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1
Q

oxygen debt

A

EPOC
-oxygen uptake that is maintained to restore the body to pre-exercise condition. Oxygen uptake is related to the duration and intensity of the exercise performed

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2
Q

lactic acid

A

-responsible for feelings of muscle fatigue

-converted to lactate in blood and muscles

-conversion to lactate and clearing out of the blood by oxidation is an indication of ability to recover

-end product of fast glycolysis during reduced oxygen availability

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3
Q

metabolic process

A

total process of the breakdown of food molecules to release energy and the subsequent use of that energy to build up new molecules within the body

-combined process of catabolic and anabolic functions

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4
Q

parts of the body’s respiratory centre

A

Dorsal, ventral and pneumotaxic respiratory groups are groups of neurons in the pons and medulla oblongata, the lower portion of the brain stem, which controls the rate of ventilation

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5
Q

when would systolic blood pressure change from 220 to 260

A

during aerobic exercise
-diastolic pressure would likely remain the same as while at rest or even decrease slightly

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6
Q

QRS complex of ECG represents

A

ventricular depolarization

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7
Q

P wave of ECG represents

A

atrial depolarization

a-v
atrium at top pumps to ventricle

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8
Q

what is the cardiovascular system responsible for

A

transport of nutrients, removal of waste and overall environmental maintenance to support the body’s function

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9
Q

what is serous

A

a form of fascia which is fluid filled
-makes up protective membranes that cover the internal viscera

-also superficial and deep fascia

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10
Q

fascia

A

sheath of stringy connective tissue that surrounds every part of the body
-provides support to your muscles, tendons, ligaments, tissues, organs, nerves, joints and bones

-healthy = flexible and stretches

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11
Q

golgi tendon organs function

A

sense change in the tension of muscle

-send messages that indicate that the muscle is about to engage in dangerous action resulting from extreme tension

tendon = connects muscle to bone

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12
Q

proprioceptors

A

relay information to the central nervous system about changes in the body and limbs positions due to muscular motions

-help maintain balance and posture and are found in the muscles, tendons and joints

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13
Q

sodium potassium pump

A

controls the process of changing membrane potential in the nerve cell membrane by allowing sodium ions to rush into the cell

-causes change in voltage which in turn causes an AP to be conducted along the length of the axon

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14
Q

role of Ca in muscle stimulation process

A

calcium binds with troponin which subsequently shifts the tropomyosin off the binding sites, freeing them up for the myosin cross-bridges to attach themselves

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15
Q

sarcoplasm role

A

stores glycogen and myoglobin and is made up of lipids, enzymes and cellular organelles.

-comparable to the cytoplasm in other cells, but more specific functions in the MUSCLE CELL

-stored glycogen is a source of energy and myoglobin is used for oxygen binding

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16
Q

structures of a muscle from smallest to largest

A

muscle fiber, endomysium, fascicles, perimysium, epimysium

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17
Q

fascicles

A

bundle of skeletal muscle fibers surrounded by perimysium, a type of connective tissue

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18
Q

why does angle change the calculation of work

A

force of friction

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19
Q

pennate muscle arrangement

A

resembles the layout of a feather, with angled fibers

allows for reduced inertial resistance

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20
Q

two factors that make up fluid resistance

A

surface drag and form drag

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21
Q

surface drag

A

cause by the action of friction on the surface of an object

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22
Q

form drag

A

from the molecules pressing against the object as it moves through the fluid

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23
Q

diet and resistance training

A

does not affect adaptations to resistance training

-it clearly will affect the ability to perform, especially over long term , it does not directly impact the associated adaptations

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24
Q

aerobic training effect on insulin

A

increased sensitivity to insulin due to long term aerobic training

-can affect the status of a diabetics health as aging occurs

-helps counteract naturally decreasing insulin sensititivty that occurs with age

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25
role of insulin
allows glucose from blood into muscle, fat, and liver here it is used for energy
26
recommended daily intake of carbs for non performance ppl
5-6 grams per kilogram of body weight
27
daily intake for male and females for calcium
1000 mg/day
28
thermogenic effect
body experiences a relaxing effect due to a cascade of certain events catalyzed by exercise. -overall effect is a reduced amount of afferent stimulation to the brain and resultant relaxation
29
good way to increase self-efficacy
achieving success
30
hypertension
risk for coronary artery disease which results in vascular injury and increased vascular wall stress
31
reliability
a tests ability to consistently achieve nearly identical results when the same basic method is used
32
what should clients stay away from before performing assessment tests
non-medical chemicals that affect HR -energy drinks -supplements
33
what is an aneroid sphygmomanometer used for
detect blood pressure -non invasive method used with an inflating cuff and stethoscope for detecting BP
34
sit and reach
test to assess future risk of developing lower back pain -lack of flexibility through back and hips
35
hyperlaxity
can lead to problems in a flexibility training program -people can move their joints beyond the normal range of motion -need to be cautious of stretching exercises in order not to promote further laxiry
36
example of dynamic flexibility movement
lunge walk
37
during free weight overhead or over the face exercise where is the SAFEST spot to provide spotting
the wrist
38
exercise relationship with thirst
exercise can blunt the thirst mechanism -need to drink before we are thirsty
39
water absorption
water gets absorbed quickest from digestive tract into tissues compared to energy and electrolyte drinks
40
when hydration is important during exercise
equally important before, during and after exercise in order to maintain adequate hydration in the cells
41
effects of hydration on body mechanisms
adequate hydration -> reduce body core temp, heart rate and RPE
42
result of poor positioning on stationary bike where hips rock and extended leg locks
knee and back pain (seat needs to be lowered)
43
slow overstride in running =
more impact more air time more vertical motion which all lead to slow speed of overall running movement
44
structural core exercise
place axial stress on the spine and use the muscles of the torso to keep the body posture upright eg. squat, lunges, deads
45
arrangement
trainer plans exercises within a workout to minimize the impact of one exercise on the ability to properly perform subsequent ones. -helps work different areas without causing too much fatigue to one muscle group that causes negative impact on the ability to perform the remainder of the workout
46
trial load
a way to test clients strength and rep max using body weight. -this method uses an exercise specific numerical factor that is comparable to a percentage of their body weight
47
2 for 2 rule
client can perform 2 more reps than the rep goal for the final set of an exercise for 2 consecutive sessions -> load should be increased in all sets of that exercise the next session -> ensures continued forward progress in training
48
frontal plane
divides the body into dorsal and ventral positions (front and back) eg. lateral lunges , lateral should raise , suitcase carry , lateral shuffle, jumping jack
49
sagital plane
divides body into left and right sections eg. forward lunge, squat, deadlift, run, walk
50
transverse plane
divides body into upper and lower sections eg. rotational movements, paloff press, wood chops,
51
metabolic syndrome
a group of five conditions that can lead to heart disease, diabetes, stroke and others
52
duties of a personal trainer
MATER motivate assess train educate refer
53
waist to hip ratio that puts clients at risk
men over 0.95 women over 0.86
54
tachycardia
resting heart rate over 100 bpm
55
process goals
goals over which the individual has complete control that deal with the technique or strategy neccessary to perform well
56
performance goal
goals that specify a specific standard to be achieved
57
HRR
HRmax - HR rest
58
target HR
(220-age ) x % effort
59
how often should belts, chains, flywheels and other joints of cardio equipment be lubricated
bi weekly
60
correct hallway and pathway circulation width
60 inches
61
how many steps in the ymca step test
72 step up on box or 3 mins and then sit and someone tracks your heart rate recovery over 1 minute of rest
62
aerobic training will not increase which type muscle fibers
type 2
63
feasibility study
determines whether the cost, facility location, projected needs , and projected usage of the facility can match the needs analysis
64
macrotrauma
injuries caused by sudden and obvious episodes of tissue overload and subsequent damage
65
overuse injuries
injuries that typically result from repeated dysfunctional activities
66
maximum walking distance from any potential injury site to an AED
90 seconds
67
waist girth considered to be at risk of coronary heart disease
men < 102 cm , women < 88cm
68
age risk of coronary heart disease
men 45 women 55
69
moderate and high risk stratification requires what
medical exam and graded exercise test before vigorous exercise
70
diet history
eating habits and estimation of weight over past few years
71
considered not leading a sedentary life
30 mins of activity 3 times a week for 3 months 30 3 and 3
72
RT for those with hypertension
1-3 sets of 16-20 reps at 50-60% 1RM with 2-3 min rest periods
73
initial increase in blood volume during first few days of aerobic training program
increased plasma volume
74
pre adolescent clients should only increase load by what percent for RT
5-10%
75
minimum frequency in obese individuals for aerobic training a week to lose fat
5
76
efforts to eliminate, reduce or transfer the chance of untoward events such as injuries or falls
risk management strategies
77
accreditation
recognizition that an organizations educational program test meets specific criteria
78
standards
establishes parameter of approach practice for a profession
79
licensure
state mandated and approved proccess by which certain professionals are authorized to provide defined services to others
80
certification
displayed enough knowledge to be considered a professional
81
bottom position of back squat reached when
-trunk begins to round or flex forward -thighs are parralel to the ground -heels rise of the floor
82
1 or fewer risk of CVD considered
low risk
83
protein for an individual
body weight in kg x 0.8 grams = grams
84
calories per lb for an individual with heavy activity level
23kcal/pound
85
RHR because of aerobic training
decreases
86
endocrine response in reaction to a bout of aerobic exercise
increase glucagon secretion, decrease insulin secretion
87
hormone that increase blood delivery in response to aerobic exercise
epinephrine
88
this hormone stimulates the use of protein in glycolisis, promotes the use of fat as an energy source and aids in maintining normal blood glucose levels
cortisol
89
epinephrine released from
adrenal medulla
90
cortisol released from
adrenal cortex -cortisol -> cortex
91
what type of twitch fibers are lost when stopping RT
fasttwitch
92
which system stressed during RT
anaerobic
93
stretch moved at a slow constant speed to the end point to relax and simultaneously lengthen the stretched muscle
static
94
how much space on each end of BP bar
3 feet
95
form released for potential harm during PA
waiver
96
space required b/w people lifting
3 feet
97
how often should RT machines be inspected
weekly
98
rt causes what changes in fibre type
2x to 2 a ? (not sure)
99
increase plasma volume increase what during in blood during acute aerobic exercise
hematocrit
100
hematocrit
percentage of red blood cells in blood -RBC= carrying oxygen through body
101
screening tools
parq and medical history forms
102
release of liability
added level of liability protction -agreement that participant relinquishes rights to collect damages in case of injury -works in conjunction with the informed consent

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