Chapters 5 17 18

Question 1

PHASE #1

Stabilization level

Answer 1

1. Increase Muscular Endurance

2. Develop Neuromuscular Efficiency

Question 2

Phase 2

STRENGTH LEVEL

Answer 2

Strength Endurance Training

1. STABILIZATION ENDURANCE
2. PRIME MOVER STRENGTH

Superset similar joint motion exercises

Question 3

PHASE 3

Strength Level

Answer 3

Hypertrophy
MAXIMAL MUSCLE GROWTH
Bodybuilding

Question 4

Phase 4
Strength Level
Maximal Strength Training

Answer 4

Increasing motor unit recruitment

Improve peak force

Question 5

Phase 5

Power level

Answer 5

POWER TRAINING
SUPERSET
Heavy Load x Power Light Load
Fast as possible

INCREASE THE RATE OF FORCE PRODUCTION

(neuromuscular efficiency & prime mover strength)

Question 6

3 Types Joint motion

ARTHROKINEMATICS

Answer 6

ROLL: Joint rolling over another

SLIDE: Joint surface slides over

SPIN:

Question 7

Examples of Motion Types

Answer 7

ROLL: SQUAT DOWN
Femoral Condyles over Tibial Condyles

SLIDE: EXTENSION OF SQUAT

SPIN: FOREARM
Radius rotating on end of the Humerus

Question 8

AXON

Answer 8

COMMUNICATION PROVIDER

Transmit impulses for brain/spinal cord to body
cylindrical projection

Question 9

DENDRITE

Answer 9

Transmit info INTO the neuron

Question 10

MUSCLE SPINDLES

Answer 10

Sensory Receptors within muscle

Senses changes in LENGTH
Responds by CONTRACTING muscle
prevents over-stretching or damage

Question 11

GOLGI TENDON ORGANS

GTO

Answer 11

Change in muscular TENSION

When activated, reacts by causing muscle to relax

Question 12

ARTERIES

Answer 12

Transport blood AWAY from the heart

Question 13

CAPILLARIES

Answer 13

Oxygen exchange occurs

between blood and tissues

Question 14

VEINS

Answer 14

Vessels that transport blood from

CAPILLARIES to the HEART

Question 15

How does a personal trainer manually calculate HR

Answer 15

Index and MIDDLE finger 1” from the top of the wrist on thumb side.

Radical Pulse is more accurate
Light pressure

Count # of beats in 60 seconds add “0”

Question 16

CARDIAC OUTPUT

Answer 16

Heart Rate x Stroke Volume

VOLUME of blood pumped by heart per MINUTE

Question 17

HEART RATE

Average resting HR for untrained adult

Answer 17

Between 70 to 80 bpm

Rate the heart beats

Question 18

How does blood flow through the heart?

Steps?

Answer 18

1. R Atrium receives oxygen poor blood from body. To R ventricle thru TRICUSPID VALVE
2. R Ventricle pumps oxygen poor blood to lungs thru the PULMONARY VALVE
3. L Atrium receives O rich blood from lungs to L Ventricle thru the MITRAL VALVE.
4. L Ventricle pumps O rich blood thru the AORTIC VALVE to the rest of the body

Question 19

Energy systems

Answer 19

ATP PC System

GLYCOLYSIS

OXIDATIVE

Question 20

What System produces energy
10-15 seconds

Examples

Answer 20

ATP PC SYSTEM

Sprinting
1R
High intensity
Short duration
Without Oxygen

Question 21

What is Glycolysis?

Answer 21

A system that uses carbs from either blood sugar or stored glycogen to produce ATP

30-50 sec
8-12 reps
Most workouts

Question 22

Oxidative System

Answer 22

Uses substrates with help of O to create ATP

Complex system

Long distance endurance events
Indefinite amount of time

Question 23

What is the amount of carbon dioxide expired divided by

amount of oxygen consumed?

Answer 23

RQ

Respiratory Quotent

Question 24

What is RQ used for?

Answer 24

Contribution of fats and carbs as fuel sources

Question 25

RQ when fat supplies 100% of fuel for metabolism

Answer 25

0.7

Question 26

RQ when carbs supply 100% of fuel?

Answer 26

1.0

Question 27

EPOC

Answer 27

Post exercise oxygen consumption The body’s metabolism is elevated after exercising

Question 28

Common OVERACTIVE muscle imbalances of foot and ankle

Answer 28

Soleus Lateral Gastrocnemius Peroneus longus and breves

Question 29

UNDERACTIVE muscles of foot and ankle

Answer 29

Medial Gastrocnemius Anterior tibialis Posterior Tibialis

Question 30

knee OVERACTIVE muscles

Answer 30

Biceps Femoris | Tensor Fascia Latae

Question 31

UNDERACTIVE knee imbalance

Answer 31

Vastus medialis oblique | VMO

Question 32

LPHC OVERACTIVE

Answer 32

Hip Flexors Adductors Erector Spinae Superficial Abs

Question 33

Imbalances of LPHC | OVERACTIVE

Answer 33

Hip Flexors Adductors Superficial Abdominals Erector Spinae (Hipster Admits Superficial Erection)

Question 34

Muscle Imbalance LPHC | UNDERACTIVE

Answer 34

``` Glute Max Glute Med Hamstrings Intrinsic Core Stabilizers Erector Spinae ``` (GG’s Hamster Can Spin)

Question 35

Connective Tissues: | TENDONS

Answer 35

Attach muscles to bones Anchor from which muscles can exert force to control bone and joint Slow repair Poor vascular tumor

Question 36

Muscle ISOLATED FUNCTION

Answer 36

Primary movement it helps create when contracting concentrically (Agonist/Synergist) Gastroc concentrically accelerates plantarflection

Question 37

Muscles INTEGRATED function

Answer 37

``` Contracting ISOMETRICALLY(stabilizer) or ECCENTRICALLY (antagonist) ``` Gastroc: isometrically stabilizes foot /ankle Eccentrically decelerates dorsi flex

Question 38

Skeletal System

Answer 38

Axial | Appendicular

Question 39

Joints

Answer 39

Junctions made of muscle and connective tissue