Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

ACSM > Facts > Flashcards

Facts Flashcards

1
Q

FITTE

A

Frequency, Intensity, Time or Duration, Type or Mode, Enjoyment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Frequency

A

the number of sessions per day and week, how often you are exercising

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Intensity

A

how challenging the exercise is, or the amount of effort/work invested in a particular exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Time or Duration

A

the length of the exercise session, varies based on intensity and type

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Type or Mode

A

how are you exercising, what exercises will be performed?

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Enjoyment

A

the principle that it needs to be made fun in order to be a success

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

A,D,E,K

A

Fat soluble

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Dynamic exercise

A

keep joints and muscles moving. Examples are swimming, walking, cross country skiing, bicycling, weight training and house cleaning. Blood circulation, strength and endurance are improved by these continuous movements.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Static exercise

A

also known as isometrics, exerts muscles at high intensities without movement of the joints. Pushing on a heavy couch that does not move is an example of static exercise.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

SMART

A

Specific, measurable, attainable, realistic, timely

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Sinoatrial node

A

pacemaker of the heart

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Erector Spinae

A

trunk flexion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

lliosoas

A

flex hip joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

hip extension

A

hamstring

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

cool down

A

40-60% of VO2R

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Pre-contemplation

A

not ready to exercises, not interested

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

contemplation

A

thinking about making a behavior change

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

preparation

A

doing something related to exercise, but meeting guidlines

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Action

A

meeting set criteria< 6 months (most susceptible to drop out)

20
Q

Maintenance

A

meeting criteria > or = 6 months

21
Q

Visual, auditory, kinesthetic

A

seeing/hearing/doing

22
Q

Resting Heart Rate (HR resting)

A

beats per minute, first thing in morning, at rest averaged over 3 days

23
Q

Maximal Heart Rate (HR max)

A

all out effort 220-age

24
Q

Heart Rate Reserve (HRR)

A

Difference between maximum and resting heart rates

25
Q

Training Heart Rate (THR)

A

Reflects training intensity range bpm for safety and effectiveness

26
Q

Oxygen Uptake Reserve (VO2R)

A

Difference between maximium and resting oxygen uptake

27
Q

Karvonen Method/ HR Reserve Method
HRmax-HRrest=HRR
(HRR x Training %) + HRrest =THR Training heart rate

A

Uses % HRR -40-85% HRR rather than percentage of estimated Maximum Heart Rate 64-94% HRmaz

28
Q

Spinal curves

A

7 cervical, 12 thoractic, 5 lumbar and sacral-pelvic

29
Q

Obliques

A

spinal rotation & Lateral flexion

30
Q

Gastrocnemius/ Tibialis anterior

A

plantar flexion/ dorsiflexion

31
Q

Quadriceps/ Hamstrings

A

Knee extension/ knee flexion

32
Q

Gluteus maximus/ liopsoas

A

Hip extension/ hip flexion

33
Q

biceps brachii/ triceps brachii

A

elbow flexion/ extension

34
Q

Erector spinae/ abdominals

A

spinal extension/ flexion

35
Q

Rotator cuff muscles (SITS)

A

shoulder Abd/ external rotation/internal rotation

36
Q

Latissimus dorsi/ medial deltoid

A

shoulder adduction/ abduction

37
Q

pectoralis major/ posterior deltoid

A

shoulder horizontal add/ abd

38
Q

Mid Trapezius/ pectoralis Major

A

scapular retraction(Add)/ Protraction(abd)

39
Q

Agonist

A

Prime movers

40
Q

Antagonist

A

opposing muscle

41
Q

Synergists

A

involved in stabilizing, fixating or assisting at a joint

42
Q

1 MET= VO2(mlkg _1min_1) / 3.5

A

Metabolic Equivqlqnt Units (mETs)

43
Q

1g of carbs

A

4 kcal

44
Q

1g of protein

A

4 kcal

45
Q

1 g fat

A

9 kcal

46
Q

1 g alcohol

A

7 kcal

47
Q

1 pound fat =

A

3500 kcal

ACSM (20 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions