fitness trainer exam for NETA
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| name the 5 components of physical activity | 1.body composition 2.flexibility 3.muscular strength 4.muscular endurance 5. CRE
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| 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
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| 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)
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| the thrmal effect of digesting the food we eat contributes to roughly _____% of daily energy | 10
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| 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
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| 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
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| saturated fats are _______@ room temp while un saturated fats are ________@ room temp | saturated=solid unsat=liquid
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| 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
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| describe teaching in small segements/blocks | group of movements followed by another group of movements ABCD+EFGH=IJKL
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| what is interval training | exercise that involves the combo of hi intensity work periods with lower intensity active recovery periods
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| what are anatomical/structural limits to ROM | limits defined by the skeletal structure and/or connective tissue
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| what are anatomical/structural limits to ROM | limits defined by the skeletal structure and/or connective tissue
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| 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
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| 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
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| what is steady state exercise | exercise that focuses on maintaining a given HR for an extended period of time
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| 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
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| 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,
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| linear progression | teaching one movt at a time; each new move follows the previous one A+B+C+D+E+F+G+H.....
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| extension | increasing the joint angle, returning to anatomical position from flexion.
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| flexion | decreasing the joint angle, bringing 2 body parts together
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| recommended days for CRE training | 3-5 days per week
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| recommened days for strength training | 2-3 days per week
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| fast twitch muscles (type II) | capacity for both aerobic and anaerobic energy transfer; generate fast and forceful contractions but fatigue quickly (<2min)
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| 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
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| Concentric | phase of an isotonic muscle contraction in which the muscle shortens against restistance
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| drill a skill | repeating a movt over and over to achieve success of the movt AAAAAAAA+BBBBBBBBB
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| 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;
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| isometric | restistance training that involves muscular contractions during which there is no change in the length of the muscle...no movt
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| 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)
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| isokinetic | resistance training that involves dynamic muscle contractions during which the speed of the movt is controlled (hydraulic and pneumatic equip)
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| ball and socket joint | ball like head of one bone fits into socket of another ....shoulder and hip
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| pivot joint | a ring of bone rotates about a process of bone ...skull on its c-1 rotates around c-2
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| saddle joint | convex surface of one bone sits on the concave surface of another .....carpal-metacarpal of thumbs
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| hinge joint | c-shaped surface of one bone swings about rounded surface of another ...elbow and knee
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| ellipsoid or condyloid joint | reduced ball and socket configuration, no rotation allowed .....wrist
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| gliding joint | 2 opposed flat surfaces of bone glide across one another allowing for movt in all directions ...intercarpal joints of the hand
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| what kind of joint artic is the knee | combo of hinge, gliding and pivot
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| what are the 12 basic muscle groups | calves, quads, hamstrings, gluts, low back, abs, upper back, shoulders, lats, chest, biceps, triceps
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| 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
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| stages of change model | pre-contemplation contemplation preparation action maintaenance relapse
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| phosphagen system | -substrate=CP -duration=1-10 seconds -recovery= up to 3 min -power/speed activities
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| aerobic respiration | -substrate=glycogen/glucose -duration=+2min -recovery=2-24 hours to replenish glycogen stores -continuous long duration, moderate intensity, lg muscle group activities
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| what are the 4 energy systems | (anaerobic) phosphagen anaerobic resp (aerobic) aerobic resp fatty acid oxidation
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| agonist | muscle that contracts and produces movt of the joint
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| antagonist | muscle that opposes the agonist and needs to relax in order to allow the agonist to contract
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| eccentric | the phase of an isotonic muscle contraction in which the muscle lengthens against resistance
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| fatty acid oxidation | substrate= fatty acids duration= extended periods of time recovery=2-24 hours cont, long durations, mod intensity large muscle group activities
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| anaerobic respiration | substrate= lactic acid duration=10sec-2min recovery=few min up to 45 min speed/strength
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| what are the keys to behavior change | true desire, strong belief, knowledge, plan for change, setbacks, progress
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| motivation strategies | set realistic goals, behavioral contracts, rewarding progress, support network,
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| neuroplasticity | the changing of neurons, the organization of their networks and their functions via new experiences
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| level of arousal | refers to the overall readiness of the human organism to engage in activity
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| name 2 types of motivation | extrinsic (external) and intrinsic (internal and has higher success rate)
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| name some strategies to promote exercise adherence | enjoyable, availability and convienence, attainable goals, focus on individual health benefits, social support
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| what % of the body is made up of H2O | 60%
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| FITTR Principle | Frequency, Intensity, Time, Type, Recovery
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| # of cals in one gram of fat=_____ | 9
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| # of cals in one gram of protein=_____ | 4
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| # of cals in one gram of carbs=_______ | 4
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| VO2 max | The max amount of O2 that can be utilized by the muscles during maximum exercise
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| Exercisers who sweat excessively should at least drink ______ cups of H2O per # of H2O lost during exercise | 2 cups
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| what are the 4 main sources of influence that can develop self-efficacy | mastery experiences, social modeling, social persuasion, stress perception reduction
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| how many bones are in the human skeleton | 206
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| the axial skeleton is made up of what | skull spine sternum ribs
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| how many bones in the axial skeleton | 80
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| what makes up the appendicular skeleton | arms and legs
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| how many bones in the appendicular skeleton | 126
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| what sources does energy come from | carbs, proteins and fats (fuels convert to ATP)
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| name the non-essential nutrients | fiber, cholesterol, alcohol
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| name the 6 essential nutrients | vitamins, minerals, water, carbs, protein, fat
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| sagittal plane | divides down the middle betwee sides
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| frontal plane | divides between front and back
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| transverse plane | divides top to bottom
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| scaption | 15-20 degrees forward from the frontal plane in line with the scapular surface while in anatomical position
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| how many bones in the cervical spine | 7
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| how many bones in the thoracic spine | 12
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| how many bones in the lumbar spines | 5
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| tendons attach ________to_________ | muscle to bone
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| ligaments attach _________to_________ | bone to bone
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| what are the 3 types of muscle tissue | cardiac, smooth and skeletal
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| ATP | high energy molecule
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| ADP | low energy molecule
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| prime mover | the muscle most effective in the action
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| synergist | group of more than one muscle that produces identical action @ the joint
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| stabilizer | hold or stabilizes joint so that a prime mover and synergist muscle group can accomplish their task
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| tidal volume | amount of air in one breath
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| respiratory rate | # of breaths in one minute
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| stroke volume | amount of blood pumped with each heartbeat
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| body composition refers to what | ration of lean body mass to body fat
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| strain | when a muscle or tendon is overstretched, ripped or torn
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| sprain | when a joint undergoes stress that causes damage to a ligament
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| fracture | when a bone is broken but does not break the surface of the skin
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| shin splints | swelling or tearing of the anterior tibialis muscle fibers
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| stress fracture | when the force exerted upon a bone exceeds the structural strength fo the bone
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| muscular strength | the max force a muscle can exert against a resistance
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| 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
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| rhythm | regular pattern of sound
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| beat/count | regular pulsations that have an even rhythm and occur in continuous patterns of strong and weak
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| downbeat | the first strong beat of a phrase
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| tempo | the rate of speed at which music is played
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| upbeat | the weaker beat that immediately follows the downbeat
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| measure | contains upbeats, downbeats and it is how the music is organized
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| phrase | what is made up of 4 count measures
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| 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
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| normal resting heart range range | 60-100
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| systolic blood pressure | resistance of blood flow during a contraction of the left ventricle
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| diastolic blood pressure | amount of resistance of blood flow during a contraction of the right ventricle
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| BMI of 30 = | obese
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| BMI of 25= | overweight
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| 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......
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| nyotactic reflex | contraction of a muscle being stretched in response to the speed and intensity of a stretch
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