Save
Busy. Please wait.
Log in with Clever
or

show password
Forgot Password?

Don't have an account?  Sign up 
Sign up using Clever
or

Username is available taken
show password

Your email address is only used to allow you to reset your password. See our Privacy Policy and Terms of Service.


Already a StudyStack user? Log In

Reset Password
Enter the associated with your account, and we'll email you a link to reset your password.

Question

name the 5 components of physical activity
click to flip
focusNode
Didn't know it?
click below
 
Knew it?
click below
Don't know

Question

what are the 11 principles of injury prevention
Remaining cards (110)
Know
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.

  Normal Size     Small Size show me how

NETA group x exam

fitness trainer exam for NETA

QuestionAnswer
name the 5 components of physical activity 1.body composition 2.flexibility 3.muscular strength 4.muscular endurance 5. CRE
what are the 11 principles of injury prevention 1.proper warm up 2.biomechanics 3.do not exercise thru pain 4.program design 5.muscular balance 6.equipment 7.shoes 8.flooring 9.workout pace 10.cool down 11.stretching
what is CRE aerobic fitness; the maximal capacity of the heart, blood vessels and lungs to deliver O2 and nutrients to the working muscles; measured in term of VO2max (max O2 consumption)
the thrmal effect of digesting the food we eat contributes to roughly _____% of daily energy 10
what is the heart Rate Reserve Formula (HRR) method used to determine what an individuals heart rate should be based on age and desired intensity
what is the Aerobic Threshold (AT) (Lactate Threshold) point during exhaustive, all out exercise @ which lactic acid builds up in the blood stream faster than the body can remove it. It is a by product of the anaerobic enery pathway. Untrained=low AT of 55%of VO2max elite trained= hi AT of 80-90% of VO2ma
saturated fats are _______@ room temp while un saturated fats are ________@ room temp saturated=solid unsat=liquid
physiological limits to ROM limits defined by contractile tissue; sliding filament theory states that a muscle cannot contract if it has been lengthened past a point where the actin-myosin filaments are no longer over-lapping or if the muscle is fully shortened
describe teaching in small segements/blocks group of movements followed by another group of movements ABCD+EFGH=IJKL
what is interval training exercise that involves the combo of hi intensity work periods with lower intensity active recovery periods
what are anatomical/structural limits to ROM limits defined by the skeletal structure and/or connective tissue
what are anatomical/structural limits to ROM limits defined by the skeletal structure and/or connective tissue
what are biomechanical limits to ROM limits defined by the levers and muscles involved; specific to each movt pattern, the type of resistance and direction of resistance
what are neurological limits to ROM limits defined by the neuro input to the muscles involved; these limits may be the most modifiable as the patterns are established and rehearsed
what is steady state exercise exercise that focuses on maintaining a given HR for an extended period of time
one # of fat contains _________calories so creating a coloric deficit of ______per day thru diet and exercise would = 1-2# lost per week 3500 500
add-on teaching method teaching method that takes steps and combos being built in a sequence adding on one element at a time A+B, AB+C, ABC+D, ABCD,
linear progression teaching one movt at a time; each new move follows the previous one A+B+C+D+E+F+G+H.....
extension increasing the joint angle, returning to anatomical position from flexion.
flexion decreasing the joint angle, bringing 2 body parts together
recommended days for CRE training 3-5 days per week
recommened days for strength training 2-3 days per week
fast twitch muscles (type II) capacity for both aerobic and anaerobic energy transfer; generate fast and forceful contractions but fatigue quickly (<2min)
slow twitch muscles (type I) slow oxidative fibers; require O2 to re-synthesize ATP to produce energy for contraction; fatigue resistant for increased aerobic activity
Concentric phase of an isotonic muscle contraction in which the muscle shortens against restistance
drill a skill repeating a movt over and over to achieve success of the movt AAAAAAAA+BBBBBBBBB
metabolic method (MET) metabolic equivalent, the amt of O2 consumed @ rest; indicator of aerobic capacity, determines training intensity by measuring participant's VO2max during a graded exercise test;
isometric restistance training that involves muscular contractions during which there is no change in the length of the muscle...no movt
Isotonic resistance training that involves both a concentric and eccentric phase of muscle contraction performed against a fixed workload (free weights and resistance training machines)
isokinetic resistance training that involves dynamic muscle contractions during which the speed of the movt is controlled (hydraulic and pneumatic equip)
ball and socket joint ball like head of one bone fits into socket of another ....shoulder and hip
pivot joint a ring of bone rotates about a process of bone ...skull on its c-1 rotates around c-2
saddle joint convex surface of one bone sits on the concave surface of another .....carpal-metacarpal of thumbs
hinge joint c-shaped surface of one bone swings about rounded surface of another ...elbow and knee
ellipsoid or condyloid joint reduced ball and socket configuration, no rotation allowed .....wrist
gliding joint 2 opposed flat surfaces of bone glide across one another allowing for movt in all directions ...intercarpal joints of the hand
what kind of joint artic is the knee combo of hinge, gliding and pivot
what are the 12 basic muscle groups calves, quads, hamstrings, gluts, low back, abs, upper back, shoulders, lats, chest, biceps, triceps
self-efficacy peples beliefs about their capabilities to produce designated levels of performance that have an influence over events that affect their lives. Determines how people feel, think, motivate themselves and behave
stages of change model pre-contemplation contemplation preparation action maintaenance relapse
phosphagen system -substrate=CP -duration=1-10 seconds -recovery= up to 3 min -power/speed activities
aerobic respiration -substrate=glycogen/glucose -duration=+2min -recovery=2-24 hours to replenish glycogen stores -continuous long duration, moderate intensity, lg muscle group activities
what are the 4 energy systems (anaerobic) phosphagen anaerobic resp (aerobic) aerobic resp fatty acid oxidation
agonist muscle that contracts and produces movt of the joint
antagonist muscle that opposes the agonist and needs to relax in order to allow the agonist to contract
eccentric the phase of an isotonic muscle contraction in which the muscle lengthens against resistance
fatty acid oxidation substrate= fatty acids duration= extended periods of time recovery=2-24 hours cont, long durations, mod intensity large muscle group activities
anaerobic respiration substrate= lactic acid duration=10sec-2min recovery=few min up to 45 min speed/strength
what are the keys to behavior change true desire, strong belief, knowledge, plan for change, setbacks, progress
motivation strategies set realistic goals, behavioral contracts, rewarding progress, support network,
neuroplasticity the changing of neurons, the organization of their networks and their functions via new experiences
level of arousal refers to the overall readiness of the human organism to engage in activity
name 2 types of motivation extrinsic (external) and intrinsic (internal and has higher success rate)
name some strategies to promote exercise adherence enjoyable, availability and convienence, attainable goals, focus on individual health benefits, social support
what % of the body is made up of H2O 60%
FITTR Principle Frequency, Intensity, Time, Type, Recovery
# of cals in one gram of fat=_____ 9
# of cals in one gram of protein=_____ 4
# of cals in one gram of carbs=_______ 4
VO2 max The max amount of O2 that can be utilized by the muscles during maximum exercise
Exercisers who sweat excessively should at least drink ______ cups of H2O per # of H2O lost during exercise 2 cups
what are the 4 main sources of influence that can develop self-efficacy mastery experiences, social modeling, social persuasion, stress perception reduction
how many bones are in the human skeleton 206
the axial skeleton is made up of what skull spine sternum ribs
how many bones in the axial skeleton 80
what makes up the appendicular skeleton arms and legs
how many bones in the appendicular skeleton 126
what sources does energy come from carbs, proteins and fats (fuels convert to ATP)
name the non-essential nutrients fiber, cholesterol, alcohol
name the 6 essential nutrients vitamins, minerals, water, carbs, protein, fat
sagittal plane divides down the middle betwee sides
frontal plane divides between front and back
transverse plane divides top to bottom
scaption 15-20 degrees forward from the frontal plane in line with the scapular surface while in anatomical position
how many bones in the cervical spine 7
how many bones in the thoracic spine 12
how many bones in the lumbar spines 5
tendons attach ________to_________ muscle to bone
ligaments attach _________to_________ bone to bone
what are the 3 types of muscle tissue cardiac, smooth and skeletal
ATP high energy molecule
ADP low energy molecule
prime mover the muscle most effective in the action
synergist group of more than one muscle that produces identical action @ the joint
stabilizer hold or stabilizes joint so that a prime mover and synergist muscle group can accomplish their task
tidal volume amount of air in one breath
respiratory rate # of breaths in one minute
stroke volume amount of blood pumped with each heartbeat
body composition refers to what ration of lean body mass to body fat
strain when a muscle or tendon is overstretched, ripped or torn
sprain when a joint undergoes stress that causes damage to a ligament
fracture when a bone is broken but does not break the surface of the skin
shin splints swelling or tearing of the anterior tibialis muscle fibers
stress fracture when the force exerted upon a bone exceeds the structural strength fo the bone
muscular strength the max force a muscle can exert against a resistance
muscular endurance the ability of a muscle or muscle group to repeatedly contract against a force or resistance over an extended period of time without becoming fatigued
rhythm regular pattern of sound
beat/count regular pulsations that have an even rhythm and occur in continuous patterns of strong and weak
downbeat the first strong beat of a phrase
tempo the rate of speed at which music is played
upbeat the weaker beat that immediately follows the downbeat
measure contains upbeats, downbeats and it is how the music is organized
phrase what is made up of 4 count measures
beats per minute (BPM) the tempo of a piece that is typically written at the start of a piece of music and in modern music is usually indicated by this
normal resting heart range range 60-100
systolic blood pressure resistance of blood flow during a contraction of the left ventricle
diastolic blood pressure amount of resistance of blood flow during a contraction of the right ventricle
BMI of 30 = obese
BMI of 25= overweight
pyramid/movement reduction teaching method gradually decreasing the number of reps of a particular pattern A X8 B X8 C X8 D X8; A X4 B X4......
nyotactic reflex contraction of a muscle being stretched in response to the speed and intensity of a stretch
Created by: knudsenfamily
 

 



Voices

Use these flashcards to help memorize information. Look at the large card and try to recall what is on the other side. Then click the card to flip it. If you knew the answer, click the green Know box. Otherwise, click the red Don't know box.

When you've placed seven or more cards in the Don't know box, click "retry" to try those cards again.

If you've accidentally put the card in the wrong box, just click on the card to take it out of the box.

You can also use your keyboard to move the cards as follows:

If you are logged in to your account, this website will remember which cards you know and don't know so that they are in the same box the next time you log in.

When you need a break, try one of the other activities listed below the flashcards like Matching, Snowman, or Hungry Bug. Although it may feel like you're playing a game, your brain is still making more connections with the information to help you out.

To see how well you know the information, try the Quiz or Test activity.

Pass complete!
"Know" box contains:
Time elapsed:
Retries:
restart all cards