ALL Flashcards
(274 cards)
1
Q
Muscle Imbalances
A
Alteration of a muscle length surrounding a joint
2
Q
Obesity
A
The condition of being considerably overweight and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over his or her recommended weight
3
Q
What is the BMI of a typical obese individual
A
30 or greater
4
Q
Refers to a person with a body mass index of 25-29.9 or who is between 25-30 pounds over the recommended weight
A
Overweight
5
Q
These are also known as cholesterol and triglycerides and are carried in the bloodstream by protein molecules known as HDL and LDL
A
Blood lipids
6
Q
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins
A
Diabetes mellitus
7
Q
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility and a lack of core and joint stability
A
Deconditioned
8
Q
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body positions and limb movement
A
Proprioception
9
Q
An unstable physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms (examples include using stability balls and single-leg squats versus traditional
A
Proprioceptively enriched movement
10
Q
Smaller divisions of training progressions that fall within the three building blocks of training
A
Phases of training
11
Q
A muscle’s ability to contract for an extended period
A
Muscular endurance
12
Q
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
A
Neuromuscular efficiency
13
Q
What is the first phase of training that should be completed before anything else to prevent injury and or tension at the joints
A
Stabilization training
14
Q
The muscle that acts as the initial and main source of motive power
A
Prime mover
15
Q
Set of two exercises that are performed back-to-back without any rest between them
A
Superset
16
Q
What type of training goal should be done by individuals with a goal of maximal muscle growth
A
Hypertrophy training
17
Q
ability of muscles to exert maximal force output in a minimal amount of time
A
Rate of force production
18
Q
the combination and interrelation of the nervous, muscular, and skeletal systems
A
human movement systems
19
Q
A conglomeration of billions of cells specifically designed to provide a communication network within the human body
A
Nervous system
20
Q
The ability of the nervous system to sense changes in either the internal or external environment
A
Sensory function
21
Q
The ability of the nervous system to analyze and interpret sensory information to allow proper decision making, which produces the appropriate response
A
Integrative function
22
Q
The neuromuscular response to the sensory information
A
Motor function
23
Q
The functional unit of the nervous system
A
Neuron
24
Q
These neuron transmit nerve impulses from effector sites via receptors to the brain and spinal cord – respond to touch, sound light and other stimuli
A
Sensory neurons
25
Transmit nerve impulses from one neuron to another
Interneurons
26
Transmit nerve impulses from the brain and spinal cord to effector sites
Motor neurons
27
The portion of the nervous system that consists of the brain and spinal cord
Central nervous system
28
Cranial and spinal nerves that spread throughout the body
Peripheral nervous system
29
Sensory receptor responsible for sensing distortion and pressure in body tissues
Mechanoreceptors
30
Receptors sensitive to change in length of the muscle and the rate of that change
Muscle spindles
31
Receptors sensitive to change in tension of the muscle and the rate of that change
Golgi-tendon organs
32
Receptors surrounding a joint that respond to pressure, acceleration, and declaration of the joint
Joint receptors
33
The body's framework composed of bones and joints
Skeletal system
34
Provide a resting ground for muscles and protection of vital organs
Bones
35
Junction of bones, muscles and connective tissue at which movement occurs
Joints
36
Portion of the skeletal system that consists of the skull, rib cage, and vertebral column
Axial Skeleton
37
Portion of the skeletal system that includes the upper and lower extremities
Appendicular Skeleton
38
The link between the axial and appendicular skeleton
Pelvic girdle
39
The process of resorption and formation of bone
Remodeling
40
A type of bone cell that removes bone tissue
Osteoclasts
41
A type of cell that is responsible for bone formation
Osteoblasts
42
The end of long bones, which is mainly composed of cancellous bone, and house much of the red marrow involved in red blood cell production
Epiphysis
43
The shaft portion of a long bone
Diaphysis
44
The region of a long bone connecting the diaphysis to the epiphysis -- a layer of cartilaginous cells in which growth in length of the diaphysis occurs
Epiphyseal plate
45
A dense membrane composed of fibrous connective tissue that closely wraps all bone
Periosteum
46
The central cavity of bone shafts where marrow is stored
Medullar cavity
47
Cartilage that covers the articular surfaces of bone
Articular cartilage
48
flattened or indented portions of bone which can be muscle attachment sites
depressions
49
projections protruding from the bone where muscles, tendons, and ligaments can attach
processes
50
A series of irregularly shaped bones called vertebrae that houses the spinal cord
Vertebral column
51
1st Seven vertebrae starting at the top of the spinal column
cervical spine
52
twelve vertebrae located in the upper/middle back behind the ribs
thoracic spine
53
five vertebrae of the low back below the thoracic spine
lumbar spine
54
triangular bone located below the lumbar spine
sacrum
55
located below the sacrum, more commonly known as the tailbone
coccyx
56
More specific term for joint motion
anthrokinematics
57
joints that are held together by a joint capsule and ligaments and are most associated with movement in the body
synovial joints
58
This joint is a non-axial joint and is the simplest moving of all joints
gliding joint
59
these joints because the condyle of one bone fits into the cavity of another bone to form the joint
condyloid joints
60
uniaxial joint allowing movement predominately in only the saggital plane
hinge joint
61
this joint is only found in the carpometacarpal joint in the thumb, allowing movement in two planes of motion
saddle joint
62
these joints are found in the atlantoaxiao joint at the base of the skull and the radioulnar joint of the elbow, allowing movement in one plane of motion
pivot joints
63
these are the most mobile of all joints, allowing movement in all three planes
ball-and-socket joints
64
joints that do not have a joint cavity, connective tissue, or cartilage
Nonsynovial joint
65
primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance and the limitation of improper joint movement
ligament
66
What is the best type of exercise for bone strength and health
weight-bearing exercise
67
Series of muscles that moves the skeleton
muscular system
68
A layer of connective tissue that surrounds the muscle
epimysium
69
the connective tissue that surrounds fascicles
perimysium
70
the deepest layer of connective tissue that surrounds individual muscle fibers
endomysium
71
connective tissue that attach muscle to bone and provide as an anchor for muscles to produce force
tendons
72
the functional unit of a muscle that produces muscular contraction and consist of repeating sections of actin and myosin
sarcomere
73
the contraction of a muscle generated by neural stimulation
neural activation
74
A motor neuron and all of the muscle fibers that it activates
motor unit
75
chemical messengers that cross the neuromuscular junction that transmit impulses from nerve to muscle
neurotransmitters
76
Type 1 Muscle fibers also known as ( ) muscle fibers have a high oxidative capacity and don't fatigue as easily
Slow-twitch
77
Type 2 muscle fibers also known as (. ) muscle fibers have a low and oxidative capacity and fatigue easily
fast-twitch
78
these hormones help prepare the body for activity and are participants in the fight or flight reflex
catecholamines
79
In both men and women, this hormone plays a major role in the growth and repair of tissue
Testosterone
80
This hormone is referred to as a catabolic hormone and is associated with tissue breakdown
Cortisol
81
This hormone is primarily an anabolic hormone that is responsible for most growth and development during childhood up until puberty
Growth Hormone
82
These hormones are responsible for carbohydrate, protein and fat metabolism
Thyroid hormones
83
a hollow muscular organ that pumps blood through the body by means of rhythmic contraction
heart
84
The space in the chest between the lungs that contains all the internal organs of the chest except the lungs
Mediastinum
85
A specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate aka the pacemaker of the heart
SA Node
86
A small mass of specialized cardiac muscle fibers, located in the wall of the tight atrium of the heart, that receives the heartbeat impulse from the SA node and directs them to the walls of the ventricles
AV Node
87
the superior chamber of the heart that receives blood from the veins and forced it into the ventricles
Atrium
88
The inferior chamber of the heart that receives blood from the corresponding atrium, in turn, forces blood into the arteries
Ventricle
89
The amount of blood pumped out of the heart with each contraction
Stroke volume
90
The rate at which the heart pumps
Heart rate
91
heart rate x stroke volume; the overall performance of the heart
cardiac output
92
networks of hollow tubes that circulate blood through the body
blood vessels
93
vessels that transport blood away from the heart
arteries
94
The smaller blood vessels and the site of exchange of chemicals and water between the blood and tissues
capillaries
95
vessels that transport blood from the capillaries toward the heart
veins
96
small terminal branches of an artery, which end in capillaries
arterioles
97
the very small veins that connect capillaries to the larger veins
venules
98
a system of organs that collects oxygen from the external environment and transports it to the bloodstream
respiratory system
99
skeletal structures and soft tissues that work together to allow proper respiratory mechanics to occur and help pump blood back to the heart during inspiration
respiratory pump
100
the process of actively contracting the inspiratory muscles to move air into the body
inspiration
101
the process of actively or passively relaxing the inspiratory muscles to move air out of the body
expiration
102
the process of getting oxygen from the environment to the tissues of the body
diffusion
103
the highest rate of oxygen transport and utilization achieved at maximal physical exertion
Maximal Oxygen Consumption; VO2 Max
104
The study of energy in the human body
bioenergetics
105
all of the chemical reactions that occur in the body to maintain itself -- process in which nutrients are acquired, transported, used and disposed of the body
metabolism
106
the examination of bioenergetic as it relates to the unique physiologic changes and demands placed on the body during exercise
exercise metabolism
107
the material or substance on which an enzyme acts
substrates
108
organic compounds of carbon, hydrogen and oxygen which are an important source of energy
carbohydrates
109
a simple sugar manufactured by the body from carbohydrates, fat and to a lesser extent protein
glucose
110
the complex carbohydrate molecule used to store carbohydrates in the liver and muscle cells
Glycogen
111
The chemical or substrate form in which most fat exists in food as well as in the body
triglycerides
112
amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur
Protein
113
The formation of glucose from non-carb sources such as amino acids
gluconeogenesis
114
energy storage and transfer unit within the cells of body
adenosine triphosphate
115
a high energy compound occurring in all cells from which ATP is formed
adenosine diphosphate
116
the breakdown of triglycerides into smaller subunits called free fatty acids to convert FFas into acetylCoA molecules, which then enter the kreb's cycle and help to make more ATP
B-Oxidation
117
The state of which the body's metabolism is elevated after exercise
EPOC
118
the science concerned with the internal and external forces acting on the human body and the effects produced by these forces
biomechanics
119
positioned above a point of reference
Superior
120
positioned below a point of reference
Inferior
121
positioned nearest the center of the body or point of reference
proximal
122
positioned farthest from the center of the body
distal
123
on the front of the body
Anterior/ventral
124
On the back of the body
Posterior/dorsal
125
positioned near the middle of the body
Medial
126
positioned toward the outside of the body
Lateral
127
Positioned on the opposite side of the body
contralateral
128
positioned on the same side of the body
ipsilateral
129
divides the body into left and right halves
saggital plane
130
a bending in which the joint segments decrease
flexion
131
a straightening movement in which the relative angle between two adjacent segments increases
extension
132
extension of a joint beyond the normal limit or range of motion
hyperextension
133
divides the body into front and back halves
frontal plane
134
Movement away from the midline
abduction
135
divides the body into top and bottom halves
transverse planes
136
rotation towards the middle of the body
internal rotation
137
rotation away from the middle of the body
external rotation
138
movement of the arm or thigh in the transverse plane from an anterior position to a lateral position
horizontal abduction
139
movement of the arm of thigh in the transverse plane from lateral position to an anterior position
horizontal adduction
140
adduction of scapula; shoulder blades move towards the midline
scapular retraction
141
abduction of scapula; shoulder blades move away from the midline
scapular protraction
142
downward motion of the scapula
scapular depression
143
upward motion of the scapula
scapular elevation
144
when a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle
concentric muscle action
145
when a muscle is exerting force equal to the force being placed on it leading to no visible change in the muscle length
isometric muscle action
146
When a muscle shortens at a constant speed over the full range of motion
isokinetic muscle action
147
An influence applied by one object to another which results in acceleration or deceleration of the second object
Force
148
The resting length of a muscle and the tension the muscle can produce at this resting length
length-tension relationship
149
muscle groups moving together to produce movement around a joint
force-couple
150
movement of the bones around the joints
rotary motion
151
A force that produces rotation
torque
152
motor response to internal and external environmental stimuli
motor behavior
153
how the CNS integrates internal and external sensory information with previous experiences to produce a motor response
motor control
154
Integration of motor control processes through practice and experience, leading to a permanent change in the capacity to produce skilled movements
motor learning
155
the change in motor skill behavior over time throughout the lifespan
motor development
156
groups of muscles that are recruited by the CNS to provide movement
Muscle synergies
157
the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movement
proprioception
158
the cooperation of the nervous and muscular system in gathering and interpreting information and executing movement
sensorimotor integration
159
the use of sensory information and the sensorimotor integration to help the human movement system in motor learning
feedback
160
the process whereby sensory information is used by the body to reactively monitor movement and the environment
internal feedback
161
information provided by some external source, such as health and fitness professional, to supplement the internal environment
external feedback
162
this pulse can be found by placing two fingers along the right side of the arm in line and just above the thumb
radial pulse
163
this pulse can be found by lightly placing two fingers on the neck, just to the side of the larynx
carotid pulse
164
This zone of training is used to build aerobic base and aids in recovery
One
165
This training zone of training increases aerobic and anaerobic endurance
Two
166
This training zone is used to build high end work capacity
Three
167
How can you determine someone's estimated maximal heart rate?
220-age
168
the pressure of circulating blood against walls of the blood vessels after blood is ejected from the heart
blood pressure
169
What is the recommended body fat percentage for a young man
8-22%
170
What is the recommended body fat percentage for a young woman
20-35%
171
What body fat percentage would signal that a man is "athletic"
5-13%
172
What body fat percentage would signal that a woman is "athletic"
12-22%
173
How can you calculate someone's fat mass?
Body fat % x scale weight
174
This test is designed to estimate an individual's cardiorespiratory fitness level or sub maximal bout of stair climbing at a set pace for 3 minutes
YMCA 3-minute step test
175
a postural distortion syndrome characterized by foot pronation and adducted and internally rotated knees
pronation distortion syndrome
176
a postural distortion syndrome characterized by an anterior tilt to the pelvis (arched low back)
Lower crossed syndrome
177
a postural distortion syndrome characterized by a forward head and rounded shoulders
upper crossed syndrome
178
the normal extensibility of all soft tissues that allow the full range of motion of a joint
flexibility
179
capability to be elongated or stretched
extensibility
180
the combination of flexibility and the nervous system's ability to control this range of motion efficiently
Dynamic range of motion
181
the ability of the neuromuscular system to allow agonist, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion
neuromuscular efficiency
182
predictable patterns of muscle imbalances
postural distortion patterns
183
the tendency of the body to seek the path of least resistance during functional movement patterns
relative flexibility
184
alteration of muscle length surrounding a joint
muscle imbalance
185
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place
reciprocal inhibition
186
the concept of muscle inhibition, caused by a tight agent, which inhibits its functional antagonist
altered reciprocal inhibition
187
the neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover
synergistic dominance
188
the motions of joints in the body
anthrokinematics
189
Altered force at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint
arthrokinetic dysfunction
190
the process by which neural impulsed that sense tension are greater than the impulses that cause muscles to contract, providing inhibitory effect to the muscle spindles
autogenic inhibition
191
consistently repeating the same pattern of motion, which may place abnormal stresses on the body
pattern overload
192
this type of flexibility is designed to increase joint ROM, improve muscle imbalances and correct altered joint motion
corrective flexibility
193
stretching technique that focuses on neural system and fascial system in the body -- by applying gentle force to an adhesion or knot, the elastic
myofascial release
194
the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds
Static stretching
195
the process of using agonists and synergists to dynamically move the joint into a range of motion
active-isolated stretch
196
the active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion
dynamic stretch
197
the ability of the circulatory and respiratory systems to supply-oxygen rich blood to skeletal muscles during sustained physical activity
Cardiorespiratory fitness
198
Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of psychologic, psychical and performance adaptations by placing stress on the cardiorespiratory system
Integrated respiratory training
199
low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow
General warm up
200
low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow
specific-warm up
201
what does FITTE stand for??
Frequency, Intensity, Time, Type, Enjoyment
202
the number of training session in a given time frame
frequency
203
the level of demand that a given activity places on the body
Intensity
204
the highest rate of oxygen transport and utilization achieved at maximal physical exertion
VO2 max
205
The difference between resting and maximal or peak oxygen consumption
oxygen uptake reserve (Vo2R)
206
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from aerobic to anaerobic energy production
Ventilatory threshold
207
The length of time an individual is engaged in a given activity
Time
208
The type or mode of physical activity that an individual is engaged in
Type
209
The amount of pleasure derived from performing a physical activity
Enjoyment
210
Excessive frequency, volume, intensity of training, resulting in fatigue
Overtraining
211
A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine
drawing-in maneuver
212
Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time
bracing
213
When the body is in equilibrium and stationary meaning no linear or angular movement
balance
214
The ability to move and change directions under various conditions without falling
dynamic balance
215
ability of muscles to exert maximal force output in a minimal amount of time
rate of force production
216
exercises that generate quick, powerful movements involved in explosive concentric muscle contraction preceded by an eccentric muscle action
Plyometric (reactive) training
217
To move with efficiency, forces must be dampened (eccentrically) stabilized (isometrically) and then accelerated (concentrically)
integrated performance paradigm
218
The ability to move the body in one intended direction as fast as possible
speed
219
The number of strides taken in a given amount of time
stride rate
220
the distance covered with each stride
stride length
221
proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion and natural pelvis
Frontside mechanics
222
proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and natural pelvis
backside mechanics
223
the ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
agility
224
the ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions, during functional activities
quickness
225
prolonged stress or stress that is intolerable and will produce distress to the system
exhaustion
226
division of a training program into smaller, progressive stages
periodization
227
principle that states the body will adapt to the specific demands that are placed on it
specificity
228
refers to the weight and movements placed on the body
mechanical specificity
229
refers to the speed of contraction and exercise selection
neuromuscular specificity
230
refers to the energy demand placed on the body
metabolic specificity
231
the ability to produce and maintain force production for prolonged periods of time
muscular endurance
232
enlargement of skeletal muscle fiber in response to overcoming from high volumes of tension
muscular hypertrophy
233
the ability of the neuromuscular system to produce internal tension to overcome an external load
strength
234
the ability of the neuromuscular system to produce the greatest force in the shortest time
power
235
one complete movement of a single exercise
repetition
236
a group of consecutive repetitions
Set
237
An individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage
training intensity
238
the speed at which each repetition is performed
repetition tempo
239
the time taken to recuperate between sets
rest interval
240
amount of physical training performed within a specified period
training volume
241
the number of training sessions performed during a specified period
training frequency
242
the timeframe of a workout or the length of time pent in one phase of training
training duration
243
the process of choosing appropriate exercises for a client's program
exercise selection
244
Which type of pressure within the arterial system represents when the heart is resting and filling with blood?
diastolic
245
What is the preferred pulse point to record a client's heart rate?
radial artery
246
Which assessment should a trainer use to determine which heart rate zone a client should begin training at
YMCA STEP TEST
247
What is a good test for a trainer to assess the muscular endurance of the upper body
Push up assessment
248
What affect do beta-blockers have on the heart?
They decrease heart rate
249
A trainer performs static stretching of the calves on his client after assessing an overhead squat. What may have prompted him to do so?
The client' feet turned out
250
What type of flexibility would be appropriate for the power level phase 5 of the OPT model?
functional flexibility
251
To most effectively target tensor fascia later, while standing a client's back leg should be in what position
externally rotated
252
Which type of flexibility is designed to increase joint range of motion, improve muscle imbalances and correct altered joint motion?
corrective flexibility
253
Predictable patterns of muscle imbalances
postural distortion patterns
254
what does dynamic stretching use to improve soft tissue extensibility
reciprocal inhibition
255
how long does pressure need to be held on the tender spot while using self-myofascial release
30 seconds minimum
256
how can a trainer tell that a client is ready to advance from stage 1 to stage 2 cardiorespiratory training
client can maintain a zone 1 heart rate for 30 minutes
257
what formula is used to determine a client's target heart rate during exercise?
Heart Rate Reserve Method
258
what are the muscles of global stabilization system primarily responsible for?
transferring loads between the upper and lower extremities
259
If a client is portraying difficult in a prone iso-ab exercise, what is one way to regress the movement?
quadruped arm and opposite leg raise
260
what do the local core stabilizers attach to?
vertebrae
261
How long should a client hold the landing position of a squat jump?
3-5 seconds
262
Ice-skaters are an example of which type of exercise?
Plyometric-Power
263
What is an alternative name for plyometric training?
Reactive training
264
During butt kicks, a personal trainer recognize his client arching his low back at the height of the jump, This signifies that which muscle group may be experiencing some tightness?
quadriceps
265
how much caffeine per kg of body weight should be consumed about an hour prior to exercise to produce the most effective ergogenic response
3-6 mg
266
What is the recommendation for caffeine intake for performance enhancement
3-6 mg/kg
267
Excess intake of Vitamin D can lead to
Calcification of arteries
268
large doses of beta-carotene cause an increased risk of?
Lung cancers in smokers
269
How should calcium supplements be consumed for best results
spaced throughout the day
270
What is the process of communication that shows appreciation of clients and their strengths?
affirmations
271
What are the two type of fitness goals
process and product
272
A client has achieved the maintenance stage if he or she has maintained change for
6 months or more
273
What is the most frequently reported reason for people not exercising
lack of time
274
Shortness of breath
Dyspnea
