment and synchronization within a muscle |
| Internal Coordination | Ability of the neuromuscular system to allow muscles to work together with proper activation and timing between them |
| Drawing in maneuver | Pulling the region just below the navel toward the spine |
| General Adaptation Syndrome | General pattern of adaptation brought forth by stresses place upon the kinetic chain |
| Alarm Reaction | The initial reaction to a stressor that allows for protective processes within the body |
| Resistance Development | A stage where the kinetic chain increases its functional capacity to adapt to the stressor |
| Exhaustion | Stress that is intolerable to the client and that will produce breakdown or injury |
| Per iodization | Division of a training program into the smaller |
| Principle of Specificity | Principle that states the body will specifically adapt to the type of demand placed upon it |
| Mechanical Specification | Refers to the weight and movements placed ont he body |
| Neuromuscular Specificity | Refers to the speed of concentration and exercise selection |
| Metabolic Specificity | Refers to the energy demand placed upon the body |
| Strength | The ability of the neuromuscular system to produce internal tension to overcome external force |
| Obesity | Fastest growing health problem in the United States |
| Diabetes | Metabolic disorder in which the body’s ability to produce insulin or to utilize glucose is altered |
| Hypertension | Blood Pressure of 140/90 or greater |
| Osteopenia | The precursor to osteoporosis and is indicated by lowered bone mass |
| Osteoporosis | Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones |
| Arthritis | Inflammatory condition that mainly affects the joints |
| Osteoarthritis | Degeneration of cartilage in joints |
| Rheumatoid arthritis | Degenerative joint disease in which the body's immune system mistakenly attacks its own tissues |
| Cancer | Any various types of malignant neoplasm |
| Restrictive Lung Disease | Condition where the ability to expand the lungs is decreased |
| Obstructive Lung Disease | Condition where the lung tissue is normal |
| Intermittent Claudication | limping |
| Peripheral arterial disease | narrowing of the major arteries that are responsible for supplying blood to the lower extremity |
| Nutrition | The sum of processes by which an animal or plant takes in and utilizes food substances |
| Protein | Made up of amino acids utilized to assist in energy production |
| Essential Amino Acids | Amino acids the body is unable to manufacture |
| nonessential Amino Acids | Amino Acids the body is able to manufacture |
| Biological Value | A measure of protein quality or how well it satisfies the body's essential amino acids |
| Complete Protein | A food source that supplies all of the essential amino acids in appropriate ratios |
| Incomplete Protein | A food source that is low or lacking in one or more essential amino acids |
| Gluconeogenesis | Amino acids are utilized to assist in energy production |
| Recommended Dietary Allowance | The average daily intake that is sufficient to meet the nutrient requirement of nearly all healthy individuals |
| Adequate Intake | recommended average daily nutrient intake level based/ on estimates of nutrients intake that are adequate for group(s) of healthy people |
| Estimated Average Requirement | the requirements of half the healthy individuals who are in a particular life stage and gender group |
| Dietary Reference Intakes | Provides guidelines for what constitutes an adequate intake of nutrition |
| Dietary Supplement | A substance that completes or makes an addition to daily intake |
| PAR – Q | Questionnaire that is designed to help qualify clients for activity levels and identity those who may need medical attention |
| Systolic pressure | Reflects the pressure produced by the heart as it pumps blood to the body |
| Structural Efficiency | Alignment of the musculoskeletal system that allows a center of gravity to be maintained over a base of support |
| Posture | Alignment and the function on the kinetic chain at any given moment |
| Objective Information | Measureable data that can be utilized to denote improvements in the client |
| Integrated Fitness Assessment | a three-dementional representation of the client |
| Subjective Information | Feedback from the client to the fitness professional regarding personal history |
| Postural Equilibrium | the ability to efficiently maintain balance |
| Diastolic pressure | Signifies the minimum pressure within the arteries though a full cardiac cycle |
| Functional Efficiency | Ability of the neuromuscular system to monitor/manipulate movement using the least amount of energy/creating the least amount of stress on the kinetic chain |
| Flexibility | Normal soft- tissue extensibility that allows full range of motion of a joint has optimum control |
| Muscle Imbalance Alterations of lengths of muscles surrounding a joint | |
| Altered Reciprocal Inhibition When a tight psoas decreases the neural drive to the gluteus maximums | this is an example of |
| Synergistic Dominance | The body's substitution system when there is a weak or inhibited prime mover |
| Muscle Spindle | Sensory organ of muscle sensitive to length and rate of change of length |
| Autogenetic Inhibition | Process that substitutes the Golgi Tendon Organ and produces an inhibitory effect on the muscle spindle |
| Golgi Tendon Organ | Sensory organ sensitive to changes in muscular tension and rate of change of tension |
| Specific Warm up | Consists of movement that more closely mimics those of the actual activity |
| EPOC | State where the body's metabolism is elevated following exercise |
| Frequency The number of training sessions for a given time period | |
| Anaerobic Threshold | Point when the body can no longer produce enough energy for the muscles with normal oxygen intake |
| Cool – Down | Provides body with a smooth transition back to a steady state |
| Intensity | Level of demand the activity places on the body |
| Integrated Cardiorespiratory Training | Training that involves and places stress on the cardiorespiratory system |
| Interval training | Where intensities are varied throughout the workout |
| Stage Training | Three stage programming system that uses different heart training zones |
| General warm –up | Preparing the body for physical activity by doing movements that are not specific to the activity to be performed |
| Fiber | associated with lower incidence of heart disease |
| Cumulative injury cycle | Poor posture and repetitive movements may create dysfunctions in connective tissue |
| Transverse | What plane divides the body into top and bottom halves and consists of internal and external rotation movements |
| length-tension relationship | The length at which a muscle can provide/produce the greatest amount of force is known as _________ |
| Tensor fascia latae | Which of the following muscles is primarily for concentrically accelerating hip flexion and internal rotation |
| Sprinting | An example of Zone 3 cardiorespiratory exercise is ____________ |
| Hamstrings | pelvis is rotated anteriorly/the anterior superior iliac spine (front of pelvis) moves downwards and the ischium |
| Posterior | An anatomical location referring to a position on the back of towards the back of the body is known as _________ |
| Almost always a question that asks "who" Example: Who are your role models | Which of the following is an example of a "vision" question |
| 35 An example of a severe BMI score is ______ | |
| internal balance and stabilization | A proprioceptively enriched environment challenges an individual |
| Concentrically accelerating spinal flexion | The rectus abdominus is responsible for ________ |
| Two legs to one leg | A proper progression for a client in a balance training program would include |
| Body fat percentage | Bioelectrical impedance and underwater weighing assess which of the following |
| Core Power | A "rotation chest press" is considered what type of exercise |
| Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension | Hypertrophy is BEST defined as |
| The energy demand placed on the body | Metabolic specificity refers to |
| Compound-Set | Exercises that emphasize an agonist immediately followed by exercises that fatigue the antagonist are known as |
| Structures of the skull | Which of the following is an example of a nonsynovial joint |
| Phospholipids | All of the following are carbohydrates |
| Fitness Assessment | provides the health and fitness professional with ongoing information to modify and progress a client through an integrated training program |
| provides the health and fitness professional with ongoing information to modify and progress a client through an integrated training program | Amino acids that cannot be manufactured by the body and must be obtained from food or some other source are known as ______ |
| Stabilization | Improving muscle imbalances |
| Eccentric | resulting in the lengthening of the muslce |
| Step test | Which of the following assessments BEST measures cardiovascular efficiency |
| Standing pectoral wall stretch | squat assessment a client demonstrates arms falling forward. Which of the following stretches would be MOST appropriate |
| Cell body | axon |
| Sinoatrial (SA) node Which of the following structures is termed the pacemaker for the heart because it initiates the heartbeat | |
| Postural distortion patterns | structural integrity of the body has been compromised /disruption in one or more components of the kinetic chain |
| Synergistic dominance | A synergistic muscle substituting for a prime mover during muscle contraction is known as ______ |
| Muscular | skeletal |
| Hypertrophy training | Which phase of the optimum performance training model specifically strives for the adaptation of maximal muscle growth |
| Stabilization | core stabilization exercises are performed in which training block of the optimum performance training (OPT) model |
| Relative flexibility | demonstrate poor flexibility (limited muscle extensibility and joint range of motion) |
| 1-3 | Phase 1 of the Optimum Performance Training model requires ____ sets for each exercise during the resistance training portion of the workout |
| Inferior | An anatomical location referring to a position below a reference point is known as |
| Specific adaption to imposed demands | The SAID principle stands for |
| Golgi Tendon Organ | Which of the following sensory receptors will cause a muscle to relax when excited |
| Functional (dynamic) flexibility | Integrated multiplanar soft tissue extensibility with optimum neuromuscular control |
| Self Myofascial release | followed by dynamic stretching |
| Force-couple | The synergistic action of muscles to produce movement around a joint is known as ______ |
| Challenge the limits of stability | What is the main goal of balance training |
| Type 1 | Which of the following muscle fibers are smaller in size and contain a high number of capillaries |
| 4-2-1 | What is the appropriate tempo for resistance training exercises when training in phase 1 of the Optimum Performance Training model |
| Medial | An anatomical location referring to a position decribed as being closer to the midline of the body from a reference point is known as _____ |
| Barbell bench press | An example of a "chest strength" exercise would be a _____ |
| 25 grams What is the daily recommended intake of fiber | |
| Rate of force production | The "Power" training block of the OPT model strives to MOST improve |
| Self-Myofascial release | applies gentle force to an adhesion "knot" |
| Bicep femoris | Which of the following muscles concentrically performs knee flexion |
| High intensity | short duration activities |
| Maximal Strength | The maximum force that a muscle can produce in a single |
| Ipsilateral | An anatomical location referring to a position on the same side of the body is known as ________ |
| Stabilization | strength |
| Myofibril | Actins and myosin are the primary components of myofilaments that make which of the following |
| Quadriceps | hamstrings |
| Not breathing and has no pulse | CPR is administered to anyone who is |
| 4-6 | During the "maximal strength training" phase of the OPT model |
| Core strength | The "reverse crunch" is considered what type of exercise |
| Multisensory conditions | Balance and neuromuscular efficiency are improved through repetitive exposure to a variety of which of the following kinds of conditions |
| Hamstrings | During hip extension |
| Shark Skill test | Which of the following assessments BEST measures lower extremity agility and neuromuscular control |
| strength followed by power | A "power level" client should perform supersets during resistance training in which order according to the OPT model |
| Starting with a slow steady tempo and gradually increasing the velocity | A core-training program for a new client should be progressed by |
| ATP-CP | bioenergetics is limited in its capacity to sustain energy /rely on the minimal storage of adenosine triphosphate and creatine phosphate within the cells |
| Muscle spindles | sensory receptors are MOST sensitive to change in length of muscle and the rate of that change |
| Frontal | What plane divides the body into front and back halves and consists of abduction and adduction movements |
| Standing cable row | An example of a "back stabilization" exercise would be a |
| Rate of force production and motor unit recruitment | Reactive training helps to improve |
| Superior | An anatomical location referring to a position above a reference point is known as |
| Sensory (afferent) neurons | Which of the following neurons transmit nerve impulses from effectors sites to the brain or spinal cord |
| Illipsoas | Which of the following muscles is considered to be a part of the core |
| Internal balance and stabilization | A proprioceptively enriched environment challenges an individual’s _______ |
| Balance-stabilization | A "single-leg balance reach" is considered what type of exercise |
| 85-90 | Rest intervals of 60 seconds will allow approximately ____% recovery of ATP of CP |
| Dynamic stretching | neuromuscular control |
| Hip-flexor complex | tight (overactive) thus increasing the clients anterior pelvic tilt during the overhead squat assessment |
| Dynamic range of motion (find answer) | All of the following are appropriate factors for prescribing rest intervals EXCEPT |
| Glycolysis | Which of the following bioenergetics pathways primarily breakdown carbs to rapidly produce ATPs |
| Transverse | What plane divides the body into top and bottom halves and consists of internal and external rotation movements |
| Latissimus Dorsi | Which of the following muscles acts as an antagonist during "overhead press" exercise |
| ATP-CP | bioenergetics pathway is limited in its capacity to sustain energy /rely on the minimal storage of adenosine triphosphate and creatine phosphate within the cells |
| Concentrically accelerating dorsiflexion inversion | The anterior tibialis is responsible for |
| Sagittal | What plane divides the body into left and right halves |
| Superior | An anatomical location referring to a position above a reference point is known as |
| Fiber | lower incidence of heart disease |
| Hypertension | Beta-blockers are most often used for clients suffering from |
| Strength | The ability of the neuromuscular system to produce internal tension to overcome an external force |
| Bell Corba | Assessment a client demonstrates an elevated shoulder posture. Which of the following strengthening exercises would |
| Active-isolated stretching | The process of using agonists and synergists to dynamically move the joint into a range of motion is known as |
| Medial | Referring to a position described as being closer to the midline of the body from a reference point is known as |
| Sarcomere | produces muscular contractions and consists of repeating sections of acting and myosin is known as |
| 70-80 beats per minute | The typical heart rate for an adult is between |
| the energy demand placed on the body | Metabolic specifically refers to |
| Core Power | A rotation chest pass is considered what type of exercise |
| Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tensions | Hypertrophy |
| Considered the chief source of energy for all bodily functions and muscular exertion | Carbohydrates |
| Maximal strength training | Performance Training model uses the longest rest periods to maximize ATP replenishment necessary for lifting heavy loads |
| Root cause analysis | A method of asking questions on a step-by-step basis to discover the initial cause of a fault is known as |
| Stability | In which category does the specific adaptation of muscular endurance fall |
| False | Connective tissues (such as ligaments and tendons) adapt just as quickly as muscles |
| multiple-set | ______ Training is promoted as being more beneficial for strength and hypertrophy gains in advanced clients |
| horizontal | ______ loading refers to performing all sets of an exercise or body moving on to the next exercise or body part |
| Dynamic | postural observations should relate to movements such as squatting |
| False | Strength endurance allows the body to use lower levels of force with lower repetitions and fewer sets |
| hip flexors | If a client spends a lot of time sitting at his or her job, it can lead to tightness in the |
| Biceps Triceps Iliac Crest subscapular | Which four sites of the body are used to determine a sum for the durnin-womersley formula |
| Zone 1 | What heart rate zone should a 50 year old male client be in if he achieved a recovery pulse of 90 after performing the 3 minute step test? |
| 0.10 seconds | When performing the Shark skill test |
| The OPT model has been extremely successful in helping all population to reduce body fat,increase lean muscle mass and strentgh,improve performances,and improve overall health? | true |
| A typical client with the goal of improving general performances should specifically be cycled through which phases? | Phases 1,2, & 5 |
| Beginning clients should perform lower repetition schemes? | false |
| how long does it take for the body to replenish 100% of it's ATP and creatine phosphate (CP) supplies? | 3 minutes |
| Training volume is always inversaely related intensity. | true |
| What are the components of the cadiovascalur system? | heart,blood and blood vessels |
| Which system(s) of the bioenergetic continuum is (are) aerobic? | oxidative |
| ATP-CP system | Which pathway of the bioenergetic continuum would most likelyy be used during heavy weight training? |
| The ____ atruim gathers deoxygenated blood returning to the heart from the entire body ,whereas the ____ atruim gathers reoxygenated blood coming to the heart from the lungs? | right atrium (dex)/ left atrium (reox) |
| Abduction and adduction occur in which plane of motion? | frontal plane |
| eccentric | lowering a barbell down toward the chest during a bench press is an example of which kind of muscle contraction? |
| Which is considered internal feedback used by the body to monitor movement? | -lentgh-tension relationship-force-couple relationship-arthrokinematics |
| Sensorimotor integration requires proprioception? | True |
| A heart rate monitor is an example of which type of feedback? | external |
| 30% | approximately what percentage of adults are estimated to be obese |
| A porprioceptively enriched envornment is one that challenges the internal balance and stabilization mechanisms of the body | true |
| Name the 3 building blocks of training | stabilization,strength,and power |
| In which building block does the phase of hypertrophy training belong | strentgh |
| Which phase of training enhances prime mover strentgh and improves the rate of force production concurrently | Phase 5 Power Training |
| What are some mechanoreceptors an their functions? | Golgi tendon organs-sense tension and rate of tensionmuscle spindles - sense length and rate of length change, causing contractionjoint receptors - sense pressure, acceleration, and deceleration at a joint. |
| List synovial joint with an example | gliding joint -Carpals of the handhinge joint -Elbowsaddle joint -Carp metacarpal joint of the thumbball and socket joint -shoulder |
| Match up the muscle with it's appropriate action during hip extension | Gluteus maximus -Agonisthamstrings -Synergisttransversus abdominis -Stabilizerpsoas - Antagonist |
| Which kind of muscle fibers are 'fast twitch' | type 2 |
| All movement is directly dictated by the nervous system? | true |
| What kind of reactive exercises would you choose for a client in phase 2. of the OPT model | stabilization |
| Reactive training aims genertate ______ force ouput in a ___ amount of time | maximal - minimal |
| match the exercises to either stabilization,stretgh or power levels of training. | stabilization -Box jump-up with stabilization strentgh -power step ups power -Ice skater power - Proprioceptive plyometrics |
| Circle which safety guidline(s) must be taken into consideration when designing a reactive traning program | -progressive-start in unustable environments |
| One adaptive benifit of cardiorespatory exercise is that it ____ resting heart rate and inc/dec exercising heart rate | decreases |
| it has been shown that performing 3 10 minute bouts of exercise is just as effective as 1 30 min continueous bout of the same exercise | true |
| The law of thermodynamics state that the body fat reduction can only take place when there is more -------- being burned then consumed? | calories |
| true statements about circuit weigh training? | -It produces greater levels of EPOC-It produuces near indentical caloric expndatre for the same given time span,when compared to walking at a fast pace. |
| Clients with an interior pelvic tilt(low back arches) should use bicycles and steppers to place the hips into flexion | false |
| The kinetic chain is made up of | Nervous System,Muscular System,Skelatal System |
| What is the process in which the body initiates the repair of dyssfunction with in the connective tissue | cumulative injury cycle |
| Active flexibilty uses the principle of | Reciprocal Inhibition |
| Which types of stretching stimlutates the Golgi tendon organ and produces auotgenic inhibition | static stretching,self myofoscial release |
| A latissiums dorsi stretch is a good static stretch for which movemnet comoensation during an overhead squat assessment | arms fall forward |
| Flexibility Training should be? | Progressive,Systematic,Based on Assessment |
| What are the three phases of Flexibilty training | corrective -self myofascial release static (static adductor)Active - self myofascial release active isolate (adductor)-functional -self myofascial release dynamic (side lunge) |
| What are the two primary adaptation achieved in this period of training | muscular endurance and stability |
| Describe the first adaptation in one sentence? (STABILIZATION) | The ability to maintain relativily low levels of force over prolonged periods of time |
| Describe the second adaptation in one sentence | Ability of the kinetic chains stabilization muscle to provide optimal dynamic joint stabilization ,maintaine correct posture |
| describes the variables to achieve the adaptation in the stabilization level | Repititions: High, Volume: low/moderate,Intensity: low/moderate,Exercises: Controlled Unstablelow/moderateExercises: Controlled Unstable |
| What are the three primary adaptations achieved in this period of training? (STRENGTH) | Strength Endurance - Hypertrophy and Maximized Strength - |
| Describe the first adaptation in one sentence? (Strength Endurance) | Ability to repeatdly produce high levels of forced over prolonged periods of time |
| Enlargement of muscle fibers in response to increase volumes of tension | Describe the second adaptation in one sentence? (STRENGTH HYPERTROPHY) |
| Describe the second adaptation in one sentence? (STRENGTH MAXIMAL) | maximum force that a muscle can produce a single voluntary effort regarding of fast load moves |
| the variables used to achieve the adaptations in the strength level? | Repetition: low/moderate, Volume:moderate/high,Intensity:moderate/high,Exercises:stable |
| Ability of the neoromuscular system to monitor and manipulate movement using the least amount of energy creating the least amount of stress on the kinetic chain | Functional Efficiency |
| Signifies the minimum pressure within the arteries though a full cardiac cycle | Diastolic pressure |
| the ability to efficiently maintain balance | Postural Equilibruim |
| Feedback from the client to the fitness professional regarding personal history | Subjective Information |
| Provides the fitness professional with a three-dementional representation of the client,which enables proper construction of a training program | Integrated Fitness Assessment |
| Measureable data that can be utilized to denote imporvements in the client,as well as the effectiveness of the program | Objective Information |
| Alignment and the function on the kinetic chain at any given moment | Structural Effinciency |
| Reflects the pressure produced by the heart as it pumps blood to the body | Systolic pressure |
| Normal soft- tissue extensibility that allows full range of motion of a joint abd has opitmum control | Flexibilty |
| When a tight psoas decreases the neurel drive to the gulteus maximums, this is an example of | Altered Reciprocal Inhibition |
| example of a function of the psoas | when doing a sit up that brings the torso (including the lower back) away from the ground and towards the front of the leg, the hip flexors (including the iliopsoas) will flex the spine upon the pelvis. |
| The body's subsitution system when there is a weak or inhibited prime mover | Synergistic Dominance |
| is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt | EPOC (Excess post-exercise oxygen consumption ) |
| State where the body's metabolism is elevated following exercise? | EPOC (Excess post-exercise oxygen consumption ) |
| Process that substitutes the Golgi Tendon Organ and produces an inhibitry effect on the muscle spindle | Autogenetic Inhibition |
| Sensory organ sensitive to changes in muscular tension and rate of change of tension | Golgi Tendon Organ |
| The number of training sessions for a given time period | Frequency |
| Point when the body can no longer produce enough energy for the muscles with normal oxygen intake | Anaerobic Threshold |
| Level of demand the activity places on the body | Intensity |
| Training that involves and places stress on the cardiorespiratory system | Integrated Cardiorespiratory Training |
| Three stage programming system that uses different heart training zones | Stage Training |
| Abiliy of the muscles to exert maximal force outpt in a minimal amount of time | Rate of force production |
| Ability of the kinetic chain to stabilize a joint during movement | Dynamic joint stablilization |
| Multisensory Condition | Training environment that provides heightened stimulation to proprioceptors and mechanoreceptors |
| Controlled instability | Training environment that is unstable as can safely be controlled by an individual |
| Limit of Ability | The distance outside of an individual's base of support that he/she can go with out losing control o there center of gravity |
| Core | The lumbo -pelvic-hip complex thoracic and cervical spine |
| Complete Protein | A food source that supplies all of the essential amino acids in appropriate ratios |
| Incomplete Protein | A food source that is low or lacking in one or more essential amino acids |
| Essential Amino Acids | Amino acids the body is unable to manufacture |
| nonessential Amino Acids | Amino Acids the body is able to manufacture |
| Gluconeogenesis | Amino acids are utilized to assist in energy production |
| General Adaptation Syndrome | General pattern of adaptation brought forth by stresses place upon the kinetic chain |
| Exhaustion | Stress that is intolerable to the client and that will produce breakdown or injury |
| Resistance Development | A stage where the kinetic chain increases its functional capacity to adapt to the stressor |
| Alarm Reaction | The initial reaction to a stressor that allows for protective processes within the body |
| Periodization | Division of a training program into the smaller progressive stages |
| The ability of the neuromuscular system to produce internal tension to overcome external force | Strength |
| Refers to the energy demand placed upon the body | Metabolic Specificity |
| Refers to the speed of concentration and exercise slection? | Neuromuscular Specificity |
| Refers to the weight and movements placed ont he body | Mechanical Specification |
| Principle that states the body will specifically adapt to the type of demand placed upon it? - Principle of Specificity | Principle of Specificity |
| smallest blood vessel /where oxygen/nutirnets/hormaones/and waste products are exchanges bewteen tissues | CAPILLARIES |
| The average daily intake that is sufficient to meet the nutrient requirment of nearly all healthy individuals | Recommended Dietary Allowance |
| The average daily nutrient intake level that is esitamted to meet the requirments of half the healthy individuals who are in a particular life stage and gender group? | Estimated Average Requirment |
| Provides guidlines for what constitutes an adequate intake of nutrition | Dietary Reference Intakes |
| When training the hypertensive client, it is imperative that the fitness professional also monitor ________. ________ or _________ positions can increase tension. | Body Position-Supine-Prone |
| Phase ________ would be appropriate for a population experiencing hypertension. Programs can be performed in a _______ style and/or using the _______ _______ _______ training system. | Phase 1 -circuit-Peripheral Heart Action |
| A principal observation in Type I osteoporosis is a deficit in _______. | Estrogen |
| 4. Osteoporosis mainly affects the neck of the _______ and _______, which are structures considered part of the core. | Femur-Vertabrae |
| 5. One of the most important risk factors that influences osteoporosis is ________. This is the highest amount of ________ a person is able to achieve during his/her lifetime. | Peak Bone Mass - Bone Mass |
| 6. Guidelines for individuals with osteoporosis include Phases ________ and ________ of the OPT model | Phase 1 and Pahse 2 |
| 7. With regard to pregnant clientele, those engaged in an exercise program prior to pregnancy may continue with ________ levels of exercise until the ________ trimester | Moderate -Third Trimaster |
| 8. As the pregnant client progresses to more advanced stages of pregnancy or after ________ week(s), performing excercises in a prone or supine position is not advised. | 12 Weeks |
| By adjusting the rest interval ________ can be regained according to the goal of the program | Energy Supplies |
| High intensity programs should be at ________ volumes to help ensure a safe training | Lower |
| Optimum training frequency for improvements in strength is ________ times per week. | 3-5 |
| Programs that exceed _______ minutes are associated with rapidly declining energy levels | 60-90 |
| Upper Intake Level values are set for each nutrientt except for ______ and ______. The ULs for these nutrients are set from supplements or pharmacological sources only? | Vitamin K - magnesium |
| Excess _______ can cause birth defects when woman is taking too much at conception and during early pregnancy | Vitamin A |
| . Excess ______ can result in the calcification of blood vessels and eventually damage the function of kidneys,heart and lungs? | Vitamin D |
| . Excess intake of ______ can interfere with the absorption ot other minerals and can cause gastrointestinal irritation? | IRON |
| Supplementation with vitamin E and _____ can complicate conditions for people on blood thinners? | Vitamin K 150 |
| large doses of anti-inflammatory drugs may interfere with _____ function and increase it's requirents? | Folic Acid |
| The storage form of carbohydrates in humans is _____________? | Glycogen |
| The rate at which ingested carbohydrates raise blood sugar and it's accompanying effect on insulin release is referred to as ________? | Glycemic Index |
| Weight gain or loss is related to total __________, not the source of food eaten? | Energy Intake |
| The limiting factor for exercise performance is ______ availibility because maximal ________ utilization cannot occur without it? | Carbohydrates and fats |
| For most moderately active adults, a carbohydrate intake between _________ is recommended? | 50%-70% |
| Got individuals participating in endurance exercise a diet consisting of __________ of total calories froom carbohydrates is recommended? | 60% |
| Of the lipids contained in foods, 95% are _______ and _______? | Fats and Oils |
| ____________ fatty acids are implicated as a risk factor for heart disease by raising bad cholesterol levels,whereas _________ fats are assoicated with increases in good cholesterol? | Saturated and Unsaturated |
| . If the goal is fat loss or to enhance overall health , a diet containg __________ of calories from fat is recommended? | 10%-30% |
| An individual should drink approximatley ___________ ounces of water a day? | 96 |
| List two attributing factors that a low carbohydrate diet has on weight loss? | Low Calorie Intake - Low of fat-free mass |
| Considerations when designing program for an obese client. explain the affects | -Lack of Balance, Proprioceptive training may be better (casues the body to use its internal balance and stabilization)-hypertension (careful to put them in a prone or supine position)Orthepedic stress (engage in weight supported exercises) |
| Type I diabetes | Impairs normal glucose management, blood suger is not optimally delivered to the cells resulting in hperglycemia(high levels of blood sugar) they must inject insulin for what body can not produce |
| TYPE II diabetes | it can produce insulin(ability), but celss are resistant to the insulin, they do not allow insullin to bring adequate amount of sugar to teh cell. |
| what to avoid when training TYPE II diabetic | Weight bearing activities..could casue blisters and micro trauma (could lead to foot infection) |
| Three side effects high protiens diets | Calcium depletionfluid imbalanceheart disease and some types of cancer |
| Order of sequnce in protein absorption -digestion | -Ingested protein enters stomach-hydrochloric acid dismantles peptide bonds-Pepsin put protein in to smaller standsof several amino acids |
| Order of sequnce in protein absorption -digestion (part II) | -some proteins leave the stomach, enter small intestines-singular aminos absorb through the intestinall wall, release into the blood supply to the liver |
| list 5 contradictions of self myofasical realese | 1. hypertensive people -requies laying down2. osteoporosis3. Pregnant (inside of leg) possible premature urine contraction)4.Varicose veins5.intermittent claudication -unless approved |
| Asking the why question | 1. better equipped to customize fitness programs2. better motivate clients (remind them of the goals)3.communicate the benefits of more sessions |
| Setting Goals?? | 1.Properly channel efforts2.boosts motiovation3. enhance performance |
| handle negativity | schedule a negative meeting, informe client not during training sessions |
| helping client ot persist in a exercise program | 1. self reward system2. encourage client to ask for support from family and freinds3. prepare clients for success and setbacks |
| Rapport | -similarity, agreement, or congruity |
| Empathy | -understanding and identifying with thoughts and feelings |
| Assessment | -determining importance or value of something allowing for direct focus into clients. (needs) |
| Developing | -designing a program and having the ability to demonstrate each component of the OPT model relates to clients |
| 3 factors building rapport | Trustcommunicationcreate confident, enthusiastice, professional presence |
| Stabilization | Muscular endurance and stabilty low levels of force overprolong period of timeprovide optimal joint stabilization |
| Strength | -strength endurance-hypertrophy-maximal strenght |
| Power | Power the ability to produce greatest power of force in hteshortes amount of timeintensity -low/highexercise -high velocity |
| Synergistice action of muscles/movement around joints | force-couple |
| muscle smaller in size, high number of capillaries, mitchondria,myoglobin | TYPE I muscle fibers |
| during the maximal strength training phase, which chest exercise is most appropriate | Barbell Bench Press |
| progressing to the strength level of the Opt model would be in what cardio zone | Zone Two |
| Sensory recptors most sensitive to change in the length of muscle and rate of change | Muscle Spindles |
| client possesses a rotated pelvis (arch back), what should he avoid | Bicycles |
| nueromuscular system to contract eccentrically, isometrically, and concetrically (all 3 planes), is best define as | Frontal Strength |
| Part of the nervous system best describes the ability to analyze,interpret responses | Integrative |
| Results in the shortening of hte muscle is what type of contraction | Concentric |
| What are Neurons comprised of | Cell Body, Axon,Dendrites |
| ability, nueromuscular system to allow optimal levels of motor unti recruitment within a muscle | intramuscular coordination |
| reverse crunch is what type of exercise | Core Stregnth |
| considered a total body strength exercise | Lunge to two-arm dumbell press |
| clients knees cabe in during the overhead squat assessmnet what muscles are likely to be tight | adductor complex |
| Name a essential amnio acid | Leucine |
| resistance training can be a hinderance if the factors occur | improper assessment and poor flexibility protocol |
| good neuromuscular control, tissue extensibility,core stabiity,and balance | dynamic stretching |
| single-led roman deadlift, increased adduction and internal rotation at the knee.. | Increase external resistance (is not regression) |
| Bioenergetic pathway, limited in capacity to sustain energy production | ATP-CP |
| exerting force, lenghtenong the muscles, what type of contraction | Eccentric |
| Actin ,Myosin make which of the following | Myofibril |
| Example of a exercise that uses the sagittal plane | Biceps Curls |
| Section of hte heart, gathers reoxygenated blood coming from the lungs | Left Atrium |
| deltoid, rotator cuff,trapezius | Synergy (dumbell shoulder press) |
| Power training block strives to improve | rate of force production |
| total amount of work performed within a specific time period | training volume |
| Poor posture and repetitve movements, create dysfunction in connective tissue | cumulative injury cycle |
| example of an objective assessmnet | Physiological Assessments |
| quadraceps, hamstring, gluteus maximus | Synergy (performing Squats) |
| some props used during reactive training | cones |
| maitaining a state of balance (kinectic chain) | Postural Equilibrium |
| divides body into left and right halves | Sagittal plane |
| concentrically accelerating hip flexion and internal rotation | Tensor fascia latae |
| responsible for sensing distortion of tissue about to stretch, compression,traction, or tension | MECHANORECEPTORS |
| core stabilization exercises are perform in what OPt model | Stabilization |
| neuromuscular system to monitor and manipulate movement during functional task using the least amount of energy | fucntional efficiency |
| rectus adominal responsible for | concentric accelerating spinal flexion |
| Gastrocnemius reponsible for | concentric accelerating plantar flexion |
| Self Myofascial release, followed by dynamic stretching | warm up for Power level client |
| poor flexibilty (limit muscle extensibility and joint range of motion) | relative flexibility |
| alignment and function of all components of the kinectic chain at any given moment | POSTURE |
| Questions taht can be answered YES or NO | directive questions |
| efficient movement requires | proper length-tension relationsproper force couple relationsproper arthrokinematics |
| Actin Myosin | myofilaments contained in MYOFIBRIL |
| high intensity,short duration | most ofetn used in ATP-CP |
| inferior | is a location referring to a position below a reference point |
| rotation chest pass | core power |
| calculate BMI | weight(kg)/height(m2) |
| body uses how many amino acids | 20 |
| EPOC -excess postexcercise oxygen consumption | bodys metabolism is elevated |
| stabililty ball dumbell press | Phase 1 (stability) |
| location referring to a positon on the back or toward the back | posterior |
| Proprioceptively enriched enviroment challenges a persons | internal balance and stabilization |
| tight muscles (overactive) feet turned out, during overhead squat | soleus |
| divides body front and back | Frontal plane |
| location referring a position above the knee | superior |
| phase of the OPT superset strength and stabilization exercises | strength endurance training |
| Step Test | Measures Cardio efficiency |
| underactive knees move inward during overhead squat | gluteus medius |
| location referring t oa position on the same side of the body | IPSILATERAL |
| finishing position of back leg for a chest rotation pass | triple extension |
| part of the training phase would you use when supersetting bench press and medicine ball chest pass | Power Training |
| reciprical inhibition to improve soft tissue extensi. | dyname stretching |
| Frontal exercise (example) | Ice skater |
| Core stabilation (example) | prone Cobra |
| Cellular Training | higher volume training (3-4 sets at 9-20 reps) |
| hypertrophy training | uses rep tempo and intensity 75-85 % |
| Stabilization endurance Training | improves stability,muscular intensity, and neurmuscular efficiency |
| two factors children have les tolerance for temperatures | higher submaximal oxygen demand and lower sweating rate |
| length at which a muscle can produce the greatest amount of force | length tension relationship |
| - A muscle that causes movement at a joint in a direction opposite to that of the joint’s agonist (prime mover | Antagonist muscle |
| A muscle that is very effective in causing a certain joint movement. Also called the prime mover. | Agonist muscle |
| Movement about a joint in which bones on either side of the joint are brought closer together, decreasing the angle of the joint. Opposite of extension. | FLEXION |
| Aspect of nearest the midline of the body; pertaining to the center. Opposite of lateral. | MEDIAL |
| The contractions of a muscle resulting in movement. Concentric and eccentric contraction are considered dynamic movements. | Dynamic |
| (ventral): front of the body | Anterior |
| farther away | Distal: |
| Inferior | Inferior |
| Inversion: | Moving sole of foot toward medial plane |
| Tempo Training 2 point |  Example: 3/2  Eccentric / Concentric |
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